Cold Plunge Critics &
Ice Bath Benefits
Several popular social media influencers, including Stacy Sims PhD, Peter Attia MD, and Layne Norton PhD, have been quoted as criticizing cold plunge therapy, but the science behind the headlines tells a different story.
Social Media vs Cold Plunge Science
While the years 2022 and 2023 witnessed an incessant deluge of ice bath videos pushed out by social media algos, since the peak in January 2024 the mood regarding cold plunge therapy on popular platforms like Instagram and You Tube has changed. Critical clips are getting the most clicks. Some of the most popular are Stacy Sims PhD, Peter Attia MD, and Layne Norton, PhD:
Dr. Stacy Sims PhD claims that female bodies respond differently to extreme cold than men’s, often experiencing greater stress and less benefit from ice baths. She thinks that intense cold causes severe vasoconstriction and sympathetic nervous activation that is "too much stress" for women. Sometimes she cites research that shows some women commence shivering at higher temperatures than some men do. Sims suggests women benefit more from milder cold exposure rather than ice-cold plunges to avoid excessive stress. She also acknowledges that cold therapy can benefit female reproductive systems by helping to relieve the pain and inflammation of endometriosis and resolve polycystic ovarian syndrome (PCOS).
Peter Attia MD views ice baths with cautious endorsement, acknowledging their benefits for recovery and mood but warning they can blunt muscle growth if used immediately after exercise. He emphasizes starting cold exposure gradually, such as with cold showers, and building tolerance over time, rather than jumping straight into intense ice baths. Attia favors sauna use over cold plunges for longevity benefits due to stronger evidence supporting saunas. However, he fails to acknowledge that the best evidence in support of sauna comes from Finland, where the population uses sauna in conjunction with cold plunge therapy. In fact, in Finnish the word "sauna" means hot and cold!
Layne Norton PhD criticizes ice baths mainly because when used after a weightlifting (rather than for precooling) they reduce muscle protein synthesis and slow muscle growth. He also points out that cold plunge therapy can stimulate appetite, causing subjects to eat more calories than they burned in the cold and thereby gain weight. Our research and experience agrees. In our article Calories and Cold Plunge, we outline the fallacy of using ice baths for weight loss, and what works better for managing body composition. Still, Norton acknowledges that ice baths can reduce muscle soreness and inflammation. Like Attia, he suggests saunas for recovery from exercise. In our article Ice Bath | Exercise | Sauna, we describe why we agree. Nonetheless, Layne's headline claiming "Ice Baths Make You Fat" is an inflammatory exaggeration.
Ice Bath & Cold Plunge Benefits
In the article Do Ice Baths Really Work? Thomas Seager, PhD offers rebuttals to many of these criticisms by citing clinical studies and personal experiences that show benefits for men and women from deliberate cold exposure, especially at lower temperatures.
Cold plunge therapy delivers profound physical, mental, and metabolic benefits rooted in the body's natural responses to cold exposure, including:
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Increased mitochondrial function
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Increased testosterone & sex hormone levels
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Improved immune function
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Increased mood, confidence, and energy levels
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Enhanced athletic performance
Ice Bath Benefits: Heart, Brain, Body explains how cold plunge is a systemic therapy that can improve every aspect of your health, including your cardio-vascular (heart), psychological (brain), and immune system (body) health.
Proponents of Ice Baths & Cold Plunges
Joe Rogan is one of the most influential proponents of ice baths and cold plunges in the wellness and fitness world, using his platform and personal experience to highlight their benefits. He began his own cold exposure practice around 2021, sharing accounts with his audience on The Joe Rogan Experience podcast and Instagram. Rogan maintains his plunge at about 34°F, pushing himself to endure the discomfort for several minutes per session. He credits ice baths with improving his physical recovery, building mental resilience, enhancing mood, and sharpening focus. Rogan describes an “intense clarity” and energy boost after plunging, framing the experience as a form of voluntary hardship that strengthens both the body and the mind.
Andrew Huberman PhD promotes ice baths for their benefits on mood, focus, metabolism, resilience, and inflammation. He recommends about 11 minutes of cold plunge per week, split into brief, challenging sessions at safe but uncomfortable temperatures. Huberman explains that cold plunges boost dopamine and adrenaline, sharpen attention, and build mental toughness through voluntary stress. He also notes cold can speed muscle recovery and aid metabolic health, but warns against using ice baths immediately after strength training to avoid blunting muscle gains. Finally, Huberman cites cold plunge as a challenge that can grow a region of the brain called the anterior midcingulate cortex, which he says may be "the seat of the will to live."
