What Are The Benefits of a Cold Plunge
Winter is coming.
No, this is not the beginning of the next Game of Thrones novel I've been waiting decade for. This is actually something that will happen... and SOON!
Ever heard of Wim Hoff, the Ice Man?
If not, I'll recommend a book.
If you haven't noticed by now, I read... A LOT.
The book's called What Doesn't Kill Us by Scott Carney. Here's the link .
Even if you know about cold exposure and Wim Hoff, and haven't read the book, I'd recommend it.
It's a good read.
Scott's an investigative journalist. He's made it his job to find things out in the world that are popular and debunk them.
He couldn't do so after hanging out with Wim Hoff. In fact, he became a hardcore enthusiast of cold exposure and breathwork as he was trying to discredit the man.
My Experience With Cold Exposure
I bought my first ice tub about 7 years ago. It was a big plastic tub and I filled it a couple times a week with ice. Then, I found out they had a cold pool at y local swimming pool in Taiwan. The water wasn't as cold as I got it in my little ice tub, but it was a hell of a lot easier to go there, do the cold pool, sauna, and swim laps that it was to order lug a bunch of bags of ice up to my then apartment.
According to the research that's been on the subject, and there's been a ton from the international attention Wim Hoff helped bring to the practice, you really don't need to freeze your nipples off anyway. Three to five minutes in 50 degrees Fahrenheit water a few times a week is all you need to reap the benefits.
As I said in the title of this email, cold exposure is also a great way to get your body acclimated to the cold. When I was doing it a few years ago, I'd ride around on my motorcyle in a shorrt sleeved t-shirt.
Again, this was Taiwan, but... 50 degrees Fahrenheit riding around on a tiny island on a motorbike is still enough to shiver you pretty good.
So this past weekend, I built one myself. It's pretty simple and VERY cheap if you're looking to go budget. You can also pay thousands of dollars for one, but I'm not at that point in my life yet.
I made a quick YouTube video if you'd like to make one yourself.
So, What Are the Benefits of a Cold Plunge/Ice Bath
1. Improved Circulation
Cold water causes blood vessels to constrict (vasoconstriction), and upon exiting, they dilate (vasodilation). This process can improve overall blood flow and cardiovascular function, promoting better circulation and oxygen delivery throughout the body.
2. Reduced Inflammation
Cold plunges help reduce inflammation by lowering the temperature of inflamed tissues. This is particularly beneficial for athletes or people who experience muscle soreness, joint pain, or inflammation from injury, helping in faster recovery.
3. Boosted Immune System
Regular cold exposure is believed to stimulate the production of white blood cells, which helps to strengthen the immune system and increase the body's resistance to illness.
4. Enhanced Recovery After Exercise
Cold plunges are often used in sports for recovery. They help reduce delayed onset muscle soreness (DOMS) and muscle damage, speeding up recovery after intense exercise by reducing inflammation and promoting tissue repair.
5. Increased Endorphins and Mood Improvement
Cold exposure can stimulate the production of endorphins (feel-good hormones) and norepinephrine, leading to improved mood, reduced anxiety, and stress. Many people report feeling invigorated and more mentally alert after cold plunges.
6. Improved Metabolism and Fat Loss
Cold exposure can stimulate brown adipose tissue (BAT), which is a type of fat that burns calories to generate heat. This can increase overall metabolic rate, potentially contributing to weight management and fat loss over time.
7. Enhanced Mental Toughness and Resilience
Cold plunges require mental fortitude, which can help build resilience, discipline, and mental toughness. Over time, regularly exposing yourself to cold can improve your ability to handle stress and discomfort in other areas of life.
8. Better Sleep
Cold exposure can have a calming effect on the nervous system, promoting relaxation and helping to regulate sleep patterns. Many people report improved sleep quality after consistent cold therapy.
9. Skin Health
Cold water exposure can tighten pores and reduce puffiness, potentially improving skin tone. It may also help reduce inflammation linked to conditions like eczema or psoriasis.
10. Reduced Stress and Anxiety
Cold plunges can lower cortisol levels (the stress hormone) and have been shown to improve symptoms of anxiety and depression in some individuals. The shock of cold water helps release neurotransmitters that make you feel more calm and centered afterward.
Should You Cold Plunge?
At the end of the day, you should do whatever the hell you want to do. All I'm doing is sharing what's worked for me and why I do it.
If you're curious about it, maybe find a friend how has one and try it out first.
Aside from the boosted immune system, I've been told it also helps with allergies, which are an immune deficiency really. The biggest problem I've had coming back to the states has been constant sniffling and runny nose from allergies.
I'm hoping this does the trick as well as getting me winterized for the eventual drop in mercury.
Have a great week, and keep it natural.
