Do Ice Baths Increase Testosterone Levels & 3 Protocols to Try

When you hear the word cold, what comes to mind? For most people, it's an unpleasant sensation. But for a growing number of elite athletes, weekend warriors, and weekend warriors, cold means ice baths and cold therapy. These DIY cold plunges help relieve sore muscles and accelerate recovery. But what if soaking in a tub of ice could also boost testosterone levels? In this article, we tackle the question, do ice baths increase testosterone, and if so, by how much? We'll also explore how to maximize your cold therapy regimen's mental and physical health benefits. Let's get to the bottom of ice baths and testosterone.  

GoPolar's cold plunge app can help you keep track of your cold therapy sessions and optimize your goals. We'll review how the app works and its many features later. 

What Does Testosterone Do?

Testosterone is a hormone primarily associated with male physiology and sexual function, but it plays a critical role in many aspects of health for people of all genders and ages. Testosterone is a multitasker, carrying out numerous functions in the body, including:

• Sexual development
• Bone and muscle mass
• Fat distribution
• Mood and quality of life
• Red blood cell production
• Brain function

Long story short, testosterone is essential for overall health and well-being.  

Testosterone’s Role in Muscle Mass  

Testosterone is crucial for building and maintaining muscle mass. The hormone helps increase strength and exercise performance. Testosterone also boosts the production of muscle-building proteins and promotes recovery, so you can train harder and get better results.  

Testosterone’s Role in Bone Density  

Testosterone helps maintain bone density, reducing the risk of fractures and osteoporosis. Studies show that low testosterone levels in older men and women can lead to an increase in bone mineral loss and a higher risk of osteoporosis.  

Testosterone’s Role in Mood and Quality of Life  

Testosterone influences mental health and mood. Research shows that low testosterone is associated with:

• Depression
• Fatigue
• Irritability

Higher testosterone levels are linked to better mood and cognitive function.  

Testosterone’s Role in Sexual Health  

Testosterone is vital for sexual health and function in both men and women. In men, the hormone helps:

• Regulate libido (sex drive)
• Erectile function
• Sperm production

Low testosterone can lead to reduced sexual desire and infertility. In women, testosterone also plays a role in libido and sexual arousal.  

Testosterone’s Role in Energy Levels and Cognitive Function  

Testosterone influences energy levels, cognitive function, and overall vitality. Research shows that low testosterone can lead to fatigue and decreased energy levels, while higher testosterone levels are linked to better cognition and memory.

Do Ice Baths Increase Testosterone Levels?

Research shows that cold exposure can boost testosterone levels. Ice baths and cold plunges accomplish this through improved oxygenation, fat burning, dopamine release, and sleep. However, acute cold exposure may briefly lower testosterone due to stress. Overall, consistent cold immersion tends to influence testosterone production positively. 

The Benefits of Ice Baths For Testosterone

Testosterone production is complex and affected by many factors. Research shows that ice baths and cold water immersion can influence testosterone through several key physiological mechanisms.

Here are eight ways that cold exposure may directly or indirectly increase testosterone levels in men:

1. Better Oxygen Flow

Cold water immersion through ice baths and cold plunges can increase testosterone levels by enhancing the body's oxygen supply. Multiple studies demonstrate that chronic exposure to cold water increases red blood cells, hemoglobin, and erythropoietin. 

• Red blood cells: Are responsible for carrying oxygen throughout the body. 
• Hemoglobin: Is the protein inside red blood cells that enables them to transport oxygen. 
• Erythropoietin: This is a hormone the kidneys produce that stimulates red blood cell production.
  

A 2019 study from Poznan University of Medical Sciences in Poland found that adults who swam in cold seawater at least twice weekly from October to April experienced increased red blood cell count, hemoglobin concentration within red blood cells, and erythropoietin levels. 

Erythropoietin in Enhancing Testosterone Production

The increase in erythropoietin can indirectly boost testosterone synthesis by prompting greater red blood cell generation, thus expanding oxygen transport capacity. Studies show a clear link between improved tissue oxygenation and higher testosterone levels. 

The enhanced oxygen supply courtesy of more red blood cells and hemoglobin may also cause Leydig cells in the testes to manufacture more testosterone. Leydig cells produce testosterone. Improved oxygenation also facilitates greater testosterone release during physical activity. 

2. Increased Luteinizing Hormone

Cold plunges and ice baths boost testosterone by increasing luteinizing hormone production.  When the body is exposed to cold temperatures, testosterone levels initially decrease slightly. In response to this dip in testosterone, the brain signals the pituitary gland to release more luteinizing hormone. Luteinizing hormone is a key regulator of testosterone production and tells the testes to ramp up testosterone synthesis.

