What Happens after 14 Days of Cold Showers (Part 1)

Cold showers can have some incredible health benefits—find out why you should be taking cold showers daily.

0:00 Introduction: What happens after 14 days of cold showers
0:50 The ten benefits of taking cold showers
8:05 How to ease into cold showers
9:00 Key takeaways
10:22 Thanks for watching

In this video, we’re going to talk about cryotherapy, also known as cold therapy—and what happens to you after 14 days of taking cold showers.

Take a look at these ten incredible benefits of taking cold showers.

1. Enhances immune system function
• Increases monocytes
• Increases Lymphocytes
• Increases T-helper cells
• Increases T-suppressor cells

2. Promotes noradrenaline
• Increases mood
• Supports alertness
• Helps reduce the risk of depression
• Improves focus

3. Supports weight loss by triggering brown fat
• Increases metabolism
• Increases Energy
• Decreases weight
• 100g of brown fat can burn 3400 calories per day

4. Increases insulin sensitivity

5. Reduces inflammation

6. Boosts antioxidants

7. Has neuroprotective effects

8. Improves longevity and promotes autophagy

9. Lowers cortisol

10. Supports fast recovery

How to ease yourself into taking cold showers:
1. Start with your normal hot shower
2. Turn it to cold for 30 seconds
3. Turn it back to hot
4. Gradually increase the time you set it to cold until you can reach 5-10 minutes

Interestingly, cold temperatures can warm up your core temperatures, while hot temperatures can cool down your core temperature.

Try taking cold showers for 14 days and see if you experience some of these amazing health benefits.



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Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching. I hope this helped explain the benefits of cold showers and cryotherapy. I’ll see you in the next video.


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  1. Dean on December 24, 2021 at 2:13 pm

    It’s been a year now since we’ve been doing cold water immersion. One of the benefits that doesn’t get talked about a lot, but we were discussing the other day, is the mental benefit of making yourself do something that you really don’t want to do. I think there is great carry over to living life in getting better at doing uncomfortable things.

    • Tony Heebistan on August 3, 2022 at 3:39 am

      Another silly bullsht claim. THis is how enviroo worshippers pretend to get you to do.

    • Cups on August 3, 2022 at 8:13 pm

      My anxiety went because of it. And maybe my shyness

    • Chief Brody on November 1, 2022 at 7:37 am

      Embrace the suck

    • Chloe Stewart on November 9, 2022 at 1:29 am

      I love that, youre so right!!!

    • Merfi Bee on November 11, 2022 at 4:05 pm

      I’ve got a better idea, why not live naked in Antarctica, it’s cheaper on your pocket than cold showers (you won’t need pockets again anyway) , it’s better for the environment and if you really want to challenge yourself further then you can go seal hunting with a Polar Bear 👍🏾

  2. Curtis on February 7, 2022 at 10:39 pm

    I took a cold shower once and it does help your memory. It was years ago and I can still remember how cold it was. 😂

    • Home Sa on November 3, 2022 at 3:58 pm

      Watched one of these videos, took cold shower, got high fever cold cough.

    • Yo Elevan on November 3, 2022 at 8:37 pm


    • Pablinoff on November 11, 2022 at 3:40 pm

      @Merfi Bee q

    • Ruby Adams on November 13, 2022 at 6:51 pm


    • Donald Regalado on December 12, 2022 at 11:54 am

      Take a super hot shower. I promise it will be noticeable for life…

  3. Chad Kevan on June 1, 2022 at 10:33 am

    I have been doing cold showers everyday (straight under the cold water) everyday this year (2022). The first 30 seconds can be tricky but after that your body gradually gets used to it. I’m finding now that after 5 mins it just feels like warm water:)
    I crave it and feel great after the shower.

    • Sandra on November 17, 2022 at 12:27 am

      I can only do it for 15 sec

    • mrdannydrink on November 19, 2022 at 4:46 pm

      @Harmz Conscious If you also have a hot shower to clean yourself etc would you do this before the cold shower or at the end. If at the end would this reverse the good of having the cold shower?

    • Harmz Conscious on November 19, 2022 at 6:03 pm

      @mrdannydrink hot shower first

    • Adam Mok on November 24, 2022 at 11:43 am

      @laestrella Yeah nah – Everyday.

