62 Burn Fat In The Cold, Without Exercise. BAT on WAT Fat Burning.


Activate The BAT and BURN The FAT

With summer coming who doesn’t want to lay in a tub full of ice? Even if its not the most comforting of thoughts it may have some benefits. Beyond just burning some stubborn fat.

Cold temperature exposure has been shown to have a range on benefits from increase growth hormones levels to improving adrenal function.

If your brave enough to sit get down neck high is some FREEZING water 2 to 3 times a week, then this could be a good tool to use for enhanced recovery, improving immune function and yes burning a little extra fat.

[Sidenote] one the things I use ice showers and baths for are mental toughness challenges. Being able to overcome EXTREME discomfort is something I like to ensure that I can over come. So every few days (now becoming daily) I subject myself to this.



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What is Cold Thermogenesis?

Cold Thermogenesis is heat production stimulated by exposure to cold temperatures.

WAT (White adipose tissue) Body fat think of the fat around your stomach

  • It’s the browning of WAT is what were after and studies have shown that cold temperatures when experienced for extended periods of time can do this and help you burn more fat

BAT (Brown Adipose tissue) around muscles used to produce heat using glucose and fat for fuel to warm the body there are BROWN b/c of the higher concentration of mitochondria present

Things to know about BAT…

  • Generally the more obese you are the less brown fat BAT you have
  • But as you begin to expose your self using cold thermogenesis you will actually increase your brown fat.
  • When you get cold your brown fat turn on and uses glucose and fat
  • Bat is found around the spine, kidneys, collarbones
  • Shivering burns a massive amount of calories is when your doing some extreme Cold thermogenesis and to reap the benefits you don’t have to go this hard.

When the body is exposed to colder temperature


  • Lowering body fat
  • Increasing hormone levels
  • Improving sexual performance and fertility
  • Lowering blood sugar
  • Cutting food cravings
  • Improving adrenal function
  • Fixing thyroid issues
  • Enhancing immune function

Who’s tested it ??

So people like Tim Ferris , Ben Greenfield, Dr Jack Kruse (Neruo surgeon),
Read more https://bengreenfieldfitness.com/2012/09/burning-more-fat-with-cold/


Strategies In Depth


The Cold Thermogenesis Protocol

Ben Greenfield’s 3 Levels you could try.

Level One: Easy CT    

Article 66 degree room with very minimal clothing on

**does not note how long but I would have to guess something like 3 to 5 hours would probably be optimal.

Note at this low intensity your would not get a much fat burning going on, as a general rule the closer you are to shivering the more BAT your activating whih for fat loss is what you want

Level Two: Cold room 50 to 60 degree minimal clothes

** does not

Level Three Ice Vest/Ice Baths

I’ve read up to 60 minutes is the “goal for some extremists but just get started and try to add 2 to 3 minutes every time.

Use gloves, socks and a cap,

To practice, use ice cold showers first or dunking you head in 50 degree water both have been recommend by Dr Jack Kruse who is a Neruosurgeon who experimented with cold thermogenesis for 18 months and talks about his experience on his site jackkruse.com

How long? No exact number BUT the best advice I HAVE FOUND is go a cold as you can stand for as long as you can stand and make sure your tracking time and temperature if you want to be good.

Hormones To Note That Increase Because of Cold Thermo Cold thermogenesis increase adiponectin heres why that’s important…

Let’s start with adiponectin. Adiponectin is a hormone released when The benefits of adiponectin seem almost too good to be true. Basically,

  • it burns fat. In animal models,
  • it increases metabolism without increasing hunger.
  • It can increase mitochondrial density and efficiency in human skeletal muscle and this may account for the post-workout benefit of ice baths;
  • in fact, many proponents of CT have reported increases in strength and/or muscle.

But the biggest benefit of adiponectin may have nothing to do with how you look.

Adiponectin is being studied as a possible cure for cardiovascular disease.

When injected into test subjects, adiponectin has been shown to radically increase insulin sensitivity, relax blood vessels, and directly reduce cardiovascular inflammation.

Amazingly, when someone has a heart attack, their body releases huge amounts of adiponectin in a desperate attempt to quickly heal the damage.

In addition, adiponectin has been shown to induce apoptosis – intentional, programmed cell death – in certain types of cancer tissue.

In a study published last summer, women were able to increase their levels of adiponectin by 9% over 10 weeks by increasing the amount of tomatoes in their diet. Sound impressive? Consider that CT has been shown to increase adiponectin by 62% after only two hours. (Low levels of adiponectin are associated with a heightened risk of obesity and insulin resistance.)

Such a huge increase in adiponectin may explain how even experienced lifters can experience strength gains from CT.

Tomato Study


Studies That Cold Thermogenesis Works






Its not a substitute for exercise and eating the right way but its is an interesting strategy you can use to help speed up the process of getting leaner and before we leave off here I wanted to give some action points for you to get started today.

  1. If you want to start small just start with sleeping with the temperature at or below 66 F with minimal clothing
  2. You can practice prepping for the ice baths with dunking your face in a ince bucket and holding your breath as long as possible. (remember this is a practice strategy for the real cold thermo gensis
  3. If your shivering your burning definitely activating BAT and burning caloreis

Beside just more fat burning cold thermogenesis has many health benefits such as·

  • Improving adrenal function
  • Fixing thyroid issues
  • Enhancing immune function
  1. You can use cold showers as practice however, the water will likely not be cold enough nor the duration long enough  for any siginifcant fat loss (but you can still get some of the health benefits
  2. Ice Baths, using a ice vest or placing ice packs on your neck and stomach 2 to 3 times a week seems to be the only sure fire proven way for a decent amount of fat loss
Luis Diaz

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