Ben Greenfield’s Weekly Roundup: March 28

New Discoveries

Is Cold Therapy Making You Hungrier? The Shivering Truth About Cold Exposure, Increased Hunger, & Fat Loss 🥶🍽️ 

You’ve probably heard all about how cold exposure—whether ice baths, cold showers, or cryotherapy–can ramp up your metabolism, boost recovery, and help with fat loss. But there’s something suprising you might not be considering: cold exposure can actually make you hungrier.

A recent study published in the American Journal of Clinical Nutrition just flipped the script on the idea that cold always equals fat loss. In a controlled crossover trial, researchers had 47 adults spend 24 hours in a research facility where they could eat as much as they wanted. The kicker? They did this in both cold (19°C) and thermoneutral (23.5°C) conditions to test how the temperature affected their calorie intake.

When the room was colder, participants ate about 13% more food, clocking in an extra 411 calories on average. 🤯

Now, the fascinating part here is that this increased food intake wasn’t tied to changes in energy expenditure, respiratory exchange ratio (RER), or even carbohydrate oxidation. In other words, cold exposure itself didn’t significantly increase calorie burn—it just made people hungrier and led them to eat more.

The researchers speculate that cold exposure activates your body’s natural energy-sensing mechanisms, prompting you to consume extra calories to help maintain your core temperature. After being exposed to cold, your body may enter a subtle form of survival mode, working harder to stay warm, which signals your brain to refuel. This happens because eating increases thermogenesis—a process known as the Thermic Effect of Food (TEF)—which generates heat during digestion.

Interestingly, in the study, some participants continued to eat more the next day if their bodies had increased carbohydrate oxidation during the cold phase, indicating that the effects of cold exposure on appetite might persist even after the temperature normalizes.

❄️ So, what’s the takeaway?

✔️If you’re using cold therapy as part of a fat-loss regimen, just keep in mind that it might make you hungrier than usual. That post-ice-bath burger you’re craving might not just be in your head—it’s your body’s way of compensating for the extreme chill you experienced.

✔️If your goal is to lose body fat, it’s all about balance. Cold exposure has its place for boosting your metabolism and recovery from exercise, but don’t let those increased cravings catch you off guard. 

✔️Stay mindful of your calorie intake post-cold therapy, and keep the focus on nutrient-dense, satiating foods to keep those cravings in check.

The bottom line: cold exposure might make you feel like a superhero, but it can also make you hungrier than a bear emerging from hibernation. Know the science, and you’ll know how to make the most of your cold therapy without sabotaging your goals.

Interested in learning more about how to reap the most benefits from cold therapy, including for metabolic enhancement and fat loss? Check out these resources:

• From Depression, Addiction & Low Energy to Becoming a Total Breathwork Ninja: How to Unlock the *Transformative* POWER of Breath, Cold Therapy & Sweat Lodges with Michael Nuss and Maximilian Freiler.
• Keto vs. Carnivore, Hormonal Chaos from High Protein, the *Surprising* Truth About Cold Exposure, and Why Carbs Are CRUCIAL with Jay Feldman.
• 377: The Big Vitamin D Mistake, How Ben Reads A Book A Day, Cold Therapy vs. Cryotherapy vs. Cold Thermogenesis & Much More!
• Capsaicin, Cold Thermogenesis, Keto Cooking Tips, Getting To Know Ben Greenfield & Much More!
• The 2 Best Ways To Burn Fat Fast (Without Destroying Your Hormones Or Metabolism).
• The BEST Supplements & Tests For Babies & Children, Methylene Blue For The Brain, Does Cold Water Immersion “Ruin” Exercise Results & MORE! Solosode #483.
• Your Brain’s Armor: Why You Need To Care About Your Blood Brain Barrier (13 Ways To Fix A Leaky Brain).
• Stack Cold Thermogenesis, Blood Flow Restriction & Grounding With High Intensity Interval Training For Massive Cardiovascular & Hormonal Gains, With VASPER Inventor Peter Wasowski.