BODY. Cold Exposure Therapy.
It’s certainly a hot trend right now to do cold exposure therapy, as evidenced by biohackers such as Ben Greenfield, Rhonda Patrick, Peter Attia, Andrew Huberman … covering the topic at length through amassing research, podcasts and experts in the field. Plus there are some really fascinating studies backing what the verbose and energetic “Ice Man,” Wim Hoff, has been practicing and sharing for decades.
But Wim Hoff wasn’t the first doing cold exposure therapy. Your great-great grandmother was likely the original trendsetter, but by necessity. When it comes to health “aha’s!” that suddenly become trendy, I enjoy thinking about it from an evolutionary perspective. On-demand hot water only became a common luxury in the recent years. If you wanted to wash off the day's (or week’s) grime, into the cold river you would have gone 100+ years ago. Our bodies have evolved, to some extent, to adapt and even thrive with cold stress. We have just forgotten that fact with our heating systems. As a Buffalo-raised, current North Idaho resident, I couldn’t imagine live without hot water on-demand, and it’s something I honestly take for granted.
So, I decided to keep my love of cold water plunging I have had since a child throughout the winter months. I was always the first in the 50 degree pool in mid-May in Buffalo, or the fish who wouldn’t get out of the glacial lakes in Glacier National Park as a kid. When working as a guide in Glacier National Park in my 20s, I ended up bringing a wet suit along for the summer so I could swim in the glacially-fed lakes every morning as an alternate to the more terrifying thought of solo running in grizzly territory. But, continuing to cold-plunge throughout North Idaho winter? This has been a first me for me in 2023.
The routine is as follows: twice a week, I put on my sneakers, intentional extra layers with a towel around my neck and at sunrise head to Tubb’s Hill for a 3-ish mile trail run skirting part of Lake Coeur d’Alene. At the end, a dock awaits. I purposely try to build an internal sauna with the extra layers to make the contrast of hot to cold especially marked. The lake water temp has hovered around 35 to 36 degrees F, and conditions have been varied from 4 degrees to 40 degrees, sunny or snowy.
I hate the moment before I jump. It’s truly one of the hardest parts of the week. I often have an out-of-body experience witnessing myself standing in a sports bra and shorts, feet in the snow, looking out over the white abyss. “I have lost it. I have officially lost it.” The birds are there to witness, seemingly unruffled by my presence, and other than that … it’s a quick countdown before I think about it too much about it. I stay in for a 30-seconds to a minute and get layers on before the 0.5 mile jog home. Most of the time I just hope my hair doesn’t freeze too quickly - a new definition of brain freeze for me.
Despite the moments leading up to and soaking in the lake with ice chunks floating nearby being some of the worst, the rest of the day is the best. I notice a difference in my mental sharpness, energy and overall alertness. Studies confirm: adrenaline increases short term, dopamine increases long term, metabolism increases long term … on the list goes, with more benefits yet to be discovered, I am sure.
Aside from the physical and mental benefits, I would argue there is a benefit to my soul, too. One that feeds my 8-year old self that has just always loved this. I recall so clearly sitting on the dock mid-June of 2017 with a friend looking out at the still-frigid Whitefish Lake in Montana, readying for a jump. I made comment along the lines of how great jumping in cold lakes is for the metabolism. He looked at me and said seriously, “Casey, it’s good for the soul.” And I must say, I 100% agree. Especially when I have the blessed opportunity to do it in a beautiful, natural place such as a mountain lake.
I would recommend you read or listen to any of the researchers above for more numbers, details and specifics on what types of cold water exposure there are and which, if any, would be a great starting point for you. This is something to be worked into. I would not recommend starting at 35 degrees F if you have had little cold exposure experience. There are an increasing number of places where you can have controlled environments of cold exposure. Additionally, the shower or bath at home is a great starting place at cool, not cold or frigid, temps.
Cold Exposure Summary page by Dr. Rhonda Patrick
