60 | Cold Water Immersion: The Chilling Truth Behind Ice Baths

Oct 6, 2025

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Do cold plunges really work or are they just another wellness trend? This trend has taken the internet by storm but what does science actually say?

In this episode, Michael dives deep into the research on cold plunges. We explore their history, the benefits (and myths) around recovery, inflammation, mood, sleep, and fat loss and where the evidence is still shaky. You will learn what cold plunges actually do for your body and what’s just clever marketing.

So if you are curious about trying cold plunges or if you are an athlete wondering if ice baths really help, this science-backed episode about cold water immersion is for you.

🎗️ Timestamps:
05:52 Introduction to Cold Plunges
09:53 History of Cold Water Therapy
13:13 Cold Plunge Claims Vs. Research and Lack of Research Diversity
16:36 Do Cold Plunges Help Muscle Recovery?
20:22 Cold Plunges And Athletic Performance
23:30 Cold Plunges For Inflammation & Immunity
25:54 Can Cold Plunges Support Fat Loss?
29:35 Cold Plunges For Mental Health & Mood
30:36 Do Cold Plunges Improve Sleep?
36:00 Do Men And Women Respond Differently To Cold Plunges?
37:24 Final Thoughts & Takeaways

📒 Resources Mentioned:
📄 Sex difference in cold perception and shivering onset upon gradual cold exposure
📄 Cold water immersion impact on muscle and strength gains:
- https://pubmed.ncbi.nlm.nih.gov/33146851/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/?utm
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/?utm
📄 Cold water immersion impact on brown fat:
- https://pubmed.ncbi.nlm.nih.gov/35837014/
📄 Cold water immersion on mood:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/

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🟡 How to: Fitness
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🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!