Cold plunging has exploded in popularity across wellness communities. Images of ice baths, lake dips, and cryo-chambers are filling social media feeds. But as this trend grows, so does confusion—especially when it comes to how cold exposure affects women differently than men.
If you know me or have followed along here or on my social media platforms (Instagram or Facebook) you have likely noticed that cold plunging is a part of my regular routine. Some recent online debates have suggested that women should avoid cold plunging altogether. They point to hormonal fluctuations, stress sensitivity, and perceived fragility. Although there might be some truth to it, some lifestyle and nutrition advice is not for everyone. This is usually the case. But what does the science actually say? But when it comes to cold plunging I follow the advice from a scientist, Dr. Susanna Søberg, who has dedicated her career to study cold plunging, for men and women.
Dr. Susanna Søberg is a world-leading metabolic scientist. She is the creator of the Thermalist Method®. She has become a key voice in setting the record straight.
“Women are not too sensitive for cold plunging. What women need is nuanced guidance on how to use cold therapy effectively and safely, to trigger a cascade of health benefits.” – Dr. Søberg
Why Women Respond Differently to Cold
Hormones matter. And for women, cold tolerance and stress responses shift across the menstrual cycle. Cold immersion affects our sympathetic nervous system (fight or flight) and parasympathetic nervous system (rest and digest). Therefore, the timing and context can influence how cold plunging feels. This also affects how beneficial it is.
- Follicular phase (days 1–14): Estrogen rises, and many women feel more resilient and energized. This is an ideal time to lean into cold exposure.
- Luteal phase (days 15–28): Progesterone increases, sensitivity to stress can rise, and tolerance to cold may drop. That doesn’t mean stop—just scale it back.
Adjusting the Protocol: A Smarter Approach for Women
Instead of abandoning cold exposure, adjust the dose:
- In the follicular phase, aim for 1–4 minutes in cold water (around 15°C is sufficient).
- In the luteal phase, try 1–2 minutes or switch to a brief cold shower.
- If you’re highly stressed, sleep-deprived, or feeling depleted, cold may feel overwhelming—and that’s okay. Rest is also productive.
What About Cortisol?
One concern raised is the potential for cold exposure to raise cortisol (the stress hormone), especially for perimenopausal or already overwhelmed women.
Dr. Søberg’s research shows:
- Yes, cortisol can spike during initial sessions, mostly due to the anticipation or novelty.
- But over time, with regular cold exposure, baseline cortisol actually decreases.
- Cold exposure helps the body adapt, building stress resilience rather than harming it.
The Benefits Are Real
When cold is used intelligently and consistently, women can experience:
- Improved insulin sensitivity (supports blood sugar regulation)
- Activation of brown fat (boosts metabolism)
- Increased dopamine, oxytocin, and focus
- Improved sleep, mood, and inflammation regulation
- Nervous system balance and menopausal support
Final Thoughts
Cold plunging is not about “toughing it out” or “suffering through”. It’s about working with your biology, not against it.
Women don’t need to avoid cold—we need to personalize it. Knowing when to push and when to pause is part of learning to trust your body and support your hormones.
Whether you’re dipping into a lake, stepping into a cold shower, do it in a way that respects your cycle, your stress levels, and your intuition.
Cold is a tool. And when used wisely, it can be a powerful ally for women’s health. If you want more lifestyle tips follow along on my Instagram. Or sign up for my newsletter, On A Healthier Note, for more tips and exclusive offers.
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Inspired by the research and work of Dr. Susanna Søberg. Learn more at soeberginstitute.com.