The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [58]
If we combine the research with data from self-trackers like Ray and his 50+ informal test subjects, there are four simple options you can experiment with for fat-loss:
1. Place an ice pack on the back of the neck or upper trapezius area for 20–30 minutes, preferably in the evening, when insulin sensitivity is lowest. I place a towel on the couch while writing or watching a movie and simply lean back against the ice pack.
2. Consume, as Ray did, at least 500 milliliters of ice water on an empty stomach immediately upon waking. In at least two studies, this water consumption has been shown to increase resting metabolic rate 24–30%, peaking at 40–60 minutes post-consumption, though one study demonstrated a lower effect of 4.5%. Eat breakfast 20–30 minutes later à la the Slow-Carb Diet detailed in earlier chapters.
3. Take 5–10-minute cold showers before breakfast and/or before bed. Use hot water for 1–2 minutes over the entire body, then step out of water range and apply shampoo and soap to your hair and face. Turn the water to pure cold and rinse your head and face alone. Then turn around and back into the water, focusing the water on your lower neck and upper back. Maintain this position for 1–3 minutes as you acclimate and apply soap to all the necessary regions. Then turn around and rinse normally. Expect this to wake you up like a foghorn.
4. If you’re impatient and can tolerate more, take 20-minute baths that induce shivering. See protocol A earlier in this chapter but omit the ECA. For extra thermogenic effect, consume 200–450 milligrams of cayenne (I use 40,000 BTU or thereabout) 30 minutes beforehand with 10–20 grams of protein (a chicken breast or protein shake will do). I do not suggest consuming cayenne or capsaicin on an empty stomach. Trust me, it’s a bad idea.
1. Short-term cold exposure (30 minutes) in humans leads to fatty acid release to provide fuel for heat production through shivering. This same shivering could be sufficient to recruit GLUT-4 to the surface of muscle cells, contributing to increased lean muscle gain.
2. Even at shorter durations, cold exposure with shivering could increase adiponectin levels and glucose uptake by muscle tissue. This effect could persist long after the cold exposure ends.
3. In the absence of shivering, it is still possible to capitalize on “fat-burning fat” through the stimulation of BAT thermogenesis. Curiously, even without shivering, there are small but unaccounted increases in lean muscle tissue when comparing underwater (superior) vs. land-based exercise.
4. Cold water improves immunity. Acute cold exposure has immunostimulating effects, and preheating with physical exercise or a warm shower can enhance this response. Increases in levels of circulating norepinephrine may account for this.
5. Not germane to fat-loss, but another reason to use cold exposure: cold showers are an effective treatment for depression. One study used showers at 68°F for two to three minutes, preceded by a five-minute gradual adaptation to make the procedure less shocking.
6. The visible results, of course:
TOOLS AND TRICKS
ColPaC Gel Wrap (www.fourhourbody.com/colpac) These pliable wraps, used in physical therapy clinics, can be cooled quickly and applied to any body part, including the back of the neck, for BAT activation.
“How to Make a Real Ice Pack for $0.30” (www.fourhourbody.com/diy-ice) If you prefer the frugal approach, this article will show you how to quickly and easily make your own reusable ice packs at a fraction of the cost of store-bought packs.
“TED Talks Lewis Pugh Swims the North Pole” (www.fourhourbody.com/pugh) Lewis Pugh is known as the human polar bear. Why? He swam across the icy waters of the North Pole in a Speedo and regularly swims in freezing cold water. Watch this TED speech for astonishing footage and blunt commentary on super-cold swims.
Ray Cronise Cold Experiments (www.raycronise.com) Explore Ray’s experiments in cold exposure to find additional options for accelerating fat-loss. If