Why I Don’t Believe in Cold Plunging — Here’s What I Do Instead

I’m not against cold exposure. I’m against the idea that cold plunging is automatically beneficial for everyone.

One of the things I appreciate about Traditional Chinese Medicine (TCM) is the idea that not every wellness practice is appropriate for every constitution. The question isn’t simply, “Is cold plunging good for you?” It’s: “Is this the right stimulus for your body, at this time?”

What TCM Gets Right About Cold

In TCM, cold is generally viewed as an influence that can constrict circulation and slow physiological processes. That doesn’t mean cold exposure is inherently harmful. A short, controlled exposure can be stimulating and invigorating, particularly for someone with a robust constitution or signs of excess heat.

That sudden exposure to cold can create a strong sympathetic nervous system response, which may be one reason people report feeling energized, alert, and mentally clear afterward.

But there’s an important distinction:

Feeling stimulated is not necessarily the same as being nourished.

For someone who is already depleted, repeatedly creating a strong stress response may not be the best way to support the body.

Consider Your Constitution

If you tend toward signs of Yang deficiency—such as:

• Chronically cold hands and feet
• Fatigue or low energy
• Loose stools or digestive weakness
• Poor digestion
• Symptoms that improve with warmth
• Menstrual discomfort that feels better with heat

—repeated cold exposure may be more depleting than supportive.

This is where I think TCM offers a valuable question:

Do you have enough Qi and Yang to benefit from this stimulus?

Rather than following a wellness trend simply because it works for someone else, pay attention to how your own body responds.

Timing Matters

If you do choose to use cold exposure, TCM would generally favor earlier in the day, when Yang is naturally rising.

I would be more cautious with cold exposure when you are:

• Exhausted or depleted
• Sick or recovering from illness
• Already feeling cold
• Using it late at night
• During times of your menstrual cycle when your body is asking for more warmth and rest

What We Know About Cold Exposure

There is also interesting research around the physiological response to cold.

Sudden cold exposure can trigger a number of adaptive responses, including increased norepinephrine, activation of brown adipose tissue, changes in blood flow, and other cellular stress responses.

Cold exposure can also stimulate the production of cold-shock proteins—protective molecules involved in cellular adaptation to sudden temperature changes. Research is exploring their potential roles in protecting neurons, supporting cellular repair, and maintaining protein synthesis.

Cold is a form of hormetic stress: a small, controlled stressor that can activate adaptive responses in the body.

But more is not necessarily better.

You don’t need to stay in freezing water for an extended period to create a physiological response. For many people, a brief, controlled exposure is enough to create a meaningful stimulus without turning the practice into an excessive stressor.

For cold exposure, even moderately cold water—around 50–60°F (10–16°C)—can be enough to create a substantial cold response.

And This Is Where Heat Comes In

This is why I personally love incorporating heat into the conversation.

Heat and cold create very different physiological responses.

Heat causes blood vessels to dilate, increasing blood flow and helping deliver oxygen and nutrients to tissues. It also increases metabolic demand and can stimulate heat-shock proteins, which help cells respond to and repair damaged proteins and protect against cellular stress.

Cold, on the other hand, causes vasoconstriction and stimulates a different set of adaptive pathways.

Rather than thinking of one as better than the other, I think of them as different tools.

Why I Prefer Contrast

Alternating heat and cold can create repeated changes in vascular tone—vasodilation followed by vasoconstriction—which acts somewhat like a pump for circulation.

This contrast may support blood flow and the movement of metabolic byproducts through the tissues.

But I don’t believe you need to punish your body to make it healthier.

I believe in using temperature as a form of information and stimulus.

Warmth when the body needs nourishment.
Cold when the body has the capacity for stimulation.
Rest when the body needs recovery.

The goal isn’t to chase the most extreme wellness practice.

The goal is to understand your body well enough to know what it needs, when it needs it, and how much is enough.

I trust this finds you well! If you have any questions, please feel free to reach out!