Testosterone rebounds to even higher levels after cold exposure ends due to the sustained elevation of the luteinizing hormone. This makes cold plunges an effective way to increase testosterone despite the initial decline. A 1991 study on 32 young men provides evidence for this hormonal response. The study split men into two groups:

• Group 1 did exercise followed by cold exposure.
• Group 2 did cold exposure followed by exercise.
• Exercise increased testosterone, luteinizing hormone, and norepinephrine levels in both groups. 

Norepinephrine is a hormone and neurotransmitter involved in the body's stress response. Cold exposure initially decreased testosterone by about 10% in both groups. The key difference was in luteinizing hormone:

• Cold exposure after exercise only slightly increased luteinizing hormone, but cold exposure before exercise significantly increased it by over 20%. This shows that brief cold exposure can optimize the release of luteinizing hormones before exercise. 

3. Stress Response

When exposed to cold temperatures during an ice bath or plunge, the body reacts as if under threat and activates the stress response. This fight-or-flight reaction prepares the body to deal with perceived danger. Part of this response involves the nervous system releasing increased amounts of chemical messengers called neurotransmitters. 

Two neurotransmitters, norepinephrine and dopamine, are discharged in greater quantities when the body senses cold. In a study published in the European Journal of Applied Physiology, men's norepinephrine levels rose over 500%, and dopamine increased by 250% after bathing in 57°F water compared to warmer 90°F water. 

HPG Axis in Testosterone Regulation

These two neurotransmitters initiate a sequence of hormonal events known as the hypothalamic-pituitary-gonadal (HPG) axis. The hypothalamus, an area of the brain, detects norepinephrine and releases gonadotropin-releasing hormone (GnRH). 

GnRH then prompts the pituitary gland, another part of the brain, to secrete luteinizing hormone (LH). LH signals the testes to produce more of the male sex hormone testosterone. 

Long-Term Effects of Cold Exposure on Testosterone Levels

Cold water exposure can temporarily increase testosterone levels through this multi-step pathway, helping the body handle stress. 

While testosterone quickly returns to normal, research shows consistent cold exposure may maintain slightly higher baseline testosterone over time. This adaptation likely developed evolutionarily to help humans confront threats and challenges. 

4. Cooling of the Scrotum

The scrotum's unique external placement on the male body allows it to maintain an optimal temperature range for healthy testosterone production and sperm development. Research indicates the scrotum keeps the testicles around 95°F to 98.6°F (35°C to 37°C). This specific temperature range maximizes testosterone synthesis and preserves sperm quality.

Cooling the scrotum with cold exposure increases testosterone. One 2013 study demonstrated a seasonal variation in sperm quality, with higher quality observed in winter and poorer in summer. While sperm health was the focus, improved winter sperm suggests testosterone levels may also rise when conditions are cooler. 

Testicular Cooling on Testosterone and Sperm Production

This connection implies that practices creating brief cooler environments around the testicles, like ice baths or cold plunges, could temporarily increase testosterone, such as in winter temperatures. Supporting this theory, University of California research exposed monkey testicular regions to heat. This caused substantial declines in blood testosterone levels and sperm production.

The study emphasizes the importance of cooler ambient temperatures around the testicles for robust testosterone and sperm. Techniques producing short-term cooling of the testicular region may benefit testosterone levels by briefly emulating winter-like conditions. 

5. Fat Reduction

Cold water immersion may support healthy testosterone levels by helping to reduce body fat.
Men with higher body fat tend to have lower testosterone levels for a few reasons. 

Fat tissue contains an enzyme called aromatase that converts testosterone into estrogen. The more body fat a man has, the more testosterone gets converted. Fat tissue stores estrogen, further disrupting the balance between testosterone and estrogen. 

Cold Exposure and Brown Adipose Tissue Activation

Studies show that cold exposure activates brown adipose tissue (BAT), a type of fat that generates heat by burning calories. One study found that cold water immersion boosted BAT activity and energy expenditure in lean and obese young men, especially in the upper torso. 

The activation of BAT may contribute to fat loss over time by increasing calorie burning. An ice bath for weight loss can help activate BAT and burn more calories. 

Cold Water Therapy as Part of a Holistic Approach to Boosting Testosterone

Losing body fat can help increase testosterone production by limiting the effects of aromatase and reducing estrogen storage in fat tissue. While cold water therapy alone may not significantly raise testosterone, it can be a practical part of a holistic approach alongside exercise, diet, and other lifestyle factors. 

6. Insulin Control

Cold plunges and ice baths can boost testosterone levels by improving insulin sensitivity. Insulin is a hormone made by the pancreas. It allows cells throughout the body to take in and use glucose from the blood for energy. When cells stop responding normally to insulin, glucose builds up in the bloodstream instead of being absorbed by cells. This condition is called insulin resistance.

