Is Cold Plunging Good for Women? Comfort Is New. Resilience Is Ancient.

Written by Michael Roviello, MBA, MaED/ AET , Founder of Optimyze

One of the most common questions I get asked is, “Is cold plunging good for women?”

To answer that, we have to zoom out , not just to modern research, but to the story of humanity. Because the truth is, your body isn’t new. It’s ancient. And everything that happens when you step into cold water , the shock, the breath, the stillness , is part of a much older human story.

In this article, you will learn:

• • Why cold plunging is not a new wellness trend—but an ancient human practice of resilience.

  • How women’s bodies are naturally designed to adapt and thrive in cold environments.

  • The science behind cold exposure and how it strengthens your nervous system and emotional control.

  • Key health benefits of cold water therapy, such as improved circulation, reduced inflammation, clearer skin, and stress relief.

  • Key health benefits for women, including hormonal balance, reduced inflammation, improved mood, and deeper sleep.

  • How to safely begin your cold plunge journey—starting at moderate temperatures for lasting results.

  • When to use cold vs. heat therapy during your menstrual cycle or perimenopause for optimal balance.

  • What leading researchers like Dr. Andrew Huberman and Dr. Susanna Søberg reveal about cold adaptation and stress regulation.

  • Why finishing on cold builds resilience, focus, and calm—both in body and mind.

Let’s explore…

Remembering What We Were Built For

Our great-grandparents and ancestors lived in a world that demanded resilience. Most homes didn’t have hot water until the mid-1900s. People bathed in cold wells, rivers, or buckets heated by hand. There was no thermostat. Winters were cold and real.

Imagine what the Native Americans tribes from Wyoming, Utah, Dakotas, Midwest and Northern parts of the U.S. endured for centuries. Arizona became a state in 1912. It wasn’t that long ago.. How about European families who walked from Virginia to California in the search for new beginnings, they didn’t get to do so in warm temperature controlled SUV’s…

They didn’t need cold plunges , life provided them daily. But when they needed to wash, their only option was cold lakes, streams and well water….

Every time they walked outside, worked, or fetched water, they exposed themselves to the elements. Their nervous systems were constantly being trained by nature. They didn’t have “wellness routines.” They had life.

Women lived in these same conditions, raising families, cooking, gathering, washing, all while enduring harsh weather. The female body was not fragile; it was forged through adaptation. The body has evolved over hundreds of thousands of years to adapt to the elements. We have the software inside of us all.

Today, we’ve built a world that shields us from nature’s feedback. Hot showers, heated cars, insulated homes , our comfort has become constant. But comfort, over time, dulls the systems that used to keep us strong. Comfort is making us less resilient….

“Triggered” is a relatively new term widespread public use 2010”s, upset, angry, impulsive, or reactive particularly from internet and social media culture. which is a clear sign of the decline of our resilience and ability to adapt and react to dress in a healthy way.
Cold exposure reawakens those systems. It reconnects us to a rhythm that’s been part of human life for thousands of years. It’s not a new idea, it’s remembering who we are.

What Happens When You Enter the Cold

When you step into cold water, your skin’s temperature sensors signal your brain that you’re in danger. Your heart rate spikes. Your blood vessels constrict. Adrenaline and norepinephrine flood your system.

This is the body’s natural alarm, the sympathetic nervous system in action.

But in the cold plunge, something special happens: you choose it.

By controlling your breath and staying calm, you override your automatic reactions. Dr. Andrew Huberman calls this “top-down control”, the brain guiding the body instead of the body guiding the brain. In his podcast Using Deliberate Cold Exposure for Health & Performance (2022), Huberman explains:

“Deliberate cold exposure is one of the most powerful ways to train your mind to control your internal state, even under stress.”

Each time you practice, your nervous system learns that stress doesn’t equal danger, it’s just sensation. Over time, that practice transfers into daily life. You recover faster from stress. You become calmer under pressure. You’re building emotional muscle.

Starting Slowly and Building Cold Adaptation

Here’s where most people get it wrong: colder isn’t always better.

No research shows that an “ice-cold” plunge is more beneficial than moderate cold. What matters is the adrenaline and norepinephrine release that occurs when your body recognizes the challenge.

