Best YouTube Videos about Cold Plunges & Cold Exposure
Ranking 9 Top with 19M Views (7,000 Comments Analyzed)
Best YouTube Videos About Cold Plunges & Exposure: Ranking 9 Top with 19M Views (7,000 Comments Analyzed)
Why Cold Plunges Matter
Cold exposure — through cold plunges or cold showers — is rapidly gaining traction as one of the most powerful tools for improving
physical performance, metabolic health, and mental resilience.
This practice works as a potent natural stressor to the human body, activating adaptive mechanisms such as:
Shivering and non-shivering thermogenesis through brown fat activation
Increased alertness and energy via dopamine and norepinephrine release
Greater stress tolerance through deliberate exposure and recovery cycles
However, as the trend grows, so does the confusion.
The surge in popularity has created an overload of conflicting information about safety, duration, temperature, and timing — especially when goals differ between muscle growth and endurance recovery.
To bring clarity, this report analyzes audience sentiment across nine leading YouTube videos — identifying which experts deliver the most
practical, science-backed, and well-received guidance.
By studying viewer comments — particularly the Positive Sentiment Percentage we can determine which creators truly resonate with their audiences and whose methods inspire trust and action.
The nine analyzed YouTube videos represent a massive combined reach and engagement across the cold exposure topic:
Metric
Value
Combined Views
19.113 Million
Total Comments
19,589 Comments
Total Analyzed Sample
6,910 Comments
Final Ranking of the Top 5 Videos (Based on Positive Sentiment)
The following ranking is based exclusively on the Positive Sentiment Percentage.
Rank
Video Title
Channel
Positive Sentiment Percentage
#1
Transform Your Health with Cold Showers – Dr. Berg's Guide to Cold Showers
Dr. Eric Berg DC
56.30%
#2
Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects
Rhonda Patrick (FoundMyFitness)
56.15%
#3
What Happens To Body After 30 Days Cold Showers (Science Explained)
Jeremy Ethier
50.95%
#4
How to Use Cold & Heat Exposure to Improve Your Health
Andrew Huberman
47.49%
#5
Using Deliberate Cold Exposure for Health and Performance
Andrew Huberman
45.48%
5 Deep Dives
1. Why #1: Transform Your Health with Cold Showers – Dr. Berg's Guide to Cold Showers (Dr. Eric Berg DC)
• Why #1: This video achieved the highest Positive Sentiment Percentage (56.30%), demonstrating the strongest positive reception from the audience. Its primary appeal is its focus on cold showers as a highly accessible practice, emphasizing gradual progression to mitigate discomfort.
• Audience Pulse: The audience validated the video's claims with a massive volume of Personal Stories (57.29% of comments sampled), reporting benefits such as reduced anxiety, improved immune systems, less depression, and even significant clearing of skin conditions like psoriasis. Viewers valued the idea that cold exposure helps lower cortisol and supports recovery.
• Actionable Takeaways: Start with a hot shower to get comfortable, then turn the water "really cold" for 30 seconds. Gradually increase the duration each day. The practice may increase internal core circulation and cause the body to warm up internally, which is why a hot shower before bed can cool the core and aid sleep.
• Caveats: Viewers frequently asked for clarification on the precise temperature of "cold" water and the optimal duration, questioning if 5 to 10 minutes is necessary.
2. Why #2: Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects (Rhonda Patrick / FoundMyFitness)
• Why #2: Ranking extremely close to first (56.15%), this video stood out for its scientific rigor and mechanistic depth, earning strong positive sentiment despite its technical nature.
• Audience Pulse: Viewers appreciated the detailed explanation of cold exposure harnessing hormesis to precondition the body against stress. The discussion of brown fat, noting its darker color due to mitochondrial density, and its ability to utilize glucose and fat to produce heat instead of ATP resonated strongly. The audience valued the documented 250% increase in dopamine and 530% increase in norepinephrine from cold water immersion (at 14°C/57.2°F).
