In the winter of 2022, I found myself craving a challenge, something to push me out of my comfort zone. I had just achieved a big move to Austin, gotten the kids settled into school and was now looking for that next big thing. I had been reading Winter Swimming by Suzanna Soeberg, a book that promised transformation through cold water immersion. Inspired by the idea of harnessing the cold to unlock physical and mental resilience, I decided to plunge into the icy waters myself. Sure it was winter and we were going through an ice storm, but January and February seemed like the perfect months to begin, the coldest time of the year.
Little did I know just how challenging it would be.
The first time I stepped into the icy water, the cold hit me like a thousand tiny needles pricking my skin. My breathing changed and I felt like I was hyperventilating. Every instinct screamed at me to get out. But I stayed in, determined to see it through. When I finally emerged, my body was shaking uncontrollably, and I struggled to warm up. The shivering didn’t stop for what felt like an eternity. This wasn’t just physical discomfort — it was a mental battle.
And yet, something about it intrigued me. I’d read about the health benefits of cold water swimming, particularly its ability to activate brown fat — a type of fat that burns calories to keep you warm. In theory, regular cold water immersion could boost metabolism, aid in fat loss, and even help with blood sugar regulation. But standing there, freezing to the bone, I was more focused on surviving the moment than on any long-term health benefits.
Still, I tried again, pushing myself back into the water several more times that winter. Each time was hard. I never fully adapted to the cold that season, and I struggled with intense shivering after every immersion. But even as I struggled, I started to notice subtle shifts in my mindset. Each time I faced that cold shock, something within me changed. I became more resilient, not just to the cold, but to discomfort in general. After each session, I felt incredibly calm.
The Science of Brown Fat
What I had read about brown fat was beginning to take on a new meaning. Brown fat, unlike regular white fat, burns energy to produce heat. When you expose your body to cold water, it activates these specialized fat cells, which are packed with energy-burning mitochondria. This process, known as non-shivering thermogenesis, helps your body stay warm by burning calories — a bonus for anyone looking to manage their weight.
Once your body gets out of the cold water, all the vasoconstriction which happens in the cold gets reserved through vasodilation. The blood gets pooled towards your extremities, which is obviously cold. This results in a drop in core temperature, triggering shivering, helping burn calories. It’s advisable to keep moving your body once out of the cold water as this is one of the ways to keep your body warm.
But it wasn’t just about fat loss. The more I read, the more I realized that brown fat activation also played a role in regulating blood sugar and improving metabolic health. Cold water swimming could help with insulin sensitivity, making it an excellent tool for managing blood sugar levels and reducing the risk of type 2 diabetes.
This added a new layer to my motivation. As someone interested in the connection between metabolism and health, this felt like a powerful practice.
Cold Water and the Mind: A Natural Mood Booster
There was another unexpected benefit I hadn’t anticipated: the effect on my mood. After each swim, once the shivering subsided and I warmed up, I felt euphoric. The cold shock had released a flood of norepinephrine and endorphins, giving me a natural high. I felt sharper, more focused, and mentally clear. In fact, regular cold water immersion is known to boost these neurotransmitters, which can improve mood, reduce anxiety, and enhance mental resilience.
It wasn’t just about enduring the cold anymore — it was about coming out of it feeling stronger, both physically and mentally.
The Struggles of Women and Cold: A Menopausal Perspective
I couldn’t help but reflect on how women, especially those in menopause, might struggle with cold exposure. Women generally have lower core body temperatures than men, which can make cold immersion even more difficult. This was certainly true for me — I felt like my body was fighting against the cold at a deeper level. Side note – cold has never really been easy for me.
But I also saw this as a potential tool for clients in managing menopausal symptoms. Cold water swimming could be a powerful adjunct to help manage weight, boost metabolism, and build stress resilience during menopause. With regular practice, the body adapts to the cold, and brown fat becomes more efficient at burning calories and generating heat. This could be particularly helpful for women experiencing metabolic changes during menopause.
It is advisable to start off very slow if you are going to experiment with cold water immersion. I would suggest starting off with cold showers and then moving onto spending 10 seconds and then moving onto 30 seconds and more. Use your breath as an adjunct to mitigate the nervous system adaptations. From the feeling of “Fight or flight”, use deep breaths to switch the state of the your autonomic nervous system.