Cold exposure from ice baths can enhance insulin sensitivity through several mechanisms: 

• Cold activates brown fat, which burns sugar and lowers blood sugar levels. A 2015 study on individuals with type 2 diabetes found that ten days of mild cold exposure improved insulin sensitivity by 43%. 
• Cold exposure helps grow new, healthier brown fat cells by improving their mitochondria. This enhancement of mitochondrial function can reverse insulin resistance. 
• Insulin regulates the production of reproductive hormones, such as testosterone, in the testes. When insulin sensitivity increases, testosterone secretion improves.
  

There is also a feedback loop in which testosterone levels affect insulin sensitivity. Studies show low testosterone is linked with insulin resistance, and testosterone treatment can increase insulin sensitivity. 

7. Stress Relief

Cold water immersion and ice baths may significantly increase testosterone levels in men through the effects of stress and dopamine activity in the brain. Dopamine is a chemical messenger that activates feelings of pleasure and reward and tells the brain to make more testosterone.

Dopamine binds to receptors in the hypothalamus, the control center for many hormonal systems. This stimulates the release of gonadotropin-releasing hormone, signaling the testes to produce testosterone. 

Dopamine Boost from Cold Water Immersion

Studies confirm that getting into near-freezing 57°F water boosts dopamine by up to 250%. This dopamine surge likely explains the mood boost from an ice bath. Regular cold immersion may also train the brain to optimize dopamine release through repeated cold exposure. 

Ice Baths for Cortisol Reduction and Anxiety Relief

Cold water reduces the stress hormone cortisol. High cortisol relates to tension, irrational thinking, and excessive worry in anxiety disorders. The dopamine release during and after an ice bath lowers cortisol. 

This restores hormonal balance and reduces anxiety. This supports testosterone production by decreasing stress that inhibits the hormone. Some research also suggests that ice baths may help anxiety, further reducing detrimental stress hormones. 

8. Sleep Improvement

Sleep plays a fundamental role in regulating testosterone. Testosterone production follows a daily circadian rhythm and peaks during sleep, especially during REM sleep stages. Getting enough deep sleep enables the body to optimize its nightly testosterone synthesis.

Research has consistently shown that adequate sleep maintains healthy testosterone levels. In contrast, sleep deprivation significantly lowers testosterone. Even just one week of reduced sleep, around 5 hours per night, can decrease testosterone by 10-15% in young men. Chronic insufficient sleep exacerbates this decline over time. To improve sleep and testosterone, cold water immersion like ice baths may help naturally. 

Ice Baths and Temperature Regulation for Improved Sleep Quality

Taking an ice bath a few hours before bed can initiate bodily responses linked to better sleep quality. This works by artificially forcing the body's natural temperature to drop, which initiates sleep. 

Essentially, an ice bath enhances the body's built-in sleep process. Brief cold exposure can increase melatonin, a critical sleep-regulating hormone. 

Optimal Timing of Ice Baths for Melatonin Production and Better Sleep

A 2018 study found that cold temperatures markedly raised blood melatonin concentrations within 90 minutes of cold exposure. This melatonin boost is seen in humans and animals during colder winter temperatures. 

Timing ice baths is essential, as taking one too close to bed may hinder sleep due to temporary increased alertness. You should take an ice bath 1-2 hours before sleep. This allows the body to return from heightened arousal to a sleepy state. 

Do Ice Baths Lower Testosterone?

Many wonder if activities like cold water plunges and ice baths, which immerse the body in cold, can negatively impact testosterone levels. Initial research shows that cold exposure may briefly lower testosterone levels. This temporary drop is thought to result from the body's sharp stress response to cold, which causes the release of cortisol, a hormone that inhibits testosterone production.

It is critical to consider the short-lived nature of these decreases. The immediate effects of a single cold plunge do not necessarily reflect the long-term impacts of regular cold exposure. When looking at the effects of frequent cold exposure, the evidence tells a different story. Long-term routines of cold exposure have been linked to improvements in several biomarkers that directly or indirectly relate to testosterone production: 

• Testicular Health and Sperm Quality: Regular cold exposure is associated with enhanced sperm quality, indicating a potential benefit for overall testicular health.
• Luteinizing Hormone (LH) Levels: LH plays a key role in signaling the testes to make testosterone. Studies show an increase in LH after activities like cold water swimming.
• Cortisol Regulation: Cold exposure indirectly supports testosterone production by regulating cortisol levels. Research shows decreased cortisol after cold exposure.
• Norepinephrine and Epinephrine: These hormones stimulate testosterone release, and their levels rise after cold exposure.
• Sympathetic Nervous System Activation: Consistently activating the sympathetic nervous system through frequent cold exposure over time plays a role in testosterone secretion. 

While a single cold exposure may temporarily lower testosterone due to an acute stress response, regular cold exposure can positively impact various factors related to optimal testosterone production. 