• Actionable Takeaways: Both cold water immersion and cryotherapy induce a robust release of norepinephrine. Duration matters, with one study showing that 35.6°F water for just 20 seconds still caused large jumps in plasma norepinephrine. This content confirms that increasing mitochondrial biogenesis in muscle and fat is a key benefit, linked to greater aerobic capacity and a lower risk for neurodegenerative diseases.
• Caveats: Feedback often requested that the technical delivery be slowed down slightly for better absorption, and viewers asked for links to the cited scientific articles.
3. Why #3: What Happens To Body After 30 Days Cold Showers (Science Explained) (Jeremy Ethier)
• Why #3: This content earned 50.95% Positive Sentiment and had the highest volume of Personal Stories (51.95%). It successfully provided a science-backed, beginner-friendly justification for using cold showers.
• Audience Pulse: Viewers praised the discussion on how cold exposure builds resilience and grit by activating an area of the brain that suppresses impulsivity. They shared personal stories of increased mental toughness and focus. The clear statement that a cold shower can provide 80-90% of the benefits of a full cold plunge was highly valued.
• Actionable Takeaways: Aim for 1–3 minutes per day. Cold exposure should be done before the workout or at least 4 to 6 hours after resistance training to avoid blunting muscle growth. To maximize metabolic effects (Søberg principle), one should end the exposure on cold and allow the body to warm up naturally.
• Caveats: High-value feedback included strict warnings against starting with the head or face, particularly for those with sinusitis, as it could potentially cause dizziness or blood pressure spikes. Questions persisted about whether cold exposure for lean individuals with fast metabolisms would lead to excessive weight loss.
4. Why #4: How to Use Cold & Heat Exposure to Improve Your Health (Andrew Huberman)
• Why #4: This video scored 47.49% Positive Sentiment, largely due to its focus on establishing clear, measurable weekly protocols based on research by Dr. Susanna Søberg.
• Audience Pulse: The audience valued the presentation of the minimum effective dose protocols: at least 11 minutes total per week of cold exposure and 57 minutes total per week of heat exposure. Viewers specifically appreciated the delineation of cold (morning for alertness) versus heat (evening for sleep).
• Actionable Takeaways: The weekly minimum of 11 minutes of cold exposure should be divided into two or three sessions of one to three minutes. Cold water immersion should be up to the neck, with hands and feet submerged, for maximum effectiveness. The temperature range for sauna should be between 187°F and 212°F.
• Caveats: The strongest negative feedback was the recurring disappointment that most scientific data cited, including Dr. Søberg’s initial study, was conducted only on male subjects, leading to a perceived lack of priority for women-specific protocols. Some also noted the host occasionally interrupted the guest.
5. Why #5: Using Deliberate Cold Exposure for Health and Performance (Andrew Huberman)
• Why #5: With 45.48% Positive Sentiment, this video was praised for providing structured mechanisms for training mental toughness.
• Audience Pulse: Personal stories frequently credited the video for helping manage anxiety, ADHD (through dopamine increase), and building resilience. Viewers found the guidance on palmar cooling (cooling palms of hands, soles of feet, and upper cheeks) highly actionable for regulating core temperature efficiently.
• Actionable Takeaways: To build mental resilience, use the "counting walls" method—overcoming the internal resistance or urge to quit—rather than just focusing on time and temperature. Avoid cold exposure 0–4 hours after strength/hypertrophy training to prevent blunting muscle growth. Moving the body while in cold water makes the stimulus more potent than staying still.
• Caveats: A major point of contention was the high cost of specialized ice tubs versus budget DIY or cold showers. Several requested specific protocols for individuals with heart conditions or ADHD navigating the training conflict.
Practical Toolkit (What Viewers Can Apply Right Away)
Application
Protocol & Guidance
Weekly Minimum Dose
Aim for at least 11 minutes total per week of deliberate cold exposure, split into 2–4 sessions.
Effective Temperature
The water must be uncomfortably cold—cold enough that you really want to get out, but that you can safely stay in. Cold water immersion (14°C / 57.2°F) can yield dramatic dopamine increases.
Optimizing Metabolism (The Søberg Principle)
If the goal is to increase metabolism or activate brown fat, end the session on cold and allow the body to reheat naturally to induce a thermogenic metabolic response. Avoid immediately jumping into a warm shower or sauna afterwards.
