Lose Your Gut in 6 Weeks (Without Exercise)

Is cold therapy for weight loss right for you? Even if you’ve tried and failed before or hate being cold (like me), chances are good that it will help you reach your target weight faster.

Below are the most common complaints, questions, and obstacles related to using sustainable cold therapy to reach and maintain your target weight.

If you don’t know where to begin, I suggest starting with the first common complaint, which includes the exact system that propelled me through the last 10 lbs in a month and has helped me keep them off for over 4 years.

Common Complaints

“I just can’t stand the feeling of being in cold water, is there a way to condition myself?” (The SlimIce Solution)

There are really two questions being asked here:

1 – How do I reduce the misery of cold therapy?

You lose most heat through your head and feet. If you’re taking an ice bath or using an ice pack, you can keep warm by wearing a beanie and socks (and keeping your head and feet out of the water).

If you’re taking a cold shower, clothing is obviously useless, but you can still make it less miserable by ensuring that your post-cold therapy environment is pleasurable.

You can do this in multiple ways:

  • Fresh Towel – Dry off with a fresh towel – who wants to dry off with a wet towel after a cold shower?
  • Pre-Heat Your House – Before I take a cold shower I turn the heat up in my house a few degrees so I can feel the warm air blowing the second I get out. This seems counter-intuitive, but the objective isn’t to tolerate being cold for the rest of your life. If you know that you’ll be more comfortable after cold therapy, you won’t dread it the next time you do it.
  • Insta-socks – I put on warm socks IMMEDIATELY after getting out of the shower.

2 – How do I condition myself to tolerate cold therapy?

The more cold therapy you do, the more conditioned you will become. There will always be some level of initial shock, but after even just 2-3 weeks you’ll be able to tolerate more intense cold therapy for longer periods of time. Accept that it doesn’t happen overnight though, and that’s normal!

No matter how conditioned you become, cold showers and ice baths will never feel like you’re sitting in a warm bubble bath sipping champagne.

Remember, the objective is not to find ways to integrate cold temperatures into every waking moment of your life and swear off all enjoyable warm activities. The objective is to reach and maintain your target weight through sustainable cold therapy.

The SlimIce Solution

The biggest problem you’re probably facing, however, is that you don’t have a reliable system to fall back on. I’ve created an easy-to-follow six-page guide which outlines exactly what type of cold therapy you should be doing, when you should be doing it, and how long you should be doing it for.

Download the SlimIce Solution – Lose Your Gut in 6 Weeks (Without Exercise) – my free gift to you.

Click the image below to receive your free guide:

Lose Your Gut in 6 Weeks (Without Exercise)

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“The most challenging part is that first flinch.”

Some people say to just jump right into a cold shower or ice bath, without acclimating. I disagree.

That may work for people doing their annual polar bear plunge, but it’s not sustainable for people who do weekly cold showers and ice baths.

Here’s why – over time, you begin to anticipate the misery of that first flinch, and you’ll find yourself increasingly dreading that moment and thinking up every reason not take a cold shower (Is the front door locked? Did I leave the iron on? Did my phone just ring?) Eventually you’ll give up and say, “Cold showers are too much of a hassle, I don’t have enough time.”


I’ve taken hundreds of cold showers and ice baths, and I’ve only found one method that consistently reduces the misery of that first flinch.

The Hokey Pokey Method

The Hokey Pokey Method propelled me through the last 10 lbs that diet and exercise alone couldn’t fix. If I’d given up before discovering the Hokey Pokey Method, there never would’ve been an “after” picture to show you, because I wouldn’t have felt comfortable taking another photo of myself with my shirt off!


(It’s surprising that the “before” photo survived at all, it was one of the rare times in my life I allowed someone to take a photo of me with my shirt off.)

On to the Hokey Pokey Method (you put your left arm in, you take your left arm out, you put your…etc).

Specifically, I turn the shower all the way to cold, and I step into the shower but stand away from the water as much as possible. I then proceed to put each limb under the cold water for 10 seconds, rotating it to get water over the entire limb. I then remove it and move on to the next limb. In total this should take you about 40 seconds (less if you’re missing a limb).

