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Self-Paced6–8 Weeks

Cold Exposure Mastery

A 10-module science-first course on hormesis, the physiology of cold shock, brown adipose tissue, protocols for cold showers, ice baths and cryotherapy, mental resilience, athletic recovery, contrast therapy, and building a sustainable personal cold practice. One of the most powerful free tools available for dopamine, metabolism, and mental toughness.

$97

10/10 lessons available

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Interactive Workbook

Action prompts and key learnings

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Completion Certificate

Certificate for this course

Download a SEVYN University certificate to mark course completion. It is educational recognition, not a clinical credential.

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Included With This Course

A free 15-minute consult with a SEVYN coach

Every course comes with a free one-on-one call with Sam or Adam. Bring a question or a sticking point, choose your coach — or let us match you — and leave with a clear next step.

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10 Lessons

W1

1.1: Hormesis — What Doesn't Kill You Makes You Stronger

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Defining hormesis and the hormetic curve, eustress vs. distress, the evolutionary mismatch of modern comfort, and how cold exposure builds cellular resilience through controlled stress.

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W2

1.2: The Physiology of the Cold Shock Response

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Vasoconstriction and vasodilation, the norepinephrine and dopamine spike (up to 250%), the mammalian dive reflex, and why the initial shock is the most important part of the practice.

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W3

1.3: Brown Adipose Tissue (BAT) and Thermogenesis

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White vs. brown vs. beige fat, non-shivering thermogenesis via UCP1, how BAT improves insulin sensitivity and glucose clearance, and the Søberg Principle of ending on cold.

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W4

2.1: Cold Showers vs. Ice Baths vs. Cryotherapy

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The pros and cons of cold showers, hydrostatic pressure in ice baths, the science of whole-body cryotherapy, and a real cost-vs-benefit analysis for each modality.

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W5

2.2: Safety Guidelines and Contraindications

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Cardiovascular contraindications, understanding after-drop, the danger of hyperventilation in water, and why breathwork must never be done in water. The safety chapter you cannot skip.

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W6

2.3: The Minimum Effective Dose

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The 11-minute weekly threshold (Huberman), frequency vs. duration, temperature guidelines, and the diminishing returns of extreme session duration.

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W7

2.4: Mental Resilience and Top-Down Control

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The anterior midcingulate cortex (the willpower centre), overriding the panic response, translating cold resilience to daily life stress, and the psychology of voluntary suffering.

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W8

3.1: Cold Exposure for Athletic Recovery

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The inflammatory response to exercise, when to use cold for recovery, when to avoid cold (hypertrophy and strength training), and timing cold around workouts.

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W9

3.2: Contrast Therapy — Fire and Ice

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The physiology of vasodilation (heat) and vasoconstriction (cold), standard contrast protocols, cardiovascular benefits of contrast therapy, and always ending on cold.

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W10

3.3: Integration — Your Personal Cold Protocol

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Periodising cold exposure based on life stress, listening to your body vs. pushing through resistance, building a sustainable lifelong practice, and combining cold with breathwork safely.

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This site is not a medical website nor does it prescribe or recommend any prescription medication. SEVYN is strictly an educational platform.

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