First things first, Brisk does not have an official relationship (yet 🙂) with Dr. Peter Attia. We have an incredible amount of respect and admiration for his work and felt it was appropriate to display his publicly available recommendations here. We encourage you to support Dr. Attia by listening to his podcast, subscribing to his premium content and buying his book Outlive. You can find out more about Dr. Peter Attia on his website.
Who is Dr. Peter Attia?
When it comes to the intersection of longevity, health optimization, and evidence-based practices, Dr. Peter Attia stands as a beacon. As a former surgeon and current longevity doctor, Dr. Attia has dedicated a significant portion of his career to understanding and promoting practices that extend life and improve its quality. To fully understand his perspective, it's essential to grasp Dr. Attia's background. With a medical degree from Stanford University and a decade of experience in the surgical ward, Dr. Attia has since shifted his focus to the broader picture of longevity.
Among the myriad of interventions and strategies he’s explored, cold exposure and cold plunges have garnered notable attention. Through his podcast, "The Drive", his book. “Outlive: The Science and Art of Longevity”, and other public engagements, he’s shed light on various benefits of cold plunges.
Cold Plunges: The 'Why' According to Attia
Dr. Attia doesn’t approach cold plunges as a mere trend. For him, the interest stems from both anecdotal personal benefits and the scientific evidence behind cold exposure. Among the myriad of benefits, he often touches upon:
Metabolic Enhancement
Cold exposure can promote brown adipose tissue (BAT) activity, which plays a role in burning white fat and regulating body temperature.
Mental Resilience
Beyond the physical, Dr. Attia speaks of cold plunges as a mental challenge, promoting discipline, focus, and resilience.
Anti-Inflammatory Effects
Reduced inflammation is another frequently cited benefit, making cold plunges a popular post-exercise recovery strategy.
Dr. Peter Attia’s Cold Plunge Protocol
While Dr. Attia acknowledges that everyone's cold plunge journey will differ, he has offered insights into his personal protocol and general recommendations:
Start Gradually
Instead of diving headfirst into near-freezing temperatures, Dr. Attia advises newcomers to start at a more tolerable temperature, say 60°F (15°C), and gradually work their way down as their tolerance improves.
Duration Matters
Initially, even a minute might feel challenging. Dr. Attia emphasizes starting with what feels manageable, then gradually increasing the duration as one becomes more acclimated.
Consistency is Key
Like many practices beneficial for health, the magic often lies in consistency. Dr. Attia suggests engaging in cold plunges regularly – be it daily or several times a week – to reap the most benefits.
Engage in Deep Breathing
Echoing the sentiments of many cold exposure advocates, Dr. Attia recommends focused breathing during the plunge. Deep, controlled breaths can help counter the body's shock response and optimize the experience.
Safety Above All
Dr. Attia is a staunch advocate for safety. He stresses the importance of ensuring one isn't alone during their first few plunges and of being aware of their body's signals. If something feels off, it's vital to exit the water and warm up.
Post-Plunge Strategy
Dr. Attia recommends a gradual rewarming process post-plunge. This could mean simply towel-drying and allowing the body to warm up naturally, or it might involve a lukewarm shower, but not immediately jumping into a hot one.
Summary
Dr. Peter Attia brings a methodical, evidence-based approach to the world of cold plunges. His protocol is a testament to his broader philosophy of health: informed by science, refined by personal experience, and always centered on safety and efficacy. For those considering adding cold plunges to their wellness regimen, Dr. Attia’s insights and recommendations provide a robust starting point. As with any intervention, individual experiences and needs may vary, and adjustments should be made accordingly.