HOW TO USE THIS SITE:
All Cool Fat Burner owners should read and understand this “Startup Guide” chapter.
The other chapters are bonus information:
- “Hacks, Tricks, & Shortcuts” contains a lot of helpful and unique tricks, all compiled in one place
- “Concepts You Should Know” is a summary of important information that should be helpful dispelling some myths and getting one up to speed
- “Longevity” is a short but information-packed chapter on the best ways of using diet, exercise, and cold thermogenesis to theoretically enhance longevity
- “Advanced Concepts behind the Body Recomp plan” is all of the latest and most crucial information to get the most out of body transformation techniques.
- “The Body Recomp” plan applies the information in “Advanced Concepts” into a concrete, executable plan. When CFB creator Eric Grove ate 18 dips of ice cream (after a full meal), had no lasting blood glucose elevations, and started the next morning with the same waistline and pumped up muscles — that was the Body Recomp plan at work.
- “Glossary” key concepts and definitions used throughout this site
The Cool Fat Burner — Startup Guide
The Cool Fat Burner website and device are not intended to diagnose, treat, cure or prevent any disease.
- Do not wear the Cool Fat Burner or Cool Gut Buster against bare skin — wear LAYERS of clothing underneath!
- Stop immediately if you feel any burning or numbness.
- Darker complexioned users are more prone to cryoburn and sub dermal bruising that may leave long-lasting discoloration.
- Results will vary. Age, gender, diet, physical activity level, hormone profile, etc., can all factor in weight-loss and thermal loading cold thermogenesis effectiveness.
- Keep out of reach of children.
- Consult with your physician before use.
- Do not use for more than 25-30 minutes or as recommended by a physician.
- Extreme cold near the skin for extended periods of time can cause cryoburn.
- Discontinue use if experiencing severe burning and tingling.
- Do not place gel pack directly on the skin, use gel packs only in “Cool Fat Burner” fabric vest.
- Cold exposure for long periods of time can lead to hypothermia. Use common sense.
- If you are pregnant, nursing, taking medication, or have a history of heart conditions consult with a physician before using this product.
- Do not sleep wearing the Cool Fat Burner.
- Those with diabetes should not use this product without consulting with their doctors.
- Not recommended for those with cardio-pulmonary problems.
- Do not use if you have hypersensitivity and allergic reactions to cold or have rheumatoid arthritis with cold sensitivity, any medical conditions related to cold exposure, or have skin sensation problems.
- Caution is necessary when applying cold on or near superficial nerves.
- Do not shower or bath within 30 minutes or do not engage in vigorous activity within an hour after using the “Cool Fat Burner.”
- Do not use gel packs if punctured; liquid material is biodegradable, dispose of appropriately.
- The Cool Fat Burner will not have or assume any financial responsibility or liability for medical expenses for any injury resulting from the use of this product.
- Condensation and wetness can form on the Cool Fat Burner cooling vest… be considerate of clothing, furniture, etc. and moisture contact.
Chapter 1: Wearing the Cool Fat Burner
Chapter 2: Times, Intensities Levels, & Effects
Chapter 3: Supporting Factors
Chapter 4: Concepts
Chapter 5: Applied Strategies
Chapter 6: Troubleshooting
Chapter 7: Exercise
Chapter 8: “I can’t get cold enough”
Chapter 9: “Help, I’m not losing weight!”
Chapter 10: It All Comes Together
Cold pack materials and safety concerns: the ingredients within our cold packs is non-toxic. If there is a leak or they get damaged, you can safely handle and wash off the material inside. We have a conditional 1-Year Replacement policy on damaged goods. (If damaged from proper use)
If someone were to somehow ingest the material, you should contact a poison control number or go to the emergency room just to be safe. While the ingredients are non-toxic, that doesn’t mean an individual could not experience an allergic reaction to the ingredients.
Chapter 1: Wearing the Cool Fat Burner:
Freezing and Wearing the Cool Fat Burner & Cool Gut Buster
Freezing the packs typically takes 8-10 hrs if they’re at room temperature, less time if they’re already cold from a previous session. You can freeze the entire CFB & CGB vests with the packs inside, or you can freeze the cold packs separately. Be sure “Hybrid” packs are frozen in a flat shape, or a shape that best fits your contours, as they freeze solid. “Soft” packs should conform within minutes out of the freezer.
If you’re finding the packs aren’t freezing properly, be aware of how and where they’re stacked in your freezer (ie, close to the door vs in the back) and also be sure the freezer is turned down cold enough. We’ve actually had customers who received the same batch of Soft packs, one say they were freezing too hard, the other customer said they were too soft out of the freezer. So again, experiment with placement, including distance from the opening, how they’re stacking (spaced out separately among other frozen items versus on top of each other) as well as freezer settings.
Fabric material: the Cool Fat Burner & Gut Buster are made of very thin fabric so as to allow for maximum hot/cold transfer. We offer a 1 Year Replacement policy if they become damaged. Never wear against bare skin; wear layers of clothing underneath. Hand wash; do not use a washing machine.
Note: on both devices, the pockets and packs are on the inside of the devices; the pockets face inwards and go against your body.
Wearing the Cool Fat Burner:
Lay out the vest and insert the chest packs first, followed by the back pockets.
Our specialized gel-packs start solid and deliver ice-level coldness. (study: ice packs deliver cold faster than gel-packs)
Then, as you’ve reached your desired intensity level, they gradually soften and function as gel-packs,
conforming to the body, contacting an increased surface area, and maintaining your session intensity for the duration.
Lay chest panels over vest, cross hands and prepare to lift vest.
Lift and lay over shoulders. Chest panels may drape over collar bones.
If using Soft packs, you may cross the chest panels
across the sternum right away. (Hybrid packs cannot
cross until they soften, around 30-40 min into your session)
Applying the compression straps. They reach from the back, and the Velcro attaches to the front chest panels.
DO NOT TRY TO CROSS THE HYBRID PACKS ACROSS YOUR CHEST UNTIL THEY SOFTEN.
Instead you keep them wedged side-by-side. Then you can reapply and cross them over the sternum once they soften.
Once the packs soften, they’ll make greater contact with an increased surface area of the trunk.
You may have to occasionally “squish” the packs to redistribute the material to conform to your particular build.
Wearing the Cool Gut Buster:
Lay out on flat surface, shoulder straps already connected, and with cold-packs ready. Insert packs.
Fold over each side… while not allowing Velcro to attach.
Cross hands, grab by the straps, preparing to lift overhead.
Lift and lower over shoulders.
Apply the Velcro straps . It’s better to first fix the bottom Velcro strap, and then the top one.
Do NOT lie down while wearing your Cool Fat Burner & Cool Gut Buster – this may put too much pressure against the back cold-packs, causing a rupture over time.
Do not let the packs lay in direct sunlight, as this may break down the freezing components.
Since one of the “secret ingredients” to our hybrid cold/gel-packs is perishable, we recommend you store your CFB packs in the freezer when not in use.
The final, right-most pocket in the Gut Buster in sizes Med and above is somewhat larger than the other pockets. It still is meant to hold only a single pack. The extra size allows that pack to slide and accommodate a size range of a few more inches in the waistline.
Gravity is your friend. Once is a while, we’ll someone will ask “How do I keep the packs in the pockets.” Answer: by not turning them upside down. Yes, it really is that simple. When loading the vests, putting them on, then taking them off, you never need to turn them upside down. With a little common sense, the packs should never fall out.
Times, Intensity Levels, & Effects
How long and at what Intensity level you wear the Cool Fat Burner will largely determine the effects you receive.
The “Cool Down.”
Just as exercise has a warm-up, thermal loading with the Cool Fat Burner has the “Cool Down.” And as a warm-up is merely preparation for the actual workout, the Cool Down is prep for your thermal loading session. In other words, the Cool Down time does not count towards your session time.
How long does the Cool Down take? This depends on your Supporting Factors and how fast and aggressively you attain your desired intensity level.
The Cool Down should rarely last more than 15 minutes. Once you’ve reached your intended Intensity level, then and only then does your session start.
It’s advised no one goes longer than 25-30 minutes without their doctor’s consent. In time you can gauge personal response and slowly increase time; if you do longer sessions, do so at your own responsibility. On the Cool Fat Burner website, you can see video of CFB creator Eric maintaining “Hardcore” Intensity for a full 2 hours under university testing… then sitting in the same cold room for many more hours after the session. For someone weighing 195lbs, one could easily pass 1000 calories burned in a number of hours. (2 hr session + many hours ‘lounging’ afterwards in same, cool room) Our university group experiment had the subjects where the vests at a higher intensity for two 30 minute blocks. The duration of your sessions, multiplied by the calories burned per minute (intensity level) will determine how many total calories you burn. If you’re using the Gut Buster for the ‘coolsculpting’ effect, one would generally work up to around an hour long session; see “Spot Reduction” section below for more details.
