By Gabe Sanders PhD, NSCA-CSCS
Cold showers and icy dips might not sound appealing, but new research suggests they could provide powerful benefits for your body and brain. Controlled cold exposure, such as cold-water immersion or short cold showers, is gaining attention for its potential to improve metabolic health, reduce inflammation, and support mental well-being.
Cold exposure activates brown fat
A recent clinical trial found that participants who practiced cold-water immersion several times per week showed better insulin sensitivity and improved markers of glucose metabolism after six weeks. Cold exposure activates brown fat, a unique type of fat that burns energy to produce heat. This not only helps regulate body temperature but may also play a role in reducing fat mass and balancing blood sugar.
Cold exposure boosts your metabolism
Cold exposure does more than boost your metabolism. It stimulates the release of norepinephrine, a hormone linked to alertness and mood, which may explain the mental clarity and energy people often report afterward. Regular cold exposure may also support the parasympathetic nervous system, helping the body recover from stress more effectively.
You do not need to dive into an ice bath to see results. Even 30 to 90 seconds of cold water at the end of your shower can activate many of the same physiological responses. Start slow, breathe steadily, and give your body time to adapt.
Cold therapy is not for everyone
Cold therapy is not recommended for everyone, particularly individuals with heart or vascular conditions, so talk to a healthcare provider before starting. But for many people, this simple habit may offer a refreshing and natural way to build resilience and support long-term health.
Article’s Sources
Cain, Tara, et al. “Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis.” PloS one 20.1 (2025): e0317615.
Russell, Brooke M., et al. “Post-exercise warm or cold water immersion to augment the cardiometabolic benefits of exercise training: a proof of concept trial.” Frontiers in physiology 12 (2021): 759240.
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