Tom Nikkola | VIGOR Training Tom Nikkola | VIGOR Training

If you've ever heard of a cold plunge, cold water immersion, or ice bath, then you're in the right place. In this guide, we will explore the ideal cold plunge time and temp for cold plunging, as well as the benefits, preparation, and ideal cold water immersion routines.



Whether you're an athlete, fitness enthusiast, or simply someone looking to improve your overall health and well-being, this guide will provide you with all the information you need to make the most of your cold plunging experience.



Key Takeaways




What is Cold Plunging? Submerging the body in cold water, typically between 50-60°F (10-15°C), to stimulate various health benefits.



Benefits of Cold Plunging: Includes reduced muscle soreness, lower inflammation, enhanced immune function, improved mood, and potential metabolic benefits through stimulation of brown fat activity.



Optimal Conditions for Cold Plunging:

Duration: Short immersions of 1 to 5 minutes can benefit recovery and the immune system, with potential for longer sessions of up to 10-15 minutes for acclimation and metabolic enhancement.



Temperature: The sweet spot lies between 10°C to 15°C (50°F to 59°F) for balancing therapeutic benefits and comfort, though some may explore below 10°C for increased mental toughness and metabolic stimulation, with caution.



Frequency: Post-exercise recovery may entail immersions ranging from 3 times a week to after every intense session, while a general health and wellness routine might involve 3-4 sessions per week.








What is a "Cold Plunge?"



A cold plunge, also known as cold water immersion (CWI) or ice bathing, involves submerging the body in cold water, typically at temperatures ranging from 50-60°F (10-15°C).



This practice has gained popularity for its potential health benefits, including improved recovery from physical exertion, enhanced mood, and increased alertness. Cold water immersion can be performed in natural bodies of water, specially designed cold plunge pools, or even at home using a bathtub filled with cold water and ice.



Why is a cold plunge beneficial?



Cold water immersion challenges the body's organ systems, requiring adjustments to maintain core temperature. This includes mechanisms like peripheral vasoconstriction, where blood vessels in the extremities constrict to preserve core temperature, and metabolic adjustments to generate heat. 



Regular exposure to cold water has been associated with acclimatization effects, such as reduced heat loss and increased resting metabolism in populations habituated to cold water exposure, like the Ama divers of Japan.1



What are the benefits of cold water immersion?



Cold plunging offers numerous health benefits, though the practice isn't for everyone. The following are the most common and scientifically supported.




Improved Recovery and Reduced Muscle Soreness: Research shows that CWI can significantly reduce muscle soreness after exercise. A systematic review and meta-analysis found that cold water immersion effectively reduces delayed onset muscle soreness (DOMS) after exercise.2 This is believed to be due to the cold's effect on reducing inflammation and slowing down the metabolic processes associated with muscle damage. However, research also shows that cold water immersion may compromise muscle growth, so strength athletes or those looking to build muscle may be better off utilizing other recovery tools.3



Reduced Inflammation and Enhanced Immune System Function: Cold exposure has been linked to reduced inflammation and improved immune response. A study demonstrated that regular cold water immersions increased white blood cell count and other immune system markers, suggesting an enhanced immune response.4



Improved Mood and Mental Well-being: Engaging in cold water immersion can also have positive effects on mental health. It's been reported to release endorphins, the body's natural painkillers, which can lead to improved mood and a sense of

As an adult, there's a good chance you've experienced moments when your brain feels foggy or you struggle to concentrate. This phenomenon, commonly known as "fuzzy brain" or "brain fog," can be frustrating and impact your daily life.



But what causes these symptoms, and are there solutions to combat them? In this article, we will delve into the causes of fuzzy brain symptoms and explore solutions to enhance your clarity and cognitive function.



So, if you have ever wondered why your brain always feels foggy, keep reading to gain a better understanding of this condition and how to address it.





What is Fuzzy Brain or Brain Fog?



"Fuzzy brain," commonly referred to as "brain fog," is not a medical condition in itself but a term used to describe a set of symptoms affecting cognitive abilities.



People experiencing brain fog may feel confused, disorganized, and have difficulty focusing, putting thoughts into words, or remembering things. This cognitive dysfunction is characterized by memory problems, lack of mental clarity, poor concentration, and an inability to focus, often described as mental fatigue.



Common Signs and Symptoms



Brain fog, often described as "fuzzy brain," is characterized by a constellation of symptoms related to cognitive dysfunction, including confusion, memory problems, lack of mental clarity, poor concentration, and the inability to focus. While the term "brain fog" is not always used explicitly in scientific literature, the symptoms it encompasses are well-documented in studies related to cognitive function and mental health.



