Cold plunges have taken the wellness world by storm, and the benefits of a cold plunge routine might just take your breath away!
In recent years, cold immersion has gained massive popularity amongst some of the biggest names in health, and while it may be a trending topic, the science behind cold therapy suggests it's here to stay.
If you're looking for a health strategy that will never go out of style, look no further; it's eating right.
At MyFitFoods, we’re committed to empowering our communities with affordable and nutritious meals. Eating well, exercising, and drinking water are the bedrock of any comprehensive approach to health. From this sturdy foundation, any number of exciting protocols can be implemented, and today we’re excited to share a very cool way to build resilience and boost energy.
Stick around to the end because MyFitFoods has an exclusive discount for our FitFam members at Revive Plunge that will help you beat the heat this summer!
A Relationship with Adversity: The Hormetic Response
Hormesis is the biological mechanism where a low-dose stressor (cold) stimulates a productive response in an organism (human).
Hormesis is a fancy way of saying: What doesn’t kill you makes you stronger.
This concept is at the heart of cold therapy, sauna-bathing, and even exercise. By voluntarily embracing discomfort, we build mental and physical resilience and are therefore more equipped to handle life’s inevitable challenges.
Are We Too Comfortable?
Many of us enjoy climate-controlled environments, instant access to food, and are no longer pursued by large animals. For millennia, our ancestors faced unrelenting challenges, and today, while we reap the benefits of their struggles, our bodies and minds are starved for the challenges they evolved to conquer.
This disconnect between our biology and our lifestyle can leave us feeling stagnant, lost, and unfulfilled.
In this sense, cold plunges are an opportunity to tap into your primal DNA. As we’ll explore, by exposing yourself to real discomfort, you trigger profound cellular, cognitive, and even spiritual benefits.
Don't worry, starting a cold plunge routine doesn’t mean diving into freezing waters either. Ease into it, anywhere between 37-60 degrees is enough to activate your body and put you into…
Cold Shock.
When the body is immersed in cold water, your skin, the largest organ in the body, goes into emergency response mode! This triggers a cascade of signals to the brain, activating norepinephrine, the hormone and neurotransmitter responsible for our fight-or-flight response.
The immediate effects? A spike in heart rate and shortness of breath, a sensation you’ll feel the moment you take the plunge. (My cold shower, people know this feeling too!)
Within just a few minutes of exposure, the body releases up to 5x more norepinephrine. This surge of noradrenaline binds to receptors on your…
Brown Fat.
Unlike white fat, which stores energy, brown fat burns energy to regulate body temperature in the cold. This heat-generating process is known as thermogenesis, where the body breaks down glucose and fat molecules to produce warmth.
The characteristic brown color in brown fat is due to its high concentration of mitochondria. Often called the powerhouse of the cell, mitochondria break down nutrients to create energy. In fact, animal studies show that cold exposure increases mitochondrial production, enhancing the body’s ability to generate heat.
Can Humans Increase Brown Fat?
Unfortunately for us, we have very little brown fat, only about 50-100 grams (roughly the amount of a chocolate bar). However, research suggests that certain lifestyle habits can stimulate brown fat activation and even encourage white fat to behave like brown fat:
Cold plunge routine – A reliable way to activate brown fat
Exercise – Converts white fat into beige fat, which functions similarly
Eating healthy – Fruits containing ursolic acid help promote brown fat production
Increased iron intake – Healthy fat cells require iron-rich meals, like our Fit Salmon
According to research, the optimal window for cold exposure therapy to enhance brown fat production is approximately 11 minutes per week distributed across multiple sessions:
“Dr. Susanna Soberg has identified a minimum threshold that is crucial for achieving favorable outcomes, including decreased blood sugar levels, improved clearance of blood sugar, reduced insulin levels, and enhanced distribution and density of brown fats. To attain these benefits through cold and heat exposure, individuals are required to spend a total of 11 minutes per week...”
Cold Shock Proteins: Built-In Defense System
This is where things get really interesting. Cold shock proteins (CSPs) or chaperone proteins are reserve proteins stored in the liver. As their name suggests, these proteins are released into the bloodstream during cold exposure in an effort to protect the body.