Intensity level could be broken down into two simple categories of non-shivering and shivering. More accurate distinctions would be non-shivering, almost shivering (or “pre-shivering”) and shivering. However there may be even more levels. As one increases intensity, different physiological systems are engaged, and different effects, benefits, and results occur.
Keep in mind that each increase in intensity level will still include and incorporate the systems and consequent benefits of each previous level. You don’t lose or transition from one to the next; you keep and move on to include the more benefits from the previous to the next level. So the highest levels of intensity still includes all the physiological systems and related effects and benefits of all levels below it.
Casual to Beginner / Low level intensity — at the lowest level of cold exposure, one barely feels cold at all. This engages the parasympathetic nervous system, slightly increases breathing, and has a very small metabolic boost. This level of intensity is good for rest and relaxation, may enhance sleep, but has little impact on actual calorie burning or weight loss per se.
Beginner to Moderate – this mid-level area of intensity is cold enough that you feel it… but not yet shivering, and probably should not even include pre-shivering. You might get cold enough to get goosebumps at this level (though many may not actually experience goosebumps per se). This is the level of brown fat activation and skeletal muscle uncoupling. For most people, sitting with little clothing in a 60’F room would probably put them at this level of intensity. This can drastically increase glucose uptake from the blood stream and improve insulin sensitivity. This level will also begin to cause a boost to the immune system. This level may also be enough to positively effect cellular mitochondria, which may help with longevity. Metabolic increases may reach as high as 15-20% at this level. To get a quick and noticeable total calorie burn at Moderate intensity, one could need to spend many hours a day at this level of intensity. This may be why such proponents of cold thermogenesis such as Ray Cronise and Jack Kruse recommend sleeping in the cold while wearing minimal clothes and having only sheets on the bed. This way one would spend all sleeping hours at this level and get 7-8 hours a day in.
The Cool Fat Burner is the first and only commercial cooling vest proven to activate brown fat, and keep it active for hours after removing the vest, keeping it active in an environment too warm to otherwise activate BAT. As shown in the video, one can activate BAT by wearing the vest, then lounge in a cool room for hours after the CFB session, their BAT may be active that entire time. Thus one can get the many hours needed for brown fat calorie burning to add up.
Even though this level probably shouldn’t include pre-shivering, for many people who are not yet cold-adapted, being exposed to this level of cold would probably eventually cause them to start shivering. If you had them be sparsely dressed and sitting in a 60’F room, they might not shiver right away, but after probably 30 min or so, they would start shivering.
Advanced, Hardcore, High Intensity – this is the level of pre-shivering through all-out shivering. When one is about to shiver, there metabolism jump around 80-100%. As one enters even the most subtle levels of shivering – yes, there are different levels and degrees to shivering – metabolism boost can jump up to 300%. At all out shivering, metabolism jumps to 500%. This is a massive calorie burn that rivals higher intensity exercise.
NOTE: If you want specific calorie burn numbers of your Cool Fat Burner session, multiply the boost (15% for low intensity, 3-500% for high intensity) times your “resting metabolic rate” (RMR). You get your RMR with online calculators, or even better, by going to a local lab and directly measuring via indirect calorimetry. Please note that as you become cold adapted, your RMR may go up and be above what the calculators will show. This number would of course be higher if you do your sessions while moving about the house, standing at a desk, or doing a winter ‘shiver walk’ outside.
Shivering should be approached similar to sprinting. If you’re doing wind-sprints, you do not sprint for the entire workout. Instead you sprint, then walk (or lightly jog). Sprint, then walk. Repeat over and over. This is the case with most high intensity interval exercise sessions. Brief periods of high intensity, followed by longer active rest periods. One should probably take a similar approach to shivering; veer up into high intensity shivering, then back off for a while. Repeat over and over. In the original indirect calorimetry experiment, looking at the calorie burn graph (red line) shows a similar pattern of peaks and valleys for the work vs rest, yet the overall average was a 300% boost to calorie burning.
Shivering also is the fastest way to form more brown fat, and convert your existing white fat (subcutaneous fat) into “beige” or “brite” fat, which burns more calories than regular white fat.
Shivering can also deplete muscle glycogen, allowing one to enter ketosis faster and can therefore be helpful for those on ketogenic and cyclic keto diets. Shivering will also allow for more frequent carb re-feeds (which allows for more frequent boosting of leptin and thyroid – see other chapters on hormonal effects of food). In it’s effects on muscle glycogen shivering is very similar to HIIT, or “high intensity interval training” type exercise.
Shivering also causes the biggest increase in the hormones adiponectin and irisin, both being studied for their roles in muscle growth, reduced oxidative stress, reduced inflammation, preventative of many metabolic diseases, and shown to be related to longevity.
And since high intensity cold thermogenesis – shivering – includes all the benefits of the lower intensities, you’re still getting a boosted immune system, improved insulin sensitivity, and so on, probably even to greater degrees than if you only do your sessions at the lower intensities.
Intensity Sensations Effects
|Casual||General coolness, feeling generally “cooled off”||Mild calorie burn; adds up over time|
|Low||Chilled spots, up to mild goose bumps||Calorie burn; may burn off glucose from bloodstream|
|Moderate||A deeper chill, possibly goose bumps (or thereabouts)||Skeletal muscles uncoupling. BAT activation. Moderate calorie burn. Boosted immune system.|
|High||Pre-shiver to full shivering||Adiponectin & irisin. Direct fat burn & muscle building. Huge calorie burn from shivering.|
The Cool Fat Burner was made to give you a choice as to what Intensity level you achieve and what results you experience. Merely wearing the CFB in a normal temperature room (70 degree) will put most in Low to Moderate intensity, and will allow for a passive slow calorie burn over time. To rise to the higher levels may require the use of Supporting Factors.
- Room temperature: 70 F and below
- Gulp ice water: rotate 2-3 glasses in the freezer to where they’re nearly freezing over at the top
- Posture: sitting with the arms resting against the Gut Buster can allow the vest to also cool the brachial arteries inside of your biceps
- Relaxation: this is important; release all tension during your sessions, and stay relaxed
- Cautiously reduce clothing over time (never ignore sensations of burning, stinging, or tingling on the skin!)
|Wear layers of clothing, then gradually reduce over time as you gauge your skin reaction and personal tolerance.
Wear socks and gloves for higher intensity sessions.
(“Socks and Gloves,” Ch 4)
Environment / Air Conditioning
|Cooler environment will obviously make thermal loading quicker and easier. A room temp set to 68 or 69 degrees will be enough for most to maintain Hardcore (shivering) for a solid 60 minute session.
|Drink ice water. Some start a session (after the Cool Down, as the session doesn’t start until the Cool Down is over) by drinking a large amount of ice water. Drink throughout to maintain desired Intensity.|
Exercise, hot showers, hot food, and other sources of external heat
Many use the Cool Fat Burner to increase cold adaptation and activate the related systems and benefits that brings. This means you need to allow your body to change and adapt to the cold stimulus. Anything that lessens that stimulus by bringing in external heat will hinder your efforts. Therefore one should time their CFB sessions so as to not be too close to other “heat generating activities.”
Exercise, hot showers, hot tub and sauna, hot food (or especially hot protein, since protein has a high “thermal effect” and forces you body to burn calories just to digest it, thus generating heat), warm clothes, etc., can all reduce your body’s adaptation to the cold stimulus via introducing other sources of heat.
The most strenuous physical activity one should do during a session would probably be slow, casual walks while wearing the vests, ideally in a cold environment. When one does a ‘shiver walk’ in winter, they should be careful to walk as casually as possible to reduce generating any heat from the exercise itself. The goal is to have all heat to come from brown fat and activation of related cold stress systems.
How long should you wait after a session before you can eat hot food, throw on more clothes, workout etc? Can’t say. How long was the session? What intensity? How cold adapted are you going into the session? What are your goals? Too many variables to give a personalized answer. A generic response would be to wait until you’ve naturally warmed up and returned to ‘normal’ functioning before introducing external sources of heat.
Try not to sit or lie in heat-conserving positions during your sessions. Try not to cross your legs, don’t sit with arms tucked against your body, unless you’re wearing the Gut Buster – then placing your arms against the CFB can allow the outsides of the packs to cool the brachial arteries along the insides of your biceps. It may seem trivial, but it can make a huge difference in your intensity level. Merely by changing posture Eric was able to intentionally and on demand raise and lower the intensity levels in the UCSD indirect calorimetry experiment.
