How to Use Cold Plunges for Fat Loss and Boosting Metabolism

Cold plunges promote numerous health benefits that make them a welcome addition to any wellness routine. One of the most commonly sought-after health benefits is learning how to use cold plunges for fat loss. The good news is that cold plunges have numerous ways to improve your metabolic health.

Some of these benefits come from the direct and immediate benefits of cold exposure (like cold-induced thermogenesis). Others are downstream and long-term benefits (like improved insulin sensitivity). Continue reading to learn how to use cold plunges to boost your metabolism and lose weight.

The Science Behind Cold Exposure and Body Function

Temperature—more specifically, temperature regulation—plays a crucial role in how our bodies function. Exposure to cold triggers a series of reactions that influence everything from our metabolism to our hormones. When the body is exposed to cold, it works harder to maintain its core temperature—a process that burns calories and activates various metabolic pathways. 

Beyond the immediate cold-induced thermogenesis, this thermal adaptation can lead to long-term adaptations that improve metabolic health. The science behind cold exposure helps us understand how to benefit from using cold plunges for fat loss.

The Science of Cold Plunges for Fat Loss

Thermogenesis: How Cold Exposure Speeds Up Your Metabolism

Thermogenesis is the body’s process of generating heat, particularly in response to cold environments. Cold plunges stimulate thermogenesis, meaning the body increases its metabolic rate to maintain a stable internal temperature.

This heightened metabolic activity not only helps in burning more calories but also enhances our body’s overall energy expenditure. As the body works harder to stay warm, it taps into energy reserves, supporting weight management and fat loss.

The Role of Adrenaline and Noradrenaline in Metabolism

Cold plunges also provoke a significant hormonal response, particularly the release of adrenaline and noradrenaline (also called catecholamines). These hormones are critical in the body’s fight-or-flight response. And the release of adrenaline can boost metabolism, increase heart rate, and mobilize energy stores. 

This surge in catecholamines is a response to the cold that supports fat burning and improves focus and alertness. The hormonal response triggered by cold plunges can thus have far-reaching benefits, extending beyond just metabolic health. This release of hormones also enhances mental clarity and mood.

Post-Plunge Calorie Burning: The Afterburn Effect Explained

One of the key benefits of cold plunges is the afterburn effect, a phenomenon where the body continues to burn calories at an elevated rate even after the plunge is over. This post-exposure calorie burn occurs because the body needs to increase its metabolism to return to its normal temperature.

The afterburn effect and the initial metabolic boost from the cold plunge can significantly contribute to weight loss. This makes cold plunges an effective strategy for those looking to shed excess pounds, as the calorie-burning benefits extend well beyond the time spent in the cold water.

How to Use Cold Plunges for Fat Loss

The Role of Cold-Induced Thermogenesis in Burning Fat

Cold-induced thermogenesis is a key mechanism by which cold plunges support fat loss. By increasing the body’s metabolic rate, cold exposure helps to burn more calories and reduce fat stores.

This process is particularly effective at amplifying the body’s natural fat-burning capabilities. Cold-induced thermogenesis supports immediate fat loss and can contribute to long-term weight management by keeping the metabolism elevated even after you get out of the cold plunge.

Appetite Regulation: How Cold Plunges Influence Hunger Hormones

Cold exposure has been shown to influence the hormones that regulate appetite—ghrelin and leptin. Ghrelin, often referred to as the “hunger hormone,” can decrease following cold exposure, leading to reduced feelings of hunger. 

On the other hand, leptin, the hormone that signals satiety, may become more effective in cold environments. This hormonal shift can help regulate appetite, making it easier to avoid overeating and maintain a balanced diet.

Cold Plunges and Fat Loss

Accelerating Lipolysis: Breaking Down Fat Cells with Cold Exposure

Lipolysis—the breakdown of fat cells into usable energy (more commonly referred to as “fat burning”)—is another process that can be enhanced by cold exposure. Cold exposure increases the release of lipase, an enzyme that promotes the breakdown of fat. This process allows the body to access and burn energy stored as fat more efficiently.

Cold plunges can be a powerful tool for accelerating lipolysis and supporting overall fat loss. Integrating cold plunges into your wellness routine can enhance your body’s ability to break down and use stored fat for energy.

This increased rate of lipolysis is even more pronounced when you use cold exposure to the point of low-intensity shivering. This study found that “during prolonged, low-intensity shivering, total heat production comes from 50% lipids (stored fats). 

Brown Fat Activation: Turning Fat into Metabolically Active Tissue

Unlike the more common white fat, which stores energy, brown fat is metabolically active and burns calories to generate heat. Cold exposure is one of the most effective ways to activate brown fat. When you take a cold plunge, your body activates your body’s brown fat, converting stored energy into heat.

This not only helps in warming the body but also contributes to overall fat burning. By regularly exposing your body to cold, you can increase the amount and activity of brown fat—the type of metabolically active fat that burns calories even at rest.

Boosting Metabolism Through Cold Plunges

Basal Metabolic Rate: How Cold Plunges Influence Your Baseline Metabolism

Your basal metabolic rate (BMR) dictates the number of calories your body needs to maintain basic functions at rest. Cold plunges can elevate your baseline metabolism by stimulating thermogenesis and activating brown fat.

This increase in metabolic rate means that your body will burn more calories throughout the day, even when you’re not actively exercising. Regularly incorporating cold plunges into your routine can boost your baseline metabolism and support long-term fat loss and weight management.