    • laestrella on November 24, 2022 at 9:47 pm

      @Adam Mok It’s ‘every day’ (each day). You’re thinking of the adjective ‘everyday’.

  4. Elegathor on July 5, 2022 at 12:26 am

    I started doing cold showers a week ago. Only a few days in and I can easily shower under the coldest setting. Great stuff!

    • Anna Kessler on December 6, 2022 at 11:01 am

      setting? did you also reboot your shower head?

  5. Pablo Ortiz on July 6, 2022 at 7:09 pm

    I’ve only taken cold showers after a hard workout. But yesterday I tried a wake up shower because I had no option since our boiler is out. And it woke me up more than any amount of coffee ever could. For the past month or so, we’ve been boiling water on the stove and showering the way my parents used to in Mexico when they were kids. But that cold shower just hit different and even when we do have hot water again, unless I absolutely need to, I personally don’t think I’ll be going back to hot showers. Now I understand why people in other countries are just so alert, and healthy overall.

    • Scoobtoober29 on July 8, 2022 at 5:53 pm

      As a kid visiting greece i saw everyone had stainless bright polished water tanks. They said that is all they use for warm water. I said what if it’s cold out. They said too bad. They enjoyed it a bet. We’ve been missing out. I did one last night and it took a bit to get used to. Pretty good in the end.

  6. Nathalie Corriveau on July 21, 2022 at 5:37 am

    I started taking cold showers during our heatwave and noticed a change in the softness of my skin, my hair is softer and I have more energy, I can now take only cold shower without any warm water for 10 minutes. I love it! 🙂

    • Emi Lune on July 23, 2022 at 8:42 pm

      I take twice a day in this heatwave ,and true my skin better and anxiety decreased

    • Blue Pie on August 4, 2022 at 3:48 am

      It definitely makes you hair super soft

    • Gonzalo on November 30, 2022 at 8:00 pm

      @Emi Lune hahaha. ❤

  7. Healthy Lifestyle Living 60 Plus on July 26, 2022 at 9:38 pm

    I’ve been doing this the last two days and my body feels great after a workout. I don’t feel as sore. I’m recording my two week challenge and I’ll keep you posted ❤️

    • Andre Zuriel on July 27, 2022 at 11:05 pm

      seeing it!

    • Stephanie Lalaland on July 30, 2022 at 1:05 am

      Keep us posted!

    • ïndïcä_näïl_ärtïst_⁴²⁰ on August 3, 2022 at 12:09 am

      I can see how that might help your sore muscles, glad it’s working for you!

    • atm1live on October 5, 2022 at 1:30 pm

      hi.. may i ask how long do you wait before you take a shower after your workout?

  8. Bella on August 3, 2022 at 12:35 am

    I have been taking cold showers everyday for the past 2 weeks and I can tell you my experiences. The first 10 seconds kinda takes your breath away and then you get really used to it and it feels amazing! It makes your hair smooth and your body smooth and the rest of the day you feel really energetic and wanna do things! I would definitely recommend!!!

    • Bella on September 29, 2022 at 10:20 am

      @No that’s cool that you can do that🤣

    • Awake Not Woke on October 31, 2022 at 11:08 am

      Yes! It stops the natural oils being stripped from your skin. I shower daily but only soap the necessary areas every day – armpits, undercarriage etc. For the rest I only use soap every other day. My skin has never been better.

    • Bella on October 31, 2022 at 7:52 pm

      @Awake Not Woke that’s awesome! Thanks for the extra tips!

    • Delete The Media on December 5, 2022 at 4:24 pm

      I take my showers at night so if i did the cold version, it would probably keep me up

    • Bella on December 5, 2022 at 6:21 pm

      @Delete The Media Yes, most likely it will probably keep you awake way more than a warm shower. I’ve always taken my showers in the morning and it wakes me up so fast

  9. Aidan DeLeon on August 4, 2022 at 2:28 am

    Tried during winter, and can totally recommend, it really makes you appreciate warm showers that much more and adds a further understanding to what pain is.

    • Empress🌸PISCES♓️ on August 7, 2022 at 6:16 pm


    • Big Medallions on October 1, 2022 at 7:26 pm

      @Empress🌸PISCES♓️ can you read?