Eric’s personal setup:
“I personally wear both devices against bare skin, but that is not advised or recommended – I guarantee that even wearing against a too-thin shirt will allow most to get cryboburn if they’re not yet cold-adapted. I wear a warm hat over my ears, fingerless gloves (to allow use of the computer, etc) and double layers of socks, or thick work socks. (If it’s winter and I’m doing a “Shiver Walk” outside I also wear several layers of shorts)
“I also have an ice machine on my freezer and 3 huge glasses (glass or metal, not plastic – plastic may contain BPA’s) that I fill w/ water and ice, and rotate them in the freezer. When a glass just starts to freeze over the top, I take it out and start gulping down the water. I always take at least 3-4 big gulps at a time, and try and quickly get the cold water down in, not letting it warm up on the way down.
“I have a dedicated cold thermo room. In the summer, it has several A/C units and in the winter, the heat is kept low or even off. If I’m running both the TV and computer and they’re throwing off too much heat, I’ve even put in a window-fan to blow in the freezing cold air (in winter). I do all of my sessions in this room while I watch TV or am on the computer. Along with my standing desk, I can burn literally 6-700 calories in a single several-hour session.
“My sessions are rarely less than 3-4 hours total. I typically wear one or both devices simultaneously, usually around 1.5 to 2 hours. I then lounge in the same, cold room for another couple hours, totaling 3-4 hours. When I wear the devices I do interval shivering (or “shiver surfing”) where I go in and out of shivering. That is the majority of the time wearing the vests. When I take off the vests and lounge in the cold room, I’ll still sometimes slam some more ice water to increase intensity, maybe briefly shoot back up into hardcore intensity.
“I do not advise beginners try to copy what I’m doing. You’ll probably get cryoburn, maybe even low-grade hypothermia, your immune system might get beat down, you’ll get sick and tired of the sessions in general, and you’ll eventually quit. Instead you should start out slow and gradually build up your own tolerance and cold adaptation and do your sessions as needed to hit your particular goals on your own timetable.”
What strategies you use depend on what your goals are…
– Are you looking for an emergency huge, ‘crash’ weight loss?
– A more sustainable and long-term fat-burn?
– Merely boosting your metabolism?
– Help control blood sugar levels?
– An aid to help maintain a target physique while you alter your exercise or dietary habits?
– Are you using the Cool Fat Burner more for rest, relaxation, or a sleeping aid?
– Or are you using it for exercise recovery or injury management?
– Or perhaps it’s part of a holistic approach to reestablish a more truthful, “primal pathway” to health?
You will obviously use different strategies for different goals. But in the end, the best strategy is whatever is sustainable.
On weight loss… the generic approach
1 pound of fat is estimated to be around 3500 calories. A slow, sustainable, and realistic approach to weight loss would be to lose 1 pound of fat per week. That’s an average of 500 calories a day. (Some days may be more, others less; what matters is the average over time.)
500 calories X 7 days = 3500 calories. That’s 1lb of fat.
So between diet, exercise, and cold thermogenesis with the Cool Fat Burner, you should be able to easily reduce an average of 500 calories each day.
If you’re looking for a faster, increased weight-loss, then obviously increase any or all of those factors; diet, exercise, and thermal loading. Now that you have three separate ways to remove calories, you could easily subtract 1000 or more calories a day! But how sustainable is that? Be honest with yourself. Your lifetime is the time frame. This isn’t something you should intend to quit after a month or two. So visualize, plan, and act accordingly. Also realize, it’s easy to lose muscle instead of fat if the caloric deficit is too high, especially if you don’t do resistance training and don’t eat enough protein.
Unless it is a true medical emergency, it is recommended you take the sure, steady, and sustainable path to weight loss. That is, 1lb of fat per week. (That’s an average – probably some weeks will be more, others less, especially in the beginning when dietary changes result in losing water weight, before you get used to working out, or before you become “cold adapted” and have a constantly boosted metabolism.) Also realize that hormonal changes such as insulin sensitivity can affect the rate of fat loss over time.
Crash weight-loss is feasible so long as you realize it’s short-term and you have a more realistic and sustainable plan to follow. Extreme dieting and high intensity thermal loading can shed pounds of fat fast. Exercise could also, but if you’re new to exercise or overweight, intense exercise before you’re ready will lead to soreness, probably burnout, and possibly injury.
Tape Measure vs the Scale
Cold Adaptation, BAT activation & Resting Metabolism
Cold adaptation is both a physiological and psychological process. You can go as fast or slow as you like. There are different levels to cold adaptation, somewhat corresponding to the different levels of intensity. The highest levels may increase resting metabolic rate.
To build up and maintain cold adaptation will require regular cold thermogenesis sessions at least in the beginning. Certain physiological effects / benefits of cold thermogenesis may be somewhat permanent, or at the very least, take very little maintenance to upkeep.
Experiments have shown that brown fat acclimation to cold thermogenesis can start to happen within a week or so. This means that at moderate, non-shivering intensity, your BAT will start to increase within a week, and probably maximize within a month. (Assuming daily CFB use – also staring in winter vs summer can obviously have a huge impact on how fast you adapt) As you build up more BAT, you will probably burn off more glucose during your sessions and get a slightly enhanced calorie burn effect.
When becoming adapted to moderate levels of intensity, you will not be bothered by similar temperatures in real life. You can walk around in cool weather with minimal clothing while others have to wear coats.
Higher level intensity will bring a deeper cold adaptation.
Being able to wear both devices simultaneously against bare skin, outside in sub-freezing temps and not even get goosebumps… Being able to eat massive amounts of food and stay ripped, all while maintaining stellar health markers… boosted immune system, boosted resting metabolism, boosted longevity attributes… these are the possible benefits of high cold adaptation.
Cold Adaptation and the Immune System
It’s been shown in many studies that being cold adapted boosts the immune system. (One interesting study on women training to swim the English channel, their immune systems ramped up just thinking about the days’ swim!) This is a hermetic effect, where the body increases and adapts to a stressor over time. However some CFB users report back getting sick when they first use the CFB. This means they’re doing too much, too fast. One must go at the appropriate speed, intensity, duration, and frequency. Take it slow at first. If you’re getting sick, ease back on the intensity first, session duration second. If you’re still getting sick, check your lifestyle; diet and sleep. Are you getting all your nutrients; if not, consider a multi-vitamin. And check your sleep hygiene. Note that time of year when starting your CFB use may also factor in. (Starting out in summer vs winter, where you may have a lot more peripheral cold exposure due to weather.)
In many human endeavors – like diet and exercise – it helps to cycle things. To frequently change the methods, action, intensity, or content. This helps to mix it up, prevent boredom, and avoid plateaus. In the same manner, you can cycle your use of the Cool Fat Burner. Perhaps use it for 2 months. Then take a few weeks or even months off. Perhaps even temporarily substitute with cold showers, shiver walks, or ice baths. Find what works best for you. (Just keep in mind the lack of calorie burn when you’re off cycle, then adjust your diet and exercise to compensate.)
Ideally one will integrate some sort of thermal loading into almost every day; one will never cycle completely off cold thermogenesis, for fear of losing the “cold adapted” state, and all the health benefits it affords.
Some “primal health” practitioners use their CFBs primarily during the winter to cold adapt with the seasons.
Socks, Gloves, & Hats — fingers, toes, ears, and nose
This is a holdover from living out in the wilderness. Everyone has experienced being too warm in bed, then sticking their feet out from under the blanket…and cooling off. During our CFB sessions we do the same thing, in reverse. We chill our torso, heat the extremities. Similar principle: animals in tropical climates often lower body temperature by standing in water.
The “ancient pathway” and Primal Health
Our ancestors didn’t eat genetically modified grains and refined sugars. There were no “donut trees.” They didn’t sit in one position all day, and weren’t under constant low-level abstract stress. They weren’t exposed to unnatural light sources all hours of the night. And they didn’t have indoor heating. Cold thermogenesis is being used in the paleo community as part of reestablishing a state of original, primal health. This goes far beyond mere weight-loss, effecting the large-scale activity of whole-body energetics and hormonal balance, working all the way down to our individual cellular mitochondria and even DNA gene expression. This involves incorporating the CFB as an element of a “primal health” sensibility.
Diet, a generic approach
There are certain dietary principles that can influence cold thermogenesis (CT).
For example, it has been shown that fasted CT sessions seem to allow for greater BAT activation than fed sessions. It’s also been shown that high blood glucose levels can stifle adiponectin levels during CT sessions. More evidence should be done before concrete conclusions are drawn…
Consider doing your sessions on an empty stomach, perhaps even while fasted. Or the longest in-between meals. If you can’t do sessions on an empty stomach, go for a no, low, or slow-carb meal as the nearest last meal before your session. Cold thermogenesis is popular in both the Paleo and Slow-Carb communities. Both diets eliminate simple, processed carbs and sugars, and include high levels of protein and cruciferous veggies. Your blood glucose is rarely spiked up on those diets, and they go well with thermal loading.