At the end of the 40 seconds of intermittent limb exposure, I step directly under the spigot, ensuring that my neck and upper-back receive the brunt of the water flow while simultaneously counting 10 deep breaths out loud (usually in a whisper, but still audible). By the end of those 10 deep breaths, the peak of discomfort has passed and the rest of the cold shower is tolerable.

Audibly counting down 10 deep breaths is a way to clearly signify that there’s an end to the discomfort.

When you step under the shower, you will still gasp as the water hits your head and upper-back, but it is not nearly as shocking as jumping straight into the cold shower without acclimating first.

Does the Hokey Pokey Method look ridiculous? Hell yeah! But who’s watching you take a shower?

If I’m taking an ice bath, I follow a similar protocol over the course of 15-20 minutes.

0:00-5:00 – Immerse up to mid-waist, my legs are under water, but my upper-torso, arms, and feet are out of the water.

5:00-15:00 – I slide further down into the tub, submerging my chest and lower neck, but I still keep my head and hands out of the water.

15:00-20:00 (OPTIONAL) – If I’m feeling like a badass, I’ll fully submerge my whole body except for my head for the final 5 minutes.

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“It’s annoying to buy a bag of ice every other day.”

I agree – here is my solution:

  • Find a System You Can Stick To – Decrease the number of ice baths you take and increase the frequency of less intense forms of cold therapy (like cold showers and ice packs). I recommend one ice bath per week. Are more ice baths better? Of course – but the good plan you follow is better than the perfect plan you don’t.
  • Get Ice Delivered – If you live in a city that Instacart serves, schedule an order of your weekly groceries through them and ask them to deliver 30 lbs of ice along with your order. If Instacart isn’t available in your city, you can hire local help using apps like Task Rabbit or Agent Anything to deliver ice to you. Additionally, most local grocery stores have delivery, just call and ask. Boom! Insta-ice without the misery of carrying it home.

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“Keeping the ice pack on is complicated and doesn’t allow for multi-tasking.”

I created a product to solve this EXACT problem called the SlimIce Pack. You wear the ice pouch similar to a backpack for 20 minutes, and it allows you to multitask at the same time. But I still recommend leaning against it for maximum effect when you’re sitting down.

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“Cold showers are just too much for me.”

Cold showers and ice baths are challenging at first. My best advice is to set a reasonable goal. If you’ve never done cold therapy before, you’re setting yourself up for ruin if you commit to 7 ice baths a week, it’s simply not going to happen.

I recommend doing 1 cold shower, 1 ice bath, and 3 nights of ice packs each week. I’ve even created a simple guide that tells people exactly what to do, when to do it, how long to do it for, and what supplies they need to get started – The SlimIce Solution – A 7-Day System to Push Through the Last 10 Lbs.

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“Which ice packs get and stay cold enough?”

Honestly, any store bought ice pack or gel pack should do just fine. The biggest difficulty I’ve found is having to hold the ice pack in place while trying to do other things.

I created a product called the SlimIce Pack, which allows you to use ice pack cold therapy and multi-task at the same time. Additionally, the gel I chose to use in the gel pack remains malleable for comfort when frozen while remaining just as cold as a frozen ice pack.

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“Do I need to shiver to lose weight?”

Some people shiver immediately during cold therapy, other people hardly shiver at all. Whether you shiver is a factor of several things:

  • How long you’ve been doing cold therapy
  • How much body fat you have (typically the more body fat you have, the less you shiver)
  • The intensity and duration of cold therapy (the more intense and the longer the duration, the more likely you are to shiver)

Shivering burns tons of calories in its own right, but it is not necessary in order to accelerate your weight loss from cold therapy.

There is a confusing term that’s been thrown around in cold therapy circles: non-shivering thermogenesis. Some people interpret this term to mean “if I shiver, I’m not increasing brown fat and burning more calories.” This is false. All the term means is that your body generates heat WITHOUT having to shiver, it does not mean that shivering turns it off. If you start to shiver, that’s fine! However, if you feel so cold that you’re shivering violently at the very beginning of cold therapy, then it’s probably too cold, and you’re going to be too miserable to continue. As explained in the following FAQ, you’re aiming for a water temperature range of 50-55 degrees.

