From shredded bodybuilders to pregnant women, thousands are swearing by the benefits.
Cold plunges are popping up everywhere—gyms, podcasts, TikTok, even your neighbor’s backyard tub. And while it may look like just another trend, the truth is: this icy ritual might actually be doing something big behind the scenes. Whether it’s faster recovery, more mental clarity, or better mood… people keep coming back to the cold for a reason.
The Ice-Cold Truth: Why Cold Plunges Are a Game-Changer
Let’s get one thing clear: cold exposure isn’t a gimmick. It’s a scientifically supported method for triggering powerful responses in the body.
According to recent research, cold water immersion (CWI) stimulates the sympathetic nervous system, increases the release of norepinephrine and endorphins, and supports anti-inflammatory responses—leading to improved mood, better pain tolerance, and enhanced recovery capacity [1][2].
One study published in Temperature (2023) [1] found that whole-body cold water immersion significantly elevated concentrations of norepinephrine and β-endorphins after just a few minutes, both of which are linked to improved mental resilience, mood, and focus. Another study in the European Journal of Applied Physiology [2] confirmed that CWI can lower post-exercise muscle soreness and reduce systemic inflammation.
Cold plunges help your body adapt to stress more efficiently—and recover like a machine.
But here’s the kicker: cold plunges don’t replace recovery nutrition—they amplify the benefits when paired with it. Without proper fuel, you’re just a freezing meat popsicle.
How to Do Cold Plunges the Right Way
If you want to follow the protocol used in scientific studies, here’s how cold plunges are typically done:
-
Temperature: Between 50°F to 59°F (10°C to 15°C). For beginners, start on the higher end of that range and decrease as your tolerance builds.
- Duration: 2 to 3 minutes per session is often enough to trigger the desired physiological responses. More advanced protocols go up to 11 minutes total per week, split into multiple sessions [1][3].
- Frequency: 2–4 times per week is a great starting point. Consistency is more important than pushing limits.
- Setup: Ideally, a tub or tank that allows full-body immersion up to the neck—including arms and legs. The benefits are greatest when the entire body is submerged, but it’s not the only way to get results.
Now, what if you don’t have a tub?
You don’t need a fancy setup or backyard ice bath to get started. Cold exposure is all about consistency, not perfection.
Here are a few ways to enjoy the benefits, even without full immersion:
-
Cold Showers: Start with 30 seconds at the end of your regular shower and build up over time.
-
Face Dunks or Ice Packs: Splash your face with cold water or place an ice pack on your upper back/neck—this activates the vagus nerve and kickstarts the calming nervous system response.
-
Foot or Hand Baths: Immersing hands or feet in cold water can stimulate your nervous system without needing a full-body dip.
- Cool Air Exposure: Step outside with light clothing for 2–5 minutes early in the morning. Bonus: this pairs well with sunlight exposure for natural circadian rhythm support.
The key is to stay in the cold long enough to feel uncomfortable—but not unsafe—and to exit once your timer goes off, not when you feel like it.
Sounds tough? That’s because it is. Cold exposure is more than just a physical challenge—it’s a mental workout. It trains you to stay calm and in control, even when every part of your brain is screaming to jump out and crawl back into a warm bed.
A Routine with Cold Plunges: What the Science Says
According to a research [3], the benefits of cold exposure—like increased dopamine, norepinephrine, and improved recovery—are optimized when done post-workout. That’s because your body is already activated from physical effort and more responsive to the beneficial stress response cold triggers.
So what would a routine look like?
-
Train hard. Go all in on your lift, sprint, or circuit because your recovery will be next level. We recommend Superhuman Extreme before your session. Extreme push and performance guaranteed!
-
Fuel your recovery. Before jumping into the cold, take your Superhuman Post. A scoop of this primes your body for repair and performance—right before the plunge. It contains Velositol®, a patented ingredient shown to amplify muscle protein synthesis [4]. Combined with creatine monohydrate (the gold standard for muscle growth and cell hydration), plus electrolytes and L-Carnitine, it helps kickstart a full-spectrum recovery process.
- Now plunge. The cold will reduce inflammation, support muscle repair, and leave you mentally dialed in for hours. It’s the ultimate finisher—by the time you submerge, your body is already loaded with everything it needs for a recovery that feels nearly unfair. You’re not just enduring the cold—you’re mastering it with intention.
With this routine, you're layering physical performance, rapid recovery, and the mood-boosting benefits of cold—all in one powerful flow.
Cold Plunges + Smart Nutrition = Results That Stick
Cold exposure triggers powerful adaptations, from increased dopamine to enhanced metabolism and stress resilience. But those benefits only increase when paired with the right recovery inputs.
If you’ve already nailed your workouts and your nutrition is on point, cold plunges could be the game-changing edge you didn’t know you needed—not just for your muscles, but for your mind too.
Remember: the most important step to start cold plunging isn’t buying a fancy tub, a ton of ice, or a backyard setup—it’s simply getting started. You don’t need to stay in for hours either. This is about consistency and building the habit. And when you pair it with science-backed recovery tools?? Pffff that's when you go from average to Superhuman.
/
