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Practical 30-day plan that combines controlled exposure to cold with intermittent fasting (18/6 — 20/4).
Purpose: accelerating autophagy, improving insulin sensitivity and “resetting” the nervous system through cold hormesis.
1 ️ ⃣ Why combine cold with fasting?
2 ️ ⃣ How to prepare (before day 1)
- Check your health— normal tension, without severe cardiovascular disease.
- Choose a post type: 18/6 for beginners, 20/4 if you are already adapted.
- Thermometer for water: Aim for 10-15°C in the shower/bucket; below 12°C only if you're used to it.
- Key rule: first cold, then natural heating (light movement, not hot shower immediately).
3 ️ ⃣ 30-day program (progressive)
4 ️ ⃣ Zi-type (example, “Autophagy Max” phase)
5 ️ ⃣ Quick Precautions
- Cold dermatitis/Raynaud Consult your doctor first.
- Do not stay in water below 10°C if you are alone.
- On days with abundant menstruation → replace the cold with a lukewarm shower, keep fasting light (16/8).
Want the detailed 30-day plan, daily trackers, and anti-inflammatory prescriptions?
👉 Download “The Complete Guide — Intermittent Fasting & Slimming“ and follow Cold-Fasting without banging your head with calculations!
Can I replace the cold shower with walking in cold weather?
Yes, 10 min in the t-shirt at 5-8 °C gives about the same nerve stimulus.
Am I not shaking too hard? Is it healthy?
Trembling is a sign of thermogenesis; if it lasts < 15 minutes and you can speak normally, that's fine. When you can no longer stand it, stop the exposure.
Can I make cold + post +... a palate? (funny question)
In theory, alcohol dilates the vessels and “tricks” the brain into being hot — risk of hypothermia! In free translation: better hot, after eating. 🥶 → 🥴 = bad idea.
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