I’m well adapted to cold therapy at this point, and I rarely shiver in my typical 8-10 minute cold shower and 15-20 minute ice baths, but it still works wonders for staying lean and fending off cupcakes on cheat day.

References for “Do I need to shiver to lose weight?”

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“How cold should the water be? How much ice do I need to use?”

For both ice baths and cold showers, the temperature should be between 50 – 55 degrees.

If your shower doesn’t get that cold (like mine in the summer in Texas), I’ve still found cold showers to be effective, just not as effective.

For ice baths I recommend using a simple instant-read thermometer to determine how much ice you need.


Here’s what I do – I fill up the tub ¾ of the way with cold water, dump the ice bags in, move the ice around with my hands so it breaks up, and then I wait 30 seconds before testing the temperature of the water.

The quantity of ice you need depends on how cold the water coming out of the faucet is, but most likely you’re going to need 30 lbs of ice.

WARNING – Lots of people think “if 50 degrees is good, then 45 degrees is better!” I can definitively say that temperatures below 50 degrees result in a new level of misery, intolerable for almost everyone. Even if you can do it once, you’ll dread your next ice bath. Stick to the protocol of 50-55 degrees and you’ll do just fine.

References for “How cold should the water be? How much ice do I need to use”

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“How long should I take an ice bath for? How long should I take a cold shower for?”

There are varying opinions on this that range from 2-3 minutes up to 2 hours. I believe you should commit to a lesser goal than you initially think you can handle. Why? Because you’re trying to find a system that works for years, not something you’ll do for 3 days and then give up.

Cold Showers (8-10 minutes) – I recommend taking a normal length shower, just doing it in cold water, and starting off with the Hokey Pokey Method as mentioned above to get over that first flinch.

Ice Baths (15-20 minutes) – As mentioned in the Hokey Method, I follow the following protocol for ice baths.

0:00-5:00 – Immerse up to mid-waist, my legs are under water, but my upper-torso, arms, and feet are out of the water.

5:00-15:00 – I slide further down into the tub, submerging my chest and lower neck, but I still keep my head and hands out of the water.

15:00-20:00 (OPTIONAL) – If I’m feeling like a badass, I’ll fully submerge my whole body except for my head for the final 5 minutes.

Ice Packs on Upper Back / Lower-Neck (20 minutes) – On the days I’m not taking a cold shower or an ice bath, I utilize the product I created called the SlimIce Pack on my upper-back/lower-neck. I wear it on the outside of an undershirt for up to 20 minutes.

References for “How long should I take an ice bath for? How long should I take a cold shower for?”

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“How often should I do cold therapy?”

If you’re like me, once you learn about something new that you’ve been missing out on, you believe in it 100% and want to follow / believe in it so strongly you almost can’t tolerate alternative explanations.

This is the sure route to failure.

Moderation doesn’t mean accepting mediocrity, it means finding a system that you can stick to for life. Any new system you’re trying out needs to take into account how much time you ACTUALLY have to do something new, and the fact that sometimes you’re simply not going to stick perfectly to the plan.

With that said, I’ve created an ambitious but realistic plan that I currently follow each week – one cold shower on Wednesday night, one ice bath on Saturday morning (which is typically my diet “cheat day”), and ice packs three nights a week.

That’s it!

Is this as aggressive as daily cold showers and ice baths? Of course not, but it is simply not sustainable to take a cold shower or an ice bath every day for the rest of your life.

I recommend sticking to this plan for at least a month, and if you feel like you can up the intensity/frequency of cold therapy, go for it.

I’ve created a one-page guide that outlines my suggested weekly cold therapy regimen – The SlimIce Solution – A 7-Day System to Push Through the Last 10 Lbs.

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“Can I take a warm shower afterwards?”

I couldn’t find a definitive answer to this question in the literature, but the consensus seems to be that taking a warm shower after a cold shower or an ice bath does not significantly affect weight loss (source: mostly my own rigorous testing).

