Men & Cold Exposure
Hormone Optimization, Recovery, and Resilience
Cold plunging—once the domain of elite athletes and Navy SEALs—has become a go-to biohacking and recovery tool for men seeking to boost performance, balance hormones, and improve mental clarity. Backed by science and supported by evolutionary biology, cold water immersion offers unique advantages for men at every age.
1. Cold Exposure & Testosterone: What We Know
One of the most frequent questions men ask is whether cold plunging increases testosterone. The short answer: indirectly, yes—though direct evidence is limited.
Dr. Thomas Seager: A Personal and Scientific Journey into Testosterone & Cold Plunging
Dr. Thomas P. Seager, PhD—an Associate Professor in Sustainable Engineering at Arizona State University and co‑founder of Morozko Forge—brings a unique engineering mindset to cold plunge therapy. When a midlife elevated PSA reading prompted significant concern, Seager adopted daily ice baths and a ketogenic diet, and within months saw his PSA drop from 7.0 to 1.1 ng/mL, while his total testosterone soared from 728 ng/dL to 1,180 ng/dL, all without testosterone replacement therapy
He went on to document case studies—including his former student—who achieved similar increases in testosterone using a specific protocol: cold immersion before workouts (rather than after) to stimulate luteinizing hormone and trigger a natural testosterone surge. Seager explains this is driven by cold-induced mitochondrial biogenesis—the creation of new mitochondria in brown fat, muscle, and endocrine tissues—which enhances the body’s ability to synthesize testosterone efficiently and sustainably
In his book Uncommon Testosterone: Cold Plunge Therapy for Optimizing Sexual Health, Seager dives deeper into the mechanistic foundations and lifestyle strategies for using cold exposure to balance hormones, support prostate function, and improve reproductive health in both men and women.
What cold plunging does:
Reduces cortisol, which competes with testosterone in the hormonal cascade. Lower stress means less testosterone suppression.
Increases dopamine and norepinephrine, which can indirectly support testosterone by improving mood, motivation, and exercise drive.
Improves insulin sensitivity and body composition—two key factors in optimizing free and total testosterone levels.
Stimulates the hypothalamic-pituitary-gonadal axis, which plays a role in natural testosterone production, especially when combined with resistance training.
While direct increases in testosterone from cold plunging hasn’t been documented, animal studies suggest cold exposure may preserve or increase testosterone output, especially when done moderately (Sakamoto et al., 1996).
2. Physical Recovery and Muscle Gains
Cold plunging is widely known for its ability to speed up muscle recovery and reduce soreness—beneficial for men engaging in high-intensity training, weightlifting, or endurance sports.
Reduces inflammation and DOMS (delayed onset muscle soreness) after workouts
Improves circulation and lymphatic drainage, helping flush out metabolic waste
May help preserve muscle mass when used after non-hypertrophy-focused training
Note: While cold plunging post-resistance training may blunt hypertrophy signals (muscle growth) if done immediately, plunging at least 4–6 hours after lifting or on rest days preserves recovery benefits without limiting gains (Roberts et al., 2015).
3. Mental Clarity, Mood, and Stress Resilience
For men dealing with work stress, brain fog, or low mood, cold plunging offers immediate and cumulative mental health benefits:
Triggers up to 2.5x increase in dopamine, elevating mood, drive, and pleasure (Huberman, 2022)
Elevates norepinephrine, enhancing focus and cognitive function
Trains the nervous system to regulate better under stress, increasing mental toughness and vagal tone
May reduce symptoms of depression and anxiety (Shevchuk, 2008)
This stress-adaptive effect—known as hormesis—helps men handle physical and emotional challenges more efficiently.
4. Metabolic Health & Fat Loss
Cold exposure increases activation of brown adipose tissue (BAT), a thermogenic fat that burns calories to produce heat. For men looking to drop weight or optimize metabolic health, this is a powerful ally.
Boosts resting metabolic rate (RMR) and calorie burn
Enhances glucose uptake and improves insulin sensitivity (Lee et al., 2014)
Supports fat loss, particularly visceral fat, when combined with diet and training
Many men also report fewer sugar cravings and more stable energy after consistent cold exposure.
5. Cardiovascular & Immune Benefits
Cold plunging isn’t just about performance—it’s also a longevity strategy.
Enhances circulation by forcing vasoconstriction and subsequent vasodilation
Improves vascular tone and may help lower blood pressure over time
Boosts immune resilience—regular plungers show increased white blood cell counts and NK cell activity (Janský et al., 1996)
Supports heart rate variability (HRV), a strong marker of cardiovascular health and stress adaptation
How to Cold Plunge: Best Practices for Men
Recommended Protocol
Temperature: 45–55°F (7–13°C)
Duration: 1–5 minutes
Frequency: 2–5x per week
Target: 11 minutes total per week (per Huberman Lab recommendations)
Don’t overdo it—plunging for too long or too often may cause fatigue, immune suppression, or hormonal disruption. We see men as the primary people who try to do too much when it comes to cold exposure.
When to Avoid Cold Plunging
If you have uncontrolled high blood pressure or heart disease, consult a provider first.
Avoid immediately post-heavy strength training if your goal is muscle growth.
Skip plunges if you’re sleep-deprived or under heavy systemic stress, as it can be too taxing.
Real-Life Results
Men who plunge consistently report:
Greater motivation to work out and stick to routines
Reduced inflammation, aches, and joint pain
Better emotional regulation and confidence
Faster recovery after sports or injury
Improved libido and body composition
Increased testosterone and energy
Improved mood during the winter
Cold plunging isn’t just about braving discomfort and proving masculinity—it’s about harnessing controlled stress to build a more resilient, hormonally balanced, and high-performing body. Whether you're optimizing testosterone, pushing athletic goals, or reclaiming your mental edge, cold therapy is one of the most effective, accessible tools for men’s health today.
Consistency, moderation, and intentional timing are key. Plunge smart, and your body will thank you.