by Tony Gjokaj October 17, 2021 2 min read
Recently, I have been experimenting with cold showers when I am feeling down, or need an extra kick.
It has been very helpful.
For years, there hasn't been much research done on hydrotherapy... until more recently.
While hot and cold temperatures have been used for treatment, cold exposure has been shown to help with depression, providing a therapeutic effect.
In this post, we are going to explore cold exposure and its impacts on depression.
Let's dive in!
Research has shown that lowering temperature exposure to our brain actually has neuroprotective effects.
Our brains typically produce inflammatory cytokines that cause inflammation.
Too many of these cytokines can contribute to the development of depression.
And cold exposure can lead to the reduction of inflammation.
So essentially, exposing our skin to cold water can have a positive impact on our mental health.
Cold water exposure can provide a hormetic response, where small bouts of "pain" can bring about positive adaptations.
While swimming in cold water may suck at first, some of us may find that with prolonged period of time, it may provide us some pleasure.
In a research cold exposure study, researchers showed that blood dopamine concentrations increased 250% by submerging yourself in 57 degrees fahrenheit water for about an hour. In addition, norepinephrine concentrations increased by 530%.
Other studies have also shown elevations in dopamine, norepinephrine, and even serotonin concentrations. These regulate pleasure, mood, motivation, appetite, sleep, and alertness.
Essentially, cold exposure can elicit positive mental health responses.
While cold exposure isn't an immediate fix to depression, it can be a great tool to use in your arsenal as a way to jumpstart your day, or even as a preparation before your workout.
The following recommendations should help you with cold exposure:
For more on cold exposure, I would recommend listening to the Huberman Lab Podcast episode with Dr. Craig Heller here.
What's really nice about cold exposure is that we all have access to it at home. If you want to take it to another level, I suggest having a membership to a cryotherapy place.
I plan on getting one to a local cryotherapy place I have around here!
I want to thank you all for reading this!
If you have any questions or comments, feel free to email us or direct messaging us on Instagram.
Until next time, Mood Lifter!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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