I believe the real issue is hatred for feeling cold right after a cold shower or ice bath. To reduce that misery, I always do three things to reduce the post-cold therapy misery: (1) I get a fresh clean towel to dry off with, (2) I have a fresh pair of warm socks to put on IMMEDIATELY afterwards and (3) I turn the heat on in my house BEFORE I begin cold therapy so that warm air is blowing on me the second I get out. The last one seems counter-intuitive, but remember the goal is to reach and maintain your target weight through SUSTAINABLE cold therapy, not to feel cold every waking moment.

When I take cold showers, I do it in the evening just before bed. I don’t take a warm shower after my cold shower, I just put on my warm socks and hop right into bed and that’s good enough.

When I take ice baths, I do it late Saturday morning. I’ve experimented with warm showers right after my ice bath, and it doesn’t seem to have a negative effect on my rate of fat loss.

WARNING – If you take a warm shower after cold therapy, my suggestion is to do it slowly. If your hands were freezing from being outside, would you plunge them into hot water as soon as you walked into the house? Of course not – you have to wait for normal feeling to return. I start with lukewarm water and slowly increase the temperature over the course of 5 minutes.

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“Can this be bad for the heart?” (Risks of Cold Therapy)

DISCLAIMER – I am not a doctor, and I don’t play one on the internet. Below are the risks I’ve read about. Consult your doctor if you’re concerned about starting a cold therapy regimen.

I have never experienced any adverse effects from cold therapy, but, as with anything in life, there are risks.

Mild Frostbite

Mild frostbite is the most common issue I’ve personally seen and read about (although it’s never happened to me). Every instance of mild frostbite related to cold therapy that I’m familiar with has been a direct result of putting frozen ice packs directly on skin (which I highly discourage) and leaving the frozen ice pack on too long (e.g. 45+ minutes). Dave Asprey has a great blog post on how he fell asleep while using ice packs and woke up with first degree burns on his body.

To mitigate this risk, I used moisture-wicking polyester to separate the SlimIce Pack from your skin. I also highly recommend limiting frozen gel packs to 20 minutes and wearing a thin shirt while using it.

If you’re concerned about frostbite, look at the Mayo Clinic’s symptoms of frostbite and first aid for frostbite.

The bottom line is this – be smart about cold therapy and you shouldn’t have an issue. Don’t put ice packs directly on your skin, don’t leave them on for longer than 20 minutes, and don’t fall asleep while utilizing cold therapy.

Other Risks

  • Hypothermia – according to the Mayo Clinic, prolonged exposure to any environment colder than your body can lead to hypothermia if you aren’t dressed appropriately or can’t control the conditions.
  • Cardiac risks – according to Dr. Jack Kruse, one of the foremost experts on cold therapy, before you begin, you must make sure your cardiac risks are low and talk things over with your doctor and family. Most people will have no trouble doing this at home.
  • Serious health condition – according to Dr. Jack Kruse, if you have a serious health condition, please consult a medical doctor before beginning a [cold therapy] regimen. Immediately stop treatment if you experience light-headedness or a pale pink to white coloration of the skin.
  • Chilblains – according to the Mayo Clinic, chilblains are painful inflammation of small blood vessels in your skin that occur in response to sudden warming of cold temperatures, which can cause itching, red patches, swelling and blistering on extremities. The best approach to chilblains is to avoid developing them by limiting your exposure to cold.

Aside from chilblains, most of these issues are a result of taking ice baths/cold showers that are too cold (below 50 degrees), for too long (longer than 20 minutes) or because you have a serious pre-existing condition.

Be smart, and no one gets hurt, capeesh?

References for “Can this be bad for the heart?” (Risks of Cold Therapy)

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“The hardest part is sticking to it.”