For specific dietary principles, see the “Quick Start Checklist” at the end of this chapter. For an advanced approach, see “Advanced Concepts behind the Body Recomp plan” chapter. The “Tricks & Hacks” chapter also has some food shortcuts.
Glucose Clearing, Insulin Sensitivity, and Diabetes
Those with diabetes should be careful when doing cold thermogenesis. The CFB can drastically and quickly burn up blood glucose and cause one’s BGL (blood glucose levels) to drop really quickly. Cold exposure can cause “non-insulin mediated glucose uptake,” which is a fancy way of saying that it forces your body to burn glucose even in the absence of insulin (insulin is otherwise normally released after you eat food; the insulin pulls the food molecules out of the bloodstream and into tissues to be used). Note that the glucose uptake caused from the CFB is system-wide. This differs from exercise for example, where only the exercised muscles will show increased glucose uptake. With CFB use, brown fat and most of the muscles throughout the entire body will pull in and use glucose and other nutrients. (The CFB is currently undergoing testing at Mount Sinai, in relation to cold exposure and diabetes.)
So how to use the Cool Fat Burner to reduce the damage from junk food, empty carbs, and cheat meals? Since cold thermogenesis will burn off glucose and push it into your brown fat and muscles, the key is to time it for the best results. It would be advisable to wait at least 1-2 hour after your carb meal before doing your cold therapy session, but not much longer than 3 hours, as you may miss the window of opportunity. (More studies are required to nail this one down to an ideal time.) When one puts all this together — exercise, PWO carb refeeds, followed by CFB use, one can get incredible pumps in the muscles, in part due to re-filling the muscles up with glucose/glycogen.
Burning off muscle glycogen in general will force your body to burn fat instead of glucose for fuel (assuming no carbs in the interim), and doing it an hour or so before exercise may force your muscles to adapt to low-glycogen training, and will certainly speed up ketosis for those on a ketogenic diet. Burning off glucose at night may cause a larger growth hormone release during sleep, increasing repair and restoration. See “Applied Strategies” below for detailed applications.
Glycogen depletion & Fat Adaptation
Glycogen depletion can give a similar effect as ‘wooshing fat’ and spot-reduction apoptosis (both described below)
Glycogen is the starchy fuel in muscles used for high intensity movement and work. It is also stored in the liver and also released during higher intensity physically demanding work. Glycogen is a form of glucose. Glucose is derived from the carbohydrates you eat. Thus reducing carbs will eventually deplete glycogen. Certain types of exercise can also deplete glycogen. And higher intensity cold thermogenesis (pre-shivering through shivering level) can also deplete glycogen. Doing all three – diet, exercise, and high intensity CFB use – can allow one to largely deplete their glycogen stores within a day or so (it can otherwise take people many days to do this).
When your glycogen is depleted you typically go into ketosis, which means you’re burning fat (in the form of ketones) as your primary fuel source, instead of glucose. This is what happens during low-carb ketogenic diets. Thus cold thermogenesis, especially at higher intensities, can speed up acquiring the ketogenic state, which can be helpful for those on ketogenic diets, especially cyclic-ketogenic diets (keto diets that have carb refeeds). Even at lower intensity CFB sessions BAT activation can hasten ketosis if your sessions are long enough.
So when one depletes glycogen – be it from diet, exercise, or cold thermogenesis – it can give a fast, ‘leaned out’ feel and appearance. Keep in mind though, that most of this initial weight drop is largely water loss.
Also see the chapter “Principles You Should Know.” When one is glycogen depleted, one may burn fat as their primary fuel source, but that does not mean you’ll necessarily lose weight. Whether you burn fat, glucose, or glycogen, all that ultimately matters in regards to fat loss is that you’re in a net energy deficit over time.
“Wooshing” fat & overnight weight loss
Body Recomposition writer Lyle McDonald talks of “wooshing fat” in regards to fat burning and weight loss. This can especially happen with competitive fitness models and others who engage in serious and significant weight loss, taking them below their “Set Point” and getting into extremely low levels of fat, where the body tries to hold onto as much fat as it can.
Wooshing fat is the phenomenon where it seems like fat loss has stalled… and then seems to happen all at once. Here is probably what happens: when one burns fat, they are burning “free fatty acids” that are emptied from their fat cells. So the fat cell remains, but is “empty.” This is what weight loss really is; draining or emptying your fat cells. In the case of wooshing fat, one’s empty fat cells may temporarily fill with water after emptying their FFA. So even though you’ve technically ‘burned’ that fat away, it appears to still be there, as the fat cells are temporarily filled with water.
Then when the cells finally release the water, it seems like you lose a bunch of weight all at once.
This can be especially pronounced in fitness competitor types who not only lose a lot of fat taking them below Set Point, but who also may have great fluctuations in sodium and other electrolytes due to their regimented and intense methods.
How is this related to the Cool Fat Burner? Personal experience and customer feedback implies that during certain high intensity sessions, especially ones that may be near the apoptosis level of intensity on the stomach area, that this phenomenon may also occur, that water may be forced out of already-burnt-fat cells, and that one can basically induce a “wooshing” of fat.
The Cool Fat Burner directly applies ice-level coldness to the upper body, as well as whole-body hormonal changes. To get the benefits of post-workout recovery, use the Cool Fat Burner several hours after exercise. Moderate to Hardcore intensity for around an hour or more would probably be ideal.
If you feel your chest, lats, shoulders, and arms pumped up in the few minutes after removing the CFB… you know you’ve had a good recovery session. The pumped feeling may correlate to an influx of blood and may attenuate muscle soreness. Or it may be due to the enhanced glucose uptake, forcing more nutrients into your muscles. The hormone irisin has been shown to reduce myostatin, which can allow for increased muscle growth.
We do not recommend using the CFB immediately after exercise. Exercise induced inflammation is actually good, and is necessary for the improved adaptations (strength, size) to take place. Using the CFB too close to exercise may blunt that positive inflammation. (This is also why one should not use mega-doses of anti-oxidants, or NSAIDs around exercise, as they have also been shown to reduce the positive exercise induced inflammation, and thus, reduce improved adaptations.)
Do you see the potential benefits? Imagine feeling a little stronger, a little sooner, after every single workout. Imagine hitting the next workout a little better, with a little more momentum, and a little more umph. Now imagine that adding up over weeks and months! Imagine what results that will yield to your training over time.
The typical Rx for sprains and injuries is 20/20. Twenty minutes on, twenty minutes off. That is, twenty minutes icing an injury, then twenty minutes off. Repeat. Add compression if possible. RICE. (rest, ice, compression, elevation)
The Cool Fat Burner has that covered automatically.
Many users have reported how soothing and therapeutic CFB sessions are to old, chronic injuries. Those with sore necks and shoulders love wearing the CFB. You really don’t need to cycle 20/20. Just wear it for a while and see how it goes.
Rest, relaxation, & Sleep Enhancement
After the Session…
It’s been shown that wearing the Cool Fat Burner can not only activate brown fat, but can keep BAT active for hours after the session if one remains in a 70’F room. If one were to lounge in a chilled room, even in the mid-60’s, it would probably enable CT to continue even longer.
Probably the best approach would be to allow oneself to naturally warm up via cold thermogenesis, and not by introducing external heat (food, clothes, shower, etc).
The “After Drop”
Many people experience this phenomenon. When they remove their vests and start to wind down their session, they actually feel colder for a while. This is called the ‘After Drop’ by the “Iceman” Wim Hof,” and anyone who has done cold thermogenesis has probably experienced this. Whatever level your session was at, you’ll tend to temporarily boost up into the next level for a few minutes after removing the vest. This is a common phenomenon, but doesn’t have a whole lot of practical significance. It’s mentioned here as a “FYI” factoid.
Post Session Muscle Pump
Sometimes CFB users will report back feeling their muscles being pumped up after a session. This is due to increased glucose uptake into the muscles. This experience can be especially pronounced when used after a post-workout carb refeed meal. (see “Applied Strategies” below) This is how the Cool Fat Burner may help with insulin sensitivity, and why it is often recommended by doctors to patients with high blood sugar. This phenomenon may also help promote muscle recovery after a workout.
Post Session Heat generation
Once one becomes cold adapted, they’ll often feel massive swells of heat generation for hours after a session. This is normal, and implies continued thermogesis. This may not occur after every session, and your perception of it may change based on the environment temp you’re in after the session as well.
