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Learn > Lifestyle > Stress

profile avatar Marc Perry, CSCS, CPT Founder

BuiltLean® 7-Day Cold Shower Challenge

By Marc Perry, CSCS, CPT - Updated 7/13/2022
Updated 7/13/2022

“Do not pray for easy lives, pray to be stronger men”

-John F. Kennedy

Since 2016, I’ve been taking cold showers every morning religiously.

In the last 5 years, I can count the number of times I’ve missed a cold shower – or cold water immersion instead – on both hands.

No matter where I’ve traveled or how I’ve felt, I’ve done cold showers.

I first learned about the benefits of cold showers from Tony Robbins who does a cold plunge as part of his morning routine, then I dove deeper at a Wim Hof Workshop in 2016 (photos at the end of this article).

For most of human history, people only bathed in cold water. Additionally, taking a dip in freezing cold water was used in many daily routines & spiritual practices to improve health & vitality around the world from Finland to Japan.

As we get older, many of us structure our lives simply to feel “comfortable”. You have a cushy bed with a cushy pillow, cushy covers, then you sit on a cushy couch. Many men are focused on how to maximize comfort, not how to maximize their impact and potential.

The little disempowering voice in the back of your head that is focused on fear, uncertainty, and doubt can be muted. Cold showers can help immensely. Simply put, cold showers can help you unleash your awesome potential that is limitless.1

1. What Is The Challenge?

Take a cold shower each morning for a minimum of 30-seconds for 7-days. Ideally, the water will be around 60°F (15°C) or less.

2. Why Should I Do It?

1. Mental Edge

Physical discomfort is a part of life. It’s unavoidable. By not freaking out when you feel discomfort – or even embracing it – you become much more resilient to stress. This is the most important reason why I do cold showers every morning along with improved energy and focus. By doing something that’s unpleasant and uncomfortable first thing in the morning, it builds a mindset for me of gratitude, resilience, and confidence. I respond to stress vs. react to stress. There are also studies that suggest cold showers have an anti-depressive affect.2

2. Boost Immune System

Given cold showers may help you handle mental and physical stress, it’s not surprising that studies suggest that cold showers may also benefit your immune system.3 One Dutch study combining cold water therapy, breathing, and meditation found that participants produced more anti-inflammatory chemicals and fewer pro-inflammatory cytokines in response to the infection.4

3. Increase Metabolism

Taking cold showers forces the body to generate heat by increasing metabolism, which maintains a stable core body temperature.5 This means taking cold showers does increase the number of calories you are burning each day, but how much exactly is not known. In addition, cold exposure activates brown fat cells, which burn body fat. If you are on a weight loss program, even a small increase in metabolism should only help.

There is a laundry list of purported cold shower benefits including decreasing inflammation, strengthening your cardiovascular system with better blood flow, and even higher testosterone. Do this challenge to see what benefits you experience.

3. How Do I Make The Challenge Easier To Complete?

1. Focus On Your Breathing

When you step into a cold shower, your first response may be to gasp or yell, then tighten up your body and start shaking. In other words, you’re freaking out. Instead, just relax and breathe deeply and slowly. Keep your body open, relaxed, and moving slowly. This is not easy and I certainly bug out when I first get in from time to time, but then I slow down my breathing and embrace the cold.

2. Warm Shower Into Cold Shower

For most people, going straight into a cold shower will be really challenging. Instead, you can start off with a warm shower, then transition to cold for 60-seconds. This is what famed cold therapy enthusiast Wim Hof recommends.6 While full cold may be difficult especially during the winter, that’s the goal.

Build this cold water challenge into your morning routine.

4. When Do I Start?

Consider starting this Monday for a full 7-days. Sooner rather than later, better late than never.

You can share your results, how you’re doing, and lessons learned in the comment section below. You can also leave comments under the Youtube Video, Facebook post, or Twitter post with hashtags #builtlean and #coldshowerchallenge.

…and here are a couple photos from a Wim Hof Workshop in 2016. An ice bath is much more challenging than a cold shower!

Marc Perry Wim Hoff Workshop

Show 6 References

  1. A good summation of cold/heat exposure from the Wim Hof website, “Because we wear clothes and artificially control the temperatures at home and at work. we’ve greatly reduced the natural stimulation of our bodies, atrophying the age-old mechanisms related to our survival and basic function. Because these deeper physiological layers are no longer triggered, our bodies are no longer in touch with this inner power.” ↩
  2. Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001. ↩
  3. Mooventhan A, Nivethitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014;6(5):199-209. ↩
  4. Kox M, van Eijk LT, Zwaag J, et al. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proc Natl Acad Sci U S A. 2014;111(20):7379-7384. ↩
  5. Brychta, RJ – Eur J Clin Nutr (2017) Cold-induced thermogenesis in humans.pdf ↩
  6. Wim Hof known as “The Iceman” holds 26 world records, which include running a marathon above the Arctic Circle wearing nothing but shorts while in -20°C (-4°F) weather. If you normally shower to clean yourself in the morning, Wim recommends starting with warm water, then at the end transition to just cold for 60-seconds. Eventually you can just use cold water. ↩
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42 Comments

  1. profile avatar
    Tammy Jun 19, 2021 - 08:52 #

    Do women benefit from cold showers in the same way?

