Cold exposure: Benefits, timing and the truth about women’s hormonal health
There’s a crisp magic to cold exposure. From invigorating early morning plunges to mindful cold showers, this practice is more than a shock, it is a gateway to resilience, metabolic health, mental clarity and an understanding as to why it is the latest social media trend.
What the expert says about the Benefits
Danish metabolic scientist Dr Susanna Søberg has investigated cold and heat stress deeply - she’s the mind behind the “Søberg Principle” regarding minimal effective dose. She emphasizes that 11 minutes per week of cold immersion (split across short sessions) can trigger impressive health gains. These include:
Enhanced insulin sensitivity and glucose metabolism - Cold exposure prompts your body to mobilize stored glucose to generate heat - a process known as non-shivering thermogenesis. This response helps clear glucose from the bloodstream and increases insulin sensitivity, particularly in brown fat and muscle. Over time, this makes your cells more responsive to insulin, reducing the risk of insulin resistance and type 2 diabetes.
Activation of brown adipose tissue - Brown fat is metabolically active tissue that burns calories to generate heat. Unlike white fat, which stores energy, brown fat uses it - especially when exposed to cold. When you immerse yourself in cold water, brown fat is activated to warm your body. This increases your resting energy expenditure, potentially aiding fat loss and improving metabolic health even when you’re not exercising.
Release of dopamine and norepinephrine - The cold triggers a surge in norepinephrine (a neurotransmitter and hormone that enhances alertness, vigilance, and attention). Dopamine, the “feel-good” neurotransmitter, also increases significantly after cold exposure (by up to 250% in some studies). This biochemical cocktail can elevate your mood, sharpen your focus, and give a natural energy boost without caffeine.
Lower inflammation and cardiovascular benefits - Brief cold exposure acts like a “training session” for your blood vessels. Vasoconstriction (narrowing of blood vessels in the cold) followed by vasodilation (widening as you rewarm) enhances blood flow and endothelial function - key to heart health. Over time, this improves circulation, reduces resting heart rate, and helps regulate blood pressure. Additionally, cold exposure dampens chronic inflammation by reducing pro-inflammatory cytokines, similar to how exercise creates an anti-inflammatory effect post-recovery.
Timing for Maximum Effect
Neuroscientist Andrew Huberman describes deliberate cold exposure as a form of eustress (a controlled stressor that releases stress hormones in a transient, beneficial way).
His protocol recommendations include:
Early in the day, not close to bedtime so to avoid disrupting sleep;
Aiming for uncomfortably cold yet safe temperatures. This would be between 10–15 °C for 1–5 minutes;
A weekly cumulative dose of roughly 11 minutes, spread over sessions (e.g., 2–4 sessions of 1–5 minutes each).
What About Women in Their Child‑Bearing Years?
Cold exposure isn’t harmful for women during their child-bearing years—in fact, when used mindfully, it can be a powerful tool to biohack your cycle and support hormonal health, energy, and mood. Research from experts like Dr Susanna Søberg and Dr Stacy Sims confirms that women can safely benefit from cold exposure, just like men. What matters is adjusting volume and timing based on cycle phase and stress recovery status. Here’s how to use it effectively:
Follicular phase (Day 1 - 14)
Estrogen levels rise, improving cold tolerance.
Ideal time for longer sessions (2–4 minutes) at colder temperatures (10–15 °C).
Expect enhanced energy, mood, and resilience.
Luteal phase (Day 16 - 28)
Progesterone increases, and stress sensitivity may rise.
Opt for shorter immersions (~1 minute) or milder cold (~15 °C).
Helps reduce PMS symptoms without overloading the nervous system.
Cortisol and cold exposure
Initially there may be a cortisol spike (anticipation + first exposures), but as adaptation occurs, baseline cortisol decreases and stress‑regulation improves. Research has shown this cortisol spike is no more than that of an intense exercise session.
There’s no indication that properly done cold exposure harms fertility or hormone balance. In fact, the improved circulation, mood, and inflammatory control can support well‑being during child‑bearing years — as long as protocols respect cycle phase and individual stress levels.