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How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps

50 Comment(s)

Snow Geese


If you haven’t heard, Lance Armstrong was recently accused of doping.

But as I mentioned in the article “Ben Greenfield Admits To Using Performance Enhancing Drugs”, there are safe and natural strategies that go above and beyond banned practices such as doping when you want to improve performance.

For example, the topic of cold thermogenesis and cold thermogenesis how to has come up a few times on this show.

Podcast episode #187 answered the question Does Cold Thermogenesis Work For Fat Loss?

And in Episode #130 Tim Ferriss and Ray Cronise explain how to manipulate your body’s temperature to burn more fat.

But what about human performance? Do the benefits of cold thermogenesis go above and beyond simply burning fat faster? And if so, how is it that cold thermogenesis could actually enhance performance for a guy like Lance Armstrong or Michael Phelps?

I answer all these questions and more in this audio episode with Dr. Jack Kruse, a neurosurgeon who has extensively studied cold thermogenesis and developed cutting-edge protocols for using cold exposure to burn fat and enhance performance.

We discuss some cool techniques (pun intended) and cold thermogenesis how to’s in the show, and Dr. Kruse even discusses how athletes such as Lance Armstrong and Michael Phelps have benefited from cold thermogenesis.

Questions, comments or feedback about cold thermogenesis?

Leave them below, and be sure to tune in next week, when I release an interview with founder of “Vasper” a technology that combines exercise, cold exposure, compression and grounding to enhance performance gains.


50 Responses to “How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps”

  1. Tori says:

    How do I find out about phuket training camp

  2. @raowaraow says:

    Facinating topic. It might partly explain why after becoming hypothermic during the IMMelb swim (shivering, black hands, numb peripheries etc), twisting ankle on exit, continuing to have extremely uncomfortable bike (shivering most of the time) and actually sub par performance in both bike (5:41) and swim (1:27) for what I was expecting. However I then ran a massive pb, sub 4 marathon which was completely unforeseen from training or previous results, and with a twisted ankle! I actually took in nowhere near the recommended carb on the bike (couple of bananas and some SIS go gel) and even less on the run(about 1.5 TORQ gels plus sips/spits coke), yet felt terrific energy levels on the run which was most uncharacteristic. It was a cool day (26degrees). I live in NW Tasmania, where our temp is cool and our water very cold, even in summer in a wetsuit, I have a well developed facial cold tolerance!

    However, my question is despite living in a now cool temperature for over 7 years now, and having magnesium supplement and a fairly low carb diet – I still very much struggle with immersion and core cooling in that my hands and feet turn black, and my record capillary refill is 9-10 seconds. I have seen dead people with better! I find this rather disconcerting and it is a disincentive for persisting with the more extreme CT (husband routinely has ice baths with no problems). I think the ice bath is a phenomenal tool, and would love to use it, but at the moment I seem very much limited to cold water wading with a well covered upper body and hands! Is there any evidence that extreme CT can be dangerous for people like me with Raynauds phenomenon or disease or peripheral circulatory issues?

    • I actually discussed in a podcast a few weeks ago how frostbite and extreme cold stress hyper sensitizes you as a safety reaction by your body causing extreme vasocontriction to those cold damaged areas in the future. In this case, with Raynaud's the very first thing I would do is test your omega 6 to omega 3 fatty acids ratio. A company like Bioletics or WellnessFX can do this for you. Reduce vegetable oil, nut, seed intake and increase cold water fish, fish oil and cod liver oil intake…

    • PVeritas says:

      Not necessary to use cold water for CT. Water is a better conductor of cold or heat, depending on your perspective, than air. I used cold air, conduction, with activities, ingestion of cold water, less of cold shower. Takes longer to get benifits of CT as it is more gradual. Did not need ice at all. My route was accidental CT as the family I lived with saved on heating with an unexpected side effect, that I exercised anaerobic, ate more, and subsequently converted to a higher fat diet, and importantly, did not fight breathing in cold air, but in controlled long breathes mixed with intermittent short inhales. Start with warming shower, end with ice cold shower. No ice packs or fancy gizmos volved. I don't recall Sherpas nor Gurkhas using fancy stuff.

