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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.

$19.95

10/10 lessons available

Order summary

Cold Exposure Mastery$19.95 once
Today$19.95 AUD

Where the course becomes a practice. Daily logging, 90-day cycles, and the people doing it with you.

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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

Available now

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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