Melatonin is probably the only supplement more or less guaranteed to consistently activate and enhance brown fat activity. Melatonin is often taken as a sleep aid around 20 minutes before bedtime to enhance and boost the natural metatonin levels from one’s own pineal gland.
Melatonin is safe, doesn’t cause tolerance (your body doesn’t build up resistance to its effects), and is thought to be neuroprotective, help prevent cardiovascular disease, and fight certain types of cancer.
If you’re cold adapted and take some melatonin, you may feel your BAT fire up almost as though you’ve just finished a CRB session. This is normal; part of melatonin’s health benefits probably rise from its ability to activate brown fat. (One study showed women who were otherwise prone to developing diabetes but did not had higher levels of melatonin in their blood stream. This may imply they have more active brown fat, which means better blood glucose control).
A common dose is 3mg around 20 minutes before you plan on going to sleep. Some people take 6 and even 10 mg per dose.
Mixing intensities – interval shivering — for max calorie burn and cold adaptation
High intensity cold thermogenesis (shivering) can boost metabolism from 300-500%. But that may be too intense an experience for some. Moderate intensity gives around a 10-20% boost. Easy to do, but not a huge calorie burn. The answer then is to mix the intensities.
“Interval shivering,” (or “shiver surfing”) is the practice of intentionally veering temporarily up into high intensity and shivering for a few moments… then relaxing back down into moderate intensity for a time. In the same way that one does not constantly sprint during a run, but may mix sprinting with walking and jogging, one can mix intensities of a CFB session. Repeat over and over, using one’s intuition and biofeedback to spend the appropriate time in each intensity level.
Slight shiver for 10 second > rest at Moderate for 1 minute > repeat
Remember the original indirect calorimetry experiment where CFB inventor Eric G. consciously goes between shivering and relaxation while showing a 300% metabolic boost. You can see in the video he only occasionally shivers… and this directly corresponds to the calorie burning chart (the increase and decrease of the line).
So even though one is only briefly veering into shivering and certainly not spending much time there, the overall calorie burn rate and metabolic boost still stays up at that high level for the overall average amount. It’s essentially doing HIIT (“high intensity interval training”) for cold thermogenesis, instead of exercise.
Using PWO re-feed
If one has a solid workout, their body needs food to refuel and rebuild. This is especially true of protein, depending on how long before the workout since they’ve last had protein. So eating after a workout is extremely important (Assuming you didn’t eat shortly before, but why do that? Who wants to workout on a full stomach? If you’re able to, then you may not be working out hard enough.)
Also a good re-feed meal can have a huge positive impact on hormones that reduce hunger and boost metabolism.
One way to get the most out of post workout meals is to do a Cool Fat Burner session a few hours after that meal, to help all your muscles (and brown fat) to uptake those nutrients, and direct them away from fat. This is called “nutrient partitioning.”
The intensity of the CFB session probably depends on whether or not you “over did it.” If you feel good, muscles feel full, and energy is more or less stable, then your re-feed meal was done right. This calls for a Mild to Moderate session, just enough to slightly increase overall glucose uptake into all of the muscles. If you ate too many carbs during your refeed and fear carb spillover, you should probably do a longer Moderate session, or perhaps do some High intensity work.
Keep in mind that if your muscles have already worked (from the workout) you may want to be cautious of high intensity sessions. Your muscles need time to rest.
Heavy exercise > post-workout meal (carbs) > 1-2 hrs later, Moderate CFB session
This generic model was used in the “How I Eat Junk Food” video, and a more detailed version is used in the “Body Recomp” plan. (see “Advanced Concepts” chapter for more details)
Fasted (Morning) sessions for Stubborn Fat loss
“Stubborn fat” is literally different than our other subcutaneous fat. It has different receptors on the fat cells themselves and are less likely to release their “free fatty acids” into the blood stream to be burned. Stubborn fat is that fat that is hard to get rid of, the last to leave, and the first to be re-gained. Stubborn fat is there as a survival mechanism, to be used in our evolutionary past, during hard times of little food.
The fat on the lower stomach and love handles for men and hips and thighs for women, tends to be stubborn fat. This type of fat also has less blood flow, also making it harder to access and burn off via the blood stream. Note those places of stubborn fat tend to be cooler to the touch (from the lesser blood flow)
Please note that stubborn fat probably will not burn off until you’ve already gotten down to that level of leanness. In other words, you won’t burn off your stubborn fat until you’ve already burned off most of your regular fat.
NOTE: this is one area where men typically have it worse than women – the order that fat leaves the body. Both men and women will lose fat from all over, including the upper body, before the losing the more stubborn fat in the stomach and hips. But for men, this can be visually a less optimal situation. Most men typically want some type of muscle mass on the chest, shoulders, and arms. When men lose weight, they first lose fat over their chest, shoulders, and arms. Yet the fat from their stomachs still hasn’t moved. This can by psychologically trying during the early stages of fat loss for men. They see their upper bodies getting small, yet their waistline isn’t moving. Many men quit at this stage, before ever getting down to burning off the stomach fat.
One of the most popular methods of burning off stubborn fat is to do fasted exercise, typically metabolic type exercise like cardio or interval training or something that gets the heartrate up. Here we’ll do the same thing, but replace exercise with the Cool Fat Burner and Gut Buster.
Sleep & wake > fasted CFB session > post session meal (protein)
So you’ll be fasted. For most, the easiest time is morning, before breakfast. Do a CFB session, at least at Moderate but ideally at High intensity. Or do interval shivering as described above. If you’re already somewhat lean, this is probably one of the best ways to use cold thermogenesis to access and burn that stubborn fat.
This type of strategy is used on the Metabolic variant of the “Body Recomp” plan (see related chapter).
Make sure to get a high protein meal after your CFB session. Going too long without protein, especially if you’re burning calories, can allow for muscle loss. So hit the protein after your session.
Pre-workout for glycogen depletion
Note: glycogen is the starchy fuel stored in muscles (and the liver) derived from carbohydrates and sugar and used for explosive movement and exercise. Eating carbs helps to replenish glycogen, cutting out carbs will delete glycogen. High intensity exercise, where your muscles are burning and hurting during the activity, is also burning up and depleting glycogen in those muscles being worked. And cold thermogenesis can also deplete glycogen system-wide.
When you are depleted of glycogen, your body more readily burns fat. It also allows for a large carb re-feed, as those carbs will be used to restore those depleted glycogen stores. This gives one a “free pass” on eating carbs, since they can’t be stored as fat during that time period.
Interesting things happen if you exercise while already having depleted muscle glycogen. The most evident is that you’ll burn mostly fat instead of glucose/glycogen to fuel your workout. However if you’re not used to it, your session will probably suffer. After all, glycogen is the primary fuel for most athletic activities. Working out with low glycogen can be grueling, depending on the type of workout. (see the “Strength / Endurance Spectrum”)
But if you do cardio and endurance work while you are glycogen depleted, it can induce some very beneficial adaptations. Probably the most profound change is upregulating “mitochondrial biogenesis.” This can have an effect on your muscularity, athletic performance, but also on disease prevention and longevity. (see “Longevity”)
The way to apply this strategy:
- The day before: eat few to no carbs for the day. Eat around 1 gm protein /lb bodyweight. The rest of your calories should come only from fat.
- Do a high intensity CFB session, spending a significant time in the shiver state
- Optional – do some (either high intensity or high rep resistance) glycogen depleting workout (do high reps per set and total number of sets, make the muscles burn, moderate heartrate throughout, etc etc)
- The day of: continue to eat no carb
- CFB: do either a long Moderate intensity session, or a briefer High intensity session, several hours before the workout
- Do cardio or some similar moderate intensity exercise. (not high intensity) Should probably go for a good 45-60 minutes.
So the day before, you’ve depleted much of your glycogen (diet + CFB + HIIT or high-rep, lighter-weight lifting).
The day of the workout, you again deplete in the morning (diet + CFB), then workout at the proper intensity (cardio range) while already having depleted glycogen. You’ll be burning almost entirely fat fuel for the workout, and you’ll begin to induce mitochondrial biogenesis within your muscles. This may also have longevity promoting effects.
Note: this sort of routine is used heavily in the “Metabolic” variant of the “Body Recomp” plan. It brings fast results, but can also cause quick burnout. Not recommended for daily use. Probably shouldn’t be done more than twice a week for beginners.
Resetting One’s Circadian Rhythms
Your circadian rhythm is the biological clock by which you wake, feel various levels of alertness as well as hunger, and eventually feel sleepy at night.
