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When brown fat are performing cold thermogenesis, they make UV light inside that body to produce previtamin D. In this way, cold exposure during the winter can compensate for a lack of sunshine.
That's how women who underwent ten sessions of cryotherapy boosted their blood serum levels of Vitamin D without supplements or more sunshine.
Don't put table salt in your ice bath.
Table salt, sea salt and Himalayan salt are all chlorides. Chloride corrodes metal and breaks down the ozone that keeps the water clean without chlorine.
Epsom salt is magnesium sulfate. Sulfate is far less corrosive, and we built every Morozko with it in mind.
Add 5 lb of Morozko Minerals or pure Epsom salt, with no oils or perfumes. Afterward, towel off instead of showering so the salt stays on your skin.
Right salt. Clean water.
Cold water raised dopamine 250% in one study.
Researchers immersed young men in 57°F water. Their noradrenaline jumped 530%. Their dopamine rose 250%.
Dopamine drives pleasure and motivation. Noradrenaline helps you handle stress.
That's why a plunge feels awful going in and great coming out.
Hard in. Happy out.
In Finland, sauna has always meant hot AND cold.
The Finnish studies behind sauna's heart benefits looked at traditional dry sauna at 180°F or hotter. And in Finland, a sauna session comes with a plunge in a frozen lake, or at least a roll in the snow.
Influencers sell the heat and skip the cold.
Our order is 2 to 4 minutes in the ice bath, then light exercise to rewarm, then sauna until you sweat.
Don't skip the cold.
There's no perfect ice bath temperature.
Researchers put ten adults in 82°F water ten times over two weeks. It was too warm to switch on brown fat. Without a fight-or-flight jolt, brown fat stays off.
The right temperature depends on your body and how used to the cold you are.
Starting out? Go cold enough to gasp, long enough to shiver.
Then go colder.
You don't need to live in the ice. 11 minutes a week is enough.
That's what a Danish study of winter swimmers found. It was enough to switch on brown fat, the fat that burns energy to keep you warm.
One long plunge or a few short ones worked the same.
More isn't always better. Overdo it and you can walk away foggy.
Dose the cold.
Inuit hunters can rewarm their hands from near freezing to fifty degrees in minutes.
In the cold, blood vessels clamp down to protect the core. In cold-acclimated people, they reopen 5 to 10 minutes in and send blood back to the fingers.
It kept hunters' hands working in winter.
Comfort didn't build it. Cold did.
MorozkoForge retweeted
In our 3rd week of cold plunging in our @MorozkoForge . Interesting difference developing between my wife and me. I’ve stopped shivering with the temp at 40F. She is still shivering in about 30 seconds at 45F.
Curious difference.
American men lost a third of their testosterone in 12 years.
CDC data from 1999 to 2011 show it in every age group, even after accounting for smoking, obesity, age, exercise and alcohol.
Plastics and screens get the blame. The real culprit sits inside every cell.
Why testosterone has dropped by a third, and what mitochondria have to do with it, free: morozkoforge.com/post/why-is…
WebMD's cold plunge guide was medically reviewed by a dermatologist whose only evidence of cold expertise is reviewing an article about freezing warts off skin.
Her ignorance shows.
Here's what WebMD gets wrong about ice baths:
Why would anyone subject themselves to an icy plunge? Research points to quite a few physical and mental health benefits, although we need more and bigger studies to gain a clearer understanding of them. It may help ease muscle soreness, boost your mood, and build stress resilience. But cold plunges also come with risks, and the research is still evolving. Would you try an ice bath for its potential health benefits, or is the icy water a hard no for you? Tell us in the comments! wb.md/3W3y4kv
WebMD says regular cold plunges can help protect you from Type 2 diabetes.
They're right.
So why would they list diabetes as a reason not to plunge?
Because WebMD wants you sick and scrolling.
morozkoforge.com/ice-bath-di…
WebMD tells athletes to ice bathe after training. That's backwards.
An ice bath right after exercise doesn't make your next session any better. It blunts the adaptation you just trained for.
Plunge before you train. Sauna after.
morozkoforge.com/why-athlete…