Cold Thermogenesis

Cold thermogenesis is the deliberate exposure of the body to cold (cold plunges, ice baths, cold showers) for hormetic benefit. The hypothesized mechanisms are activation of brown adipose tissue (the metabolically active type of fat), training of the autonomic nervous system, and improved post-exercise inflammation control.

The evidence base for consumer cold plunging is smaller and more uneven than the marketing suggests. Mechanisms are plausible but the human RCT base is limited and mixed. A 2022 review described the field as "a continuing subject of debate."

Cold plunging is reasonable to try as a hormetic practice. Don't treat it as a medical intervention. See our cold vs heat post for the honest comparison.