I want to tell you a story. A year ago, I decided to try something that most people would say is crazy—I started cold plunging. That means I dip my body into very cold water—only 9 degrees Celsius (that’s about 48°F)—for three minutes at a time. And I’ve done it almost every week for a year. Sometimes two times a week, sometimes five.
Yes, it’s cold. Really cold. But the benefits I’ve seen have made it totally worth it.
This post is all about what I’ve experienced in my body and mind from one year of cold plunging, and I’ll also share some cool science that shows how cold plunges can help almost anyone live a longer, healthier life.
Let’s dive in—pun intended.
Why Did I Start Cold Plunging?
I built my own cold plunge because I wanted to try it through the hot Okanagan summer. And before I knew it, I was still plunging in the fall… and winter… and now, a full year later, it’s become a part of my routine.
The first reason I started? Curiosity. I had heard that cold plunging could help with:
- Boosting energy
- Improving mood
- Helping with stress
- Even helping your immune system
As someone who exercises regularly, eats clean, takes high-quality supplements, and is always looking for ways to stay healthy, I thought: Why not try this too?
What I Noticed Right Away
After my first few cold plunges, I noticed a couple things:
Increased Energy
After getting out of the cold plunge, I felt like I had a shot of espresso—but without the crash. It was this clean, natural buzz of energy that lasted for hours.
Better Mental Clarity
It’s like my brain woke up. I could focus better at work, and I felt sharper, especially in the mornings after a plunge.
Improved Mood
This one surprised me. Even on tough days, I felt calmer after plunging. It helped me manage my stress better.
What I Noticed Over the Year
One year in, I’ve realized this isn’t just a quick energy boost—it’s changed how I handle life.
Better Stress Resilience
This past year has been one of the most stressful in my business life. And yet, I’ve been able to stay level-headed. I truly believe the cold plunges have helped reset my nervous system, even when life feels overwhelming.
Improved Sleep
My Garmin tracks my sleep. I’ve consistently seen better scores on the days I plunge. I fall asleep easier and wake up feeling more refreshed.
Stronger Immune System
I haven’t been sick this year—at least not like I usually would be. Sure, I exercise and eat well, but I think the cold exposure has been part of why my immune system is stronger.
What Does the Science Say?
Here’s what the research tells us about cold plunging, broken down in simple terms.
1. Cold Water Wakes Up Your Nervous System
When you go into cold water, your body sends a signal to your brain that says, “Pay attention!” This lights up your sympathetic nervous system—the part that handles fight or flight. That’s why you feel alert and energized afterward.
But here’s the twist: when you do cold plunging regularly, your parasympathetic system—the “rest and recover” system—gets stronger too. This helps your body bounce back from stress faster.
Study Highlight: Research from the International Journal of Circumpolar Health shows that cold water immersion can lead to better adaptation to physical and mental stress.
2. Cold Plunging Boosts Dopamine
Dopamine is your brain’s “feel-good” chemical. Cold water exposure can increase dopamine by up to 250%, according to a study published in Neuroscience Letters. That’s a bigger boost than running or even eating your favorite dessert.
No wonder it helps with mood and focus.
3. It May Help Your Immune System
Cold plunging can increase white blood cell count, which helps your body fight infection. A Dutch study showed that people who ended their showers with cold water (just 30 seconds!) were 29% less likely to call in sick for work.
Source: Kox et al., Proceedings of the National Academy of Sciences, 2014 – showed that cold exposure can boost immune response through trained breathing and cold exposure protocols.
4. It Can Help With Recovery
Cold water reduces inflammation. That’s why athletes have used ice baths for decades. For regular people, this means less soreness after exercise and faster recovery from muscle stress.
But What If You Hate the Cold?
Here’s the truth: nobody likes cold water at first. I didn’t either. But it gets easier—and even enjoyable—once you push through the first 30 seconds.
Start slow:
- Try ending your regular shower with 30 seconds of cold water.
- Work your way up to 1–3 minutes.
- Stay calm and breathe deeply—it really helps.
You don’t have to build your own plunge tank. There are lots of at-home systems now or even cold lakes and showers you can use.
How Cold Is Cold Enough?
I keep my plunge at 9°C (48°F). That’s plenty cold for health benefits, and I stay in for about 3 minutes.
Research says even water around 10–15°C can be effective. You don’t need ice cubes floating around—just water cool enough to feel uncomfortable but safe.
Important: If you have heart conditions or health concerns, check with your doctor before trying this.
Final Thoughts: It’s Not Just About the Cold
Cold plunging is now part of my 100+Living lifestyle. It helps me:
- Be more mentally focused
- Recover faster
- Sleep better
- Handle stress like a pro
- And possibly support my immune system
I believe the key is consistency. Like anything else—exercise, eating well, taking your vitamins—it only works if you stick with it.
Want to Learn More About Cold Plunging and Longevity?
If you have any questions about cold plunging or want help starting, email me directly at 100plusliving@gmail.com.
And if you’d like more simple, practical health strategies like this—things that help you live longer, with more energy and purpose—join our 100+Living Newsletter.
Each week, I send out one short email filled with ideas on:
- Biohacking
- Longevity
- Lifestyle upgrades
- Stress management
- And tools to help you live the life you deserve
Just send me a quick message and ask to be added—we’d love to have you as part of the 100+Living family.
To more cold plunges and better health,
Dr. J
