Episode 3: Recover Like An Athlete - Cold Plunging 101 with Faf du Plessis

Cold Plunge: The Reset You Can Feel

© More Good Days | 2025

Cold exposure is not about punishment or bravado. It is about training the nervous system to stay calm under pressure.

In this episode of More Good Days, we explore how controlled cold exposure can sharpen focus, stabilise mood, reduce inflammation, and rebuild resilience – physically and mentally.

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Key mechanisms discussed:

• Catecholamine surge – Cold immersion significantly elevates noradrenaline and dopamine, enhancing alertness, motivation, and focus

• Neurohormesis – Short-term stress improves emotional regulation and increases dopamine, serotonin and beta-endorphins.

• Cold-shock proteins – Up-regulation of RBM3 and CIRP supports synaptic protection and brain plasticity.

• Brown fat activation – Cold stimulates brown adipose tissue (BAT), increasing metabolic rate and glucose uptake.

• Insulin sensitivity – Cold immersion significantly elevates noradrenaline and dopamine, driving alertness, motivation and focus.

• Inflammation and recovery – Repeated exposure may reduce inflammatory markers and improve perceived quality of life.

• Immune readiness – Cold exposure may support immune signalling via fat–immune pathways. • Mood and vitality – Regular cold exposure is associated with higher energy and reduced tension. • Sleep quality – Linked to improved deep sleep and sleep satisfaction.

• Adaptation over time – With repeated exposure, the cold-shock gasp reflex diminishes as nervous-system control improves.



Safety Notes

• Never perform breath-holds in cold water

• Enter and exit slowly – never plunge alone

• Avoid cold exposure if pregnant or if you have heart disease or cold urticaria

• Stop immediately if you experience chest pain, dizziness or numbness

People with cardiovascular conditions, Raynaud’s phenomenon, or autonomic disorders should seek medical guidance before cold exposure.



This content is for educational purposes only and does not constitute medical diagnosis or treatment.



Link to References, Sources & Practical Tips: https://docs.google.com/document/d/1_kQsQk86Lok9gAbBWs4l6RHRMPoiadDRkViURVKhs1E/edit?tab=t.0



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We would love to hear from you.

What cold exposure protocol works best for you?