When entering cold water, it's more comfortable to jump in all at once rather than gradually, as the body's cold receptors respond to relative temperature changes.

Start with a cold temperature that is uncomfortable but safe, typically around 60 to 55 degrees Fahrenheit, and aim for one to three sessions per week to accelerate fat loss.

Positive life changes are still stressors for the brain, which is why it's important to introduce them gradually.

When warming up, I spend a couple of minutes on each hand to ensure a careful warmup process without causing fatigue.

The concept of warming up the brain for cognitive tasks is not as well understood as warming up for physical activities, but it is equally important.

Experiments show that people can experience the same cold stimulus very differently, with pain ratings ranging from 1 to 10, indicating that there is no objective measure of pain.

Experiencing discomfort through practices like cold plunges can help us build resilience and learn to navigate stress more effectively.

Factors such as expectation, anxiety, sleep quality, circadian rhythms, and genetics all influence our pain thresholds and experiences of pleasure. To reduce pain, it's beneficial to know about a painful stimulus 20 to 40 seconds in advance, as this highlights the importance of subjective interpretation in pain perception.

Experiencing emotional pain can be useful for habituation, allowing individuals to get used to discomfort and realize it's manageable.