Metabolic Reset & Fat Burn Protocol (with Cold Plunge + Fasting)

Goal: Target stubborn fat, reset metabolism, enhance mitochondrial efficiency, and increase cold tolerance and brown fat activation.

✅ Key Features

• Cold Plunge while fasted
• Red Light for fat cell stimulation
• EWOT for aerobic capacity
• PEMF & IR Sauna for metabolism & recovery
• HBOT for oxidative stress reduction & recovery

🧠 Scientific Rationale

• Fasting + Cold Exposure: Promotes brown adipose tissue (BAT) activation and norepinephrine release, accelerating fat metabolism.
• Red Light Therapy: Triggers photobiomodulation of fat cells, improving lipolysis.
• PEMF: Improves cellular energy and insulin sensitivity.
• EWOT: Boosts mitochondrial biogenesis and oxygen efficiency.
• IR Sauna: Increases post-session calorie burn through passive thermogenesis.
• HBOT: Repairs inflammation from rapid fat oxidation and supports recovery.

📋 Protocol Structure

Cycle Duration: 6 weeks

Frequency: 5 sessions/week

Session Duration: ~75–90 minutes

Best time: Morning (while fasted)

🧊 Step-by-Step Daily Session

1. Red Light Therapy (Bed or Belt) – 20 mins

• Applied to abdomen, thighs, or lower back
• While fasting to amplify fat metabolism signaling
• Boosts mitochondrial activity in fat cells

2. Cold Plunge – 3 to 5 minutes

• Fasted state only
• Begin with 60–90 seconds if new to cold therapy, progressing to 5 minutes
• Activates brown fat, increases catecholamines (noradrenaline, dopamine), and improves glucose control

3. EWOT (Exercise With Oxygen Therapy) – 15 mins

• Moderate bike or treadmill effort (zone 2)
• Enhances post-cold thermogenesis and fat oxidation
• Boosts oxygen utilization and VO2 max

4. PEMF Mat – 20 mins (post-exercise)

• Lays the foundation for recovery and further metabolic stimulation
• Supports cellular communication and insulin sensitivity

5. Optional: HBOT – 60 mins (2–3×/week)

• Helps reduce oxidative stress from fat breakdown
• Aids in inflammation control and mitochondrial optimization

6. Infrared Sauna – 20–30 mins (2–3×/week, alternating with HBOT)

• Supports detoxification
• Amplifies post-workout calorie burn and hormonal regulation (GH, cortisol)

📈 Expected Benefits

• Decreased abdominal fat and waist circumference
• Improved glucose and insulin response
• Better cold tolerance and mental resilience
• Higher resting metabolic rate (RMR)
• More stable energy and mood during the day
• Improved mitochondrial density and endurance

🧪 Optional Additions (if allowed in your protocols):

• Green Tea or Coffee pre-session: enhances thermogenesis
• BCAAs or Electrolytes post-session: to prevent muscle catabolism
• Body composition scans every 2 weeks to track fat/muscle ratio