Elevate Your Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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The Science Behind Cold Temperature and Testosterone

The interplay between exposure to cold and the body's hormonal equilibrium presents an intriguing topic for research. Engaging in activities that subject the body to cold, such as taking icy showers or immersing oneself in ice baths, stimulates our hypothalamic-pituitary-thyroid (HPT) axis. This activation triggers an increase in hormones, including: 

• Thyrotropin-releasing hormone (TRH)
• Thyroid-stimulating hormone (TSH)
• Rise in thyroid hormone levels (TH)

What needs to be clarified is how this surge caused by cold stimulation influences testosterone, a key player associated with masculinity and robustness.

The Controversial Impact of Ice Baths on Testosterone Levels

Indeed, experts haven’t reached a consensus regarding the effect of cold water therapy like ice baths on testosterone levels within the body. Diverse studies provide conflicting conclusions. 

• Some indicate significant elevation of testosterone following precooling exercises utilizing methods like ice bath immersion. 
• Others suggest adverse effects where blood testosterone concentrations are lowered due to exposure to extreme cold and highlighted by one particular study from 1991, which observed a substantial enhancement of about 20.8% during exercise-related increase but noted roughly a 10% decrease resulting from chilling stimuli such as those found through engagement with an ice bath.

It becomes apparent then that there exists no simple answer when unpacking interactions between frequent bouts of frigid temperatures and fluctuations in personal experiences related to increases or decreases in testosterone levels, the evidence can swing either way depending upon individual responses or specific circumstances under investigation calling for a more nuanced inquiry into this multifaceted relationship.

Hormonal Responses to Cold Exposure

Exploring the hormonal reactions associated with cold, it becomes apparent that engaging in cold therapy practices, including ice baths, may boost cortisol and adrenocorticotropic hormone levels. These hormones are part of the hypothalamic-pituitary-adrenal axis response to stressors like extreme temperatures. Exposure to low temperatures can also increase FSHR and LHR protein expressions due to this elevation in stress-related hormones. This enhancement might contribute to an increase in testosterone production.

Norepinephrine in Cold Exposure and Testosterone Regulation

Within this complex interplay of hormones lies norepinephrine—a chemical crucially influenced by deliberate cold exposure, such as immersing oneself in an ice bath. The release of norepinephrine is triggered more so when one’s body needs to adapt rapidly between hot and cold conditions, which results from noradrenaline secretion into the system. With repeated or chronic exposure to frigid environments, a potentiation of norepinephrine’s stimulatory impact on neurons could also be significant for modulating testosterone levels.

Studies Supporting the Testosterone-Boosting Effects

The potential for ice baths to enhance testosterone levels has become a significant focus of scientific inquiry. Joe Rogan brought attention to a Japanese study that provides evidence suggesting pre-exercise cold immersion may elevate men’s testosterone levels. It should be emphasized that such research employs sophisticated techniques far more complex than those used in routine blood tests when assessing testosterone.

Although some research points towards encouraging outcomes, the effects of cold exposure on testosterone could be more consistent. One piece of research recorded a reduction in testosterone by 10% following cold stimulation while contrasting studies have indicated an elevation in hormone levels during exercise performed under colder conditions. This discrepancy underscores the importance of recognizing how individual responses can vary significantly concerning increasing testosterone by taking ice baths before exercise.

The Benefits of Increased Testosterone

Exposing oneself to cold temperatures or utilizing other methods to raise testosterone can lead to numerous positive outcomes, including:

• Lowered likelihood of developing prostate cancer. 
• Enhances muscle growth by escalating protein synthesis within muscles while diminishing muscular damage and inflammation, thus aiding in muscle recuperation. 
• Maintaining robust energy levels and mental acuity. A deficiency could manifest as fatigue, focus difficulties, and cognitive deterioration.
  

Research indicates an association between testosterone concentrations and specific cognitive performance markers such as information processing speed. It might not significantly influence learning capacity, verbal fluidity, episodic memory recall capabilities, or susceptibility to memory intrusion events. Higher levels are often tied with better physical capabilities and display level settings across many categories of functioning life:

• Scenarios
• Instances
• Occasions
• Aspects
• Facets
• Elements
• Realms
• Spheres
• Domain
• Arenas
• Territories
• Provinces
• Sectors fields

The Comprehensive Health Benefits of Elevated Testosterone Levels

Heightening these hormone amounts may offer wide-ranging improvements toward one’s overall health quality, living state, existence condition status mode form type kind shape manner sort variety way version style configuration arrangement pattern framework structure context which includes perks like:

• Enhancing sleep depth
• Boosting vigilance, vigor, energy, attention/concentration span,
• Underpinning musculature solidity
• Upholding the cardiovascular system's prime efficient function
  

The benefits outlined above emphasize that elevated levels of this essential hormone have widespread implications for one’s state of being, from bolstering bone density to encouraging fat reduction paired with muscle gain, which profoundly impacts personal welfare.

