After 12 weeks of making changes to what I eat, how I move, and focusing on building heat, softness, and flow within the body, it’s time to flip the dial and head in a new direction. This next chapter is about mindset and soulset, two deeply connected forces that, when combined, can be absolutely magical.
So, this week, I’m incorporating a 5 minute cold shower every single day. Yep, you heard that right. Cold showers.
This isn’t new to me. After completing 75 Hard, I followed it up with a program called LIVEHARD. One of the daily habits in that program was taking a cold shower for 5 minutes. I gave it a go for a few weeks and, to be honest, it was invigorating. It left me feeling alive and mentally sharp. But like all good habits that aren’t locked in, I missed one day, just one and then I stopped altogether. The benefits were noticeable, though. Even in that short time, I saw and felt a shift.
This week, I’m bringing it back with intention and purpose. Not just for the physical benefits, but for what it does to the mind.
There is something profound about stepping into discomfort on purpose. It creates a new kind of strength. I’ve built a solid foundation over the past 12 weeks. My body feels stronger. My energy is more stable. My nervous system has softened. But now it’s time to sharpen the edges a little.
Cold showers, or cryotherapy, is more than just a test of willpower. Scientifically, it’s been shown to have a range of benefits that align beautifully with this next phase of my journey. When exposed to cold, our circulation improves significantly. Blood is redirected to our core to keep vital organs warm, and this movement stimulates healthier blood flow throughout the body. I’ve noticed how even after just a few days, my skin feels more alive, and there’s a certain internal brightness that’s hard to explain.
Then there’s the immune system. Cold exposure actually stimulates the production of white blood cells, the body’s defense army. It’s like training my system to stand strong against whatever comes my way. Add to that the mood enhancing effects, and this becomes more than just a physical practice. When cold water hits the body, it floods the brain with neurotransmitters like dopamine and norepinephrine those feel good chemicals that shift mood and elevate clarity. This is why you feel sharp and alert afterwards.
Cold exposure also helps decrease inflammation. It’s incredible how just a few minutes under a cold stream can aid in muscle recovery and reduce soreness, especially when combined with the strength training I’m doing. It’s like giving my body a reset button.
And finally, it trains the nervous system. That’s the gold. Each time I breathe through the shock, I’m teaching my body and mind how to stay calm in the chaos. That’s a skill I want in every area of my life.
But science aside, this is about choosing discomfort to build discipline. It’s about honouring myself by doing something that’s hard because it strengthens me from the inside out, especially as I am heading into winter so this will be fun.
There’s a moment, around the 30 second mark when my whole body is saying “get out!” But I stay. I breathe. And in that space, I find something powerful: clarity, presence, and pride. I walk out of that shower more awake, more alive, and more aligned with who I want to become.
This is where the shift from healthset to mindset begins. It’s no longer just about nourishing my body but also about expanding my capacity to hold discomfort and not run from it.
This week, I’ll be sharing my reflections on how this cold ritual affects my mornings, my energy, my thoughts, and even my emotional regulation.
Because just like heat taught me how to soften and let go, cold will teach me how to stand tall and hold strong.
Are you brave enough to step into the cold with me?
