Do cold plunges actually work?

Good morning friends,

Cold water therapy is everywhere -
From ice baths to Wim Hof showers, it’s being marketed as the next wellness cure-all.

But the real story?
It’s more nuanced than influencers let on.

Let’s dig into the science.

What the research actually says
A recent analysis published in PLOS One reviewed 11 studies involving over 3,000 participants.

Here’s what they found:

1. Temporary benefits
   Cold water immersion can reduce stress and improve mood - but only for about 12 hours.
   After that, the effects fade.

2. Inflammation spike
   Cold exposure triggers a short-term increase in inflammation.
   That’s part of your body’s stress response - and it can help with muscle recovery…
   But if you already struggle with chronic inflammation, it may backfire.

3. Your genes matter - big time
   People with a suboptimal UCP1 gene - which controls thermoregulation - don’t respond well to cold.

Instead of burning fat, they can:

• Spike cortisol
• Store more fat
• Feel anxious, wired, or fatigued

This is why cold therapy works wonders for some - and leaves others worse off.

So should you take the plunge?
Cold water therapy isn’t bad.
But it’s not a miracle, and it’s not for everyone.

The key is knowing whether your biology supports it - or whether it’s just another stressor your body doesn’t need.

Click here to get your DNA test

When you understand how your genes respond to stress, inflammation, and temperature - everything changes.

Feeling stuck, inflamed, or frustrated by wellness trends that don’t work for you?
Book a call with my team and let’s find out what your body actually needs to thrive.

To your health,