Muscle Growth and Recovery

Exploring the connection between heightened testosterone levels and its impact on muscle development and recuperation, it’s evident that testosterone is essential for augmenting muscular protein synthesis. This enhancement boosts the repair and renewal of damaged muscle fibers through accelerated gene transcription for contractile proteins.

Testosterone significantly influences protein synthesis and reduces protein breakdown by facilitating post-exercise muscle recovery. These processes collectively activate both anabolic and anti-catabolic mechanisms, which bolster muscle growth and rejuvenate muscles, leading to enhanced athletic performance. 

Combining Weightlifting and Ice Baths for Fat Loss and Muscle Recovery

Consistent exercise routines like weight lifting paired with ice baths can help lose fat while sculpting a more toned body structure. Ice baths are integral in expediting muscle recuperation efforts because they diminish inflammation and ease muscular discomfort. These benefits allow individuals to resume training sessions sooner with less downtime between workouts.

Energy Levels and Mental Clarity

Testosterone is not only pivotal for muscle growth and recovery but also has a substantial influence on several other aspects, including:

• Boosting energy levels
• Enhancing mental clarity
• Augmenting muscle mass, which contributes to weight management and higher energy levels
• Managing metabolism, which plays a role in the generation of energy
  

If testosterone levels are low, an individual may experience problems with mental sharpness, such as:

• Struggles with concentration
• Diminished clear thinking
• Memory complications

Even though some limited studies have shown that boosting testosterone might benefit cognitive processes, the bulk of existing research suggests it doesn’t significantly enhance brain functions. This highlights the intricate nature of how testosterone interacts with cognitive performance.

Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Can Taking a Cold Plunge Improve Male Fertility?

Cold exposure might be an effective way to boost male fertility. Some studies suggest that cooling the testicles through seasonal temperature drops or cold exposure may improve sperm quality. According to a 2013 study, winter and spring semen patterns are associated with increased fecundability and better sperm morphology. 

The cooler temperatures experienced during these seasons may be why a peak number of babies are born during the fall. Why is this? Let’s understand how heat affects male fertility since this is the foundation of the claim that cold plunging can support sperm health.    

Scrotal Heat and Sperm Production  

We know that heat exposure, especially exposure that affects the testes, impairs sperm production. There’s a reason the scrotum hangs outside the body: this placement helps it maintain the optimal temperature for sperm production, which is around 2–8ºC below body temperature. 

For example, studies show that using hot tubs and saunas regularly can cause heat stress, which negatively impacts sperm. One study found that taking a hot bath for 30 minutes impaired sperm production and led to sperm cell death and sperm DNA damage. Another found that using a sauna regularly for two weeks resulted in impaired sperm movement.   

Heat Exposure and Its Temporary Effects on Sperm Quality

Another form of heat exposure that can impact fertility is fever. Research suggests that having a fever can reduce sperm count and quality, especially when the fever is over 101ºF and lasts multiple days. (A short-term or mild fever is not likely to have a significant detrimental effect.)  

There’s evidence that common activities like bicycling or using a laptop on your lap can increase your scrotal temperature. It’s worth noting that while studies show heat exposure negatively impacts sperm, the effects are usually temporary. Sperm quality typically returns to normal within a few months after the heat exposure ends.   

Can Ice Baths Improve Sperm Production?  

Not quite. There is no evidence that short-term cooling of your testicles, whether using an ice bath or ice pack, will reverse the impact of heating them at other times.  A 2021 case study examined the impact of wearing cooling underwear like Snowballs. 

The study found that, among the three participants, wearing underwear containing an ice pack resulted in a lower average scrotal temperature. This underwear was worn 24 hours a day for a week, not an 11-minute plunge in an ice-filled barrel.   

Should I Take Cold Showers to Improve My Fertility?  

This idea may hold water (no pun intended). There’s evidence that reducing your exposure to warm water may improve sperm counts. In one study, researchers examined men who often took hot baths or relaxed in Jacuzzis for more than 30 minutes weekly. 

As part of the study, they stopped exposing themselves to wet heat, and their sperm counts increased by nearly 500%. This is promising, but it’s proof that we should avoid activities that raise scrotal temperature instead of attempting to recover fertility with a cold plunge.   

Will Taking an Ice Bath Improve My Testosterone Levels?  

In a 1991 study, researchers compared the effects of cold stimulation and exercise on testosterone levels. While exercising, testosterone levels significantly increased by 20.8%. Cold stimulation, on the other hand, decreased testosterone by 10%. A 2007 study shows that even brief exposure to cold can lower testosterone levels.  

Bottom line: there’s no evidence to prove ice baths are an effective way to improve testosterone, and most available evidence shows cold exposure means lower testosterone.

