The cold truth about recovery

As much as we do that standing curl thing when we step into freezing cold water, the shock of the water is doing more than just making you look awkward, it’s our biology kicking into gear.

When you shiver from cold plunging it’s really your nervous system adapting to stress.  As you cold plunge more frequently over time, that response becomes more efficient, meaning you become more resilient, calm under pressure, and quicker to recover.

Cold exposure is like training for your nervous system.

Beyond the physical element, exposure to cold water has shown to increase dopamine by up to 250%, leading to a prolonged mood boost that can last hours.

A cold plunge protocol, when done correctly, can give you a natural high that sharpens your focus and boosts your energy.

Burning fat beyond the plunge

Brown fat activates to keep you warm by burning energy when you expose yourself to cold temperatures.  As this process happens, your metabolism increases, which in turn burns more calories even after you’ve dried off.

Regular cold plunging has also been linked to better insulin sensitivity and improved metabolic flexibility whereby your body becomes more efficient at using different energy sources, like carbs and fat.

Physical recovery benefits from cold

Cold water immersion (CWI) works wonders for muscle recovery but depending on when it’s timed, it can also have adverse effects for individuals who are trying to build muscle.

A 2022 review published in Sports Medicine found that CWI is highly effective in reducing muscle soreness and aiding recovery when used immediately after high-intensity training or competition.  This is great if you’re training back-to-back or simply just want to feel less sore the next day.

However when it came to building muscle and strength, it was much better to wait 6-8 hours after cold plunging or simply doing it before training instead as the cold temperature had adverse effects on the body’s natural muscle-building response.

Additional benefits from CWI

🧠 Improved Mental Clarity & Focus - CWI triggers a surge of norepinephrine, a neurotransmitter tied to attention, alertness, and focus. 

🔁 Enhanced Circulation - Cold water exposure also causes blood vessels to constrict and then dilate, improving blood flow and vascular function.

🧘 Mood Regulation & Reduced Anxiety - The combination of norepinephrine, dopamine, and the breath control required during cold plunging helps train emotional regulation and may help in reducing symptoms of anxiety and depression in some instances.

Cold plunge timing and strategy

You may not realize it but your core body temperature increases after cold exposure, essentially working hard to warm itself up after you’re done and drying off.  

The rise in temperature acts as a natural wake-up signal, whereas when your body’s core temperature cools down, you begin to feel a lot more sleepy.

As a result, an ideal time of day to cold plunge is in the morning or early afternoon when you’re in need of the signal to wake up and focus.

It’s best to avoid cold plunging late in the evening as an increased body temperature can hinder your wind-down routine and delay sleep onset.  Similar to light exposure, your body’s clock pays attention to temperature exposure as well.

Starting out cold

The beauty about a CWI protocol is you don’t need an expensive plunge tub or frigid lake to get the benefits from cold water.

Start simple:

A cold shower works - 30-90 seconds, 2-3x per week.

Or

Fill your bathtub with cold water and toss in a few bags of ice.

Aim for 1-5 minutes per session while you slowly work your way up, building your resilience with consistent weekly sessions.

According to Huberman Lab research, 11 minutes of total cold exposure each week is the sweet spot for optimal results 

Cold tips:

Breath through it to stay calm - long, steady exhales signals to your body that you’re safe

Keep your hands and your feet submerged as they are the most temperature sensitive and leaving them out of the cold reduces the effect.

With your hands and feet submerged, move your limbs around.  When you stay still, your body begins to create a “thermal layer” to try to dull the cold.  When you move your arms and legs, this stimulates the cold all over without having to lower the temperature to get the same effect.

TLDR TRIO

📈 Controlled exposure to cold boosts resilience, mood, and metabolism
✅ It also supports recovery and trains your nervous system
⌛ Best done in the morning - 11 minutes a week is all it takes