Women's Cold Exposure Protocols: Why Women Need Different Temperatures & Protocols Than Men (Menopause & Cycle Timing)
Voice of the Audience
“I love this podcast and the concept of cold exposure. However, I am a bit disappointed at the lack of prioritized study for women. Dr. Susanna chose men in her initial study as if it was the obvious choice. Why is that? I appreciate the starting point, however it does not sit right with me that we are assuming the protocol with men would be adequate for women.”
YouTube comment
“This lack of priority for women's science is disheartening. Science is finding that the differences in body composition and hormone cycles affect outcomes in exercise, sleep, diet, and presumably cold and heat exposure. This is not a direct criticism of this podcast... Nevertheless, I felt the need to speak on the lack of priority in women's research, as these studies do execute it.”
YouTube comment
Behind the Answer
The question surrounding women's specific protocols arises from the recognition that most foundational cold exposure studies have historically been conducted on men. This practice leads to audience frustration because key physiological differences between sexes strongly suggest that optimal protocols for cold exposure may vary.
The scientific basis for needing tailored protocols includes:
- Brown Fat Levels: Women generally have more brown fat than men. Brown fat is the metabolically active fat that generates heat in response to cold exposure.
- Peripheral Temperature: Women tend to run colder peripherally, exhibiting a lower peripheral temperature—especially on their hands and ears—compared to men.
- Body Mass: Women are typically smaller in size and mass than men, which affects heat loss during immersion.
Because cold exposure relies on stressing the thermoregulatory system to produce beneficial adaptations, these physiological differences suggest that women may require different temperature, duration, or frequency protocols than those established for the male body, especially concerning the cyclical nature of the female hormonal system.
This article is part of our Cold Exposure series and explores why women may need different temperature and duration protocols than men for optimal results.
Read the main Cold Exposure articleThe Concern
The main audience concern is the lack of reliable, evidence-based data specific to the female body. Women are actively participating in cold exposure (with some reporting that 9/10 swimmers in cold water movements are women), yet they feel they must apply male-centric data with a "grain of salt". They worry about how their cyclical hormonal systems might interact with cold stress and whether the often-cited protocols (like 11 minutes per week) are truly optimal or merely "adequate" for them. This scientific gap is disheartening, reflecting a broader pattern of neglecting women's health in research.
The Tip
While specific female-centric protocols (addressing menstrual phases, menopause, etc.) are still emerging and subject to ongoing research, the current advice emphasizes the need for further study and suggests that women should pay close attention to the principle of hormesis—finding the lowest dose of cold stress that remains uncomfortable but safe. Given that women often run colder peripherally and are smaller in mass, they should be particularly mindful of avoiding excessive duration or temperature to mitigate the risk of hypothermia, which affects smaller individuals more quickly.
Creators Addressed
- Acknowledged the lack of female-specific data in the initial landmark study (Søberg et al.), which focused only on men to control variables. Dr. Søberg confirmed that women have more brown fat than men and a lower peripheral temperature. Huberman expressed the importance of this missing information.
- Dr. Søberg announced that a follow-up study is underway involving both men and women to address the knowledge gap. Huberman noted that the benefits described (brown fat activation, enhanced metabolism) rely on basic physiological processes and are hoped to pertain to women as well.
- Discussed cold immersion and cryotherapy studies involving women subjects, confirming that both modalities induce a robust release of norepinephrine. One study cited had women swim in 35.6°F water for 20 seconds or undergo cryotherapy, finding two- to threefold increases in circulating norepinephrine.
- Her discussion of the mechanisms, such as mitochondrial biogenesis and norepinephrine release, provides a strong theoretical basis for female benefits, even if targeted cyclical protocols are not yet established.
- Explicitly stated that while the Søberg study used only male subjects, the effects rely on basic core physiological processes, implying they should translate to women.
- Advised listeners to find the minimum threshold of stimulus that drives the maximum benefit, suggesting that the precise temperature and duration must be personalized, which is critical given the physiological differences in mass and temperature regulation.
Quick Summary (Do This Tonight)
If you are female, track your body's response to cold exposure across your monthly cycle; if you notice differences in tolerance or response (e.g., increased comfort or pain), slightly adjust your temperature or duration to maintain the consistent level of "uncomfortable but safe" stimulus.
How to Do It (Step-by-Step Breakdown)
- Establish a Baseline: Begin with an easily achievable and consistent protocol (e.g., 2 minutes at the coldest setting in the shower, 3 times per week).
- Monitor Tolerance: Pay attention to how your tolerance changes during different phases of your cycle or due to life changes (e.g., menopause).
- Adjust Intensity, Not Time (Initially): If you are consistently adapting and the cold no longer feels "uncomfortable", first try lowering the water temperature rather than extending the duration far past the 3-minute mark, especially as a person of smaller mass.
- Prioritize Safety: If you are postpartum, pregnant (consult a doctor), or post-menopausal, proceed with caution and prioritize safety checks, as small women and children lose core temperature faster than adult men.
Common Mistakes & Fixes
Mistake: Assuming Male Protocols are Identical: Following recommended duration/temperature caps (like 2–3 minutes) too rigidly without considering the enhanced heat loss potential in smaller body masses.
Fix: Personalize the Dose: Use the feeling of being uncomfortably cold as the guide, not just the timer, and monitor for signs of excessive cold stress (like uncontrollable shivering or prolonged afterdrop).
Mistake: Giving Up Due to Lack of Specific Data: Feeling discouraged because studies focus on men.
Fix: Trust the Mechanism: Focus on the established physiological mechanisms (norepinephrine release, brown fat activation) which are fundamental and proven to occur in women as well, even if specific cyclical timing is unconfirmed.
Mistake: Ignoring Hormonal Shifts: Failing to recognize that changes in hormones (pre/post-menopause, during cycle) may temporarily shift cold tolerance.
Fix: Be Flexible: Adjust the cold intensity slightly across the month. If tolerance decreases, shorten the duration or slightly raise the temperature temporarily to maintain adherence without risking excessive stress.
Quick Answers (FAQ)
Do women have less brown fat than men, making cold exposure less effective?
No. Studies show that women actually have more brown fat than men. However, women are generally smaller and have a lower peripheral temperature, which affects how quickly they lose heat and how they experience cold.
Why do most studies on cold exposure use only men?
This is a point of frustration for the audience. Researchers often select one gender (typically male) to control for the confounding variables introduced by the cyclical changes in hormones that occur in women.
Is there a different recommended weekly dose for women?
The minimum threshold of 11 minutes total per week is the general guideline derived from studies, regardless of sex. However, due to smaller mass and differing fat distribution, women may need to be more cautious about single-session duration and intensity to prevent excessive cooling.
Bottom Line
While the scientific community acknowledges the disheartening lack of sex-specific protocols for women, the core mechanisms of cold exposure—neurochemical release and brown fat activation—are robust across both genders. Women should proceed confidently with cold exposure, knowing they may possess higher baseline levels of brown fat. The most actionable advice is to prioritize safety and personalization: adjust the duration and intensity based on individual comfort and physiological feedback, especially while monitoring for changes related to the menstrual cycle or menopause, ensuring the cold remains uncomfortable but safe.
How this was generated: This article compiles verified creator insights and audience commentary for structured comprehension.
Medical & Legal Disclaimer: This content is for educational purposes only. It is not medical or legal advice. Always consult a qualified professional before making decisions regarding health, medication, or substance use.