How Regular Cold Plunges Can Lead to Long-Term Metabolic Adaptations

The body’s ability to adapt to cold exposure is a key factor in reaping the long-term benefits of cold plunges. Regular cold plunges can lead to increased cold tolerance, improved metabolic flexibility, and greater efficiency in burning fat.

This adaptation process involves not only physiological changes. These include enhanced thermogenesis (up to 260%), increased brown fat activity, improvements in mitochondrial function, and hormone regulation. Consistently exposing your body to cold can achieve lasting metabolic adaptations that support better health and weight management over the long term.

Cold Plunges Effect on Insulin Sensitivity and Body Composition

Before we get into the science of cold plunges and their effect on insulin, let’s define a few terms.

Being insulin sensitive means that your body’s cells respond well to insulin. This allows for efficient uptake of glucose from the bloodstream to be efficiently used for energy or stored in muscle tissue. Being insulin sensitive promotes nutrient partitioning towards muscle growth and energy rather than fat storage, leading to a leaner body composition.

On the other hand, being insulin resistant means your cells do not respond as effectively to insulin. This results in higher (and prolonged) levels of glucose and insulin in the bloodstream. This can result in more nutrients being stored as fat rather than being used for muscle repair and energy, contributing to increased fat accumulation and a less favorable body composition.

Being insulin sensitive is crucial for effective glucose metabolism and fat loss. Cold plunges can improve insulin sensitivity by enhancing glucose uptake in the muscles and reducing insulin resistance. This means that your body can more efficiently process carbohydrates, storing less as fat and better utilizing it as a fuel source. 

Being insulin sensitive (as opposed to insulin resistant) has bigger implications than just your physical appearance. Improved insulin sensitivity also supports better blood sugar control. Improved insulin sensitivity is correlated with lower levels of blood glucose elevation and hyperinsulinemia—two major contributing factors of type-2 diabetes.

This study found that after ten days of cold acclimation (at 57-59°F), peripheral insulin sensitivity increased by 43% in eight type-2 diabetes subjects, reducing the risk of metabolic disorders such as type-2 diabetes.

In short, cold plunges offer an effective strategy to improve insulin sensitivity and support overall metabolic health. This means that after a cold plunge, your body is better at utilizing glucose for muscle protein synthesis and energy usage instead of storing it as fat.

Incorporating Cold Plunges into Your Fitness Routine

Incorporating cold plunges for fat loss into your fitness routine can effectively enhance recovery, speed up your basal metabolic rate, and improve insulin sensitivity.

The cold helps to flush out metabolic waste from the muscles, such as lactic acid, which causes soreness and fatigue.

Cold plunging allows better recovery, making it easier to maintain a more consistent workout schedule, leading to better long-term fitness results. It also helps speed up your basal metabolic rate through cold-induced thermogenesis. It can also improve your insulin sensitivity, leading to better nutrient partitioning and a better overall body composition.

Cold Plunges and Muscle Recovery

After an intense workout, muscles often become inflamed due to the microtears that occur during exercise. Cold plunges play a pivotal role in reducing this inflammation. The cold constricts blood vessels, reducing blood flow to the muscles, which minimizes swelling and speeds up the recovery process.

Cold plunges decrease inflammation, helping to alleviate soreness and allowing for quicker recovery. In turn, athletes and fitness enthusiasts can perform more physical activity in any given timeframe—one of the most important aspects of benefitting from a fitness program. 

How Long and How Cold?

To use cold plunges for fat loss, Andrew Huberman recommends a minimum total of 11 minutes per week divided over numerous plunges. Of course, you can cold plunge more often than that if you’d like.

To use cold plunges for fat loss, typical temperatures range from 50 to 59°F. Some people use cold plunges as cold as 39°F, but that’s pretty extreme. If you’re a beginner, start with water that feels cold to you and gradually lower the temperature until you hit the 50 to 59°F range.

Because most of these metabolic changes are adaptive and cumulative, it’s best to maintain a consistent cold plunge protocol in your wellness routine. This will give you the best chance of your body reaping the long-term benefits of improved insulin sensitivity and increased brown fat activation.

With that said, you will see an immediate effect on basal metabolic rate due to catecholamine production and cold-induced thermogenesis (especially if you reach the point of low-intensity shivering).

As with any other aspect of a wellness routine, consistency is key. Regularly incorporating cold plunges into your fitness protocol is the best way to get the most benefits of cold plunging.

Contraindications of Using Cold Plunges for Fat Loss

Even though cold plunges are generally considered safe, cold plunges are contraindicated for individuals with certain medical conditions. People with cardiovascular diseases, such as hypertension or heart conditions, should avoid cold plunges, as sudden exposure to cold water can cause a rapid increase in blood pressure and heart rate.

Individuals with Raynaud’s disease, a condition that causes extreme sensitivity to cold, should avoid cold plunges. Those with respiratory conditions like asthma may also experience exacerbated symptoms due to the shock of cold water, which can constrict airways. 

People with open wounds or skin conditions like eczema or psoriasis might find that cold water worsens their symptoms or delays healing. Pregnant women should consult with a healthcare provider before attempting cold plunges, as extreme temperature changes may pose health risks.

Lastly, anyone with a history of cold intolerance or frostbite should be cautious, as cold plunges can exacerbate these conditions.

Always ask your doctor if you are healthy enough to use cold plunges for fat loss!