Are There Any Evidence-Based Benefits to Ice Baths?

Athletes and wellness enthusiasts often use ice baths for recovery and health benefits. In recent years, you've likely heard someone talk about the benefits of:

• Cold-water therapy (cryotherapy)
• Ice bath
• Cold shower
• Cold plunge

The practice isn't anything new, it dates back to ancient Greece, with Hippocrates saying it can help retain strength and vitality. Research on the benefits of cold plunges looks promising, but more is needed before drawing any definite conclusions. But at this point, here's the breakdown of some of the potential benefits that the science shows: 

Improved Heart Health

In a 2016 review, researchers noted several studies that suggest cold plunging or cold water therapy can:

• Boost blood flow
• Reduce heart rate
• Improve overall cardiovascular health

Improved Metabolism 

The same 2016 review suggests that cold plunges may benefit metabolism and body fat, including a reduced risk of metabolic diseases and reduced body fat. 

Reduced Pain 

There's a reason ice baths have been recommended for sore muscles for generations -- according to a 2022 review, numerous studies have shown that cold water therapy can:

• Reduce swelling
• Lessen the perception of pain in the body
• Speed muscle recovery

Boosted Mood 

There's a wealth of research to suggest that a cold plunge results in a temporary mood boost that may extend to long-term mental health benefits, including reduced anxiety and depression.

Improved Insulin Sensitivity 

According to a 2022 review, numerous studies have shown that voluntary cold water exposure can improve insulin sensitivity and reduce insulin resistance. 

Stronger Immune System 

In a 2016 study on cold showering, which was shown to have a similar impact to cold plunging, researchers found that the practice may improve the immune system of otherwise healthy adults. Showering in cold water, or for at least 30 seconds, resulted in a 29% reduction in sick days in participants. By comparison, regular physical activity resulted in a 35% reduction in sick leave. 

Reduced Inflammation 

Cold plunges have been heavily associated with reduced inflammation. This could stave off disease since heightened inflammation is associated with many chronic conditions.

Even though cold plunges are strongly associated with numerous health benefits, researchers point out that most research has a high risk of bias. Many sample sizes are small, and the placebo effect cannot be ruled out. Scientists note that many people who opt to cold plunge are also more likely to make other healthy lifestyle choices, like regular exercise and eating well.

Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

9 Alternative Methods for Boosting Testosterone

1. Dietary Changes: Eat to Beat Low Testosterone

Dietary adjustments can significantly influence the enhancement of testosterone levels. It has been shown through research that a ketogenic diet, which is rich in cholesterol—a building block for testosterone, may lead to increased testosterone levels compared with diets high in carbohydrates. There are particular foods recognized for their natural ability to elevate testosterone production, including:

• Spinach
• Oysters
• garlic and onions
• Brazil nuts
• Broccoli
• Eggs
• fatty fish and tuna
• Bananas
• Avocados
  

The composition of your diet plays an integral role in boosting testosterone and sperm production. Diets such as the ketogenic one or those involving reduced carbohydrate intake, when combined with specific foods known to promote testosterone synthesis, are essential for supporting healthy hormone production. This approach benefits both elevated levels of testosterone and overall metabolic health.

2. Supplementation: Natural Testosterone Boosters

Supplements can be an effective strategy for elevating testosterone levels. Key nutrients, including zinc and vitamin D, are essential for the proper functioning of testosterone production. Studies have indicated that enhancing one’s diet with zinc can lead to increased testosterone, particularly in those who lack sufficient zinc, while supplementing with vitamin D might boost testosterone in men deficient in this nutrient.

It is vital to select premium-quality supplements from trusted brands. Seek out products formulated with ingredients backed by scientific research, such as:

• Magnesium
• B-6 vitamins
• Zinc

A variety of supplements, such as:

• fenugreek extract
• Ashwagandha
• DHEA (Dehydroepiandrosterone)

Along with zinc and vitamin D, they have demonstrated effectiveness at augmenting testosterone levels.

3. Exercise and Lift Weights: Get Off the Couch and Get to Work

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. It can also boost testosterone levels. One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels.

According to one literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity:

• Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term.
• High-intensity interval training (HIIT) can also be very practical, although all types of exercise should work to some extent.
  

All forms of exercise may increase your testosterone levels, especially weightlifting and high-intensity interval training.

4. Eat Protein, Fat, and Carbs: Balanced Nutrition for Healthy Hormones

What you eat can affect testosterone levels and other hormones. Eating enough protein can help you maintain healthy testosterone levels and aid in fat loss, which may also be beneficial. Constant dieting or overeating may disrupt your testosterone levels.

