Realfoodology Podcast with Courtney Swan

Episode: Cold Plunges: Are They Safe?
Date: December 2, 2025
Guest: Kyle Ponton, founder of The Cold Life

Main Theme & Overview

Courtney welcomes Kyle Ponton to give a comprehensive "101" on cold plunging—a wellness trend gaining massive popularity. Together, they break down the science-backed benefits, discuss mental and physical resilience, guide listeners on cold plunge routines, safety, and myth-busting, and highlight the cultural shift toward making health practices like cold plunging accessible and, importantly, “cool.”

Key Discussion Points & Insights

1. What Is Cold Plunging? (04:22)

• Definition:
  Cold plunging generally means immersing your body in cold water (typically 39–50°F) for a brief period—distinct from cryotherapy, which uses cold air.
• Kyle:
  "Water is like 20 to 25 times more thermogenic than air... sensations are much more potent in a cold plunge." (04:57)

2. Benefits of Cold Plunging (06:22)

• Physical Recovery:
  • Has long-standing roots in sports for reducing muscle soreness and inflammation.
  • Major benefit: accelerated recovery after workouts.
• Inflammation Reduction:
  • Systemic anti-inflammatory effect similar to using an ice pack, but works on the whole body.
• Mood and Mental Toughness:
  • Dramatic dopamine and adrenaline boost leads to increased alertness and energy.
  • “Almost like a coffee times 10… it's like legal cocaine. You feel absolutely incredible, but you don’t have any of the downsides.” – Kyle Ponton (08:58)
• Personal Story:
  Courtney reminisces on feeling more alert and energized after swimming in Swedish fjords:
  “It felt like I had coffee… it’s like legal cocaine, like you said.” (08:11)

3. Building Mental Resilience (09:52)

• Overcoming Hard Things:
  Both agree the hardest part is getting in—the challenge doesn't really get “easy,” but you get better at shutting down doubt.
  • “It still sucks… I’ve just gotten better at shutting that voice down faster” – Kyle (11:08)
• Accountability & Mindset:
  Starting your day with a cold plunge can mentally prime you to tackle other challenging tasks.

4. The Science of Dunking & The Vagus Nerve (12:15)

• Should You Submerge Your Head?
  • Dunking up to your neck (activating the vagus nerve) delivers deeper benefits: greater inflammation reduction, faster transition to calm (parasympathetic state).
  • “If you get your whole head underneath... it actually gets you there much quicker.” – Kyle (13:45)
• Vertical vs. Horizontal Plunges:
  • Upright (vertical) plunges make it easier to get your neck and head under water and breathe deeply—helpful for parasympathetic activation.

5. Breathwork and Stress Management (16:54)

• Breathing Is Key:
  Cold plunge is a practice in stress management. Controlling breath helps transition from fight-or-flight to calm.
  • “You're training your body and your mind that you can get on the other side of this calm, peaceful state.” – Kyle (16:58)
• Similarity to Meditation:
  Courtney wonders if the mental benefits parallel meditation. Kyle notes science is still catching up but plenty of anecdotal evidence supports strong, positive effects.

6. Cold Plunging for Women & Special Populations (21:12)

• Pregnancy & Hormones:
  • Research is ongoing; no definitive “yes” or “no.”
  • “You got to be intuitive… My wife, for example, cold plunges for high cortisol… but is careful around her cycle.” – Kyle (21:48)
• General Principle:
  Listen to your body:
  • “There are times when you actually shouldn’t be pushing your body 110%.” – Courtney (24:25)
• Other Cautions:
  • Those with heart conditions, epilepsy, or severe thyroid issues should consult a doctor and start very gradually, if at all.

7. Optimal Timing, Duration, and Temperature (27:21)

• How Long?
  • “Three minutes minimum, six minutes maximum.” – Kyle (27:33)
  • No added benefit (and possible risk) beyond six minutes.
• What Temp?
  • 50°F is the standard for benefits. Beginners may start at 55–59°F.
  • Kyle's routine: 46–47°F daily.

8. Frequency and Short Sessions (31:54)

• Shorter Plunges:
  Even brief exposures (<3min) can bring mental clarity and reset.
  • “Sometimes I just stick my head in there for 15–20 seconds... I get jolted. It wakes me up immediately.” – Kyle (33:21)
• Cold Plunge & Sleep:
  • Doing a brief (60-second) plunge about an hour before bed may improve HRV and sleep by lowering core body temp and heart rate.

