Day 1: Expose yourself to uncomfortable cold for 2 minutes using cold shower, ice water on hands, or sitting outside in cold
Day 2: Increase cold exposure to 3 minutes
Day 3: Increase cold exposure to 4 minutes
Continue adding 1 minute of cold exposure daily through Day 14, reaching 15+ minutes
Do not shiver violently - simply tolerate the discomfort
By Day 14, your body will have adapted to previously unbearable cold temperatures
Continue the protocol 2 times per week to maintain cold adaptation benefits