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 20, 2021 - 19:51 #

      Hey Tammy – I haven’t come across any reasons why women would not benefit the same from cold showers as men do. Ultimately, you can put it to the test, that’s the best way to find out.

  2. profile avatar
    Hank Jun 19, 2021 - 08:53 #

    Will try

  3. profile avatar
    William Wilusz Jun 19, 2021 - 10:21 #

    I’ll be starting Monday ?

  4. profile avatar
    rod constable Jun 19, 2021 - 10:24 #

    10 minute ice/water baths are used by elite athletes for post race recovery.

  5. profile avatar
    Dan dubie Jun 19, 2021 - 12:19 #

    Dr Gundry says cold showers increase testosterone.

  6. profile avatar
    Charles J. Shields Jun 19, 2021 - 13:13 #

    Marc, maybe you’d like to comment on this. I knew a senior citizen who, to wake himself up when he attended long conferences, would take a hot shower, and then flip it to ice cold. I’m sorry to say, one afternoon, he had a heart attack doing that and died. Sudden, shocking vascular constriction.

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 20, 2021 - 19:59 #

      Hey Charles, thanks for the note. I’m really sorry to hear that. In the podcast released last week with Farid Hashemi, we discussed that exact question about the risks of cold therapy. For most healthy people, a cold shower has very limited risks. If there is a pre-existing health condition / cardiovascular disease, or the cold water is too cold for too long a duration, it can cause serious issues. It’s often called “cold shock”. Assuming there are no underlying cardiovascular issues, the body can be conditioned to handle colder and colder water for longer durations.

  7. profile avatar
    Jim Jun 20, 2021 - 07:55 #

    Yes Monday am after Father’s day I will begin.
    Happy Father’s day to any gents who are dads

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 20, 2021 - 20:00 #

      Sounds great, Jim. Yes, happy Father’s Day everyone!

  8. profile avatar
    Jay Jun 20, 2021 - 11:53 #

    challenge accepted

  9. profile avatar
    Barrie Street Jun 20, 2021 - 16:33 #

    Marc, this Ancient Mariner of 85 (in Canada) readily accepts your challenge. My first foray into a cold shower this morning was enough to convince me that I want to continue. I was totally invigorated and recommend this routine to everyone. In fact, I challenge any over-50 to match me for continuous cold shower days. Are YOU up to it? Over50andfit.ca

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 20, 2021 - 20:00 #

      Haha, love the challenge. We’ll see if anyone responds to your challenge. Will send an email mid-week checking in with everyone and link to this article.

  10. profile avatar
    Ryan Jun 21, 2021 - 23:22 #

    Does it really matter what time of day? What if I do it after work? Will I still get the same benefits?

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 22, 2021 - 15:20 #

      Great question, Ryan. I do it first thing in the morning because it makes me alert right away. But you can also feel refresh after a days work by doing it right after work. You can test the different options to see what works best for you. That’s really what’s most important.

      1. profile avatar
        Ryan Jun 24, 2021 - 01:28 #

        Thanks Marc! around the time you sent the challenge my heater wasn’t working. I had no other choice but to start ?. They fixed it afterwards but I was 5 days in already so I’ve decided to stick with it so far I’m starting to see a change in energy levels it’s awesome!

  11. profile avatar
    Terry Jun 22, 2021 - 21:00 #

    Love this challenge! Actually, I have been finishing my showers cold since 2015. We were meeting/visiting the parents of our German foreign exchange student at their home in Kassel Germany when this was introduced to me. Max’s parents are both physicians who espouse the benefits of cold water therapy. They have actually built a separate stairwell from their backyard “garden” to their basement where they have a sauna so they can go directly from the sauna to the back yard and lay nude in the hammock in the dead of winter and then return to the sauna for another cycle! I have kept it up over the years for all the benefits you mentioned Marc. I am a believer! I am accepting the challenge by turning the faucet to the coldest possible setting and making sure I count all the way to 30 one thousand before I consider the mission accomplished!

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:41 #

      Nice, Terry. It’s amazing how all around the world there are people who do either cold therapy or hot/cold back and forth. Definitely is a powerful refresh.

  12. profile avatar
    Michael Schmidt Jun 23, 2021 - 01:06 #

    Hi Marc, I have taken cold showers for many years, my well water is around 60 degrees, I alternate showers with full immersion in a cold bathtub, I would love to join Barrie Street in a cold shower challenge, I am 66

  13. profile avatar
    Wendy Jun 23, 2021 - 04:00 #

    So far, sooooo good!

