Cold Plunges?

[CoffeeGoat]

Does the timing of the plunge matter for your sleep quality? I have been using the cold plunge early morning and felt like it anchors the circadian rhythm like a morning run outside. I have been apprehensive about plunging late in the evening

I generally do the ice bath in the evening, preferably directly before bed, though I will do cold showers after a run if I make it out first thing in the morning. It's mostly just out of convenience.

I would caution against this early on, rewarming is challenging if you're not moving, even if you're covered in blankets. I warm up much faster now than before, even though I usually do 8 minutes at a time. When I started warming up after even 4 minutes was a challenge.

It's not magic either, it certainly improves my sleep but if I work out too late at night or consume too much booze before bed it won't fix everything.

I've just started to play with mouth-taping to see if that makes a difference, no good data yet.

 

[OXN939]

Does the timing of the plunge matter for your sleep quality? I have been using the cold plunge early morning and felt like it anchors the circadian rhythm like a morning run outside. I have been apprehensive about plunging late in the evening

I'm with you on this. Haven't personally seen any research confirming or refuting, but I prefer mine in the a.m. Headed to go hit one now!

 

[Light&Fast]

I generally do the ice bath in the evening, preferably directly before bed, though I will do cold showers after a run if I make it out first thing in the morning. It's mostly just out of convenience.

I would caution against this early on, rewarming is challenging if you're not moving, even if you're covered in blankets. I warm up much faster now than before, even though I usually do 8 minutes at a time. When I started warming up after even 4 minutes was a challenge.

It's not magic either, it certainly improves my sleep but if I work out too late at night or consume too much booze before bed it won't fix everything.

I've just started to play with mouth-taping to see if that makes a difference, no good data yet.

I’ve read mouth taping during sleep can be helpful if you are a mouth breather. My wife was recommended to mouth tape by her doctor.

What temperature water are you running in your plunge? 8 minutes is a long time.

I’ve been playing with a snorkel, kinda nasty tool.

 

[Rick M.]

I remember reading or listening to something saying that the temperature and time exposure need to be within certain thresholds to receive the biological benefits from cold plunging. I'm thinking it was either the Huberman podcast or maybe Peter Attia.

If I'm remembering correctly, the water needs to be very cold, your reaction should be shock / gasping to promote the physiologically beneficial response, and your exposure must be at least 45 seconds. I'll see if I can find the talk again and post it here. At the very least, cold exposure wakes me up like nothing else, leaves me feeling invigorated, and seems to make little things bother me less (like being cut off in traffic). I need to set up a more permanent solution that I can use year round. Here in my area we have cold plunge sites through the city and county that are maintained during winter.

Edit - I believe I found it -

 

[Light&Fast]

I remember reading or listening to something saying that the temperature and time exposure need to be within certain thresholds to receive the biological benefits from cold plunging. I'm thinking it was either the Huberman podcast or maybe Peter Attia.

If I'm remembering correctly, the water needs to be very cold, your reaction should be shock / gasping to promote the physiologically beneficial response, and your exposure must be at least 45 seconds. I'll see if I can find the talk again and post it here. At the very least, cold exposure wakes me up like nothing else, leaves me feeling invigorated, and seems to make little things bother me less (like being cut off in traffic). I need to set up a more permanent solution that I can use year round. Here in my area we have cold plunge sites through the city and county that are maintained during winter.

11 minutes per week, Dr Susanna Soberg did the bulk of the recent research. She’s been on Huberman. I have noticed the stress resilience too (cut off in traffic, don’t care).

For physiological purposes it doesn’t need to be excessively cold although I think cold as safely possible for mental resiliency.

.02

 

[*zap*]

your nuts need to shrink right up...then it is cold enough.

 

[Rick M.]

11 minutes per week, Dr Susanna Soberg did the bulk of the recent research. She’s been on Huberman. I have noticed the stress resilience too (cut off in traffic, don’t care).

For physiological purposes it doesn’t need to be excessively cold although I think cold as safely possible for mental resiliency.

.02

You're right! Thanks. I updated my post with the video.

I think this is the more up to date one that you referred to:

 

[CoffeeGoat]

I’ve read mouth taping during sleep can be helpful if you are a mouth breather. My wife was recommended to mouth tape by her doctor.