Below are the most common symptoms:




Cognitive Impairment and Memory Problems: Cognitive dysfunction, including memory lapses and difficulties with recall, is a hallmark of brain fog. A study by Banks, S. et al. (2020) on sleep deprivation highlights how lack of sleep—a common contributor to brain fog—can impair memory and cognitive performance, simulating the symptoms of brain fog.Banks, S., Van Dongen, H. P. A., Maislin, G., & Dinges, D. F. (2010). Neurobehavioral dynamics following chronic sleep restriction: Dose-response effects of one night for recovery. Sleep, 33(8), 1013–1026.



Lack of Mental Clarity and Poor Concentration: People experiencing brain fog often report a lack of mental clarity and difficulty concentrating.Gavelin, H. M., Neumann, S., Kovacs, A. H., Malmberg, F., Malmberg, J., Bonde, A. H., ... & Wicksell, R. K. (2021). Cognitive impairments in individuals with long COVID: A 6-month follow-up study. EClinicalMedicine, 41, 101159.



Feeling of Mental Fatigue: Mental fatigue is another symptom frequently associated with brain fog. This encompasses a subjective sense of tiredness and a lack of energy for mental tasks.Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864.



Difficulty Stringing Thoughts Together: People with brain fog often describe a sensation of struggling to string thoughts together, leading to difficulties with speech or articulating ideas. This symptom points towards an impairment in executive function, which is crucial for planning, decision-making, and verbal fluency.Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168.



Disrupted Executive Function: Executive dysfunction, including difficulty planning, organizing, and multitasking, is often reported in the context of brain fog. Such symptoms can stem from various conditions, including chronic stress and poor sleep. Stress can alter executive functions, leading to decreased cognitive flexibility and increased rigidity in thoughts and actions.Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.




These symptoms collectively contribute to the subjective experience of brain fog, making daily cognitive tasks more challenging and

As the topic of mental health has gained attention over the past several years, you've no doubt heard a couple of related phrases you're not familiar with. One is the vagus nerve. The other is heart rate variability. Here, we'll delve into the vagus nerve and what it's all about.



What is the Vagus Nerve?



The vagus nerve, also known as the 10th cranial nerve or cranial nerve X, is the longest and most complex of the cranial nerves. It is also known as the "wanderer nerve" due to its long, winding course through the body, connecting various organs and systems. It is a key part of the parasympathetic nervous system, which controls involuntary body functions such as digestion, heart rate, and immune response.“Vagus Nerve: What It Is, Function, Location & Conditions.” Cleveland Clinic, https://my.clevelandclinic.org/health/body/22279-vagus-nerve. Accessed 6 Feb. 2024.



The vagus nerve originates in the medulla oblongata, a part of the brain that connects to the spinal cord, and extends down through the neck to the vital abdominal organs.Segal, Dayva. “Vagus Nerve: What to Know.” WebMD, https://www.webmd.com/brain/vagus-nerve-what-to-know. Accessed 6 Feb. 2024. It contains both motor and sensory fibers, which means it can send and receive information.Kenny BJ, Bordoni B. Neuroanatomy, Cranial Nerve 10 (Vagus Nerve) [Updated 2022 Nov 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537171/



The vagus nerve carries signals between the brain, heart, and digestive system. It is responsible for various bodily functions, including digestion, heart rate, and breathing. It also plays a role in controlling mood, immune response, and the regulation of food intake, satiety, and energy homeostasis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.



Vagus nerve stimulation (VNS) is a treatment method that uses electrical impulses to stimulate the nerve. It's used to treat some cases of epilepsy and depression that don't respond to other treatments.



Damage to it can lead to conditions like gastroparesis, where food does not move into the intestines, and vasovagal syncope, a condition where people faint from low blood pressure.



Vagal Tone



Vagal tone is often used to assess heart function, emotional regulation, and other processes that alter or are altered by changes in parasympathetic activity. A higher resting vagal tone means you have a reserve capacity for stress. You're more stress resilient.Laborde S, Mosley E, Thayer JF. Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research - Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Front Psychol. 2017 Feb 20;8:213. doi: 10.3389/fpsyg.2017.00213. PMID: 28265249; PMCID: PMC5316555.



Vagal tone is typically measured indirectly by heart rate variability (HRV), which is the variation in time between each heartbeat. HRV is considered a marker of the body's resilience and adaptability to stress, with higher HRV (indicating greater variability in the intervals between heartbeats) generally associated with better health and fitness, greater resilience to stress, and lower risk of disease.