However we now know that circadian rhythms are tied into insulin sensitivity, brown fat activation, and may be tied to various diseases including certain types of cancer. Disordered sleep patterns (for example, in nightshift workers) that alter and interfere with one’s circadian rhythm are tied to a variety of diseases, including obesity and cancer. An experiment in mice showed that exposing the mice to blue light at night – which in nature they would only experience earlier in the day – turned off their natural brown fat activity, lowered their metabolism, and made them spontaneously gain fat.
Things that effect your circadian rhythm:
- light exposure
- meal timing (especially the first meal after waking)
- cold exposure / cold thermogenesis
- melatonin supplementation
There are two optimal ways to use the CFB to fix sleep patterns at night. The first was mentioned above – do a session an hour or two before bed, and make sure the bedroom is no more than 68 ‘F (ideally 66) for the night.
The second option may be counter intuitive, but it involves doing a high intensity session in the morning, and may be especially effective getting “night owls” to bed earlier. It turns out that eating, exercise, cold exposure, and/or bright blue light exposure in the morning can help reset or “pull back” one’s circadian rhythm, so that they’re appropriately tired at night and ready for bed. Think of it as “waking you up” early. The session should probably be at least moderate intensity.
CoolSculpting, Fat-Freezing, Spot Reduction, & Cold-Induced Apoptosis
NOTE: the Cool Gut Buster is NOT recommended for direct use against the skin, or for apoptosis. You may get cryoburn or discoloration on your stomach or lower back especially using Hybrid packs or if you wear against bare skin or with too little (or too thin) clothing! You can induce cryolipolysis / coolsculpting while wearing over a T-shirt. Do not wear against bare skin!
Cryolipolysis, Coolsculpting, and Fat-Freezing; apoptosis is intentional, programmed cell-death. In this case fat cell death, the spot reduction of stomach fat.
Diet and exercise usually only “drains” or empties fat cells. You keep the same number of fat cells as you lose weight, they merely decrease in size. Cold-induced apoptosis can actually kill the fat cells directly underneath the skin wherever the Hybrid packs are placed. Once reabsorbed, those fat cells are gone forever. (However if you overeat for a period of time you can create new fat cells.)
Cold-induced fat cell apoptosis is not about weight loss; it’s about cosmetic spot-reduction of fat on the stomach, love handles, and back, underneath the Cool Gut Buster (assuming the use of Hybrid packs). However after any given session, it will take weeks (or even months) for all those dead fat cells to fully reabsorb. Apoptosis should be viewed as a nice “bonus benefit,” but not as an actual goal itself and will probably make little visual difference until you’re around 15% BF (males) or 20% BF (females).
Note: for apoptosis to work, you DO NOT have to wear the CGB directly on your skin. The original Zeltic coolsculpting trials found that keeping the skin in the mid to high 30’s caused spot reduction of the fat underneath. Later studies have shown that temps in the low to mid 40’s can also have a similar effect. Thermocouple testing has shown the Gut Buster can maintain skin temps in the low 40’s for well over an hour, even through a T-shirt. That is cold enough for cryolipolysis to occur. Make sure there is no wetness or moisture underneath your Cool Gut Buster; no wet T-shirt. Moisture may freeze and cause cryoburn.
|The skin will turn pink or cherry red (for lighter complexioned users; darker complexion users should adjust accordingly). If it turns white, or you have any pain or complications, stop immediately and consult emergency medical help. [Consider reviewing Dr Jack Kruse’s guidelines for cold thermogenesis]
Keep in mind that after an apoptosis session, your skin may be tender or even numb for a day or so. In some cases, the numbness can last weeks. This also occurred in the formal Zeltic cryolipolysis studies, and does not indicate nerve damage and is normal. If you find it worrisome, just wear more clothes under the Gut Buster, use Soft packs instead of Hybrid or if need be, take a break for a few weeks.
>>> Note picture: post-CGB session, the red areas indicate where fat cell apoptosis may occur
If using for only spot-reduction some users have found benefit from only using every other day, 2-3 days per week. Sessions are usually around 1 hour in duration.
Re: sensations — “stinging” is a very subjective term. Most warnings say to stop if you feel “stinging” of the skin… yet this is a common sensation one may feel until the skin turns numb (~ 10 minutes). This might be the prerequisite before numbness, redness, and apoptosis occurs. Also note, stinging and burning are not the same! Burning = cryoburn or worse. Remove immediate if you feel burning.
Post-session massage: after the session you might massage the areas by ‘kneading’ the fat for 1 minute, then swirling using the fingertips for 1 minute. Note: in the linked study that had subjects massage their stomachs after the session, the subjects lost slightly more fat than those who did not massage afterward, and they lost it faster. Massaging the area speeds up and potentially increases the re-absorption of the fat. Also note that massaging the area may decrease post-session soreness that some people experience.
Possible risks and negative side effects of Gut Buster coolsculpting use:
- Cryoburn [solution: monitor sensations, beware of feeling “burning” of the skin, shift device frequently]
- Transitory numbness / tingling [solution: does not imply nerve damage, goes away within a few weeks at most]
- Bruising; blood rushing to skin surface after session (more common in darker complexion users) [solution: consider wearing more clothes underneath and not using for coolsculpting but for general cold thermogenesis and calorie burning]
- Frostbite (especially if moisture on skin can freeze) [solution: don’t ignore sensations of burning, wear clothes underneath the vests, shift them from time to time]
- Post-session “ache” of fat [solution: massage the area after a Gut Buster session for 2 minutes; may also be reduced by actually wearing the Gut Buster longer, until it thaws (~ 2hrs, give or take) – removing the Gut Buster too soon can actually cause the ache]
Remember, it can take up to three months for the spot-reduced fat to be absorbed and removed. This does not happen in weeks. And if you’re consistently using the Gut Buster, you’ll be constantly re-absorbing the crystallized fat cells, removing them from your stomach area.
Here’s the spectrum of high to low effect of coolsculpting vs cryoburn risk:
- Hybrid packs against skin – high chance for apoptosis, high chance for cryoburn
- Hybrid packs against clothes – high chance for apoptosis, moderate to low chance for cryoburn
- Soft packs against skin – moderate to high chance apoptosis, moderate to low chance cryoburn
- Soft packs against shirt – low chance apoptosis, low chance cryoburn
Eating fish for fat-freezing? It’s been theorized that dietary fat plays a factor in how your skin and fat cells respond to direct cold exposure. It turns out that the cell membranes incorporate dietary fatty acids, so which fatty acids you consume might determine what type of fats compose your cell membranes. It’s hypothesized that omega-3 fatty acids allow the skin cells to more readily resist extreme cold exposure. So one can increase fatty fish in the diet, as well as supplement with omega-3 to potentially increase the cold adaptation of their skin, which may reduce the risk for cryoburn, achy fat, and the transitory numbness that can happen with direct contact to extreme cold.
Using the CFB as a meditation aid
Cold thermogenesis can help put one into a meditative state of awareness. Like the entry in the “Tricks & Hacks” chapter, the best way of getting “into the zone” isn’t by trying to get in the zone, but by fully immersing oneself into the task at hand. That means letting go and throwing yourself into your sessions, and being with it moment by moment… or by dissociating from the sensations and totally letting go and ignoring them, which will also put you in the moment. (Obviously one must still consider safety concerns; if “letting go” and “going beyond” the sensations means you allow yourself to get too cold or allow yourself to get cryoburn because you’re beyond the sensations, that is obviously not an intelligent or functional approach.)
The massive calorie burn of cold thermogenesis sessions can sometimes cause a temporary increase in one’s hunger. This typically only happens after Moderate and above sessions, and then, only for an hour or so afterwards. So for those who experience increased hunger, keep in mind this usually normalizes to regular appetite levels after a week or so. If you are going to eat during the window of increased hunger, simply eat with a lot of ‘filler’ in your meals (lots of protein, as well as fiber, roughage, resistant starches, etc) so that you can fill up w/o adding extra calories. See the “Quick Start” chapter for more details, and the “Fiber Shake” in the “Tricks & Hacks” chapter.
Higher body fat inversely correlates to brown fat and adiponectin levels. The more fat you carry, the lower your BAT and adiponectin tend to be. The good news is you can increase both BAT and adiponectin. A healthier diet, less calories, exercise, and cold stress will not only help you lose weight, they can increase BAT and adiponectin, thus making it easier to further lose weight. This is great news! Losing weight is easy – keeping it off can be more difficult. Cold thermogenesis can be a big help in keeping it off.
Keep in mind your calorie intake.
It typically takes ‘effort’ to become morbidly obese, in that you must eat many more extra calories to gain extra fat. But once you carry extra fat, it takes very little calories to maintain that fat. Yet you can still eat the foods you love if you do it strategically. But eating thousands of extra calories a day isn’t about liking the taste of food. That’s self-medicating with food. That is an emotional dynamic. Chances are you’re not actually even hungry most of the times when you eat like that.
