Ben Greenfield

Nearly 365 days a year, I'm in a cold pool or a cold tub or a river or a lake or an ocean or taking a cold shower.

And so doing some type of like a fasted morning cold shower, as a matter of fact, in Boundless, I talk about my

And not that I think this is like the best goal for everybody, but I maintain about six to 8% body fat year round.

Strike, stroll, shiver strategy, where if you want to lose fat really fast, you get up in the morning in a fasted state.

And it's not because I diet.

I eat like a horse.

I eat like 4,000 calories a day.

You do 20 to 40 minutes of aerobic conversational cardio, just like a walk in the sunshine or walk in the dog or ride your bike to the coffee shop or whatever.

But a big part of that is due to the fact that my metabolism is screaming high because nearly every day of the year in a fasted state, I get myself cold, even if it's just for like one or two minutes.

And then you finish with one to five minutes of cold.

Sometimes it's a little longer.

And that mobilizes fat like crazy.

But cold is amazing for metabolism and for body composition as well.

But morning cold is good also because it gives you that endorphin release.

It has a little bit of a stress resilience promoting effect where what I mean by is like hard things feel easier after you've been in the cold.

Well, if you wake up fasted and you do some type of a cold therapy session, your body will burn fat to generate heat.

Very similar to how a morning workout can help with stress later on in the day.

Now, you know, I talk a lot about sleep hygiene in the book.

And so doing some type of like a fasted morning cold shower, as a matter of fact, in Boundless, I talk about my strike, stroll, shiver strategy, where if you want to lose fat really fast, you get up in the morning in a fasted state.

And there are different components of sleep hygiene.