Hey there,

It’s Monday, and this week I have a very special menu for you: Cold Showers 

I’ve carefully crafted this menu, selecting each dish for its profound value and vital elements. I hope you are hungry, because it’s time to get served.

Enjoy!

First time reading? Sign up here

Starter 🥗 

Time to Cool Down

What better way to cool yourself on a hot, sweaty summer day than with a cool, refreshing shower? 🚿 

If you've done it before, you know what I'm talking about. But what exactly happens to our bodies when we take a cold shower?

Main 🥙 

Benefits of Cold Showers

We take showers to wash off dirt from our bodies, clean our hair, and for many different reasons. Unquestionably, taking a warm shower is far more delightful than battling the icy water. However, cold showers can serve as cold therapy, assisting you in feeling better overall. What other benefits might cold showers offer? 🤔 

Benefits of cold showers: Cold showers have been shown to…

• reduce muscle soreness (post workout).

• aid with weight loss.

• make you less sick. 🤒 

• boost your mood and decrease anxiety.

• wake you up and help you feel more alert.

• increase circulation. 📈 

• reduce inflammation. 📉 

• increase the amount of brown fat cells, which improves our metabolism (don’t worry, it will be a future menu 😉 ).

Conclusion: There are numerous reasons to consider taking a cold shower. Even 15 seconds of cold exposure has been proven to be beneficial to our bodies. Try it out! ❄️ 

Dessert 🍰 

How to take cold showers

Taking a cold shower can be challenging if you are not used to it. Don't worry, I have 3 tips to make taking a cold shower easier and more enjoyable.

My top 3 cold shower tips:

1. Start warm 🌡️ and slowly cool it down until you find the right temperature that works for you (cold therapy = 10 degree celsius water 🧊 ).

2. Start slow! Start with 15-30 seconds and gradually work your way up to 5 minutes (even more if you are like Wim Hof 😉 ).

3. Relax your breathing.

Secret tip: If a pure cold shower is not for you, consider contrast showering. Begin with 1-2 minutes of warm water, then switch to cold water for approximately 30 seconds. Repeat this two or three times. You should end your shower with cold water.

Careful! Cold showers may not be healthy for people with high blood pressure or cardiovascular disease.

Snacks 🥜 

Dad Joke of the Week

A Friendly Reminder

A Deep Question

What would you like to accomplish in life?

You aren’t satisfied yet?

Here are my ingredients and personal recommendations for you:

• 🎙️ Podcasts: Deliberate Cold Exposure & What Happens After 30 Days of Cold Showers?

• 📚️ Book: Smash Your Comfort Zone with Cold Showers

• 📑 Articles: 6 cold shower benefits to consider & What are the benefits of taking a cold shower?

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji