The Ultimate Human with Gary Brecka

Episode 201: Sam Maxwell & Kyle Ponton: Cold Plunging Science & Health Benefits + How You Can Start!
Released: September 16, 2025

Episode Overview

In this episode, host Gary Brecka sits down with Sam Maxwell and Kyle Ponton, co-founders of Cold Life Cold Plunges, to dive into the science, health benefits, and practicalities surrounding cold plunging. The conversation covers everything from the founders' personal journeys with cold therapy – including its impact on ADHD and addiction – to the physiology, protocols, and growing community around this trend. The trio explains how deliberate discomfort can be a tool for profound mental and physical transformation, and encourages listeners to explore cold exposure as a holistic practice with enduring potential.

Key Discussion Points & Insights

1. Personal Stories: Cold Plunging as Transformation

• Sam's Journey: From Adderall Addiction to Cold Therapy (00:00–07:54)

  • Diagnosed with severe ADHD as a child; developed dependency on Adderall.
  • Experimented with cryotherapy, but found transformative results only with consistent ice baths.
  • After 14 days of cold plunging, he lost cravings for medication.

    “Within 14 days, I reflected, and I was like, I'm not craving the Adderall.” – Sam (06:15)

  • Now leverages his experience to help others seeking drug-free alternatives.

• Kyle's Introduction: Building Community, Embracing Discomfort (03:09–04:49)

  • Discovered cold plunging in Atlanta with friends, not knowing scientific details but loving the mental clarity and “addictive” feeling.
  • What started as a five-person activity became a large community event.
  • Cold plunging became a cornerstone for his routine and ultimately a business idea.

2. Cold Life: Intentions and Product Philosophy

• Quality, Customer Focus, and American Manufacturing (10:33–16:52)
  • Gary, as a Cold Life shareholder, praises the co-founders for rigorous product development with a focus on reliability (in contrast to high failure rates with imported chillers).
  • Customer feedback drives product improvements and company strategy.
  • Pride in being American-made—more expensive and challenging, but worth it for product integrity.

3. The Science of Cold Plunging

• Hormesis & The Importance of Discomfort (19:56–20:39)

  • Cold exposure is a “hormetic stressor”–a deliberate challenge that strengthens the body.

  • “Aging is the aggressive pursuit of comfort...Some level of discomfort can make you stronger.” – Gary (20:20)

• Neurochemistry – Dopamine, Norepinephrine, and More (08:04–09:02, 25:08–32:12)

  • Cold therapy naturally raises neurotransmitters (dopamine, norepinephrine, serotonin), improving mood, focus, and emotional regulation.
  • Preferred over pharmacological interventions for many struggling with attention or mood disorders.

• Sympathetic-to-Parasympathetic Shift – Nervous System Training (23:13–25:45)

  • The hardest part is the first 30–90 seconds (fight or flight). Staying through this period allows the body to transition into a calmer state.

  • This “nervous system exercise” helps build resilience to stress in daily life.

  • “You get past that 30 seconds, 60 seconds, 90 seconds...then all of a sudden, everything's okay.” – Kyle (24:39)

  • The Mammalian Dive Reflex (25:08–26:13): Dunking your face in cold water triggers an ancient reflex, calming the heart rate and reducing stress.

4. Optimizing Your Cold Plunge Routine

• Timing Relative to Exercise (17:51–19:36)

  • Post-exercise cold plunging immediately after heavy lifting may blunt inflammation needed for muscle adaptation.
  • Best to wait a few hours after training, or plunge prior to a workout for a stimulant-like effect without caffeine.
  • Occasional short, cold plunges before bed (paired with sauna) can aid sleep without spiking alertness.

• Time, Temperature, and Protocols (26:29–28:31)

  • No benefit to simply going "colder" for longer.

    “There's no studies that say the colder the better.” – Sam (26:41)

  • Recommended range:
    • Temperature: 48–55°F (9–13°C)
    • Duration: Start with 1–2 minutes, build up to 3–6 minutes/session
    • Frequency: Total 10–14 minutes/week is sufficient (2–3 mins/session, 4–5x/week)
  • Cold showers can be a harder, but effective, entry point.
  • End cold/hot contrast sessions with cold to maximize benefits.

5. Benefits Beyond the Physical

• Mental Health, Community, and Social Change (33:25–37:56)
  • Sharpened clarity, focus, and sense of accomplishment from overcoming discomfort.
  • Cold plunging is spreading across demographics – not just intense athletes, but corporate professionals and whole families.
  • Events like “Coffee & Chill” are replacing parties focused on alcohol with networking, connection, and health.

  • “People are realizing, man, there's so many ways to feel really good without drugs and alcohol.” – Gary (33:13 / 36:29)

6. Inspiring Testimonials

• From Stage Four Cancer to Everyday Wins (47:02–48:34)
  • Stories include people in cancer treatment, veterans battling PTSD, older adults overcoming sluggishness and boosting confidence, and corporate clients replacing caffeine.