Mike Mutzel promotes ice baths for their wide-ranging benefits including hormonal balance, improved metabolic health, and mental resilience. He recommends starting with cold showers and gradually working up to daily 3–5 minute ice baths. Mutzel highlights the way cold plunge therapy boosts testosterone, increases brown fat activity, improves heart rate variability (HRV), and supports stress resilience. He also notes benefits for women by relieving the pain of menstrual cramps and ameliorating symptoms of menopause symptoms. On his High Intensity Health podcast, Mutzel discusses best practices, such as thermal contrast therapy (sauna) and stresses convenience in practice, encouraging regular use facilitated by easy access to a ice bath or cold plunge machine.
Thomas Seager PhD is a leading expert on ice baths who highlights their benefits for boosting testosterone, improving metabolic and mitochondrial function, and increasing resilience. He emphasizes the importance of pre-cooling before exercise to enhance endurance and energy production. Seager points out ice baths reduce inflammation, promote hormonal balance, and can help with autoimmune issues. He co-founded Morozko Forge to make advanced cold plunge technology accessible, supporting regular, deliberate cold exposure for optimal health and performance. His work combines scientific research with practical advice to inspire people to embrace cold therapy safely and effectively. His book "Uncommon Cold" provides a comprehensive guide to the science and benefits of cold plunging.
Ben Bikman PhD promotes ice baths for their powerful metabolic and mental health benefits. He explains that cold exposure activates brown fat and converts white fat to energy-burning beige fat by stimulating mitobiogenesis, and boosting calorie burning without producing ATP. Bikman highlights hormones like FGF21 and adiponectin that associated with brown fat that promote fat oxidation and mitochondrial function. He emphasizes cold therapy’s role in improving both sympathetic and parasympathetic nervous system function, increasing resilience and metabolic flexibility. Bikman pairs cold therapy with lifestyle practices like diet and exercise to maximize health impacts, and says his latest blood labs show his total testosterone is "off the charts" high.
Alexis Cowan PhD is a advocates for the mental and metabolic health benefits of ice baths. She uses cold plunges regularly, describing the experience as relaxing, energizing, and grounding—comparable to being “in ocean water.” Cowan highlights that ice baths are more effective than cold air exposure alone, delivering benefits such as boosting dopamine and norepinephrine for improved cognition without stimulants. She explains that cold exposure stimulates brown and beige fat, helping clear substrates from the bloodstream and enhance metabolic health. Cowan emphasizing how cold plunge therapy offsets the overstimulation from modern “hyper tech” environments. Her work promotes evidence-based health optimization strategies focusing on mitochondrial support, sleep, and resilience through natural therapies like ice baths and light exposure.
Alex Belew, award-winning chef and musician, views ice baths as an essential part of his wellness routine for both mental and physical benefits. He describes ice baths as an "addictive way of waking up," noting they provide a powerful energy boost similar to a drug-like rush. Belew uses ice baths to reduce inflammation, particularly in his knees, improve recovery, and enhance overall well-being and mental focus. He highlights the mental resilience gained from regular ice baths, noting they help manage stress and enhance emotional clarity. He told Morozko that when he appeared on Hell's Kitchen, he wasn't happy with his weight or appearance, and that since winning that competition, ice baths have become an essential part of his daily routine, complementing other wellness practices to optimize his performance and health.
Key Differences Between Ice Bath & Cold Plunge
Temperature
Ice baths reach temperatures of 32°F and produce ice, while cold plunges could be anywhere between 37°F-55°F. To reach colder temperatures, ice baths require different cooling technology that ensures reliable operation at freezing temperatures. (See Technology below). Operating a cold plunge chiller too close to freezing runs two risks, either of which can cause failure : 1) freezing the water inside the chiller heat exchanger, and 2) overworking the chiller compressor.
Duration
Because ice baths are colder, immersion times are shorter, just 2-4 minutes. Session times range from 2-10 minutes, depending on individual goals. Cold plunges require longer sessions (20–30 minutes) depending on the degree of cold acclimation of the plunger. In Guide To Optimal Ice Bath we describe how to determine your thermal comfort line and calculate a cold dose that is consistent for you under different time and temperature conditions.