Once activated, CSPs play a role in reducing free radical oxidation, a process that can damage cells and accelerate aging.
Free Radicals: Intruder Alert!
Free radicals are highly reactive molecules missing an electron, making them unstable and resentful. In an attempt to stabilize, they steal electrons from other molecules, setting off a chain reaction, damaging cells, and inciting chaos in the body! Common sources of free radicals are:
Smoking
Pollution
Poor diet
A cold plunge routine enhances the body’s ability to fight free radical damage by stimulating the production of endogenous antioxidants like glutathione. Glutathione plays a role in reducing oxidative stress, protecting cells from long-term damage.
As if that wasn’t impressive enough, CSPs have also been shown to increase protein synthesis, accelerating muscle repair and recovery by significantly reducing…
Inflammation.
Inflammation is the body's natural response to harmful stimuli like infection or injury. When inflammation becomes chronic, it can be a major catalyst for diseases like:
Heart disease
Autoimmune disorders
Alzheimer’s
Even cancer!
Think of inflammation as public enemy number one when it comes to long-term health. We’re constantly at war with inflammation, and a cold plunge routine can be a powerful tool in this battle.
Ice, Ice Baby
We all know that applying ice to a strained muscle helps reduce swelling and pain. That’s because cold constricts blood vessels, reducing blood flow and nerve activity to the affected area. Now, imagine applying that same principle to your entire body.
Studies show that a consistent cold plunge use can dramatically reduce both acute and chronic inflammation throughout the body while also boosting the immune system.
This is beneficial for both athletes looking to enhance recovery and us regular people seeking natural ways to reduce inflammation and improve general health.
Mood-Boosting Benefits of Cold Plunges
Studies have linked a regular cold plunge routine to an improved mood and a reduction in depression. We know that splashing into 50-degree water can 5x your norepinephrine levels, but the research below is beyond cool!
In this study, participants spent one hour in one of three tubs at different water temperatures:
32°C (89.6°F)
20°C (68°F)
14°C (57.2°F)
Researchers measured the effects on:
Metabolism
Norepinephrine
Epinephrine
Dopamine
Cortisol
The Results
Those who spent one hour in the 57-degree (not that cold) tub experienced:
A 350% increase in metabolism
A 530% increase in norepinephrine
A 250% increase in dopamine
What's more, dopamine levels remained elevated for up to two hours after exposure!
This data strongly correlates with the anecdotal evidence many cold plunge enthusiasts report: that despite the initial discomfort, people consistently feel great after their cold plunge routine.
The benefits include:
Increased energy
Improved mood
Enhanced mental sharpness & focus
Note on Gender Differences in Cold Plunge Response:
Men and women can experience cold plunges differently due to natural variations in physiology. Women often retain heat more effectively thanks to higher subcutaneous fat, but may experience more cardiovascular strain during immersion, such as increased heart rate and blood pressure. (3)
Given these differences, women might require shorter immersion times or warmer temperatures to achieve similar benefits. These differences don’t mean one group benefits more than the other, but they highlight the importance of listening to your body and adjusting accordingly.
Embrace the Chill
Why is it that something so uncomfortable can make you feel so incredible?
It’s one of nature’s great paradoxes. It makes me think of this quote by UFC lightweight Michael Chandler:
"Everything you've ever wanted is on the other side of discomfort."
In today's world, we need to actively seek out challenges to reconnect with our primal selves. There are many ways to do this, and a regular cold plunge routine is just one of them. But there's no denying the benefits are profound:
Stimulates brown fat production
Elevates mood
Reduces inflammation
Lowers stress levels
At MyFitFoods, we know that quality nutrition, hydration, and consistent exercise are the foundation of health and wellness. These pillars can be strengthened with habits that optimize energy and unlock the full potential of the human body.
That’s why we’ve partnered with Revive Plunge to make the benefits of cold immersion therapy accessible to our FitFam members. If you’re ready to take your health and performance to the next level, consider taking the plunge with MyFitFoods and Revive Plunge - use code MFF10 at checkout for an exclusive discount!
Disclaimer:
Always consult with your healthcare provider before beginning any new wellness routine, including cold-plunge use.