Consuming healthy fats helps support testosterone levels and hormone balance. Some research shows that a low-fat diet could decrease testosterone levels. A nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of:

• Protein
• Fat
• carbohydrates
  

A nutritious, well-rounded diet with balanced protein, fat, and carbs may help support healthy testosterone levels.

5. Minimize Stress and Cortisol Levels: Chill Out for Healthy Testosterone

Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Sudden elevations in cortisol can quickly reduce testosterone. These hormones often work in a seesaw-like manner: As one goes up, the other comes down.

Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. These changes may negatively affect testosterone levels. To achieve optimal health and hormone levels, try to:

• Manage your stress levels
• Staying active
• Getting plenty of sleep each night
• Practicing some stress-relieving techniques
  

Chronic stress can negatively affect health and reduce testosterone levels.

6. Increase Vitamin D Intake: Soak Up the Sun for Testosterone

Vitamin D is a micronutrient that plays a key role in many aspects of health. Despite its importance, up to 1 billion people worldwide are deficient. Some research shows that low vitamin D levels may be linked to lower testosterone levels. 

A 2017 study involving 102 men with vitamin D deficiency found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. However, more research is needed, as other studies yield conflicting results. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional.

Some studies have found that low vitamin D levels could be associated with decreased testosterone levels. However, more research is needed to determine whether supplementation may be beneficial.

7. Get Plenty of Restful, High-Quality Sleep: Snooze Your Way to Higher Testosterone

Sleeping is as important for health as diet and exercise. Sleep quality may also have major effects on testosterone levels. One study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower testosterone levels.

The ideal amount of sleep varies from person to person, but a small 2011 study found that sleeping only 5 hours per night was linked to a 10%–15% reduction in testosterone levels. Interestingly, one study involving older men found that an increased sleep duration of up to 9.9 hours was associated with increased testosterone levels. Sleeping more than 9.9 hours was tied to lower testosterone levels. Although some people do fine with less sleep, most research recommends sleeping at least 7 hours every night.

It’s important to get plenty of high-quality sleep to maintain healthy testosterone levels and optimize overall health.

8. Avoid Estrogen-like Chemicals: Keep Plastics Away from Your Food and Drinks

Several other factors may affect your hormone levels. For starters, a healthy sex life is essential in regulating your sex hormone and testosterone levels. 

High exposure to estrogen-like chemicals may also affect testosterone levels. Try to minimize daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic.

Summary: Reducing exposure to estrogen-like chemicals can positively affect your testosterone levels and health.

9. Watch Your Alcohol Intake: Drink in Moderation

The relationship between alcohol and testosterone is complex. Some research suggests that excessive alcohol consumption can decrease testosterone levels. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy.

Interestingly, studies involving adolescent boys and young men have found that testosterone levels can be used to predict alcohol dependence or the onset of alcohol use. Higher levels in the saliva or blood are associated with heavier use of alcohol and younger age at the onset of alcohol use.

Alcohol and testosterone have a complex relationship. It’s best to moderate your alcohol intake since excessive consumption can harm your testosterone levels and testicular health.

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Ice Baths and Female Hormone Balance

While ice baths and their effect on testosterone usually center around men, cold exposure from ice baths might also impact hormone equilibrium in women. Cold exposure could be uniquely advantageous for menstruating women, particularly during the latter part of the initial phase of their menstrual cycle, when estrogen levels are elevated and progesterone is reduced. 

Research into how ice baths affect female hormones remains limited at present. Comprehensive investigations are necessary to fully elucidate these potential effects.  

Research on Cold Exposure and Female Hormones  

Studies have indicated that there may be specific times when menstruating women could gain slightly more advantages from cold exposure, such as during the later stage of the first half of their cycle. This period is characterized by peak estrogen levels and minimal progesterone due to hormonal fluctuations. 

Recent findings in female rat models show that cold temperatures might decrease serum concentrations of progesterone (P) and estradiol (E2), which could influence reproductive well-being. Additional exploration into the effects of cold on female hormones is necessary to ascertain how ice baths can contribute to other health benefits for women.  

Potential Benefits for Women  

Incorporating ice baths into their wellness routine can offer women various potential benefits despite the limited studies on how they affect female hormones. The improvement in blood circulation from cold water immersion may help harmonize hormone levels and maintain a regular menstrual cycle by balancing hormone production. 

For women who have reached menopause, engaging regularly in activities such as cold plunging has been linked with enhanced insulin sensitivity, reduced insulin resistance, and improved cardiometabolic health. These practices could also alleviate some of the symptoms associated with menopause. 

Ice Baths for Reducing Anxiety and Menopausal Discomforts

Evidence suggests that consistently participating in activities like swimming in icy waters or applying ice bath therapy significantly improves the physical and mental well-being of postmenopausal women. 

Benefits reported include diminished anxiety levels and better mood states, along with a decrease in common menopausal discomforts such as hot flashes and mood fluctuations. For these reasons, incorporating this practice of submerging oneself into ice-cold water might be highly advantageous for them.

