Cold plunging is having a moment, from celebrity Instagram feeds (cue Tom Brady) to Amazon sales on ice baths making headlines. The world’s favorite endorphin rush promises everything from fat-burning to anti-aging, but does a few minutes in cold water actually slow aging? The science is fascinating and nuanced, and could contradict what you’ve been told.

🧊 Cold plunging—also called cold-water immersion, ice dipping, polar plunging—is a form of cryotherapy. This harnesses cold for therapeutic means.

Cultures have reported on the benefits of cold water therapy since 3500 BC, yet researchers are only beginning to understand the impact on well-being.

There’s a lot we don’t know, but one thing is for certain: cold exposure triggers an ‘extremely strong’ physiological response, says Professor François Haman of the University of Ottawa in a 2023 interview with NPR.

This manifests as vasoconstriction (constricted blood vessels 🩸), shivering 🥶, brown fat activation 🔥, adapted stress hormones 😮‍💨, a racing heart 💓, and more.

→ It also triggers the release of rare cold shock proteins, which are ‘the best of the best [proteins]’ for healing organs, says Sophie Strauss, co-owner of Sauna Camp in Minneapolis, in an interview with Livelong.

While many small studies offer promising clues about it’s impact on physiology, does that mean longer life? Not necessarily.

So far, most of the current research has been focused on general health benefits rather than longevity outcomes. And according to Haman, much of the science is built on “very thin” evidence. Similar statements are being made today.

But an important thing to understand is that the effects, while not proven to extend lifespan, can contribute to healthy aging and have a trickle-down effect on lifespan.

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Intentional cold water exposure can boost metabolism, lower inflammation, and support recovery and resilience on the cellular level. 💥 It can also just make you feel good. Let’s break it down:

Upgraded metabolism: Prevailing research suggests that cold plunging activates brown adipose tissue (BAT), a type of fat that can increase insulin sensitivity and help stabilize blood sugar. These metabolic pathways can reduce risk factors for cardiovascular disease, including diabetes and obesity, and can have a crucial role in aging healthy longevity, according to a 2025 review.

Inflammation and oxidative stress: Cold water exposure can reduce ‘inflamm-aging’ (age-related chronic inflammation). Inflammation may be linked to the onset of every age-related disease. Cold plunging can also reduce oxidative stress that causes inflammation, thereby improving the likelihood of having a healthy and functional brain, body, and mind. 

Immune support 🛡️: It is hard to measure immune function, but short bursts of cold exposure might boost immune health and help to stave off severe infections. For instance, cold water swimmers report less sickness than those who do not plunge 🤧; but, this does not prove that cold water is the medicine. There’s also inconsistent evidence that it changes white blood cells and reduces respiratory infections.

Mental health and mood-boosting potential: Beyond physical benefits, the mental benefits can be profound. 🧠 Cold exposure continues to show the most consistent benefits for mood.

In one small study, 20 minutes of cold ocean swimming (56.5°F) reduced self-reported ‘negative’ emotions (tension and depression) and raised self-esteem. This checks out. Even a five-minute dip in 68°F water increases alertness and sparks feelings of pride and inspiration, according to Stanford.

Stress resilience: Cold exposure can help the body handle real-world stress better too. Stanford discusses a study that shows just 15 minutes of cold plunge reduces cortisol (a key stress hormone) for 3 hours afterwards; this suggests it can help train the nervous system to respond better to everyday stressors—meaning less cortisol and inflammation.

→Emotional resilience has a proven link to lifespan.💡

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If you are starting, experts recommend:

Most studies look at benefits of shorter and colder temperatures, but you could also achieve benefits with longer sessions at ‘warmer’ temperatures.

A 2025 study from University of Ottawa found that one-hour cold water immersion at 57.2°F for seven consecutive days can fundamentally change the structure of cells, improving cellular resilience to stress and reducing inflammation.

Cold plunging is uniquely individual, and that’s especially true for women. For instance, when it comes to recovery, women should consider cold plunging after exercise.

According to exercise physiologist and researcher Dr. Stacy Sims, women vasodilate (expand) after exercising, sending blood to the extremities.🩸 Cold plunging may be able to redirect the blood back to the vital organs (head, heart, torso) and optimize oxygenation, organ function, and nutrient delivery—in other words, it leads to faster recovery.

Women should also stick to warmer temperatures between 50°F and 60°F. Icy temperatures can inhibit blood flow TOO MUCH.

❗Cold plunging isn’t for everyone. People with heart conditions, high blood pressure, lung issues, or diabetes should check with a doctor first. Hypothermia is a legitimate concern too. And don’t ignore if cold plunging just makes you feel too uncomfortable. That can outweigh the benefits. 

→ She suggests following your plunge with a warm beverage and a balanced meal—think lean protein, greens, and complex carbs.

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Until next time,

_{The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.}

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