Start making change. Check out our “Quick Start” at the end of this chapter to make sure you’re hitting all the basics.
Cold showers have gained in popularity in recent years and are a means of cold stress that everyone has access to. However cold showers probably won’t induce cold thermogenesis to a significant degree… so should be viewed as an optional supplement to your CFB sessions for those that are so inclined. CFB creator Eric G. only rarely takes cold showers. They’re just not needed, and they aren’t that efficient; too brief, can be shocking to the system, not enough calorie burn, too quick and easy to warm up after the shower, cold doesn’t penetrate to the core, etc. However one could use cold showers before using the CFB to jumpstart the session, or take the shower after, to finish off a session either immediately after, or even better, after several hours of lounging in the same, cool environment, post-CFB session.
| “The difference between the right word, and almost the right word, is the difference between lightning and the lightning bug.”
— Mark Twain
|“The difference between a cool shower, and a cold shower, is the difference between lightning and the lightning bug.”
— anyone who’s taken a cold shower
You don’t need a freezing cold shower to create a general thermal load. A barely warm shower, which is to say a cool shower, is probably analogous to Casual intensity with the Cool Fat Burner. It’s a mild calorie burn that will add up over time.
A truly cold shower if engaged long enough, can probably activate BAT and will definitely boost the metabolism for at least a short while. Granted, you’re not going to take a 30 minute cold shower, whereas you can use the CFB for hours at a time. Cold showers should probably be viewed as an effective supplement to longer thermal loading sessions with the CFB, or as maintenance during the off-cycle.
Try starting with warm to hot water for a period of time. This not only allows for a more comfortable transition to colder temperatures, it will increase vasodilatation of the blood vessels, increasing blood flow and heat venting. Then gradually turn the water to cool/cold. This will allow for more heat to be pulled from the body, creating a greater thermal load (since your body was already venting heat, due to the hot water).
If the cold gets too intense, you can often return to these two less sensitive postures: cooling the kidneys, or rinsing the face.
Both methods allow one to maintain the thermal load while momentarily decreasing intensity, before returning to the upper back and upper chest BAT zones.
Try this: Take 3 slow breaths, while rubbing each target area:
Expose your face to the cold shower… then step back.
Expose your right arm to the water, while rubbing it. Step back. Repeat on the left arm.
Repeat with right, then left leg, briefly stepping back after each, while taking 3 slow breaths.
Expose your stomach, chest, and the shoulders. Move to the back.
Finally expose the ribs and armpits.
Breathe out the sensations of cold away from your skin. Relax. Go into the “no-minded state” if it helps.
The cool/cold shower should last a minimum of 3 minutes. Some cold-adapted enthusiasts take 10 minute cold showers.
“Contrast showers” have been done in athletic communities for decades. A generic example: go a few moments of hot water, then turn it to cold for 30-45 seconds or so… then repeat, eventually adding up to a minimum 5 minute session.
Exercise can create new brown fat. (Technically ‘beige fat,’ which is regular white fat converted to function like brown fat.)
Exercise can also increase adiponectin levels, even in obese subjects (who otherwise have lowered adiponectin levels).
Exercise can also increase “non insulin related glucose uptake” and nutrient partitioning away from fat and into muscles. This means that when you eat (within 30-120 minutes after the workout) your body is more likely to use that food for fuel and building muscle, rather than store it as fat. That also means lower, more stable blood glucose levels. Remember earlier – chronically high blood glucose levels can stifle BAT activity and adiponectin levels (as well as lead to all manner of diseases). Exercise and more muscle helps prevent that.
So there are several ways in which exercise can enhance your cold thermogenesis sessions. And thanks to the workings of adiponectin, irisin, and the process of post-workout recovery, the Cool Fat Burner can in turn enhance your exercise.
Chapter 5: Applied Strategies gave specific approaches to integrating exercise with Cool Fat Burner usage.
All forms of exercise have benefit. Listed from lowest to highest intensity:
— “LISS,” or low-intensity steady-state cardio (walking, light aerobics).
— Higher intensity cardio (jogging, biking, rowing).
— Anaerobic power endurance (circuit, station, and high intensity interval training).
— Hypertrophy training (lifting weights for increased muscle size).
— Power and explosive training (max effort weight lifting, plyometrics, sprints, powerlifting).
All of these activities burn calories. Most induce positive hormonal changes. All will help in improving body composition. And all of these should be done from time to time. (see “The Body Recomp Plan” chapter on this Guides website for advanced training concepts.)
In regards to women and weight training…
Let’s cut to the chase: WOMEN ALSO NEED TO DO RESISTANCE TRAINING.
Here is an interesting pic:
Women may not actually need to “lift heavy,” but they do need to do some sort of resistance work. (This can be as easy as body-weight exercises done at home; see “Super Slow Reps” in the “Hacks & Tricks” chapter) It is imperative to have adequate muscle tissue. You cannot have optimal health without having adequate muscle tissue. And you cannot have adequate muscle tissue by only doing low intensity cardio work. You must do some degree of resistance exercise. This is a fact.
This does not mean one has to become a world-class bodybuilder or go into the gym throwing huge weights around. It just means one has to challenge the muscles enough to cause adequate strength and hypertrophy gains. This brings and entire host of health benefits. (See “Concepts You Should Know” chapter)
Common response: “But I don’t want to get too big!” Or “I don’t want to look like those women bodybuilders!“
Answer — You won’t. The only reason professional bodybuilder women look huge is because they’re on steroids, insulin, growth hormone, and other performance enhancing drugs. Think about this: even men can’t get as big as female professional bodybuilders (unless men also use performance enhancing drugs) and men have far, far higher natural levels of testosterone. If men who lift weights all the time don’t look like professional female bodybuilders, then obviously no woman will ever look like that either, no matter how much or how heavy they train.
Doing resistance work will not make you “big.” And there are benefits to resistance training that you simply cannot get from other forms of exercise.
Finally keep in mind that resistance work is in many ways easier than other forms of training. The total work time is usually far less than other training modalities. And it usually only taxes the muscles, whereas other modes of exercise also tax the cardiovascular system. Which is easier — feeling your muscles get pumped and moved to temporary burning and failure, the feeling of which goes away within moments after the set ends… vs your heart and lungs pounding and burning, gasping for air, muscles burning, and so on, that one gets with cardio?
If you’re not sure how to begin, simply start in your home. Do the “Super Slow Reps” (Hacks & Tricks chapter) to build a baseline of strength, learn proper technique to fundamental movements, and start to build your “mind muscle” connection.
For more specialized info, check out “Girls Gone Strong“
How Long Will This Take?
This is true:
You should plan on taking your time. Forever. Health and fitness isn’t something you’re going to do for a month or two, and then quit. This is something one should learn to enjoy for a lifetime.
So pace yourself. Go at a sustainable speed. And learn how to enjoy it. Otherwise… why bother? Enjoy your diet, enjoy your exercise, and enjoy cold thermogenesis. Enjoy improving and enhancing yourself.
“I can’t get cold enough”
There are 2 probable reasons why you can’t get cold enough:
- Too much mass
- You’re not really trying
People who have a lot of physical mass, be it fat or muscle, will often have trouble reaching higher intensities of cold thermogenesis. They simply can’t touch their core body temperature from external cold stimulus. If the reason is fat mass, then dieting, movement, and casual cold thermogenesis can help you gradually decrease the amount of body fat; as you do, you’ll be able to reach higher intensities of CT as you transform your body composition.
If you have too much muscle mass, there’s not much to do, since you obviously don’t want to lose muscle; you’ll have to use CT for its other benefits; post workout recovery, glucose uptake, injury management, rest, relaxation, and sleep enhancement. Besides, if you have that much muscle, then you probably already have a boosted resting metabolism.
As for “not really trying…” even Wim Hof can induce shivering. If you really want to induce shivering, you will.
In our recent randomized group experiment at UCSD, every single subject was able to induce and maintain shivering for an hour. That was using only Soft packs, drinking only 2 glasses of water, and sitting in a 70’F room.
If you wear the Cool Fat Burner and Cool Gut Buster with minimal clothing (not endorsed or recommended for use against bare skin; easy to get cryoburn, bruising, etc), reduce room temp, and guzzle down ice water, even take a pre-session cold shower… you will induce shivering.
About drinking ice water: Put 2-3 huge glasses of water in your freezer. Cycle them and take one out when it’s frosting over. Take 5-6 huge gulps of ice water at a time, gulping down the water to get the cold “down in” and not letting in warm up on the way down. The CFB and CGB cool you from the outside, the ice water cools the inside.
