What Happens after 14 Days of Cold Showers

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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.

71 responses to “What Happens after 14 Days of Cold Showers”

  1. 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. 😂

  2. I started working out recently in the mornings, by the time I get home I’m still hot and sweating so I take cold showers to cool off. The feeling of a good workout and a cold shower combined is one of the greatest feelings. I’m awake, more alert, energetic and in a better mood throughout the day.

    • Is there a specific time you have to have to be in the shower for cause most of the time when I take showers they last about 15 min

    • Cold showers bring so many benefits from self discipline to increased muscle mass and concentration it’s mad and it’s something they don’t teach us in school along with semen retention. Anyway I just made a vid on all this and went in deep I’d appreciate if you take a look you’ll learn something great 💯💪🏽

  3. Took my first cold shower ever and let me tell you, it was not easy! But after the shower you will feel so calm and happy. I will definitely continue this.

  4. Cold bath effect:
    Cold resistance 30%
    Inflammation recovery 20%
    Mental damage resistance 50%
    Status ailment resistance 20%
    Healthy buff

  5. I have High High HIGH anxiety and I’m telling you this doctor is amazing because when I’m at my worse which is way to often I’ll take a 5-10 minute of a cold shower it works. But now I’m gonna do it when I feel bad and good. Thank you so much Doctor

    • Try reading self help books. There’s lots on Pinterest or Instagram books pages for recommendations.

    • Thank you
      I have bad anxiety too.
      I never heard about cold shower help anxiety.
      I will try cold shower today.

    • @Narz I’ve always wondered if that works? I’m definitely gonna take your advice on that because I use to be the type to say nothing would ever help but once I tried it I was surprised and upset that it took me so long to take “GOOD ADVICE” lol Thank you so much 💕

    • @Flower San I’m so sorry to hear that I pray with all my heart that God takes away every bit of the anxiety and gives you a complete healing in Jesus Name Amen 🙏🏻 Yes you have to try the cold showers 🚿 and listening to music always helps me also to give you hope there is a light at the end of the tunnel, my anxiety went from 100 every day and night it caused me to have epilepsy severe epilepsy, insomnia, heart trouble and so much more and now I truly give God all The Glory no more seizures🙌🏼 and when I do get anxiety it’s so much lighter and it’ll only happen every few months if that, you’re gonna be okay and when you’re healed, you’re gonna see life in a whole new way and appreciate every moment of your life! Look forward to it! God bless you

    • Try mindfulness meditation. Studies show that even 5 minutes a day will noticebly decrease anxiety and stress.

  6. Tried my first cold shower this morning. It was great.
    Here is an idea. You actually don’t need to take a cold shower with soap and shampoo because that is really uncomfortable. 😂

    Take a regular shower and than when finished turn the water to cold for 3 to 4 minutes. 🥶
    Worked perfect this morning!!

    • @Ramon Mendoza lol wut. You can’t waste water. It’s not even possible. Turn off the propaganda. 😂

    • @Ramon Mendoza that being said, even if you could waste water, which you can’t. Taking a 5 minute shower is lightning fast. What on earth are you even on about? 😂

    • @Gary Oak what’s been proposed is to take a regular shower and AFTER that then spend 3 to 4 minutes in cold water… that’s clean water going directly to the drain for 3 to 4 minutes.

  7. I took a cold shower and it actually made me so calm and relaxed. Made me feel motivated for the day as well and my skin and hair felt great.

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

  9. 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.

    • 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.

  10. I’ve been taking cold showers for 3 years, adopted the 5 am victory hour this year and recently 16/8 intermittent fasting and 10+20 mins of HIIT sessions each day. All these help me to be a top performer in a stressful and pressured tech sales environment. Make more money and better health. Give it a go everyone.

    • @Long Nguyen HIIT every single day isn’t a good idea…will burn your system out…but the cold showers are everyday are fine.

    • @LakelanderI’m not sure what burn out feels like but I’ve been doing it for a while now, on daily basis. The 10 minute morning session is pure core not much of a HIIT. In the afternoon about 15 minutes consist of 120 burpees 10 different variants, really get my heart rate up, plenty of sweat.

      I feel fine, my body recovers pretty fast I don’t feel fatigue or sore anymore. Help me get away from 10 hours working in front of the PC.

      The intermittent fasting helped me drop 4 kgs! I’m at 11% body fat now, but can’t seem to drop any more weight.

  11. 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! 🙂

  12. 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 ❤️

  13. 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!!!

    • @Victor Dastile Well, a cold shower made me wake up immediately in the morning because it’s kinda like a shock but not really. Also your hair gets really smooth and less frizzy and it makes your skin healthier. Let me know if I can answer anything else

    • @Dr. Smoove 100%! I’m definitely gonna try not to take any hot showers anymore unless I really need to. So far I haven’t taken any hot showers for the last month. I see big improvement from hot showers. Thanks for asking!

    • @Bella I saw this Salvadoran guy say to take warm-cool showers then put ice on your hair after and he showed before and after pictures and he grew it really long (for a guy lol) like chin level? Kind of a bob cut haha.

  14. 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.

  15. 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.

    • @Reggie Storm 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.

  16. I’ve done this everyday when I take my showers even on winter. When I’m fatigued, I allow myself to feel relaxed and let the cold water run for awhile. Meanwhile, rain is great too. I used to make angel wings on ❄️ snow and run and playing in the rain. It’s fun and fun… definitely energy booster for me. All natural.

  17. LOVED this. I am healing right now and I went out in the sweltering heat to walk somewhere and man, my body really did some wonderful things, chemically speaking! A ton of my insulin resistance went away! I mean, I couldn’t STAND when my blood sugars would drop or when my mind and body started beggining for food but this was greatly diminished AFTER going in the heat! I really enjoy Hormetic effect Therapy now 😃.

  18. I started taking cold showers after a heatwave simply to cool down and help me sleep. At first I could barely stick my arms under the cold water without it taking my breath away. But you do get used to it. Now whenever I shower I’ll switch to cold afterwards and stay there for about 8 minutes or so. Feels amazing.

  19. I’ve been taking cold showers for a while and surprised how easy I get accustomed to cold. I started to wear less clothes and feel warm in cold weather also it doesn’t bother me the water is cold and I can wash soft parts of my body like belly without even noticing it’s ice cold. This is really interesting. Also it’s addictive.

  20. Since taking cold showers I’ve never felt more alive and lost inches around my waste. I feel my vision also has improved and I look forward every morning to have o e after my workout! Your body will eventually get used to it, just start off as normal with a warm shower then slower every minute or 2 turn it a little colder unit after a few weeks you cam jump straight in ice cold! 😎

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