  • “There is a man that's battling stage four cancer...who is getting in through a cold plunge every single day. It's insanely inspiring...” – Kyle (47:16)

  • Many users buy second units for workplace, vacation homes, or even to support friends and family in difficult times.

7. The Future & Cultural Longevity of Cold Exposure

• Cold Plunging as a Lasting Practice (40:50–41:24)

  • Cold exposure, like acupuncture, is an ancient practice with enduring appeal due to its tangible benefits.

  • “I feel like cold exposure is one of those things that is going to still be mainstream 5,000 years from now.” – Gary (41:02)

• Spread and Community Building (36:00–38:33)

  • Accessibility is growing: gyms, wellness studios, and home set-ups abound – “just get started” is the prevailing advice.

Notable Quotes & Memorable Moments

• On Building Resilience:

  “If your morning is hard, your day will be easy.” – Gary (00:54)
  “Doing that very hard thing in the morning just sets me up for my day.” – Kyle (00:56)

• On Cold Therapy vs Medication:

  “The best part about the cold plunge is there's no crash. ... Four to six hours at minimum, I feel phenomenal. ... Compared to taking medication like Adderall or Vyvanse ... I was a hothead.” – Sam (44:11)
  “Addicts weren't really seeking a high. They were seeking normalcy ... And I think what this gives people is a way to do that with a lot of beneficial consequences.” – Gary (43:06)

• On the Transition During Cold Plunge:

  “You forget to breathe, your body is thinking, okay, I need to kick in because I'm gonna die ... But if you get past that 30–60–90 second marker ... you start to find calm.” – Kyle (24:13)
  “You can actually capture this benefit by putting your face in the water when you first get in.” – Gary (25:39)

• On Community & Social Effects:

  “It turned into a big community, which is why I loved it.” – Kyle (04:21)
  “It's becoming a really cool way to even build community, you know?” – Gary (36:00)
  “We love being a part of those communities, and honestly, a lot of those types of communities are growing all over the place.” – Kyle (37:24)

• On Product Philosophy:

  “If you don't hear the feedback from the people, then you're never really going to know how to make the best thing.” – Kyle (14:51)

Practical Tips: How to Start Cold Plunging

• Start Small:
  Try 30–60 second cold showers or simple DIY ice baths.
• Ideal Temperature:
  48–55°F (9–13°C) is the sweet spot. No need to go colder right away.
• Duration:
  Work up to 3–6 minutes max per session.
• Frequency:
  2–3 minutes, 4–5 times per week. 10–14 minutes weekly is sufficient for most benefits.
• End on Cold:
  For contrast therapy, always finish with cold exposure.
• Community Access:
  Try gyms, recovery studios, or organized events if you don’t have home access.
• Leverage Discomfort:
  Remember: “Aging is the aggressive pursuit of comfort.” The challenge is the point.

Timestamps for Key Segments

• 00:00 — Sam shares his journey overcoming ADHD & Adderall addiction through cold therapy.
• 03:09 — Kyle’s first experiences and the rise of community cold plunging in Atlanta.
• 05:07 — The founders’ first partnership spark.
• 10:33 — Gary discusses product quality and lessons learned from imported equipment failures.
• 17:51 — Do cold plunges interfere with post-exercise gains? Timing matters.
• 19:56 — Hormesis: Why discomfort strengthens the body.
• 23:13 — Sympathetic to parasympathetic shift, nervous system resilience.
• 25:08 — The mammalian dive reflex—face dunk to shift your body’s response.
• 26:29 — Ideal cold plunge protocols: time, temperature, and adaptation.
• 33:25 — The mental benefits, extreme presence, and clarity from cold exposure.
• 36:00 — Cold plunging as a social, communal wellness activity.
• 40:50 — Cold exposure: enduring practice or passing fad?
• 47:02 — Customer testimonials: stage four cancer and beyond.

Episode Takeaways

• Cold plunging is emerging as a powerful tool for mental clarity, emotional regulation, and physical resilience—not just for athletes but for anyone seeking to thrive and push back against comfort.
• Personal journeys, like Sam’s escape from Adderall dependency, underscore cold therapy’s potential for addiction recovery and mental health.
• Scientific protocols matter: Moderation, timing, and proper temperature/duration maximize benefits.
• The community aspect is deeply valued—cold plunging brings people together in new, healthy ways.
• This practice isn’t hype; it’s part of a lineage of ancient health approaches that deliver lasting results.

“There’s so many ways to feel really good without drugs and alcohol.” – Gary Brecka (36:29)

For those seeking change, resilience, and community, cold plunging offers a simple—but not easy—gateway.