Timing for Hypertrophy
Avoid cold water immersion or ice baths for 0–4 hours after strength or hypertrophy training as it can blunt muscle growth. Cold exposure after endurance training is generally beneficial for recovery.
Mental Focus Boost
Cold exposure enhances mental acuity and mood by causing large, long-lasting increases in dopamine and norepinephrine. Combining cold exposure with caffeine 60–120 minutes prior can enhance the effect by increasing dopamine receptor availability in the brain.
Safe Entry (Beginners)
To ease into it, start with a hot shower and gradually turn the water cold for 30 seconds, increasing the time daily. For cold showers, start from the back or extremities.
Targeted Cooling
To efficiently reduce core body temperature (e.g., to break through plateaus or combat overheating during exercise), cool the glabrous skin surfaces: the palms of hands, soles of feet, and upper cheeks.
Feedback and Complaints
Pacing and Length: Many videos were criticized for being "excessively verbose", containing "so much repetition", and needing "tighter editing". Viewers asked for concise summaries and shorter video formats.
Demand for Scientific Citations: A continuous, high-value demand requested links to the cited empirical articles and scientific papers to verify claims, especially from high-profile figures.
Need for Women's Protocols: The failure of scientific studies to include female participants consistently generated complaint scores (Scores 8–9).
Clarity on Safety/Contraindications: Audiences demanded clearer, more prominent warnings and guidance on who should not cold plunge, especially regarding cardiovascular health and conditions like Raynaud’s.
Format and Units: Viewers repeatedly requested the consistent inclusion of Celsius values alongside Fahrenheit measurements for international accessibility.
Explore the Complete Cold Plunge & Cold Exposure Deep-Dive Series
Explore how cold exposure, ice baths, and cold plunges influence metabolism, muscle growth, recovery, dopamine, sleep, and cardiovascular health — through scientific data, performance insights, and real viewer experiences from YouTube’s most-watched creators.
Based exclusively on the metric of Positive Sentiment Percentage, the video providing the most valuable guidance as perceived by the audience is "Transform Your Health with Cold Showers – Dr. Berg's Guide to Cold Showers" (56.30%). This video’s high rating reflects its focus on accessible, step-by-step implementation (cold showers) and strong anecdotal proof of efficacy from the audience.
For viewers seeking the deepest scientific explanation of neuroendocrine and metabolic effects, Rhonda Patrick's "Cold-Water Immersion and Cryotherapy..." (56.15%) is the top choice, offering detailed mechanisms like the release of norepinephrine and the role of brown fat.
For those looking for precise, actionable training protocols (timing around workouts, weekly dosage, resilience techniques), Andrew Huberman’s videos, particularly those citing Dr. Søberg’s work, offer the clearest structure, such as the 11 minutes total per week threshold.
Audience Sentiment (Positive, Natural, Negative) at a Glance, All 9 Videos
Rank (Positive %)
Video Title
Positive %
Neutral %
Negative %
1
Transform Your Health with Cold Showers – Dr. Berg's Guide to Cold Showers
56.30%
27.00%
13.30%
2
Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects
56.15%
33.55%
7.97%
3
What Happens To Body After 30 Days Cold Showers (Science Explained)
50.95%
31.12%
17.41%
4
How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg
47.49%
41.21%
9.42%
5
Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66
45.48%
43.88%
9.54%
6
Ice Bath & Sauna: How To Do It Right - Andrew Huberman
42.73%
30.68%
23.86%
7
Why Cold Exposure Isn't a Good Idea
42.08%
34.78%
22.58%
8
The Science of Cold Plunging: How It Changes the Body
40.26%
35.78%
21.44%
9
Why Dr. Peter Attia Changed his Mind on Sauna and Cold Plunge for Longevity
38.69%
34.75%
26.39%
Per-Video Snapshot All 9 Videos
Video Title
Channel Name
Views (M)
Likes (k)
Comments
Likes/Views Ratio
Comments/Views Ratio
Transform Your Health with Cold Showers…
Dr. Eric Berg DC
8.4
140
8,845
1.67%
0.11%
What Happens To Body After 30 Days...
