Cold plunges and women’s hormones: why ice baths don’t work for everyone
Release Date: 01/07/2026
Cold plunges and women’s hormones: why ice baths don’t work for everyone
Fab Female Nutrition
Cold plunges and ice baths are everywhere right now - but what if they’re leaving you feeling exhausted, wired or struggling to sleep? In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life. A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and...
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Fab Female Nutrition
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Fab Female Nutrition
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Fab Female Nutrition
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Fab Female Nutrition
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info_outlineCold plunges and ice baths are everywhere right now - but what if they’re leaving you feeling exhausted, wired or struggling to sleep?
In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life.
A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and the gradual exposure avoids the shock response. The social and outdoor elements may also support nervous system regulation and mood.
If you’ve been pushing through ice baths because you think you should, this episode will help you rethink cold exposure in a calmer, more supportive way.
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Research & further reading
Cold exposure activates the body’s stress response, increasing adrenaline and cortisol. Research suggests women may experience a stronger and more prolonged cortisol response to cold stress than men, which can affect sleep, recovery and hormone balance if exposure is too intense or too frequent. Gentler cold exposure, such as cold-water swimming, appears to offer benefits for mood and stress regulation without the same physiological strain.
Sources:
• Soeberg Institute – Cold exposure & stress response
https://soeberginstitute.com/research/
• Tipton et al. (2017) Cold water immersion: kill or cure?
https://pubmed.ncbi.nlm.nih.gov/28177775/
• Kajantie & Phillips (2006) Sex differences in stress responses
https://pubmed.ncbi.nlm.nih.gov/16880499/
• The Guardian (2024) – Cold-water swimming and menopausal symptoms
https://www.theguardian.com/lifeandstyle/2024/jan/10/cold-water-swimming-menopause-symptoms