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3 Cold Plunge Protocols For Optimizing Testosterone

1. Get Cold Showers Down First  

Before jumping into the ice bath, it's best to grow acclimated to cold exposure with cooler showers. Research suggests that cold showers increase testosterone levels, though the effect may not be as strong as other cold therapies. 

Start by gradually making your regular showers slightly cooler. Then, work up to ending your showers with 30 seconds to 1 minute of cold water. Gradually increase the duration of the cold burst over time.  

2. Create An Ice Bath at Home  

Once accustomed to cold showers, you may try ice baths. To make one, Fill your bathtub halfway with cold tap water. 

Add ice to reach 10-15°C/50-59°F. Start with short 2-3 minute immersions and listen to your body’s response. This allows you to control the duration and frequency as you acclimate.  

3. Invest in a Cold Plunge Tub  

A cold plunge tub is a worthy investment for those serious about incorporating cold exposure into their daily routine. These tubs offer convenience, precise temperature control, and filtration, making regular plunging more sustainable. Having a dedicated cold plunge tub can be a motivating factor in maintaining your routine. 

10 Ice Bath and Cold Plunge Safety Tips

1. Consult with a Doctor:  Always Get the ‘Okay’ from Your Physician Before Trying Cold Plunge Therapy  

Before starting any new therapy or exercise regimen, it's always a good idea to consult with a doctor. This is especially important if you have any pre-existing medical conditions or are taking medications. Cold plunge therapy can impact your cardiovascular health, and it’s crucial to get the all-clear from a medical professional before trying it out.  

2. Start Slowly: Don’t Jump Right into Cold Plunge Therapy  

If you’re new to cold plunge therapy, starting slowly is best. Begin with shorter sessions and gradually increase the time as your body becomes more accustomed to the cold. For your first time, aim for just 30 seconds or so, and try to work your way up to a minute or longer throughout several sessions.  

3. Know Your Limits: Listen to Your Body  

It’s essential to listen to your body and know your limits. If you start to feel uncomfortable or experience any pain or discomfort, it’s time to get out of the cold plunge. Cold therapy can produce powerful results, but avoiding pushing yourself too hard to reap the benefits is essential.  

4. Don’t Jump In: Ease Yourself into Cold Plunge Therapy  

Jumping into a cold plunge can be dangerous, mainly if you’re not used to the cold. Slowly ease yourself into the water, starting with your feet and working your way up. This will help prevent shock and allow your body to acclimate to the cold temperature gradually.   

5. Stay Hydrated: Drink Water Before and After Your Cold Plunge  

Cold plunge therapy can dehydrate, so drinking plenty of water before and after your session is essential. This will help ensure your body is adequately hydrated to handle the cold temperature and reduce the risk of any potential adverse side effects.  

6. Avoid Alcohol and Caffeine: These Substances Can Increase Your Heart Rate 

Alcohol and caffeine can increase your heart rate and make it more difficult for your body to adjust to the cold. It’s best to avoid these substances before your cold plunge session.  

7. Staying in Too Long: Don’t Overdo It  

It’s important to start slowly and not stay in the cold plunge for too long. Beginners should aim for no more than 30 seconds to a minute. Staying in too long can lead to hypothermia and other health risks.  

8. Not Acclimating Properly: Take Time to Get Used to the Cold  

It’s important to acclimate your body to the cold water gradually. This can be done by starting with a warm shower and gradually decreasing the temperature until ready to enter the cold plunge. Skipping this step can lead to shock and other health risks.  

9. Not Hydrating Properly: Cold Therapy Can Be Dehydrating  

Cold plunging can dehydrate, so drinking plenty of water before and after your plunge is essential. Avoid drinking alcohol or caffeine before your plunge, as these can dehydrate you even more.  

10. Not Having a Plan: Know What to Expect Before You Start  

It’s essential to have a plan before you enter the cold plunge. Decide how long you will stay in, what you will do to warm up afterward, and how often you will plunge. A plan can help you stay safe and get the most out of your cold plunging experience.  

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Taking a cold plunge can help you burn calories, but it’s not as simple as it sounds. When you expose your body to freezing temperatures, it works hard to heat itself back up. This process of thermoregulation requires energy, which translates to calories. The colder the temperature, the more energy your body needs to expend to return to normal. 

How Many Calories Does Cold Water Therapy Burn?

The amount of calories you burn during cold therapy depends on several factors, including:

• Your body composition,
• Water temperature
• How long do you stay in the cold water

Research shows a person can burn over 400 calories per hour of cold exposure. This number will vary from person to person. The only way to know precisely how many calories you’re burning during cold therapy is to use a device that tracks your heart rate, which indicates how hard your body is working to thermoregulate. 

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