There are multiple reasons why it’s difficult to stick to a cold therapy plan, I’ve answered each one below:

  • You lose motivation – I believe lack of motivation occurs as a result of unclear goals, an unclear path to achieve those goals, and failure to achieve desired results. I believe the primary objective of cold therapy is to reach and maintain your target weight. I’ve outlined a clear system to achieve these goals in my free download – The SlimIce Solution – A 7-Day System to Push Through the Last 10 Lbs.
  • You fail to achieve desired results – If you’ve stuck to the cold therapy for a month and you’re not steadily moving towards your target weight, you need to take a step back and objectively look at all your habits. Are you eating the right foods at least 90% of the time? Are you sleeping 7-8 hours a night? Have you eliminated the big stressors in your life? Are you doing the right type of exercise? The answers to these questions are beyond the scope of this post, but if you suspect you’re deficient in any of these areas, I highly recommend reading The Paleo Solution. You don’t have to adopt or believe every single one of his claims to benefit from the book: there is plenty of helpful information all around (including specific meal plans and recipes if you’re having difficulty figuring out what to eat).
  • You try to take cold showers in the morning – I know most people are used to taking a shower before work, and you can still do that, but I highly discourage making it a cold shower. Yes, if you were trying to optimize every minute of your day, you could just replace your hot shower with a cold one, but that’s not your goal. Your goal is to create a sustainable system to achieve and maintain your target weight. When you wake up in the morning, and you can barely get out of your nice warm bed, how many times do you think you can convince yourself to “suck it up” and take a cold shower – once? Twice maybe? Cold showers in the morning when you’re tired and your skin is more sensitive are 1,000x more miserable than cold showers in the evening.

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“It’s a hassle to take ice baths.”

I’m with you, in order to cool 30-40 gallons of water to the target temperature range of 50-55 degrees Fahrenheit, it usually requires more ice than you have in your freezer. I sympathize with the fact that lugging 30+ lbs of ice home from the corner store is a giant hassle. That’s why I recommend two tactics to reduce the hassle.

  • As I outline in my The SlimIce Solution – A 7-Day System to Push Through the Last 10 Lbs, don’t try and take ice baths every day of the week! I advocate taking no more than 1 ice bath a week, preferably late Saturday morning (which is usually my cheat day).
  • Get someone else to deliver the ice. If you live in a city that has Instacart you can have your groceries delivered for less than $4 and they’ll deliver bags of ice too (even better, you can schedule the ice delivery on Friday for Saturday morning to keep you compliant and have them carry the ice bags directly to your door). If Instacart isn’t available in your city, you can hire local help using apps like Task Rabbit or Agent Anything to deliver ice to you. Additionally, most local grocery stores have delivery, just call and ask.

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“I don’t have enough time for cold therapy.”

If you don’t have time for cold therapy, you need to fix your priorities. One cold shower and one ice bath a week take a total of 30 minutes, and the SlimIce Pack can be worn during other activities.

If you truly don’t have time for cold therapy, I recommend focusing on improving other areas of your life to achieve your target weight (e.g., your diet).

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Additional Helpful Information

What supplies do I need?

  • Instant Read Thermometer – Use this thermometer to ensure the temperature of your cold shower / ice bath is in the proper range (50-55 degrees).
  • Extra Large Big Digit Timer – Use this timer to quickly observe the amount of remaining time in your cold shower/ice bath.
  • SlimIce Pack – I created this product, and I believe the SlimIce Pack is a great way to accelerate weight loss through cold therapy without having to hold the ice pack in place, allowing you to multi-task. If you can’t afford the SlimIce Pack, follow the directions in this post to make an ice pack for less than $1.00.
  • The SlimIce Solution – A 7-Day System to Push Through the Last 10 Lbs – I created this free one-page guide that tells you exactly what form of cold therapy to do, when to do it, and how long to do it for.
  • A big warm towel and wool socks – There’s nothing worse than getting out of a cold shower or an ice bath and feeling miserably cold. Don’t dry off with a wet towel. And as soon as you’re dry, put on warm socks immediately. It will make the whole experience much better, which will decrease your anxiety the next time you attempt cold therapy.

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Disclosures and Disclaimers

  • Disclaimer – I am not a doctor and I don’t play one on the internet. If you have any concerns whatsoever about starting a cold therapy regimen, contact your doctor ahead of time. The information presented here is based on my discussions with cold therapy practitioners, my personal experience, and articles found online. The information presented here is for informational purposes only.
  • FTC Disclosure – I fully test out a variety of products before recommending them to you, for most products that I recommend I receive a small amount of affiliate revenue (this has no effect on which products I recommend). Additionally, I am the creator of the SlimIce Pack, and I own the business which sells SlimIce Packs.

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