Episode 196: The Truth about Cold Water Immersion and Your Metabolism + The Phys Flex Cert is now open
On today's episode of the Flex Diet Podcast, I'm talking all about the effects of cold water immersion primarily on metabolic rate. I also give a brief overview of the Physiologic Flexibility Certification, which is open for enrollment from March 20 to midnight on March 27, 2023. This podcast is brought to you by the Physiologic Flexibility Certification (www.physiologicflexibility) course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is open for enrollment now through midnight, March 27, 2023.
Flex Diet Podcast · Jodie "Fabulous" Nelson, Suzie Glassman, Dr Mike T Nelson
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Show Notes
- [1:13] Overview of the Physiologic Flexibility Certification
- [5:53] How does CWI increase metabolism?
- [6:44] Review of Google articles on CWI
- [11:06] How much does metabolic rate increase?
- [25:08] Where did the number 350% come from?
- [32:15] What is the realistic rate of calories being burned?
- [36:06] When is CWI useful?
References:
Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1
Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897
Brychta, R J, and K Y Chen. “Cold-induced thermogenesis in humans.” European journal of clinical nutrition vol. 71,3 (2017): 345-352. doi:10.1038/ejcn.2016.223
Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329
Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065