Jeremy Ethier
3.1
38
1,716
1.23%
0.06%
Using Deliberate Cold Exposure...
Andrew Huberman
1.9
34
2,067
1.79%
0.11%
Ice Bath & Sauna How To Do It Right...
Chris Williamson
1.8
28
1,044
1.56%
0.06%
The Science of Cold Plunging...
IoHA
1.7
27
1,557
1.59%
0.09%
How to Use Cold & Heat Exposure...
Andrew Huberman
0.724
12
1,079
1.66%
0.15%
Why Dr. Peter Attia Changed his Mind...
Thomas DeLauer
0.683
8.9
1,266
1.30%
0.19%
Why Cold Exposure Isn't a Good Idea
Mike Israetel (RP)
0.41
13
1,528
3.17%
0.37%
Cold-Water Immersion and Cryotherapy...
Rhonda Patrick (FMF)
0.396
10
487
2.53%
0.12%
Methodology and Limitations
Methodology: This report ranks the nine YouTube videos based strictly on the Positive Sentiment Percentage found in the Sentiment Analysis Summary of the sampled viewer comments. This method quantifies the overall favorable emotional tone generated by the content.
Limitations:
Sample Bias: The analysis is based on a sample of 6,910 comments, representing only a fraction of the total 19,589 comments.
Strict Ranking Metric: Adherence solely to the Positive Sentiment Percentage means that a video providing crucial, high-stakes information, which generated high "concerned" or "vulnerable" emotional tones, might rank lower than a video praised simply for being entertaining or clear.
FAQs
1. How much cold exposure is recommended per week?
The minimum effective dose recommended is at least 11 minutes total per week of deliberate cold exposure. This total time should be broken up into two to three sessions of two to three minutes each.
2. How cold should the water be for meaningful benefits?
The water must be cold enough to make you feel uncomfortable—to the point where you want to get out, but can safely stay in. Studies showing significant metabolic and neurochemical boosts often use water temperatures around 14°C (57.2°F) or colder.
3. Should I avoid cold exposure after strength training?
Yes, if your main goal is maximizing muscle size and strength (hypertrophy), you should avoid cold water immersion or ice baths for 0–4 hours after training. Cold exposure after endurance, sprint, or skill training is generally fine and can aid recovery.
4. Can cold showers activate brown fat and increase metabolism?
Yes, short, consistent cold showers can provide 80–90% of the benefits of a full cold plunge. Cold exposure stimulates the release of norepinephrine, which acts on proteins (like UCP1) to increase the engine size and mitochondrial density of white fat cells, converting them into heat-generating beige or brown fat.
5. Is it safer to end a hot/cold session on cold or warm?
To maximize metabolic benefit (the Søberg principle), you should end on cold and let your body reheat naturally. However, if prioritizing sleep, exposure to heat (like a sauna) in the evening followed by a gradual cooldown supports the circadian drop in temperature needed for optimal sleep.
6. What are the major safety risks of cold plunging?
Cold exposure causes vasoconstriction and increases blood pressure. People with pre-existing cardiovascular issues, such as high blood pressure, heart conditions, or Peripheral Arterial Disease (PAD), should exercise extreme caution or consult a physician before plunging. It is also advised not to start with the head submerged, particularly if you have sinus issues.
7. How does cold exposure help with mental focus and mood?
Deliberate cold exposure reliably stresses the body, causing a powerful and long-lasting release of dopamine and norepinephrine. This neurochemical boost contributes to improved mood, heightened energy, increased mental acuity, and the ability to maintain clarity during stressful situations (resilience).
8. What is Palmar Cooling?
Palmar cooling is an efficient technique for lowering core body temperature by focusing cooling objects on glabrous skin surfaces (palms of the hands, soles of the feet, and upper cheeks). Cooling these areas between sets of exercise (using cold water bottles or cold objects for 1–2 minutes) has been shown to improve strength and endurance training volume by preventing muscles from overheating.