    • Planet God Dog 🌎 on October 16, 2022 at 3:09 am

      @Big Medallions 😂

    • Bafftubz10 on December 7, 2022 at 2:23 am


  10. Daniel James on August 18, 2022 at 4:19 am

    I’ve been doing cold showers everyday for over a year now. I’m so used to it now I actually look forward to it. The jolt boosts my mood and energy and my waistline has definitely shrunk. I was very glad to see I still had my washboard abs under the spare tire I had grown since college.

    • MIGHTY MONK on October 13, 2022 at 4:46 am

      That’s tough over a year you’re an inspiration, way of the warrior, I have a long way to go.

    • Daniel James on October 13, 2022 at 1:29 pm

      @MIGHTY MONK they say it takes about 2 weeks to form or break a habit before it starts to feel routine. Any perceived difficulty or temptation to quit is just mental and fades away eventually. The water is no less cold but as I said I look forward to it now, because I know how refreshed and alive I will feel afterward. It’s easier than drinking Apple Cider Vinegar, in my opinion.! I do a lot of difficult things for my health, but cold showers isn’t at the top of list.

  11. It's Yuyin on November 28, 2022 at 11:52 pm

    Does exposing the body to colder temperatures have the same effect as the shower?

    • ForestCity Fishing on December 1, 2022 at 2:11 pm


  12. Victor on December 5, 2022 at 6:50 pm

    I do take cold showers I’m getting the benefits thanks Dr Berg

  13. Garyn Townsend on December 7, 2022 at 7:32 am

    I live in a very water scarce area. So my showers are 2 mins max. Do you think a cold shower for such a short time will still have benefits?

    • Rikkerd on December 7, 2022 at 5:04 pm

      A study has shown that 11 minutes per week are enough for the positive effects!

    • Den Yel on December 10, 2022 at 8:24 am

      A dutch study showed that even 30 sec per shower should be enough. I am showering few minutes with hot water and then the last 30sec cold.

    • Coffee Man on December 10, 2022 at 8:48 am

      That’s my approach too. Hot first for a few minutes then 1 -2 minutes of the cold. I’m sure it lowers blood pressure too.

  14. Tobias Haug on December 7, 2022 at 8:21 am

    I am taking a cold shower every single morning since 2016 when I did the WHM classic online course 💪🏻. Best thing to start a day!

    • Dr. Eric Berg DC on December 7, 2022 at 11:38 am

      Great. Hope you are seeing the benefits.

  15. Leif on December 8, 2022 at 3:40 am

    I found the cold shower works best when you switch between hot and cold, promotes the best blood circulation, usually when it’s already cold outside

  16. dannyhendy on December 9, 2022 at 9:00 am

    I have been having cold showers for months. A big benefit is that it builds your willpower. It has really helped my motivation.

    • VokzZ on December 9, 2022 at 10:02 am

      What time you take a cold shower?..

    • dannyhendy on December 9, 2022 at 10:43 am

      @VokzZ usually in the morning, but I generally have a coffee first to wake up the system a little bit. I know some people have one first thing in the morning but that’s pretty hard core. On days that I’m going to do exercise I just have one after that. On occasions that i don’t feel up to it I incentivise myself by promising myself a hot shower in the evening as a treat.

  17. Friend of Bill on December 10, 2022 at 11:45 am

    I started doing cold showers one month ago. Started at 1 minute, now at 5. I love them! I feel mellow and energized at the same time. One thing not covered is the temperature of the “cold” water. It will differ based on time of year and your location. A cold shower in July in Alabama is a lot different than a cold shower in Minnesota in February. It’s mid December here in New Jersey and the water is getting colder every day. I wonder how the cold water will feel to me when spring and summer arrive…will it be cold enough?

  18. Herman van der Voort on December 10, 2022 at 9:13 pm

    I did this going to the navy many years ago,it works,thanks Doc,SAVE water also guys keep in mind.cheers😊

  19. Anatoliy Bright on December 11, 2022 at 3:50 pm

    Last time when I tried cold shower I had so painful muscle spasm in my neck that it lasted for a week

  20. J R on December 12, 2022 at 6:23 am

    I love the cold showers. Been doin it for a year.

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