The Vagus Nerve and the Gut-Brain Axis



The vagus nerve plays a pivotal role in the gut-brain axis, a complex communication network that links the central nervous system (CNS) with the gastrointestinal (GI) tract. This bidirectional pathway allows for the exchange of signals between the gut and the brain, influencing a wide range of bodily functions, including mood, immune response, digestion, and heart rate. Here's how the vagus nerve affects the gut-brain axis:



Direct and Indirect Sensing



The vagus nerve can directly or indirectly sense a variety of signal

Have you ever wondered what drives your decisions, what fuels your motivation to stick to a workout plan, or why certain foods seem irresistible? The answer might surprise you – it's all about a powerful brain chemical called dopamine. This neurotransmitter plays a crucial role in our everyday behavior and choices, often without us even realizing it.



In this article, we'll delve into how dopamine influences your adherence to exercise and nutrition programs, what causes its levels to fluctuate, and, most importantly, what you can do to optimize dopamine levels for better health and well-being.



As a health and fitness enthusiast, you might already know that maintaining a healthy lifestyle isn't just about willpower – it's about understanding and working with your body's natural processes. That's what we aim to uncover here. So, whether you're looking to boost your motivation, improve your mood, or simply understand your body better, you're in the right place. Let's dive into the world of dopamine and discover how this crucial neurotransmitter can be your ally in achieving your health and fitness goals.



What is Dopamine? - Understanding the Basics



Dopamine, often referred to as the "feel-good" neurotransmitter, is a chemical messenger vital for conveying signals in the brain. It's produced in various parts of the brain, including the substantia nigra and the ventral tegmental area.Schultz, W. (2007). Multiple dopamine functions at different time courses. Annual Review of Neuroscience, 30, 259-288. But dopamine is more than just a messenger of pleasure; it's a critical component in your ability to think, plan, focus, and find things interesting.



The production of dopamine starts with the amino acid tyrosine. Tyrosine undergoes a series of transformations, eventually becoming dopamine. Once produced, dopamine travels through different pathways in the brain, each influencing various aspects of behavior and physical function.Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494.



Interestingly, dopamine is not just confined to the brain. A substantial portion is also produced in the gut. This gut-derived dopamine is pivotal in regulating gastrointestinal motility and ensuring the proper functioning of the digestive system.Eisenhofer, G., Aneman, A., Friberg, P., Hooper, D., Fåndriks, L., Lonroth, H., … & Lundberg, J. (1997). Substantial production of dopamine in the human gastrointestinal tract. Journal of Clinical Endocrinology & Metabolism, 82(11), 3864-3871 The gut-brain axis, a communication network linking the gut and the brain, suggests that the dopamine produced in the gut could also have indirect effects on mood and behavior.Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203.



Dopamine doesn't work in isolation. It interacts with neurotransmitters like serotonin and norepinephrine, creating a delicate balance affecting everything from your mood to your motor skills.Carlsson, A. (1959). The occurrence, distribution and physiological role of catecholamines in the nervous system. Pharmacological Reviews, 11(2), 490-493.



In general, dopamine is central to motivating behavior by signaling the anticipation of a reward. It's involved in various functions, including memory, attention, mood, learning, and even motor control.Berridge, K. C., & Robinson, T. E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28(3), 309-369.



Dopamine's Influence on Exercise and Nutrition Adherence



As we've seen, dopamine is a key player in the brain's reward system. But how exactly does this translate to our exercise and nutrition habits?



Exercise-induced dopamine release creates a feedback loop in your brain. When you exercise,

Feeling overwhelmed and exhausted by anxiety is a common struggle for many people. When anxiety takes hold, it can leave you feeling drained and fatigued, making it difficult to find the energy to tackle even the simplest of tasks. But there is hope. This article will explore strategies for combating anxiety-induced fatigue and reclaiming your energy levels.



First, it's important to recognize the link between anxiety and fatigue. Anxiety triggers a stress response in the body, which releases hormones that can deplete your energy levels. Understanding this connection is crucial in finding effective strategies to combat fatigue.



Second, you need to start making changes. But that can seem daunting when you have no energy. In this article, we'll delve into what leads to anxiety-induced fatigue and then look at some practical strategies to help you regain your energy, including one technique that delivers almost immediate results.



