The cold protocol was basically putting your wrists in ice water for one minute on, 2 minutes break, and another minute. This is similar to some brown adipose tissue activating protocols which consist simply of dipping your feet in ice water.
For reference, more intense protocols have you going shirtless in front of a fan blowing cold air or taking outright ice baths. You don’t have to do that.
In this study, the exercise was 20 minutes of cycling at 90 watts. Depending on your level of physical fitness, not quite enough to break a sweat.
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