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Post Disclaimer
The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
Did you know that allowing yourself to shiver triggers muscles to release a hormone that causes the body to burn fat? I’m constantly researching and testing various methods and devices to improve mental and physical health and increase longevity. I have been focusing on the benefits of cold plunges and showers lately. I’m sure you have seen cold plunges on social media as people post videos of them doing so. I’ve recently purchased a small cold plunge pool and have been researching the benefits along with what water temperature and timing in the cold water will meet my therapeutic needs.
Typically, after a cold plunge, I quickly dry off and warm my body as I step out of the freezing water. This led me to ask myself, ‘What are the physiological effects of shivering, and are there extra benefits on top of soaking in cold water if I allow myself to shiver’? Well, there is, and it boosts the burning of calories and can be another method to support weight loss. In a 2014 study published in the Journal Cell Press, Dutch researchers found that “Regular exposure to mild cold may be a healthy and sustainable way to help people lose weight.”
Let me explain what is happening in your mind and body when shivering that influences weight loss. We all have fat; the medical term for fat is adipose tissue. Our fat consists of white fat and brown fat. The primary organ responsible for storing energy produced from our food is white fat. Brown fat generates heat to maintain a healthy body temperature when exposed to the cold.
Within your brain, the hypothalamus is your body’s thermostat, which attempts to regulate a constant body temperature of 98.6 degrees. The hypothalamus is about the size of an almond and is located above the brain stem. When it senses your exposure to heat, it signals to the sweat glands to cool off your body. When the hypothalamus senses cold, it sends signals to your muscles to make you shiver. Shivering then stimulates what’s called brown adipose tissue thermogenesis. This thermogenesis requires a higher metabolic demand, which leads to more fat-burning. A 2021 study published in the Journal of Nutrients found that brown fat activation caused by cold exposure improves insulin sensitivity and lipid clearance and is a nonpharmacological approach to aid in weight loss and /or improve one’s metabolism.
So, how can you apply this knowledge? It’s easy: make yourself shiver. Well, it may not be too easy because it’s challenging not to keep yourself warm when you are shivering. But here is some guidance on how you can do this.
The 2014 study I mentioned earlier, published in the Journal of Cell Press, recommends letting our body shiver for 15 minutes to obtain the best fat-loss results. For those who have a cold plunge pool or are plunging in a cold lake, once you remove yourself from the water, dig deep, avoid toweling off or getting warm, and shoot for 15 minutes of shivering. Another option is a cold shower or sitting in a cold tub with ice. The recommended therapeutic levels for the water is between 50 to 60 degrees. Another option is turning your water to cold only at the end of your regular shower. Most research recommends staying in the water anywhere from 30 to 60 seconds. Then turn the water off and start your shivering and your weight loss.
It’s wintertime right now, at least above the equator. There are plenty of opportunities to be out in the cold. You can use this as an opportunity to shiver as well. Remember, any time you are shivering because of cold, your body is burning more fat to attempt to keep you warm because that brown fat activates right before you start to shiver and burns calories.