Understanding Anxiety-Induced Fatigue



Anxiety-induced fatigue is the result of the body's stress response, which is activated during anxious states. When we're anxious, our bodies release stress hormones like cortisol and adrenaline. These hormones are beneficial in short-term, fight-or-flight situations, but when anxiety is prolonged, they can lead to chronic energy depletion and disrupt normal bodily functions.Harvard Health Publishing. (2022). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response This constant hormone release not only interferes with sleep but also leads to further fatigue.Mayo Clinic. (2022). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987



Furthermore, chronic anxiety can cause a continuous mental load, where the mind is always 'on', consuming significant energy and leading to exhaustion. This persistent mental activity, especially when dealing with negative thoughts, drains our energy resources, contributing to fatigue.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body



To combat this fatigue, understanding these mechanisms is crucial. Managing stress hormones through relaxation techniques and cognitive-behavioral strategies can help reduce the mental and physical toll of anxiety. Additionally, addressing sleep issues and optimizing nutrition can aid the body's recovery from this constant state of alertness.Sleep Foundation. (2022). The connection between stress and sleep. Retrieved from https://www.sleepfoundation.org/mental-health/stress-and-sleep,Nutrition Journal. (2021). The role of diet and nutrition on mental health and wellbeing. Retrieved from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00713-4



The Link Between Anxiety and Fatigue



Anxiety and fatigue are intricately linked through both physiological and psychological pathways. When the body is in a state of anxiety, it's in a heightened state of alertness, which is physically and mentally exhausting. This continuous state of stress activates the body's sympathetic nervous system, leading to the release of stress hormones like cortisol and adrenaline. Over time, this can lead to adrenal fatigue, where the body's ability to manage stress diminishes, causing chronic tiredness​​.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body



Psychologically, anxiety consumes a lot of mental energy. Constant worrying, overthinking, and being in a state of fear or nervousness take a toll on mental resources, leading to mental fatigue. This mental exhaustion can manifest as physical tiredness, as the body and mind are closely connected​​.Psychology Today. (2021). The connection between mental and physical health. Retrieved from https://www.

There are more than 400 large supplement companies and more than 1200 total supplement brands in the United States. So, what was it that made us jump at the chance to partner with Amare over all of the others?



This will be the first in a series of (not consecutive) posts to help you understand why you will undoubtedly benefit from the products, and possibly benefit from the business opportunity.



For today, I want you to understand why I felt certain we needed to put the full weight of our reputations and effort behind Amare. 



Filling a Gap in Health and Fitness



57.8 million adults in the U.S. faced mental illness in 2021. That’s nearly 1 in 5 adults. Since 2019, mental health diagnoses have increased by 45% in 35-44 year olds.



Mental health wasn’t great before 2020, but then we were faced with social isolation, the constant threat of an unseen virus, gym closures, a worsening of people’s diets, kids being stuck at home, and financial stress. That's like a perfect recipe for wrecking people's mental health. To top it off, evidence now shows that the “vaccines,” which didn’t stop the spread, nor prevent infection, actually ruined people's gut microbiome, the body’s second brain. Is it any wonder that mental health seems to be at an all-time low?



Clearly, mental health is a significant issue, even in people who appear to be fit and healthy. 



When you realize there’s a problem like this, the next logical step is to start looking for solutions.



Helping Your Brain via Your Gut



Over the last decade, an overwhelming amount of research has come out, pointing to the gut as the source of mental wellness or illness.



Certain bacteria, fibers, and nutrients have been shown to have a significant impact on the health of your microbiome, but it isn’t as simple as eating yogurt once a day or taking a cheap probiotic.



Even when I wrote my most recent probiotics article in 2019, I wasn’t aware of gut health products that included specific, clinically proven strains. Most just included general strains, which are less certain to deliver specific health benefits. In that article, I emphasized the importance of using specific, patented or branded strains with research-supported health benefits.



Fast forward to a month ago, and we got introduced to Amare, The Mental Wellness Company. A company with products specifically designed to support mental wellness. In an overcrowded sea of supplement companies focused on fat loss, muscle growth, and performance enhancement, Amare set itself apart from the rest by focusing on something everyone needs: better mental wellness.



But saying you’re good at something and backing it up with real science are two totally different things. I had to look for holes in the formulas and ingredients before I could buy into the brand.



Carefully-Selected Ingredients



One of the things that immediately stood out to me about Amare supplements was their extensive use of carefully-chosen and/or branded ingredients.



For example, Lactobacillus rhamnosus R0011 is one of the specific strains included in MentaBiotics. The “R0011” is important because only this specific strain has clinical evidence showing it promotes a healthy stress response by lowering cortisol and improving GABA neurotransmission. A probiotic formula that just includes Lactobacillus rhamnosus cannot make such claims as the effects of a probiotic are strain-specific.



It would be like the difference between saying your baseball team has players from Oshu, Japan, versus saying Shohei Ohtani plays for your baseball team (he’s the expected 2023 American League MVP). The bottom line is that the health benefit of a probiotic supplement lies in the specific strains, which is why the Amare probiotics are strain-specific.



But it goes beyond the probiotics. The top-selling product, Happy Juice, includes a huge list of branded, research-backed ingredients, including IsoFiber™, Bimuno®, and Su