One can easily go through a gallon of super cold ice water in a single CFB session. Relax and experience the cold; if you’re clenching your muscles or doing other cheats to keep yourself from chilling, you’re obviously generating ‘artificial’ heat so as to negate CT from kicking in.
RELAXATION IS KEY. If you’re not relaxed, you’re not trying.
“HELP, I’M NOT LOSING WEIGHT!!!”
So it’s already been proven by established science that high level cold exposure causes a massive metabolic boost and calorie burn. And the Cool Fat Burner has been proven now numerous times — on Eric G., on another test subject at UCSD during the “Cooling Vest Comparison” study, where the CFB blew away copycat cooling vests, and now it’s been proven yet again in a randomized group experiment on many other subjects — that the Cool Fat Burner & Gut Buster can boost metabolism upwards of 300%.
That means you’re burning hundreds of calories after an hour or so.
So if someone finds they’re not losing weight, what is happening?
HERE’S WHAT HAPPENS:
Did you know that most people underestimate how much food they actually eat?
Did you know that even registered dieticians underestimate how much food they eat? (And another study. And another.)
Did you know that when people restrict calories or increase exercise, they often tend to reduce their daily activities or increase food intake to compensate and nullify weight loss?
And of course there is this YouTube video, which mirrors what so many claim:
VIDEO: WOMAN BLAMES SLOW METABOLISM FOR LACK OF WEIGHT LOSS
Yes, some people have metabolic and hormonal profiles that make it trickier to lose weight. That just means it will take a little more time. They still just have to do what everyone else has to do to lose weight…it may just take a little longer to reach the end line. (As a side-note, people who more easily pack on fat can almost always have an easier time adding muscle, so they also have advantages.)
The Cool Fat Burner has been proven in several university experiments to potentially burn hundreds of calories an hour. If everything else stays the same at an isocaloric, maintenance level – meaning you would otherwise neither gain nor lose weight – then you add the Cool Fat Burner to your daily routine, you will lose fat.
If you aren’t losing fat, here are the only possible reasons:
- You’re not really using the Cool Fat Burner the way you think you are
- You’re not going as intense as you should, or as long as you should, or as frequently as you should
- You are losing fat, but you’re also gaining muscle
- The Cool Fat Burner has been shown to potentially increase both adiponectin and irisin; these hormones may help build muscle, so while you’re burning fat, you’re gaining muscle. Ignore the scale, go by the tape measure, or you performance in the gym
- You’re compensating somewhere else to negate the calorie burn
- You’re eating more food, you’re moving around less, your workouts became less strenuous, etc.
That’s it. There are no other possible explanations. EVERY SINGLE TIME a person is not losing weight, it’s because there is no overall caloric deficit. There has not once been a single example or study that shows otherwise. (That’s not to say there might be more unusual factors at play; for example, hormonal imbalances that negatively effects one’s resting metabolism would make it harder to lose weight)
And remember, real fat-loss is a slow process.
Most people should look to burn at most around 1lb fat per week. Your body can only mobilize and burn so much fat in a given period of time. Try and burn more calories than that amount, and you’ll burn muscle along with fat. When most people “lose weight,” a lot of what they initially lose is water, and upwards of half of what they ultimately lose can be muscle instead of fat.
Best case scenario, they’ll end up “skinny fat.” Worse case, they’ll give up on everything, rebound back, and gain even more weight, since they lost muscle, have a lower metabolism, and what used to be isocaloric maintenance level of calories is now a surplus. Don’t do that. Slow and steady wins the race.
It All Comes Together
So cold thermogenesis can activate brown fat, increase adiponectin levels, increase irisin, reduce systemic inflammation, boost the immune system, help build muscle, burn massive amount of fat, rebalance hormones, help recover from workouts, and help with sleep, meaning more rejuvenation and a more energetic day.
Workouts also burn calories and fat, build muscle, and boost the metabolism. And also increase brown fat, adiponectin, and irisin. And increase overall alertness and energy.
Proper diet can enhance factors in cold stress and expedite the process, and fuel your workouts and increase your recovery, and of course can help optimize overall health.
All three work together and enhance one another. Use all three for optimum health.
These are all strategies to get you started. If you already have methods that work, then obviously keep doing them.
Exercise & Activity
- If you’re new to exercise or have taken time off, you can use the “Super Slow Reps” workout under ‘Exercise’ in the “Hacks & Tricks” chapter for a month or so until you’re ready to progress to something more demanding.
- Try to consciously increase NEAT – “non-exercise activity thermogenesis” – in your everyday life. NEAT is all activity that is not exercise. Stand instead of sit. Park farther away and walk to your destination. Take the stairs instead of the elevator. Make it a regular, common practice as part of your everyday routine, not something special or odd. Grow accustomed to it. And be consciously aware not to reduce other activity as you increase your NEAT.
- Those already experienced or currently used to exercise can do whatever works for them. They can also read the “Advanced Concepts” chapter and the “Body Recomp” plan and try incorporating those principles into their routines, or many of the exercise variations listed in the “Hacks & Tricks” chapter.
Cool Fat Burner & cold thermogenesis
- You should do something every single day. At least one of the three: diet, exercise, or cold thermogenesis. So at the very least, use your Cool Fat Burner on days you can’t workout or eat as you otherwise should.
- You can obviously go up to daily use, and with your doctor’s consent, go to hours-long-sessions, even up into high intensity and burn hundreds of calories an hour.
- Use the CFB / CGB after cheat meals.
- No longer drink your calories. No juices, no soda, nothing with sugar or any calories. No milk. Only water and coffee.
- Zero-calorie diet drinks are allowed if they’re not problematic or don’t cause compensatory eating or cravings. Unsweetened tea is also allowed.
- Try to get at least 30-40 gm of protein per meal. It’s nearly impossible to overeat protein and gain weight.
- 30 grams of protein is around the same volume as the palm of an adult hand, or a deck of cards. This is a quick and easy way to make sure you’re getting at least 30 grams per meal.
A note on vegetarian diets: you may need to eat more protein to build and maintain muscle compared to consuming animal sources of protein.
- Start by removing all breads, cereals, pastas, and rice from your diet. (konjac noodles are a zero calorie noodle substitute one can use)
- Eat legumes. Beans and lentils.
- You can include fibrous veggies like cauliflower, broccoli, onions, cabbage, peppers, and asparagus. You can also do salad, but try and use zero calorie dressings or make your own by mixing balsamic vinegar and mustard.
- Use fruit and berries as dessert. Can also use zero calorie toppings to go with those fruit. (0-cal Marshmallow dip & Caramel dip)
- You can also use many of the “PSMF snacks” as desert (“Hacks & Tricks” chapter)
- Introduce prebiotics such as Greek yogurt, sauerkraut, and kimchi.
- Focus on healthy fats from sources like eggs, avocados, fish, and nuts.
- Cook with olive oil.
Additional Diet tricks…
- Eating enough to physically feel full is important physiologically, as it stimulates the vagus nerve. Try to have a physically full stomach at least one meal a day. Use the Fiber Shake, lots of protein, legumes, and cruciferous veggies to physically fill up the stomach on a daily basis.
- Cheat meals: have 1 large or 2 smaller cheat meals per week. This can be just a ‘regular’ desert at the end of a meal fitting the parameters in this checklist. This should be a ‘real’ desert, and not one of the PSMF treats, or zero calorie jello, or some other low/no calorie snack. Cheat foods should be the real thing. Remember: one extreme cheat meal can wipe out a deficit built up over the week.
- Make sure you exercise or do a Cool Fat Burner session either an hour or so before or after your cheat meal. Or you can use the strategy described earlier in the guide – exercise before > have cheat meal > CFB session 1-2 hours after
- Enlightened, Halo Top, and Arctic Zero ice cream are low calorie choices for ice cream lovers, and can work as a small desert for a small (2 per week) cheat meal.
- Fruit bowls, Strawberry crepes, or Oatmeal (or Oatbran) with 50/50 Splenda/brown sugar is a great, “clean” cheat snack. (see ‘Hacks & Tricks’ chapter)
- Use sugar free gum to help deal with sweet cravings.
- Use the Fiber Shake before certain meals (especially cheat meals) to help fill you up and reduce insulin spikes. (see “Hacks & Tricks” chapter)
- Adding 1/2 cup of oats to a protein shake (blended) adds prebiotic elements, can lower LDL, and adds a creamy consistency to the shake
This Quickstart Checklist isn’t meant to be followed indefinitely. After a month or so, one may want to integrate other methods or transition altogether to new systems of diet or exercise. One may begin to integrate principles from the Body Recomp plan for the fastest results.