Psychology
Ice baths offer a more intense experience due to lower temperatures and immediate exposure to ice. For those who are cold acclimated, ice baths can also provide the required cold shock necessary to activate the central nervous system. Ice Bath Benefits at Colder Temperatures explains how this process not only offers metabolic benefits, but psychological benefits of cold therapy as well. Cold plunges are less intense, more comfortable, and can be tolerated for longer sessions. This makes them suitable for beginners or frequent users, but not ideal for those who are already cold acclimated.
Technology
Morozko ice baths are engineered with hand built copper refrigeration systems to chill the water and feature stainless steel tubs, allowing maximum ice formation. Standard cold plunges typically utilize external chillers. Poor water circulation, refrigerant issues, inadequate ventilation and improper care often lead to chiller failure.
Cleaning
Morozko water quality is maintained through continuous microfiltration combined with an ozone disinfection system, which eliminates the need for chlorine or chemical sanitizers, ensuring clean, chemical-free water with minimal upkeep. Standard cold plunges rely on chemical sanitizers such as chlorine or bromine, and typically use cartridge, sponge, or sediment filters to remove debris. All filters require monitoring and cleaning. Filter failures in all-in-one chillers will result in ice forming in the heat exchanger of the chiller, causing catastrophic failure of the refrigeration system. By contrast, filter failure in a Morozko is isolated to water quality only, and will not impact the refrigeration system, because the two technologies are separate. Morozko filter media is sized for a 10,000 above ground pools (or larger), ensuring spare capacity and fewer filter cleanings.
Why Choose Morozko?
Morozko ice baths are only for those who are serious about cold plunge therapy. Almost everyone, including Joe Rogan and Morozko CEO Thomas Seager, admits that they're afraid of the freezing cold water. They do it anyway, because the ice bath extinguishes their fear response and makes them more resilient to stress and better prepared for competing at their best.
But that's uncommon.
Most people would rather buy a cheap plastic tub off Alibaba rather than invest the extra money required just to scare themselves half to death every morning. Purchasing a Morozko is only for the few people seeking to become fearless.
Here's a summary of what those few people get:
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Freezing cold temperatures down to 32°F, maximizing ice production.
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Chlorine-free microfiltration and ozone disinfection.
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Quiet operation at 57 dB, reducing unwanted noise.
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Industry-leading warranty and customer service.
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Hand-crafted by Americans in Phoenix AZ, making every Morozko unique.
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Durable coatings to resist weathering in rain and sun.
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Winter protection, for year-round outdoor operation.
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Commitment to quality and value, albeit not low price.
Explore our full range of products below, or visit our Shop page.
Invention of the Morozko Ice Bath
In 2018, there were two companies that dominated the cold plunge market, icoolsport from Australia and coldtub.com from the United States. There was no such thing as an ice bath that made it’s own ice until Morozko invented it. Instead, people were converting chest freezers into ice baths and sharing information online about how to seal the freezer against leaks, keep the water clean, and control temperatures. Others like Laird Hamilton purchased massive restaurant-style ice makers so they could dump buckets of ice cubes into a horse trough. What Morozko did different was create the first machine designed to operate as an ice bath, rather than adapt something designed for other purposes.
The difference between your Morozko ice bath and an ordinary refrigerator is that cooling water is more challenging than cooling air or freezing meat. To maintain a two phase system, with both ice and water at the same time, requires additional controls and more robust cooling equipment.
Since Morozko was founded, several other ice baths companies have appeared that also make ice, including Odin (now defunct), Sun Home, Brass Monkey, Primal, and an imitation Morozko called Matrix. There have also been a proliferation of new cold plunge companies that offer essentially the same product(s) manufactured in China. For example, the Plunge All-in was designed and built by the Ambohr Chinese pool company, and they offer the same machine on their own website for $3,000 less.
Morozko uses Nature as it’s guiding design principle, which is why every Morozko is electrically grounded to Earth, uses ozone for water disinfection (not chlorine or other added chemicals), and is warrantied for Epsom Salt. While the best way to cold plunge is in the cold ocean, we build Morozko to be the Next Best Thing to Nature.