Deliberate cold exposure

Neuroscientist · Huberman Lab

Popularized the roughly eleven minutes of total weekly cold guideline, and takes deliberate cold several times a week. He is careful to keep it away from strength sessions.

Bodybuilder · Six-time Classic Physique Mr. Olympia

Ice baths three times a week, around 40 degrees Fahrenheit for eight to ten minutes, usually on rest days. He tried 35 degrees and found it too cold. As BarBend summarized his rest-day video, the point is less muscle recovery than inflammation and a morning lift when coffee is not enough.

Actor · Limitless and Centr

Ice baths, along with the sauna, are where most of his meditation and breath work happens, he told Men's Health in the interview Fox News carried after his APOE4 result became public.

Host · Modern Wisdom

Cold plunges go in regularly, and he talks about them as much for the discomfort tolerance as for the physiological effect.

Biohacker · Bulletproof Coffee

Whole-body cryotherapy is his favorite form of cold, a few minutes in a chamber, with ice baths and cold showers as the cheaper alternatives he names. He explains the benefit through cold-shock proteins.

Actor · Wolverine and The Greatest Showman

A cold shower every morning, before the reading and the meditation. He picked up ice baths from The 4-Hour Body while preparing for Wolverine and used them through the later films, where he credits them as a great way to lose fat.

Actor · Friends and The Morning Show

Got into cold plunges in the summer of 2024 while staying with a friend who has a plunge pool. She calls submerging in very cold water an intense experience but says the feeling on getting out is invigorating.

Retired Navy SEAL officer · Jocko Podcast

Discipline as much as recovery: cold showers and cold water immersion.

Basketball player · NBA all-time leading scorer

He was icing his knees and the rest of his body during the podcast itself, Mancias pointed out. After a game, once food and a shake are in, cryotherapy follows in whatever form the arena has: a cold tank, ice bags or a cryotherapy chamber.

Physician · The Dr. Hyman Show · author of Young Forever

Cold baths for years, timed at three or four minutes with a stopwatch. At home it is a big bathtub filled with cold tap water, 48 degrees in winter by his measurement; he describes himself as close to addicted to the combination of hot and cold.

Actor and producer · The 2:30 a.m. daily routine

A cold plunge follows the morning prayer and comes before the gym. He told Fox News he does not look forward to getting in, but he does look forward to how he feels afterwards, and he counts cold water alongside sleep as one of the best gifts for recovery and healing.

Author and podcaster · The Let Them Theory

Finishes every morning shower by cranking the water fully cold for about 20 seconds, admitting she starts warm to wash her hair and aims the cold at a shoulder rather than her head. A month in when she recorded this, she credits neuroscientist Wendy Suzuki, whose clip she plays, for the adrenaline reasoning.

Olympic swimmer · Most decorated Olympian in history

Starts every morning with a cold plunge and describes it as a way to reset. It is the first thing he lists when asked how he gets back to feeling like himself on an off day.

Biomedical scientist · FoundMyFitness

Owns a cold plunge and takes cold showers, though she says not as often as she should, and has covered the norepinephrine and brown fat literature in detail.

Author · The Tim Ferriss Show

Cycles hot and cold for about three minutes each in a converted chest freezer, originally as a fat-loss experiment and later for the mood effect.

Footballer · Portugal captain and five-time Ballon d'Or winner

Filmed climbing down a ladder into an outdoor plunge pool in the Lapland snow at Christmas 2024, telling his teenage son it was very nice while the son declined to join. One holiday dip is all that is on the record here; he has not described a temperature or a routine.

Retired Navy SEAL · Can't Hurt Me

Calls ice baths, saunas, sleep and nutrition all important, then says he does not have time for some of them: something had to give.

Physician · The Drive · author of Outlive

Markedly more skeptical than most, he warns that cold immediately after resistance training can blunt the adaptation you trained for.

Ultra-endurance athlete · The Rich Roll Podcast

Has gone through cold plunging with many of the researchers and practitioners behind it.

Entrepreneur · The Diary of a CEO

Ice baths and cold plunging come up repeatedly with guests on the show.