Cold Exposure Timer
A guided progression protocol for cold showers and ice baths. Start at 30 seconds and build to 3+ minutes over 4 weeks. Consistent cold exposure increases dopamine, alertness, and metabolic rate.
Weekly Progression
Week 1
30s
Week 2
60s
Week 3
2 min
Week 4
3 min
Ready
0:30
Set temperature to 50–60°F (10–15°C) for best results
0
Day Streak
Complete a session to increment
Evidence-based benefits of cold exposure:
• 2–3 min at ≤60°F increases dopamine by up to 250% (Šrámek et al.)
• Activates brown adipose tissue, improving insulin sensitivity
• Reduces delayed-onset muscle soreness by 20% post-exercise
• Best time: morning, at least 3h before bed (activates cortisol)
• 2–3 min at ≤60°F increases dopamine by up to 250% (Šrámek et al.)
• Activates brown adipose tissue, improving insulin sensitivity
• Reduces delayed-onset muscle soreness by 20% post-exercise
• Best time: morning, at least 3h before bed (activates cortisol)