I conducted a very comprehensive interview with Josephine Worseck on the most important questions that ice bathers can ask themselves. Josephine is a renowned ice bather, WHM trainer and author of the well-known book “The Healing Power of Cold”.
Constantin: Yesterday we had the pleasure of meeting Dr. Josephine Worseck, the author of the book “The Healing Power of Cold”. Could you briefly introduce yourself, Josephine?
Josephine: Thank you very much for the invitation, Constantin. I am a former molecular biologist from the Max Planck Institute and have been self-employed as a yoga teacher and alternative practitioner since 2017. I am also the first Wim Hof trainer in Germany. My focus is on helping people to use their own resources and the power of nature.
Constantin: Impressive! How did you get into ice swimming?
Josephine: I got into ice bathing through a professional collaboration with Wim Hof. My first ice bath with Wim Hof in person in 2016 was a challenging but instructive experience. Since then, I have taken countless ice baths and accompanied people.
Constantin: In your book, you emphasize the scientific side of ice bathing. What would you like to convey to beginners and advanced users?
Josephine: I want to give beginners the inspiration to try it out and get over the first hurdle. For advanced users, I want to provide background information so that they understand why cold is good and how they can handle it safely.
Constantin: You also explain why cold is healthy for the body. What aspects do you emphasize?
Josephine: Cold activates noradrenaline and strengthens the immune system. This hormone influences our day-night rhythm and offers various health benefits.
Constantin: Cold has many positive effects, such as the activation of noradrenaline, an anti-inflammatory, and the stimulation of brown adipose tissue. How do you see the effects on the immune system?
Josephine: Cold activates the vagus nerve, which stimulates the parasympathetic nervous system and promotes regeneration. It also increases the number of white blood cells, strengthens the immune system and reduces flu-like infections.
Constantin: Interesting! How does cold affect sporting activities?
Josephine: Cold reduces inflammation, helps with muscle regeneration and is particularly recommended for endurance athletes. When doing weight training, you should consider the timing of use so as not to impair muscle development.
Constantin: And can cold help you lose weight in the long term?
Josephine: Cold can increase energy expenditure, but long-term weight management requires energy balance. However, regular exposure to the cold, such as cycling without a jacket, can have positive effects.
Constantin: Is it possible to integrate such habits into everyday life, for example going to work lightly dressed every morning or hanging up the washing outside lightly dressed?
Josephine: Yes, it can have positive effects. Studies show that regular exposure to cold can improve insulin sensitivity and have positive effects on blood sugar levels.
Constantin: Exactly, and perhaps you should expose yourself to the weather and nature more often instead of always trying to regulate everything.
Josephine: Yes, that’s important. For example, not turning the heating up too high in winter to challenge the body and encourage adaptation.
Constantin: That sounds interesting. Cold definitely has positive effects, including on brown adipose tissue.
Josephine: Exactly, the brown adipose tissue reacts differently and burns calories in heat, which has positive long-term effects.
Constantin: Is there an excess of cold that could be harmful, similar to intensive sport?
Josephine: Yes, the dose is crucial. Too much can be counterproductive. However, it varies from person to person.
Constantin: How long should you eat before and after ice bathing?
Josephine: Eating something light beforehand, such as a banana or nuts, can help to support thermogenesis. After ice bathing, you should listen to your body and eat something to warm up if necessary.
Constantin: Are there any disadvantages or side effects to ice bathing?
Josephine: Ice bathing is not suitable for people with cardiovascular disease. Ice bathing for too long or too often can be problematic and you should watch out for signs such as tiredness and sensitivity to cold.
Constantin: How often and for how long should you ice bathe to feel the health effects?
Josephine: The benefits are often immediately noticeable. Studies suggest that winter bathers can build up stronger immune protection within just one season.
Constantin: How long does it take for brown fat to develop?
Josephine: There is no exact time frame, but short exposures over weeks can bring about changes.
Constantin: Can too much ice bathing be harmful?
Josephine: It depends on the individual’s tolerance. Some people like daily rituals, while others are more flexible.
Constantin: Are there any warning signs that you are taking too many ice baths?
Josephine: Yes, if you constantly feel tired, don’t get warm or experience other unusual symptoms, you should listen to your body.
Constantin: Thank you very much for the interesting insights and information!
Josephine: With pleasure! If people are interested, they can sign up for updates on my travels, workshops and trainings on my blog. Click here for my newsletter: https: //www.josephineworseck.com/kontakt.html
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