  3. Ryan says:

    Hi Ben,

    Still fairly new to your podcasts, but am finding them really great.

    Not sure if i listened to it hear or read it , but did you mention the effects of a cold shower in the mornings, instead of a normal shower, having a fat burning effect.


  4. Rob says:

    Would adapting to being able to handle more and more CT affect heat acclimation for a hot race in the summer?

  5. Jennifer says:

    My 14 year old daughter is a serious cross-country runner. She had her first summer "weight room" training yesterday. Their strength coach uses exercises that use the students' own bodies for resistance, but it is pretty intense. After a similar first time experience, my older daughter could hardly move the next day.

    Caroline has been taking 1 cold shower and 1 cold bath a day for about a week. She also eats a very anti-inflammatory diet. Immediately after her strength training, she took a long cold bath. This morning she reported virtually no soreness. Also, after only a few days of CT, she ran her best 5K ever. We're looking forward to her CC season this year, using CT.

  6. Kelcey says:

    So now I won't complain when they turn down the pool temperature for the swim team this winter.

    I have a question for you Ben, a couple weeks ago we had a solid week of rain and cool temps. When I went for my weekly open water swim it was really cold and I was shivering uncontrollably for a good 10 minutes after my swim (even with the wet suit). The two guys I was swimming with also thought it was cold, but did not shiver after. Any thoughts on why I got so much colder then them? I don't think they were swimming super hard or anything. I know there are probably a lot of variables and reasons that you can't take into account without knowing more details, but any general thoughts would be appreciated.

    • I can be multifactorial – including cardiovascular efficiency and blood flow, omega 3 to omega 6 fatty acid ratio, total body fat %, previous experience with cold conditions, etc. So there's not really a simple answer without digging deeper!

    • PVeritas says:

      I lower my heart rate and number of breaths but increase length of gradual breathing as part of not shivering in order not to fight the cold but accept cold and lower core temperature. This is done gradually over months and years from one temperature gradient range to the next. If you fight the cold consciously your body will shiver, as if you did not have sufficient food to burn for energy. Also, I have a high metabolic rate, and sweat when I exercise at 0 degrees Celsius and below, warm and sometimes burning when at resting. Not so good in hot humid tropics.

  7. jeff Hoening says:

    This doc lost me in the first few minutes of the interview when he said something like humans originated from rodents in Mexico. He also mentions packing yourself in 30-40 pounds of ice in the bathtub. The real and dangerous risk of frostbite in such a case was never brought up. Your idea of wading a cool stream is so much more realistic (and actually enjoyable). I'm a big fan, BG, but his one was a bit out there even for you, man.

  8. shertz says:

    What's up with that bird?

  9. Andy says:

    Hey Ben, not sure it was this podcast you talked about Sherpas and their ability to perform at high altitudes. I had a genetics class years ago and I remember a lecture on the population in Nepal having a distinct variation in their hemoglobin giving it a higher affinity for oxygen. Just a thought.

    • PVeritas says:

      We have Gurkhas. In general, they loose this ability about after the third generation away from the region they are born. The government of a certain dictatorial country replaces the existing batch of gurkhas with new blood every two generations or so. Hypoxic training is different to cold adaptation.

  10. Cole Vance says:

    I'm gonna start taking cold showers and not using the wetsuit for my surfing sessions this winter…..Are there any studies or data out about being able to raise our ATP production to an incredibly high number like the 460 Dr. Kruse mentioned?

  11. [...] In my response to Andrea, I mention cold thermogenesis and [...]

  12. Misty says:

    WHat is the noise in the backgroundd? i can hardly listen because of it…

  13. Misty says:

    Is anyone else aware of the constant screaming in the background? Gosh,i love this cast, but i cant listen , its too painful. it sounds like chirping birds really loudly.

