Colder than...COLD!
Cold Plunging in 29° Florida: The Real Benefits, Risks, Myths, and a Simple Starter Protocol
It was 29 degrees in Florida this morning.
And I’m standing outside about to get in the cold plunge… while the air is literally colder than the water.
That’s unusual. But it’s also the perfect setup for the real lesson most people miss:
Discomfort feels like danger.
And that’s exactly why people quit on habits that would change their life.
And that’s exactly why people quit on habits that would change their life.
Today I’m breaking down the real benefits, the real risks, the biggest myths, and the truths about cold plunging (cold therapy) — in plain English — so you can use it right away.
First: Quick Disclaimer (Read This)
I’m not a doctor. This isn’t medical advice.
Cold exposure isn’t for everyone — especially if you have:
- Heart issues
- Blood pressure concerns
- Pregnancy (talk to your doctor)
Always check with your healthcare professional before starting anything new.
Now… for most people, the problem isn’t the cold.
It’s the story your brain tells you about the cold.
Why Cold Feels “Chaotic”… Until You Choose It
This morning the weather felt wild: windy, freezing, chaotic.
But here’s what’s crazy…
Once I got in the plunge, it felt controlled.
Because I chose it.
And that’s the difference between life happening to you… and you training yourself to handle life.
Cold plunging is nervous system training.
It teaches you to stay calm when life gets Lewd.
It teaches you to stay calm when life gets Lewd.
If you can sit in 35–58° water for a few minutes and control your breathing, you’re going to handle:
- annoying people
- stressful texts
- setbacks
- problems at work
- conflict at home
…a whole lot better than someone who rolls out of bed, slams coffee, hits traffic, and starts the day already in fight-or-flight.
What Cold Exposure Actually Is (And What It’s Not)
Cold therapy is intentional, short bouts of cold exposure:
- cold plunge / ice bath
- cold shower
- face in ice water
- cryotherapy
The goal is not suffering.
The goal is adaptation and resilience.
The goal is adaptation and resilience.
This isn’t macho. This isn’t punishment. This is a tool.
The Chemical “Why” (Simple Version)
When your body hits cold, it flips into a stress response — then you train it back into calm.
Here’s what can happen:
- Norepinephrine (noradrenaline): alertness, focus, mood lift
- Adrenaline: the “go” hormone (why beginners can feel panicky at first)
- Dopamine: motivation, confidence, follow-through (the “I’m winning” feeling)
- Cortisol: may rise short-term (the win is learning recovery, not staying stressed)
- Endorphins: natural pain relief + mood boost
- Brown fat activation: supports thermogenesis and metabolism (helpful, not magic)
The Real Benefits (Truths)
1) Mental toughness + follow-through
You learn to do hard things.
And you build confidence by keeping promises to yourself.
And you build confidence by keeping promises to yourself.
2) Better stress control
Cold triggers stress… then teaches you how to recover.
If you can calm down in cold water, you can calm down in real life.
3) Clean energy + better mood
That switched-on feeling without the jittery “too much caffeine” vibe.
4) Recovery + inflammation support
A lot of people feel less sore and more recovered with consistent cold exposure.
The Biggest Myths (And What’s True)
Myth: “Longer is better.”
Truth: Consistency beats hero sessions.
(And yes, once in a while a “hero session” can be useful — but don’t make it the plan.)
(And yes, once in a while a “hero session” can be useful — but don’t make it the plan.)
Myth: “Colder is always better.”
Truth: Start tolerable. Earn your way colder.
Myth: “Cold plunging burns fat by itself.”
Truth: It can support metabolism and brown fat activation…
…but it won’t undo a bad diet, bad sleep, and no movement.
…but it won’t undo a bad diet, bad sleep, and no movement.
Myth: “You have to suffer to get results.”
Truth: This is about control, not punishment.
Myth: “If it’s uncomfortable, it must be bad.”
Truth: Discomfort isn’t danger — but ignoring warning signs is.
Safety Signals: When to Get Out
If you feel:
- chest pain
- extreme dizziness
- numbness that feels wrong
- anything “off” or alarming
Get out.
Don’t be a hero.
Don’t be a hero.
Also: if you’re sick, it might not be the day to plunge.
A Simple Starter Protocol (No Drama)
Here’s a clean way to start:
Step 1: Start at 58°F
- 1–2 minutes
- Focus on slow breathing
- Do it consistently
Step 2: Progress in a zig-zag
When 58° feels manageable:
- drop a couple degrees or
- add a little time
You don’t need extremes. You need consistency.
Frequency:
- Start 2–4x/week
- Build from there
Rewarming matters
Don’t ignore this part.
Move your body, warm shower, stretching — rewarm intentionally.
Move your body, warm shower, stretching — rewarm intentionally.
The CALM Method (How to Not Panic)
- Control your breath (slow inhale, longer exhale)
- Acclimate smart (start warmer, not extreme)
- Limit time (don’t get ridicuLews)
- Monitor your body (listen to warning signs)
My “No Negotiation” Line (Use This)
Before I get in, I say:
“I’m a force for God. I’m a force for good. I do not negotiate.”
Then I’m in.
No toe-dipping. No debating. No bargaining with the old version of me.
The 7-Day Cold Challenge (Do This With Me)
For the next 7 days:
- Do your cold exposure safely
- Keep it simple
- Post: “I DID THIS.”
That’s how identity changes: proof, not promises.
Want a Cold Plunge Under $200?
If you’ve been thinking, “Cold plunges are thousands of dollars”… nope.
You can get started with The Ice Pod for under $200 right here:
https://podcompany.com/products/the-ice-pod?snowball=LEW74808
https://podcompany.com/products/the-ice-pod?snowball=LEW74808
(Use that link and you’ll get 5% off — and you’ll be part of the Ice Challenge family.)
Want Accountability + Weekly Tools?
If you want accountability and weekly trainings to keep leveling up, join Coach Lew Inner Circle (CLIC) here:
https://coach-lew.com/get-in-the-clic/
https://coach-lew.com/get-in-the-clic/
Want the Full Health Foundation?
If you want a 30-day health foundation you can keep forever, grab HEALS here (lifetime access + updates):
https://xlr8life.com/course/heals
https://xlr8life.com/course/heals
My friends this is not always going to be an easy journey but I can’t stress enough that you get one life, this is not a rehearsal for the next go round! Live you life today like it matters because it does and it is the only one you get!
With that all said make sure to watch the video, take action today, get some coaching and step up to the life you desire and deserve!
Live with faith, energy, passion and always live your dreams!
-Coach Lew
Founder XLR8Life University and CoachLew.com
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