Taking The Plunge
Ice Cold — No Mistakes
My life has been heavily influenced by the Ice Man —or should I say Ice Men?
First, the man, the myth, the legend, none other than Naval Aviator Lt. Tom Kazansky, better known as "ICEMAN." As a young boy growing up in the 80s, watching Val Kilmer walk into a bar in dress whites, perfect blonde flat top, still wearing his mirrored sunglasses, I couldn't help but want to be that cool-cool as ice. I would even say that that movie planted a seed that would later have me wearing the best dress uniform of any service.
“It’s the way he flies, ice cold, no mistakes...”
As a lifelong wrestler and a young Marine during the early explosion of the UFC, one fighter resonated with me and many others like myself. The wrestler, the knockout king, the guy with incredible striking power that could put you to sleep from any angle. If only the Marine Corps had authorized mohawks, we would have had an entire battalion of Chuck "The Iceman" Liddell look-alikes.
Now, much later in life, I am still influenced by the Iceman. Enter Wim Hoff and experience a new understanding of the term cold. The OG of Icemen, Wim, came before Chuck, Vanilla, and Tom and is the only one who took the name literally. His approach to cold, mindfulness, and breathwork has been an absolute game-changer. I jumped into cold water immersion after working my first event with Tony Robbins, Date with Destiny, in 2016. Being exposed to Wim and cold plunging has developed a consistent practice in my life, going on a decade now.
I cut my teeth on ice-cold showers and hopping into the pool during the winter. I then built my first cold plunge from a small freezer chest and some silicone caulk and never looked back.
There is something incredibly invigorating yet calming about submerging yourself in frigid water while simultaneously reaching an almost meditative state of balance. It's a beautiful experience, but the most fulfilling ones are those shared with friends and enjoyed in nature. Throughout various winters, I've been able to dive into waterfalls in the mountains, brave the surf off the northeast coast, and plunge into a pool overlooking a 100-acre ranch.
Pushing temps below 30 degrees, fully submerging with a mask and snorkel, and getting comfortable with time beyond ten minutes have all been a part of the journey. Showing someone how to set up an ice bath, or helping them overcome fear by guiding them through their first plunge, is the most rewarding, though. I've even been fortunate enough to guide thousands of people in taking the cold plunge together (Tony Robbins Life Mastery).
A BRIEF HISTORY OF COLD WATER
Cold water immersion is no modern fad. Although it's hard to scroll through a social feed without seeing someone taking the plunge, it's nothing new. I’m excited that it has become more common, but it's a practice rooted in centuries-old traditions. From the ancient Greeks and Romans, who employed cold baths for their invigorating effects, to the Scandinavian tradition of "avantouinti," where individuals plunge into icy lakes after a sauna session. It's a testament to the enduring belief in the transformative power of cold water. As common as it has become, I’m still often asked, “So, what’s the benefit?” Well, I believe in not only the physical but the mental and spiritual benefits ice-cold water can deliver.
WINNING IN THE WATER
Even after nearly ten years of exposing myself to frigid water, knowing all the benefits, I still struggle with the actual plunge itself—and that’s why I love it. The mental battle is the real victory and the win beyond the physical benefits. The cold can hold your mind hostage and demand your courage and discipline as ransom. Luckily, we don’t negotiate with terrorists or our minds.
By committing to a difficult challenge, especially when done first thing in the morning, we set the tempo for the day. Instead of holding the mind hostage, we set it free! Free to attack challenges head-on, stacking win after win. Victories manifest victories, and small victories compound quickly. Winning in the water translates to winning the day, and it’s fueled by an intense energy that can only be found at around 39°.
We do what we say, and we say what we do. Cold water immersion is a mental game, one we can train to dominate in. The ability to demonstrate consistency and self-control in uncomfortable environments is key to creating a successful mindset. This past weekend, we began our season-long mission by partnering with the University of Tampa Men’s Lacrosse team to help them prepare for those moments.
THE SCIENCE BEHIND THE CHILL
Reduced Muscle Soreness and Inflammation:
Cold water immersion can help decrease delayed-onset muscle soreness (DOMS) and acute inflammation after strenuous exercise. It causes vasoconstriction, which may reduce swelling, though 2025 reviews indicate effects are often time-dependent (initial reduction followed by potential rebound) and more pronounced with medium-duration exposures.
Faster Recovery for Athletes:
Athletes frequently use cold water immersion as part of post-exercise recovery. Studies show that it may shorten the duration of muscle damage markers and perceived soreness; however, it is generally not recommended immediately after hypertrophy/strength training, as speeding recovery can blunt long-term muscle adaptation and growth signals.
Improved Performance:
Regular cold exposure has been linked to enhanced physical performance. Athletes who incorporate it into their training may experience improved endurance, repeated-sprint ability, and perceived readiness in subsequent sessions, although results vary by protocol and individual.
Brown Fat Activation:
Cold temperatures stimulate activation of brown adipose tissue (brown fat), increasing thermogenesis and calorie burning and supporting metabolic health by helping maintain body temperature.
Hormonal Response:
Cold water exposure triggers a robust release of noradrenaline and dopamine, leading to heightened alertness, energy, focus, and improved mood—often described as a natural "dopamine hit" that lasts for hours.
Improved Sleep Quality:
Cold exposure can influence circadian rhythms and promote melatonin production, potentially enhancing sleep onset and quality, especially when done earlier in the day.
Enhanced Immune Function:
Cold exposure can influence circadian rhythms and promote melatonin production, potentially enhancing sleep onset and quality, especially when done earlier in the day.
While everything stated is supported by scientific evidence, it's important to note that individual responses to cold water immersion can vary. Additionally, the optimal duration and frequency of cold exposure for specific benefits are widely debated. It's best to approach cold water immersion with some caution, especially for individuals with pre-existing health conditions, or consult with a healthcare professional if needed.
TIPS FOR SAFE COLD WATER IMMERSION
While the benefits are clear, it's still advisable to approach cold-water immersion with some awareness. Here are some tips to ensure a safe and enjoyable experience:
1. Start Slow: If you're new to cold water immersion, start with cold showers. Begin by ending your shower with 30 seconds to one minute under the coldest setting. Graduate to spending the entire shower under the cold. Once you take the plunge, start with shorter exposures and gradually increase the duration as your body adapts.
2. Know Your Limits: Listen to your body. If you start shivering uncontrollably or feel lightheaded, it's time to exit the water. Do your best to warm naturally and embrace the jackhammering effect.
3. Warm Up Afterwards: After your cold plunge, warm up gradually to avoid shocking your body. Easy exercises or calisthenics, a brisk walk, if needed, a warm shower, or a heated room can help.
4. Stay Hydrated: Cold water immersion can be dehydrating, so be sure to drink plenty of water before and after.
5. Consult a Doctor: If you have underlying health conditions or concerns, consult with a healthcare professional before starting cold water immersion.
EMBRACING THE COLD FOR WELLNESS
Cold water immersion may not be for everyone, but for those willing to brave the chill, the rewards are substantial. It's a practice that challenges the body, cultivates mental toughness, and invigorates the spirit. Whether you're seeking physical recovery, stress reduction, or enhanced well-being, the transformative power of cold water immersion is an age-old secret waiting to be unlocked. Embrace the cold, and you might discover a wealth of benefits that extend far beyond the depths of the water. If you’re looking to channel your inner warrior, try taking the plunge.
