Science & Soul with Dr Kristen Holmes The Science Behind Cold Plunges! Why More Women Should Try Cold Therapy!
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Jun 25, 2025 Cold plunges may be the secret weapon for reducing inflammation and enhancing recovery. Dr. Kristen Holmes explains the science behind cold therapy, including ice baths and cold showers, and their surprising benefits on the body. She discusses how cold exposure can boost mental resilience and outlines the best practices for safely integrating these techniques into your routine. Plus, learn about the role of cold shock proteins in facilitating recovery and why consistency is key to reaping the rewards.
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Hormesis in Cold Exposure
- Cold exposure induces hormesis, a beneficial stress that strengthens resilience.
- Proper cold doses train the autonomic nervous system and enhance thermal regulation.
Cold Shower Protocol
- For cold showers, make water cold enough to be uncomfortable and start with 30 seconds aiming for 2-3 minutes.
- Breathe through the initial panic to shift from sympathetic to parasympathetic state for calming benefits.
Ice Bath Guidelines
- Ice baths at 50-59°F for 2-3 minutes reduce inflammation and aid recovery.
- Limit frequency to 2-4 times weekly; fewer sessions for intense exercisers to avoid stress overload.