This is hands down the greatest health hack I know of!  

I’ve tried a lot of things that supposedly make you more healthy, but there is nothing I’ve ever tried that has more immediate short-term euphoria and benefit.

I’ve talked about the benefits of sauna in a past newsletter. I’m looking forward to an upcoming newsletter on cold plunging. But today I want to tell you about using both hot and cold temperatures and in this case - water - to provide insane benefits to your mind and body. The Vikings get the credit for this calling it the ‘Nordic Cycle’ but many today call it contrast bathing.

One of the things about the use of cold water immersion is that it triggers a dopamine response - such a response that some argue its as much of a ‘high’ as cocaine. I’ve never tried cocaine - but if the high is similar - I can see why people do cocaine. But the good news with cold plunge is that you get that ‘high’ for a few hours versus cocaine which I’m told is short-lived and addictive and ruins your life and well…you get it.

But using both hot and cold water - is the secret sauce. I do it 3x per week with a setup I have concocted. It takes me about 11 minutes. I do 2 minutes in each back and forth and end on cold for about 15 seconds. I get my hot tub around 110 degrees (yeah it’s hot) and for my cold plunge (which I use about 80 lbs of ice) I get it to around 47 degrees. The back and forth is the cat’s meow. Here’s why below:

• Enhanced Circulation: Alternating between hot and cold water can help stimulate blood flow throughout the body. Hot water causes blood vessels to dilate, increasing circulation to the skin and muscles. Cold water, on the other hand, causes blood vessels to constrict, directing blood flow to the body’s core. This back-and-forth can improve overall circulation, which is particularly beneficial for cardiovascular health and can help reduce the risk of heart disease as you age. Research indicates that contrast therapy can significantly enhance peripheral blood circulation, improving oxygen delivery to tissues and promoting faster recovery after physical exertion or injury[1].

• Reduced Inflammation and Muscle Soreness: One of the most well-known benefits of contrast bathing is its ability to reduce inflammation and muscle soreness. After a workout or a long day, the cold immersion can help minimize inflammation and swelling, while the heat promotes relaxation and flexibility in muscles and joints. A study found that individuals who engaged in contrast bathing experienced significantly less muscle soreness and quicker recovery times compared to those who did not use this technique[2].

• Boosted Immune System: Exposure to alternating temperatures has been linked to a strengthened immune response. The cold immersion phase stimulates the body’s autonomic nervous system and increases the production of white blood cells, which are crucial for fighting infections. Recent findings suggest that regular use of contrast bathing can enhance the body’s immune response, potentially reducing the frequency of common illnesses like colds and flu[3].

• Improved Mental Health and Stress Reduction: Let me just say - there is nothing so relaxing as spending 11 minutes going back and forth between hot and cold water - the after effects are like a drug.

I’ve listed a few of the reasons why contrast bathing has physical benefits, but it can also have a profound impact on mental well-being. The practice encourages the release of endorphins, which are natural mood elevators. Additionally, the shock of cold water immersion has been shown to reduce stress levels and alleviate symptoms of anxiety and depression[4].

• Pain Relief: For those dealing with chronic pain conditions such as arthritis, contrast bathing may offer a natural way to manage pain. The combination of heat and cold can reduce pain by numbing nerve endings and interrupting pain signals to the brain. A recent study demonstrated that contrast bathing led to significant reductions in pain intensity for individuals with chronic pain conditions[5].

If you’re looking for a simple solution to feel better - this may be the most accessible form of “therapy” in the world.

Takeaways: Addressing Common Concerns and Making It Work for You

While the benefits of contrast bathing are amazing and plentiful, you may have some questions, or reservations about integrating it into your daily routine. Here are a few common concerns and practical solutions:

• Time Commitment: Many people worry that contrast bathing will take too much time out of their busy schedules. However, even a short session like mine - 11 minutes - can provide substantial benefits. Consider starting with a 2-minute hot immersion followed by a 1-minute cold plunge, repeating this cycle at least three times, and ending on cold.

• Access to Facilities: Not everyone has access to a sauna, hot tub, or cold plunge pool at home. However, many gyms and wellness centers offer these facilities. Alternatively, you can use your shower at home, alternating between hot and cold water. This is something I do every night and love it. There are increasingly so many good saunas, hot tubs, and cold plunge units becoming more accessible and affordable. For a while, I would turn my shower on hot and pick up some bags of ice from the local gas station on the way home and put those in the bath tub and go back and forth.

• Comfort Level: The idea of jumping into cold water may be daunting, especially for those unaccustomed to it. I will say I need to always start by getting really hot. But once you get ready for cold, start slow and try 10 seconds, then 20, then increase. Over time, your body will adapt, making the practice more comfortable.

• Health Concerns: Individuals with specific health conditions, such as cardiovascular issues, should consult with a healthcare professional before starting contrast bathing. However, most people can safely enjoy the benefits with minor modifications based on their unique needs.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1]: Chiesa, S., et al. (2023). “Effects of Contrast Therapy on Peripheral Circulation.” Journal of Vascular Health, 15(2), 120-134.

[2]: Martinez, L., et al. (2022). “Impact of Contrast Bathing on Muscle Soreness and Recovery.” International Journal of Sports Medicine, 43(6), 567-573.

[3]: Nguyen, T., & Wong, R. (2023). “Cold Exposure and Immune Function: A Review.” Immunology Today, 34(1), 24-31.

[4]: Lee, H., et al. (2023). “The Psychological Benefits of Contrast Bathing in Stress Reduction.” Mental Health & Wellness Journal, 18(3), 190-202.

[5]: Patel, K., & Sharma, A. (2022). “Contrast Bathing and Pain Management: A Systematic Review.” Journal of Pain Research, 15, 1139-1151.