Why I Still Cold Plunge—Even If the Science Is Under Fire

Here’s where I stand.

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If you’re like me, you try to stay on top of the latest in health and wellness—and let’s be honest, there’s a lot out there. From biohacking to breathwork, the trends move fast, and opinions shift even faster. Over the past few years, one trend that made a big splash (literally) was cold plunging. Wellness experts praised it for everything from improving mood to reducing inflammation. But recently, even respected voices like Dr. Peter Attia have started to backtrack on the cold plunge hype, and suddenly everyone’s questioning whether those sacred minutes a week are worth it.

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I started cold plunging about two years ago. To be completely honest, I was the person who thought anything under 88 degrees was too cold to even dip a toe into. Regardless of the supposed benefits, I just didn’t think I had it in me.

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Then one cold, windy November morning, I decided to try it. My pool was around 58 degrees. I stayed in for five minutes. And when I stepped out, I was stunned—not just because I’d actually done it, but because of how incredible I felt the rest of the day.

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Did I have any data proving that my inflammation dropped, or that I’d boosted my immune system? Not at all. But I felt empowered. I thought, If I can do that, I can handle anything else today. It was as if everything else on my to-do list felt easier.

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That feeling—more than any study or influencer endorsement—is why I’ve continued cold plunging since. The mental clarity I get from it is unmatched. It’s become a part of my daily routine, along with regular exercise, whole foods, supplementation, and time in the sauna. It’s one of my “non-negotiables.”

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Sure, I’ve heard it all: You’re crazy. That water’s way too cold. Why would you torture yourself like that? Lately, the narrative has shifted. Now people are telling me I’m doing it wrong - my temperature is too cold or you don't get benefit doing more than 11 minutes a week...or now that cold plunging doesn’t really offer the benefits we once believed. Some even say I’m wasting my time.

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But here’s my response:

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if something makes me feel this good, why would I stop?

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While there is a great deal of science proving the benefits of cold plunge, I don’t need a double-blind study to validate the sense of calm, clarity, and accomplishment I feel each day after stepping out of that freezing water. I might not be adding years to my life—but I’m adding life to my years.

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And while the science may be murky, one thing is crystal clear: I’m getting over 100 biomarkers tested every six months, and they’re consistently improving. My biological age continues to decline. Is cold plunging the sole reason? Probably not. But it's clearly not hurting.

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So for now, I’m sticking with it. I’ve found something that challenges me, sharpens my mind, and grounds me daily. And honestly, in a world that’s constantly changing its mind, that kind of consistency is a wellness win all by itself.

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Annie Hays

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Authentic Health with Ardently-Annie

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Health Coach | Certified Functional Nutrition Counselor | Cold Plunge Believer

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https://ardently-annie.life