Fortitude Fridays #52

read time: 6 mins

A few ideas as you head into the weekend.

Today at a Glance:

• Quote: Create Proof.
• Question: Captain of Your Ship.
• Documentary: Becoming Superhuman With Ice Man - Wim Hof.
• Tactic: Cold Plunges for Physical/Mental Health.
  

 

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Quote to Ponder:

Our self-image is composed of historical evidence of our abilities. The more hard things you push yourself to do, the more competent you will see yourself to be.

-Nat Eliason (Entrepreneur/writer)

​This is your sign to build a habit, learn a skill, create something, overcome a fear, or whatever it may be that turns your default mindset on challenges from "that seems difficult" to "I will figure it out."

Create your own proof that you are capable of doing hard things.

 

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Question to Ask Yourself:

In which direction are your habits steering your life?

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The trajectory of our lives is guided by the compass of our habits; we are the captains of our own ships.

Daily choices, whether conscious or subconscious, propel us in a specific direction. Positive habits act as a driving force, steering us towards growth, success, and well-being. Conversely, negative habits can serve as anchors, dragging us into stagnation, poor health, or even decline. The power lies in self-awareness; understanding the influence of habits on our journey enables intentional course correction.

Ultimately, this question prompts us to evaluate and, if necessary, course-correct our habits, ensuring they align with the destination we aspire to reach. The beauty is that this question can be applied to all habits we have, regardless of size or significance.

My. Answer: Recently, I asked myself this question. It led me to recognize that I had fallen into counterproductive habits, such as doom-scrolling before bed, resulting in late nights and a lack of focus during the day. Unaware of these blind spots in my routine previously, I realized a change was necessary to achieve my goals. The true power lay in my ability to be brutally honest and find the discipline to take action, even if it felt uncomfortable to acknowledge at first.

 

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Documentary to Check Out:

​BECOMING SUPERHUMAN WITH ICE MAN - Wim Hof | Yes Theory​

Yes Theory, a popular YouTube channel founded by Thomas Brag, Matt Dajer, and Ammar Kandil, boasts 8.76 million subscribers. Their mission is to inspire individuals to break free from their comfort zones and embrace a more adventurous life, often showcased through challenges and travel escapades.

In contrast, Iceman Wim Hof has gained renown for breaking various world records, enduring extreme conditions like the longest ice bath and swimming under ice. Hof claims he can teach anyone to access their inner power through "The Wim Hof Method," involving meditation, breathing exercises, and gradual cold exposure.

In this episode, the Yes Theory crew immerses themselves in a four-day adventure in the mountains of Poland with Wim Hof, fully embracing his methods and experiencing firsthand the incredible power of the mind.

More on the Wim Hof Method here.

Additionally, the documentary's producer, Sky Cowan, offers a unique perspective on her experience with Yes Theory and Wim Hof here.

 

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Tactic to Try: Cold Plunging for Mental and Physical Health

In recent years, cold plunging has become a prominent trend in holistic health and wellness, attracting a diverse range of enthusiasts—from athletes seeking optimal recovery to wellness aficionados exploring new avenues for well-being. The allure of cold exposure has captivated many, myself included.

I've always enjoyed the challenge of immersing myself in bodies of cold water, facing cold blasts in the shower, or even taking brief walks barefoot in the snow. The unparalleled feeling of being alive I felt afterward was a driving force when I stumbled upon cold plunging. This led me to construct my own cold plunge tank, committing to an almost daily practice of sitting in 42-50°F water for six minutes. The duration was arbitrary, but it felt right to me. After four consistent months, the initial difficulty convincing myself to do it evaporated and transformed into a craving and enjoyment. The benefits were substantial—faster muscle recovery, reduced soreness, increased strength, improved sleep, and relief from middle-aged aches and pains. Furthermore, I discovered it is the perfect anecdote to a bad mood.

While it has worked wonders for me, let's dive into the science and process.

What is Cold Plunging?

Cold plunging, also known as cold water immersion, involves submerging your body in cold water for a brief period. This practice can take various forms, from icy lakes and rivers to purpose-built cold plunge pools. The essence lies in exposing your body to cold temperatures, stimulating unique physiological responses with potential benefits for both the mind and body.

Benefits:

• Mood: Cold exposure has been associated with mood enhancement, attributed to the prolonged release of dopamine. Dopamine, a powerful neurotransmitter, can positively influence mood, contributing to feelings of well-being. Research, such as the study by Rymaszewska et al. (2008) on the influence of whole-body cryotherapy on mental health, suggests that cold exposure may offer therapeutic effects for mood disorders.
• Physical Recovery: Cold exposure is thought to aid in physical recovery by reducing inflammation and promoting the repair of damaged tissues. Studies, such as the one conducted by Hausswirth et al. (2011) on recovery from exercise-induced muscle damage, indicate that modalities like whole-body cryotherapy may assist athletes in recuperating more effectively after intense physical activity.
• Resilience: Exposure to cold stress may contribute to the development of grit and resilience through hormetic responses. Hormesis is a biological response where exposure to low doses of stressors or toxins benefits an organism by enhancing resilience and adaptability. It describes a scenario in which mild stressors, harmful in higher amounts, prompt a positive response, improving health or function. In the context of cold exposure or stress, hormesis involves the body adapting, resulting in increased resilience.
• Metabolism: Cold exposure has been linked to increased energy expenditure and potential metabolic benefits. Studies like the one conducted by Yoneshiro et al. (2013) on brown adipose tissue and thermogenesis in healthy men suggest that cold-induced activation of brown fat may play a role in regulating metabolism, potentially assisting in weight management.
• Energy and Focus: Cold exposure may enhance alertness, increase energy levels, and improve cognitive function. Castellani and Young (2016) explored human physiological responses to cold exposure and highlighted the potential for increased alertness and cognitive performance. Short bouts of cold exposure may contribute to sustained improvements in energy and focus.

Considerations:

• Health Precautions: Individuals with cardiovascular issues, respiratory disorders, or Raynaud's disease should consult a healthcare professional before attempting cold plunging.
• Gradual Adaptation: Begin with short sessions, 1-3 minutes, and gradually increase exposure to let your body adapt to the cold stress.
• Safety: Never do this alone. Review the recommendations from the National Center for Cold Water Safety.

How to Take the Plunge:

• Choose Your Cold Source: Whether it's a cold plunge pool, a natural body of cold water, or a cold shower, pick a source aligned with your comfort level. Prioritize safety and avoid dangerous bodies of water.
• Temperature: Aim for a temperature that feels really cold but allows you to stay in safely. For some, it might be 60°F, for others, 45°F. Remember, the colder the water, the shorter the time needed.
• Start Gradually: Initiate with short sessions, 1-3 minutes, and gradually extend as your body acclimates. Start with a warmer temperature to avoid cold shock and prioritize safety, similar to gradually increasing weights in exercise.
• Post-Plunge Warmth: After exposure, warm up gradually with layers of clothing, a warm shower, or a beverage to prevent temperature shock.
• Day or Night: Cold exposure tends to increase body temperature afterward. To facilitate sleep, consider doing it earlier in the day. However, individual responses vary; proceed at a time that suits your sleep patterns.

Bringing it Home:

Cold plunging is a personal journey, and individual experiences may vary. Ultimately, listen to your body, pay attention to its signals, and adjust your practice accordingly. As with any wellness practice, it's advisable to consult with a healthcare professional, especially if you have underlying health concerns. I encourage you to try out the challenge of cold water exposure and discover the potential that cold plunging may bring to your own well-being journey.

 

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Thanks for reading! I hope you have a joyful weekend. Until next week...

You got this,