Why I’m Embracing Cold Plunges This Winter

(and Why You Might Want to, Too)

Beanie - boots - bikini: my winter swim outfit.

As the temperatures drop and winter begins to settle in across the southern hemisphere, the idea of voluntarily stepping into cold water might sound like pure madness — especially if, like me, you're someone who struggles to stay warm. I used to consider myself a total cold sissy. Cold hands, cold feet, and an overall resistance to chilly weather made me avoid it at all costs.

But this year, I’m flipping the script. I’m leaning into the cold. Why? Because the health benefits of cold plunges are too powerful to ignore — and the science behind it is fascinating.

The Science Behind the Shivers

When you expose your body to cold — whether it’s through a plunge into icy water, a cold shower, or a swim in nature — you activate cold receptors in your skin that send strong signals to your brain and nervous system. One of the most fascinating responses is the activation of brown fat — a special kind of metabolically active fat that, much like muscle, helps regulate body temperature, boosts metabolism, and improves insulin sensitivity.

According to Dr. Susanna Søberg, a leading researcher in cold and heat exposure and author of Winter Swimming, activating brown fat through cold exposure also supports overall metabolic health and improves the body's ability to maintain energy balance. Her research shows that cold exposure — even for just a few minutes — can improve insulin regulation and cardiovascular resilience.

Building Tolerance (From Cold Sissy to Cold-Ready)

One of my biggest motivations for starting cold plunges this winter is to simply get better at handling the cold. The body adapts — and through consistent cold exposure, we can actually train it to become more tolerant. That means warmer hands and feet (finally!), better circulation, and a more resilient system overall.

Cross-Adaptation: Training Your Nervous System for Life

The other reason I’m diving in? The power of cross-adaptation. Here’s what happens when you hit the cold: your body instantly fires into emergency mode — adrenaline, cortisol, increased heart rate. But after a few seconds (and with the help of mindset, breathwork, and self-talk), something incredible happens: your heart rate slows, your breath steadies, and you get calm.

This teaches your nervous system how to move from a stress state to a state of control — a skill that’s incredibly transferable to all sorts of challenges in life, whether it’s a tough workout, a stressful meeting, or an emotional moment. You're literally building mental and physical resilience.

Nature is Best (But the Shower Works Too)

Of course, nothing beats a swim in nature — a dip in the ocean, a cold river, a dam, or a tidal pool. There's something beautiful and primal about connecting to the elements this way. But if that’s not accessible, a 1–2 minute cold shower is an excellent place to start. It might feel brutal at first, but trust me — your body adapts quickly, and the benefits are well worth it.

This winter, I’m choosing discomfort — on purpose.

Not because I love being cold, but because I want to feel stronger, calmer, and more capable in all areas of life.

Here’s to warm hands, brave hearts, and the power of doing hard things.