Taking The Plunge

My life has been heavily influenced by the Ice Man - all of them. That's right. First, the man, the myth, the legend, none other than Naval Aviator Lt. Tom Tom Kazansky, better known as "ICEMAN." As a young boy growing up in the 80s, watching Val Kilmer walk into a bar in dress whites, the perfect flat top of blonde hair, still wearing his mirrored sunglasses, I couldn't help but want to be that cool - cool as ice. I would even say that that movie planted a seed that would later have me wearing the best dress uniform of any service. As a lifelong wrestler and a young Marine during the early explosion of the UFC, one fighter resonated with me and many other Marines like myself. The wrestler, the knockout king, and the guy with incredible striking power and an unorthodox fighting style. The man who could put you to sleep from any angle, in any direction, and even backpedaling from the onslaught of his opponent's strikes. If only the Marine Corps had authorized mohawks, we would have had an entire battalion of wannabe Chuck "The Iceman" Liddell’s.

Much later in life, I am still influenced by the Iceman. Enter Wim Hoff and experience a whole new understanding of the term cold. The OG of Icemen, Wim, came before Chuck, Vanilla, and Tom and is the only one who took the name literally. His approach to cold, mindfulness, and breathwork has been an absolute game-changer. I jumped into cold water immersion after working my first Tony Robbin's Date with Destiny in 2016 and being exposed to both Wim and cold plunging. Ice-cold showers and the pool during the winter are where I cut my teeth on what has become a daily practice in my life going on eight years now. I built my first cold plunge in 2019 from a small freezer chest and silicone caulk and never looked back.

There is something incredibly wild yet soothing about submerging yourself into frigid water while simultaneously reaching an almost meditative state of balance. It's a beautiful experience, but the most fulfilling ones are those shared with friends and enjoyed in nature. Throughout various winters, I've been able to dive into waterfalls in the mountains, brave the surf off the northeast coast, and plunge into a pool overlooking a 100-acre ranch. Showing someone how to set up an ice bath or helping someone overcome fear by guiding them through their first plunge is the most rewarding though. I've even been fortunate enough through Life Mastery to virtually guide thousands in taking the cold plunge together.

A BRIEF HISTORY OF COLD WATER IMMERSION

Cold water immersion is no modern fad. Although it's hard to scroll through a social feed without seeing someone taking the plunge, it's nothing new. I’m excited that it has become more common, but it's a practice rooted in centuries-old traditions. From the ancient Greeks and Romans who employed cold baths for their invigorating effects to the Scandinavian tradition of "avantouinti," where individuals plunge into icy lakes after a sauna session. It's a testament to the enduring belief in the transformative power of cold water. As common as it has become, I’m still often asked “So, what’s the benefit?” Well, I believe in not only the physical but mental, and spiritual benefits that ice-cold water can deliver. If you’re looking to channel your inner warrior, try taking the plunge.

THE SCIENCE BEHIND THE CHILL

• Reduced Muscle Soreness and Inflammation:

Cold water immersion can help decrease muscle soreness and inflammation after strenuous exercise. Cold exposure will constrict blood vessels, reducing swelling and inflammation. 

• Faster Recovery for Athletes:

Athletes often use cold water immersion as part of their recovery routine. Studies have shown that it may accelerate recovery by minimizing the duration of muscle damage after intense exercise. It is not recommended for hypertrophy training, where speeding recovery could reduce the effectiveness of the exercise. 

• Improved Performance:

Cold water immersion has been linked to enhanced physical performance. Athletes who incorporate cold exposure into their training may experience improved endurance and performance in subsequent workouts.

• Brown Fat Activation:

Exposure to cold temperatures stimulates the activation of brown adipose tissue (brown fat), which is associated with increased calorie burning and improved metabolic health. Brown fat is involved in thermogenesis, generating heat to maintain body temperature.

• Hormonal Response:

Cold water exposure triggers the release of certain hormones, such as noradrenaline and dopamine, which can lead to increased alertness and energy levels, as well as happiness and focus. 

• Improved Sleep Quality:

Cold exposure has been shown to influence sleep patterns by promoting the production of melatonin, the hormone responsible for regulating sleep-wake cycles.

• Enhanced Immune Function:

Cold exposure stimulates the production of immune cells and enhances the activity of white blood cells, contributing to a strengthened immune system. 

While everything stated is supported by scientific evidence, it's important to note that individual responses to cold water immersion can vary. Additionally, the optimal duration and frequency of cold exposure for specific benefits is widely debated. It's best to approach cold water immersion with some caution, especially for individuals with pre-existing health conditions, or consult with a healthcare professional if needed.

TIPS FOR SAFE COLD WATER IMMERSION

While the benefits are clear, it's still advisable to approach cold water immersion with some awareness. Here are some tips to ensure a safe and enjoyable experience:

1. Start Slow: If you're new to cold water immersion, start with cold showers. Begin by ending your shower with 30 seconds to one minute under the coldest setting. Graduate to spending the entire shower under the cold. Once you take the plunge, start with shorter exposures and gradually increase the duration as your body adapts.

2. Know Your Limits: Listen to your body. If you start shivering uncontrollably or feel lightheaded, it's time to exit the water. Do your best to warm naturally and embrace the jackhammering.

3. Warm Up Afterwards: After your cold plunge, warm up gradually to avoid shocking your body. A warm shower or a heated room can help.

4. Stay Hydrated: Cold water immersion can be dehydrating, so be sure to drink plenty of water before and after.

5. Consult a Doctor: If you have underlying health conditions or concerns, consult with a healthcare professional before starting cold water immersion.

EMBRACING THE COLD FOR WELLNESS:

Cold water immersion may not be for everyone, but for those willing to brave the chill, the rewards are substantial. It's a practice that challenges the body, cultivates mental toughness, and invigorates the spirit. Whether you're seeking physical recovery, stress reduction, or enhanced well-being, the transformative power of cold water immersion is an age-old secret waiting to be unlocked. Embrace the cold, and you might discover a wealth of benefits that extend far beyond the depths of the water.