What temperature water are you running in your plunge? 8 minutes is a long time.

I’ve been playing with a snorkel, kinda nasty tool.

One 20 lb bag ice in the tub, ends up about 44 degrees F, submerged to the neck. Early on it was very challenging, now it's not so bad, I could easily see going colder, but at 2 bucks a bag it starts to get expensive. I'd need to get a temperature controlled cold plunge to go any colder.

 

[aftriathlete]

I just picked up a second-hand 1/4 hp chiller for my own garage cold plunge setup. I've always been a big fan of both hot and cold exposure, I intend to get a sauna at some point as well but that's a longer term goal as I might be on the hook to build one myself since most sauna manufacturers won't ship out here. 11 min of cold exposure per week I think was determined to be a sweet spot for effectiveness/efficiency, but not dangerous to go above that if you desire, so long as you don't give yourself serious hypothermia.

 

[Poser]

Hate to break it to y’all, but The testosterone boost you get from this is temporary, not clinical. Like doing many things that are physically challenging, you’re testosterone will respond with elevation, but it will also return to its pre event levels in a fairly short amount of time with no clinical benefit.

 

[aftriathlete]

Not an expert, but I don't think the benefit is primarily hormone related, it's more inflammation, immune, and neurotransmitter related.

 

[Light&Fast]

Hate to break it to y’all, but The testosterone boost you get from this is temporary, not clinical. Like doing many things that are physically challenging, you’re testosterone will respond with elevation, but it will also return to its pre event levels in a fairly short amount of time with no clinical benefit.

I’m just one guy but can confirm with little doubt there is no testosterone boost from cold(for me). I tested before and after 90days of 11 minutes per week minimum.
862 before
852 after

 

[CoffeeGoat]

Hate to break it to y’all, but The testosterone boost you get from this is temporary, not clinical. Like doing many things that are physically challenging, you’re testosterone will respond with elevation, but it will also return to its pre event levels in a fairly short amount of time with no clinical benefit.

I wasn't even aware this was a potential benefit. I picked it up for the same reason I work out, I spend all day not getting a normal stimulus of physical activity (desk job) - so hitting the gym is just replacing that physical stimulus. I also spend most of my time at work inside a temperature controlled office, so I hit a cold plunge to compensate. I do what I can to experience temperature variation at home, but 8 hours a day at 70 degrees is kinda like sitting on the couch all day, it adds up. Same thing for random fasts. Seems like when you give the body the stimulus it's designed to handle it works better, when you make it too easy it gets lazy and fat.

 

[displacedtexan]

I use 4 to 6 old milk jugs, gallon size. *Disclaimer here though, the water isn't down in the low 30s, best I can get is the low 40s doing it this way. I crack the faucet open to only allow for cold water and let it run over the jugs as it fills, but the jugs begin floating after a bit. Takes about 25 minutes and the jugs are further cooling the water as it sits, like ice cubes in a drink. I'll normally start the water running at some point during a workout so it's ready when I'm done. I try to get in right after I'm done either lifting or rucking or cardio. Again, low 40s isn't as cold as low 30s, BUT it still feels dang cold to me!

Add salt to your jugs.

 

[SamG]

I am trying to get into this but unsure of how to do it in a cost effective manner other than just turning the shower real cold… haha

 

[NB7]

Add salt to your jugs.

I can try that.
I know salt water obviously will get to a lower temp before freezing, but what would be the expected difference in temp from a frozen jug of tap water versus a frozen jug of salt water? Doing a google search shows that salt water ice can be actually below 0F. Is this correct?, My freezer is set for -5F.
Just curious, have you tried this and is this the case?

 

[Mighty Mouse]

I know salt water obviously will get to a lower temp before freezing, but what would be the expected difference in temp from a frozen jug of tap water versus a frozen jug of salt water?

Depends on how much salt you add. If fully saturated, it would freeze around -6°F. The graph below shows freezing temperature (in °C) vs. salt concentration.

 

[*zap*]

-20 = cold.

 

[NRA4LIFE]

When we were much younger, my wife and I lived North of St. Louis. When we had snow storms, we would jump in the hot tup for awhile, then do naked snow angels, and then repeat. Not anymore, I would probably vapor lock.

 

[*zap*]

Adversity builds masculinity.