    • I think it's his pet bird…i tried to "tone it down"…sorry. :/

    • Mohamed says:

      Hi, Does anyone know of a way of chanigng the way that emails look in your inbox so that you can see at a glance if they have been replied to without opening them to see if there is the text you replied on xxxx’ ? I’m looking for a simple way of telling when an email hasnt been replied to without having to do anything so the ideal way would be for all emails that have been given a reply to change colour in the inbox so its clear which emails have and havent been replied to. Any ideas anyone? Maybe an add on? We are an internet retailer and get hundreds of emails per day at times so i want an idiot proof way of missing an email to reply to. We use outlook 2007 at the moment.

  14. Winnie says:

    Hi Ben,
    And now for a really left field question about cold thermogenesis: is it possible that exposure to heat would have the opposite effect… Heat-induced fat hypertrophy? Might this possibly explain why some already pear-shaped women like me who are already prone to hip/butt/thigh/back of arm fat storage may end up with even more fat stored there after a few years of endurance training? I thought maybe the additional fat deposits had migrated to a "safe" place, away from the muscle groups I use as a cyclist. But maybe it's that these areas are more exposed to more sun and heat than other parts of my body while training outdoors, especially in hilly, hot areas? In short, should I be soaking my butt in a tub of ice after a long, hot ride? Thanks for your thoughts on this

    • The more likely mechanism for something like this would be increased cortisol from stress related to the heat, Winnie. I have never seen any evidence that heat exposure can directly increase fat stores. You can mitigate heat damage by doing, as you have alluded to, cold thermogenesis post hot exercise sessions!

  15. [...] you listened to my interview with Jack Kruse about cold thermogenesis, then you know that we discussed a host of benefits from frequent cold exposure done the right way, [...]

  16. Nelia Norris says:

    My professor once said that these three had their best diet before they landed to the moon. A good get ripped diet benefit a successful landing to the moon. Right?

  17. [...] neurosurgeon and cold thermogenesis expert Jack Kruse, who I’ve had on a previous podcast, recommends combining bitter melon extract with cold [...]

  18. [...] neurosurgeon and cold thermogenesis expert Jack Kruse, who I’ve had on a previous podcast, recommends combining bitter melon extract with cold [...]

  19. matthew says:

    MAN one question who owns that bird……….

  20. matthew says:

    it like listen to loveline with smoke detector beeping every 30 second.

  21. Fuus says:

    The entire time I was waiting for a gunshot to shut the damn bird up, wow

  22. Armin says:

    Hi Ben,
    thank you for all the amazing info!
    Would you recommend doing cold thermogenesis even for someone being hypothyroid or should that person wait until he has optimized its thyroid function?

  23. [...] Cronise, Kruse, Ferriss – Why Cronise gets it right | S.P.E.E.D. – Evidence Based Weight Loss Cold Thermogenesis How To Weight Loss: NASA Scientist Ray Cronise Chills His Body to Burn Calories – ABC [...]

  24. [...] Later, after experimenting extensively and successfully  myself with CT, I interviewed neurosurgeon Jack Kruse, who specializes in the use of CT for weight loss, hormone stabilization, and performance, in the podcast episode “How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps“. [...]

  25. hato says:

    Any chance of a transcript without the chirping?

  26. Hemming says:

    This was an amazing and very useful podcast with a lot concrete information you can implement in your life.

    Who cares about the bird…

    Thanks Ben!

  27. Jenna says:

    Hi Ben,

    I would firstly like to thank you for providing an informative, thoughtful and well researched articles and podcast.I have a question regarding cold thermogenesis. I was hoping that you could discuss or contrast the effects/ benefits of pure cold exposure (all cold water) versus hot / cold alternating contrast. I am inquiring specifically as it pertains to a shower protocol. Is one better off to use only cold water, or to cycle between hot and cold? Or is this dependent on ones goals? (recovery to use cycling of hot and cold, and for metabolic effects to use purely cold)?

  28. […] -How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps […]

  29. […] the podcast episode, “How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps” and the article “Tips For Burning More Fat With Cold Thermogenesis (And Why Icing […]

  30. Kristen2266 says:

    If doing ice baths (mainly for recovery purposes after workouts) is it okay to wear booties? I have thermal surfing boots and used them today. My feet typically go numb when I do ice baths and that has been refraining me from doing them at all. Thanks so much!

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