Chasing Life — "Cold Plunges: What the Science Shows"

Host: Dr. Sanjay Gupta (CNN Podcasts)
Date: January 20, 2026

Episode Overview

In this episode, Dr. Sanjay Gupta responds to listener questions on health, focusing first on the increasingly popular trend of cold plunges—full-body immersion in cold water—and examines what the current science says about their claims, benefits, and risks. Dr. Gupta also addresses a second listener question about the science of itching and how to effectively manage it. The episode maintains a conversational, approachable tone, rich with practical advice, scientific insight, and personal perspective.

Key Discussion Points & Insights

1. Are Cold Plunges Actually Good for Reducing Inflammation?

[00:27–09:01]

• The Popularity & Promise

  • Cold plunges, or cold water immersion (CWI), have become a global wellness trend, especially prominent in Nordic countries ("winter bathing").
  • Proponents claim a range of benefits: stronger immune system, cardiovascular improvements, quicker muscle recovery, reduced inflammation, calmer nervous system, and better mental health.

• Scientific Evidence: Mixed and Limited

  • Small, Recent Studies
    • Research is recent, largely small-scale, and results are inconsistent; no regulatory requirement for rigorous evidence collection in wellness fads.
  • Meta-Analysis (2025)
    • Out of 11 studies on CWI, immediate and 1-hour post-exposure showed a significant increase in inflammation markers—contrary to claims.

      "Inflammation actually went up in the immediate time of the cold plunge and continued that way for one hour post exposure."
      — Dr. Sanjay Gupta [03:48]

  • Ironman Athlete Study (2021)
    • With 29 participants, CWI had no effect on inflammatory markers or athlete recovery.
  • Netherlands Study (2022)
    • 48 healthy men tested breathing exercises, cold plunges, or both.
    • Breathing exercises reduced inflammation; cold exposure alone did not. However, combining them enhanced the effect.
    • Conclusion: Cold plunges alone do not demonstrably reduce inflammation, but may amplify other anti-inflammatory interventions (like breathing exercises).

• Cautions & Risks

  • Immediate Physical Effects
    • Cold shock response triggers "fight or flight," rapidly increasing heart rate and blood pressure.
  • Dangerous for Certain Conditions
    • Risks for those with heart conditions, those on beta blockers, people with diabetes, peripheral neuropathy, poor circulation, and certain autoimmune diseases.
    • Potential for hypothermia, nerve or skin damage, difficulty breathing, and fainting (especially when alone).
    • Cleveland Clinic and other institutions have issued warnings.
  • Dr. Gupta’s Emphasis:

    “There are a lot of cold water evangelists out there, and their personal anecdotes are pretty compelling. ... But before you dive in, you should know that this isn’t always just a harmless health fad.”
    — Dr. Sanjay Gupta [06:06]

• Practical Tips if You Try Cold Plunges

  • Consult your doctor, especially for underlying or unknown medical conditions.
  • Try other remedies for inflammation or pain first (e.g., localized ice packs).
  • If proceeding: start slow, use partial immersion, limit exposure to 30–60 seconds, check water temperature (avoid under 50°F), and never plunge alone.

    “Don’t try to plunge your entire body in at once. Maybe start with an arm or a leg before getting to the whole body.”
    — Dr. Sanjay Gupta [08:17]

• Summary Judgment

  • Current evidence does not support cold plunges as a definitive way to reduce inflammation.
  • Risks are real; personal anecdotes are not a substitute for data.
  • Localized ice packs remain useful for spot injuries or inflammation (always use a towel barrier; limit to 10-minute intervals).

Notable Quotes

• On Evidence and Anecdote:

  “That doesn’t mean cold plunges don’t necessarily make you feel better, even if there’s not a lot of evidence behind it. But it does mean we want to think through the benefits and the risks a little bit more carefully.”
  — Dr. Sanjay Gupta [01:38]

• On Scientific Uncertainty:

  “There is no conclusive, obvious benefit to cold plunges alone when it comes to reducing inflammation. ... The evidence and the science around this is still new, it is still limited.”
  — Dr. Sanjay Gupta [05:37]

• On Risk:

  “When you plunge into cold water, you’re essentially triggering what is called a cold shock response, rapidly increasing heart rate and blood pressure.”
  — Dr. Sanjay Gupta [06:26]

2. What’s Really Going on When You Can’t Stop Scratching an Itch?

[10:29–15:20]

• Physiology of Itching

  • Caused by complex interactions of skin, immune, and nervous system signals.
  • Signals from skin are carried to the brain, which interprets the sensation as itch.

• Common Causes

  • Dry skin, bug bites, allergies, hives, certain medications, and psychological factors (stress, anxiety).
  • Neuropathic itch is caused by nerve dysfunction, sometimes related to arthritis or shingles.

• Why Scratching Feels Good (But Can Make It Worse)

  • Scratching releases pain-fighting molecules (like serotonin) in spinal cord, temporarily dampening itch.
  • Scratching also reduces activity in the brain's anterior cingulate cortex, lessening focus on the itch.
  • Vicious cycle: Scratching can release more itch-inducing chemicals (histamine), making it even more intense.
  • Brain’s reward system gets activated when scratching—explaining why it is so compulsive/addictive.

• Relief Strategies

  • Over-the-counter creams: hydrocortisone, antihistamines, anesthetics (lidocaine), menthol, camphor.
  • Moisturize to prevent dry skin.
  • Use a cool compress/ice pack (wrapped, for 5–10 minutes).
  • Try “habit reversal”—engage hands with another task during likely scratching triggers.
  • If psychological in origin, consult a mental health professional.

• Notable Moments

  • Dr. Gupta acknowledges that “just don’t scratch” is unrealistic for most people, given the neurological basis behind scratching urges.

Section Timestamps

• Cold Plunges Discussion: [00:27–09:01]

  • Evidence review: [02:30–05:37]
  • Risks: [06:06–07:56]
  • Practical advice: [08:17–08:56]

• Itching Science & Advice: [10:29–15:20]

Memorable Moments

• Dr. Gupta’s summary on the limits of current evidence:

  “Maybe one day we’re gonna have a deeper understanding of cold water immersion, cold plunges. But at this moment, the evidence is mixed and the risks are real."
  — [08:43]

• On the frustration of itching:

  “You shouldn’t feel bad about not being able to stop scratching. It’s a powerful force for that very reason.”
  — [12:48]

Tone & Language

Dr. Gupta maintains an empathetic, scientifically rigorous, but accessible and conversational tone. He emphasizes evidence-based medicine while acknowledging the emotional and psychological realities behind health behaviors.

Summary Conclusion

This episode of Chasing Life delivers a careful and grounded exploration of cold plunges: while culturally intriguing and anecdotally appealing, current science offers no solid support for inflammation reduction and underscores the risks, especially for those with underlying health issues. Dr. Gupta’s advice: assess your personal health risks, proceed cautiously, and consult with your doctor. The segment on itching similarly peels back the biological and psychological complexity behind common impulses, offering both understanding and practical guidance.