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:40 #

      Good to hear

  14. profile avatar
    Reinier Jun 23, 2021 - 04:02 #

    Morning and greetings from a Dutch family living in Italy. I’ve been talking cold showers off and on, but will make it a challenge to do it at least until the end of summer here. But more importantly we love taking dips in lakes and rivers that are melting water straight from the snow in the Dolomites, a sub group of the European Alps. My 9 year old son is normally the first one in the water and his stoke always challenges us all to just go for it as well. The colder the water, the more sensational the burn of the skin after you get out. Just makes you feel alive. Just give it a go and enjoy 🙂 Thanks Marc for the challenge. Love your content. Have a great day, –Reinier

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:40 #

      Thanks, Reiner. Those cold plunges in the European Alps sounds hard core!

  15. profile avatar
    Phill Jun 23, 2021 - 06:47 #

    I’m 5 days in and love it so far! I’ve been attempting two showers a day, one in the morning after the kids are fed and set in motion, and one in the evening.

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:39 #

      Nice

  16. profile avatar
    Michael Jun 23, 2021 - 08:08 #

    Feels good when I get out lol. helps to get you going in the morning.

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:38 #

      For sure

  17. profile avatar
    Carlos Jun 23, 2021 - 09:28 #

    Hi Mark,

    I live in Florida, the water is not that cold, at the beginning it is but after a few seconds it gets easy to handle, is there any way to make the water colder? I have been doing this for about 2 years and I feel very energetic when I get out of the shower but like I told you before it is not that cold.

    Best,

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:38 #

      Hey Carlos – I’ve been asking myself that question now that summer is here in California. My morning shower is not that cold. I have not been able to find a practical and simple solution. I have been thinking about cold plunges, possibly even using my bathtub. We’ll see. If you can figure something out, definitely let me know

  18. profile avatar
    Dale Jun 23, 2021 - 10:35 #

    I’e oft been a tepid shower taker, and then turn down to cold. However, I was not weekly or even daily about it. A word which comes to mind is resilience. Takes some time to adjust and stay there, takes discipline to repeat daily, and is more refreshing. Indirect benefit – my skin itches less, and the bathroom has less locker room scent to it due to decreased humidity.

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:42 #

      Absolutely. Cold showers definitely help build resilience.

  19. profile avatar
    Rick Jun 23, 2021 - 11:05 #

    I’m on day four and am enjoying this challenge. I feel more alert and energized after each shower. Thanks for the encouraging challenge!

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 23, 2021 - 17:35 #

      Nice, Rick! Glad to hear that

  20. profile avatar
    Barrie Street Jun 23, 2021 - 15:02 #

    I am into my 4th day of cold showers and thank you for your challenge/suggestion. However, what concerns me is that not ONE of you (a population some 330 million) has responded to this 85-year-old Canadian’s challenge. What’s up! I’ve always looked upon the US as Top Dogs. C’mon you guys, wimp up ? Over50andfit.ca

  21. profile avatar
    Paul Hopp Jun 23, 2021 - 18:33 #

    I’ve been doing cold showers about 6 months of the year (warmer months) for several years. They have great benefits. I workout in the morning and then eat breakfast and take a cold shower before leaving for work. I usually start with luke warm water and then turn it to all cold for 3 or 4 minutes. I’m not 85 but I am 53 and love it … @Barrie Street.

  22. profile avatar
    Mr Wade Alexander Jun 23, 2021 - 18:40 #

    I am jumping into shower and leave set at normal temp for me so under it till it warms up at least a couple of minutes.after two nights getting a lil use to

  23. profile avatar
    Matthew Kilbourn Jun 25, 2021 - 00:16 #

    I am easing into this… no more of the comfortable, warm-to-hot, longer showers in the morning while I am still waking up, but instead a warm shower that I throttle back to cold, gradually, which really wakes me up! I appreciate the “Mental Edge” aspect of the cold shower, to set the tone for the day with some grit and toughness; that approach is very real to me while I work as a customer support engineer.

    1. profile avatar
      Marc Perry, CSCS, CPT Jun 25, 2021 - 14:58 #

      Sounds like a good plan!

  24. profile avatar
    Barrie Street Jun 26, 2021 - 14:30 #

    To Michael Schmidt, I relish the cold shower challenge – as this gives me more impetus to continue. I do hope that I can carry this into our cold winters. The score is USA 1 v Canada 1 ? Over50andfit.ca

  25. profile avatar
    Allan Jun 29, 2021 - 12:40 #

    Hi Marc, Challenge accepted and completed! Today was my 7th day. I am such a creature of comfort and habit. Twice I had completely dried off and then went back in the shower 🙂 I had my timer set on my phone and allowed a few extra seconds. The cold water challenge helped “jump” me back into the present moment, invigorating, and affirmative. THANK YOU!

  26. profile avatar
    Brandon Jul 15, 2021 - 22:18 #

    Have bin doing this for two weeks now luv how it says not to freak out and some breathing when in cold water I feel stronger in my body and mind when comes to stressful situations and found it also shrinks my pores which is an added bonus

    1. profile avatar
      Marc Perry, CSCS, CPT Jul 18, 2021 - 14:49 #

      Nice! Definitely helps develop more mind / body control and awareness. Well done!

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