Dr. Huberman explains:

“We’re not chasing the cold; we’re chasing the adrenaline response. The goal is to achieve that alert, elevated state , not to suffer.”

You can start with a cold shower or higher-temperature plunge (around 55–60°F / 13–16°C). As your body adapts, you’ll need slightly colder water to trigger the same physiological response over time with training and practice.

Dr. Susanna Søberg emphasizes that adaptation is a journey:

“Cold exposure is a practice. As you adapt, your body becomes more efficient, your stress response becomes calmer, and the health benefits deepen.” (Søberg, 2021)

The key is consistency, not intensity. Start slowly, breathe through it, and trust your body’s intelligence.

Use the time in the water as meditation. Slow your breath. Feel your heart rate drop. Watch your mind soften. This is how you build “top-down control”, also known as grit or resilience.

“It’s not about fighting the cold. It’s about finding peace inside it.”

—Michael Roviello, Cofounder of Optimyze

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The Chemistry of Focus and Energy

Cold plunging releases adrenaline, norepinephrine, and dopamine, nature’s focus and motivation chemicals.

Huberman’s lab found that dopamine can rise by up to 250%, remaining elevated for hours after the plunge.

“It’s a sustained elevation, a calm, focused energy , not a quick spike and crash,” he explains. (Huberman Lab, 2022)

That’s why after a plunge, you feel clear, awake, and grounded. You’ve created your own chemical cocktail for clarity.

Dopamine drives motivation and reward. When you repeatedly pair discipline with reward, your brain starts craving challenge instead of comfort. That’s where growth happens.

Hormones, the Menstrual Cycle, and Listening to Your Body

During menstruation, the body is already directing blood flow outward. Cold’s vasoconstrictive effect (tightening of blood vessels) can sometimes increase cramping.

This is a great time to embrace heat therapy, sauna, steam, or infrared, which increases circulation and reduces discomfort (Jo et al., Journal of Physiotherapy, 2022).

The rest of the month, cold exposure supports hormonal balance by improving circulation, reducing inflammation, and stabilizing mood. Women in perimenopause also report fewer hot flashes and better sleep with consistent practice (Pound et al., Post Reproductive Health, 2024).

The message is simple: listen to your body. Adapt the practice to your rhythm. Cold and heat are complementary tools, not opposites.

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Safety First

Cold exposure is powerful, and like any form of training, it requires respect.

Avoid plunging without medical clearance if you are pregnant, have uncontrolled high blood pressure, heart disease, Raynaud’s syndrome, or a history of cold-induced arrhythmia.

If you’re new to cold exposure, don’t go in alone, use a coach. Always start gradually, breathe calmly, and exit if you feel dizzy, lightheaded or numb.

Huberman reminds us:

“The goal is adaptation, not shock. You want to stimulate your system, not overwhelm it.” (Huberman Lab, 2022)

The safest practice is a consistent, mindful one , not an extreme one.

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Benefits of Cold Plunging for Women

• Reduces inflammation and supports recovery
  

• Elevates mood, focus, and motivation
  

• Improves stress resilience and emotional control
  

• Strengthens the nervous system (parasympathetic activation)
  

• Enhances metabolism and fat burning via brown fat
  

• Supports hormonal balance and menstrual health
  

• Improves sleep quality and mental clarity
  

• Builds discipline, confidence, and calm under pressure
  

• Strengthens immune function and circulation

References

• Huberman, A. (2022). Using Deliberate Cold Exposure for Health & Performance. Huberman Lab Podcast.

• Huberman & Soberg (2022). How to Use Cold & Heat Exposure to Improve Your Health. Huberman Lab Interview.

• Søberg, S. et al. (2021). Altered brown fat thermoregulation and thermogenesis in winter swimmers. Cell Reports Medicine.

• Kox, M. et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS.

• Liu, Y. et al. (2015). RBM3 promotes synaptic protection and structural plasticity during hypothermia. Nature.

• Jo, J. et al. (2022). Heat therapy for primary dysmenorrhea: a systematic review and meta-analysis. Journal of Physiotherapy.

• Pound, M. et al. (2024). Cold-water swimming and female health: Effects on menstrual and menopausal symptoms. Post Reproductive Health.