9. How to Start - Accessible Options (34:50)

• Don’t Need Fancy Equipment:
  • Start with cold showers.
  • Seek out gyms, wellness centers, or local group events.
  • Use cheap containers or even ice in a bathtub for affordability.
• Community & Accountability:
  • Events like “Coffee and Chill” in major cities bring hundreds together for communal plunges and camaraderie. (39:00)
  • “There’s nothing better than being able to cold plunge with 5, 6, 7, 8 other people right next to you… it’s an absolutely incredible experience.” – Kyle (40:34)

10. The Social & Cultural Shift (42:06)

• Health is Becoming Cool:
  • Cold plunging is part of a broader trend making healthy, mindful living socially accepted, even aspirational.
  • “We want to make health cool… the sooner you do that, the better your lifespan is and the better quality of life you'll have.” – Kyle (42:06)
• Friendship & Ritual:
  • Community wellness events and non-alcoholic rituals (e.g., Bachelorettes with cold plunges and saunas) are replacing outdated, less healthy social norms.

11. Personal Stories (49:39)

• Kyle’s Origin:
  • Began with friends in Atlanta during winter, grew into large social events.
  • Had a transformative experience at a hotel spa using hot-cold cycles when he was sick: “By the end of this two-hour session... I literally felt like I was on top of the world again… That's really where [my] light bulb personal experience [started].” (49:40)
• His Business Partner:
  • Was able to quit Adderall after adopting regular cold plunging.

12. Best Practices: Exercise, Sauna & Plunge Timing (53:41)

• Sequence Matters:
  • For recovery after cardio or intense metabolic workouts: cold plunge immediately after.
  • For muscle growth: do not plunge immediately post-strength training—wait at least four hours, or plunge before the workout.
  • “If you are going for muscle growth... as long as you wait at least about four hours... you're going to be fine.” – Kyle (53:41)

13. New Research and The Future (56:01)

• Emerging Science:
  • Increasing research on frequency, metabolic health, women’s health, and especially the use of cold plunging in addiction recovery.
  • “I've seen it personally... cold plunging has been an absolute game changer [for addiction recovery].” – Kyle (56:01)

Notable Quotes & Memorable Moments

• On Anxiety and Practice:
  • “It still sucks… I’ve just gotten better at shutting that voice down faster.” – Kyle (11:08)
• On Head Dunking:
  • “If you put your head under, it actually gets you there much quicker [to calm].” – Kyle (13:45)
• On Research & Intuition:
  • “Logic is fast, science is slow… it takes about 17 years for research to catch up with things we already just logically know.” – Courtney (20:44)
• On Community & Culture:
  • “Health is now cool… people are pulling out lab reports on podcasts! There’s so much more attention being put on health, and it’s incredible.” – Kyle (42:06)
• On Evolution of Social Wellness:
  • “Now these were my friends, and so… they weren’t mean to me, but they would make fun of me a lot for [being healthy]… now all those people… are, like, texting me… being like: wait, what was that thing you did on the road? Like, that actually seemed like it was maybe beneficial.” – Courtney (47:41)
• On Personal Transformation:
  • “By the end of this two-hour [hot/cold] session, I literally… felt like I was on top of the world again. And only a few hours earlier, I’d felt so bad.” – Kyle (49:40)

Timestamps for Key Segments

• 04:22 – Cold Plunging vs. Cryotherapy
• 06:22 – Core Benefits Overview
• 08:54 – Mood, Energy, Dopamine Effects
• 11:08 – Building Mental Toughness
• 12:15 – Scientific Insights: Head Dunking, Vagus Nerve
• 14:41 – Vertical vs. Bathtub Plunges
• 16:54 – Breathwork & Fight-or-Flight Management
• 21:12 – Women, Cycles, and Special Groups
• 27:21 – Best Duration & Temperature
• 31:54 – Short Sessions, Sleep, and HRV
• 34:50 – How to Start: Showers, Group Events, Budget Options
• 39:00 – Community Events ("Coffee and Chill")
• 42:06 – The Cultural Shift in Wellness
• 49:39 – Personal Cold Plunge Stories
• 53:41 – Exercise, Sauna, and Cold Plunge Sequencing
• 56:01 – New Research & The Future of Cold Plunging

Takeaways for Listeners

• Cold plunging offers real physical, emotional, and community benefits—but always pay attention to your body, start slow, and consult with your doctor if you have underlying health concerns.
• You don’t need to invest in costly equipment to begin experiencing the mental and physical rewards.
• Connection, accountability, and community are powerful motivators for integrating cold plunging (and wellness habits) into daily life.
• Health practices are becoming mainstream—the more people share and support these routines, the more accessible and “cool” they become for everyone.

For more on cold plunging, cold immersion science, and The Cold Life’s vertical cold plunge, visit the show notes or Courtney’s Instagram @realfoodology.