How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)
Wed Feb 04 2026
What if 3 minutes of cold water could replace your evening drink?
In this episode, I share my 6-month journey with cold plunging—and how it completely changed my ability to transition from work stress to being present with my kids.
I didn't start cold plunging for mental health. I started for the "bro science" stuff—testosterone, recovery, optimization. But what I discovered was something far more powerful: a tool that reduced my anxiety, helped me regulate my nervous system, and significantly reduced my alcohol cravings.
Here's what we cover:
- The neuroscience of why cold plunging works for stress and anxiety
- How cold water affects the same brain receptors as alcohol (and why that matters)
- My exact evening ritual for transitioning from work mode to dad mode
- How to start cold plunging without expensive equipment
- The surprising connection between the vagus nerve and stress regulation
- My 6-month results: testosterone, VO2 max, sleep quality, and mental health
Whether you're struggling with stress, trying to moderate your drinking, or just looking for a tool to help you be more present with your family—this episode is for you.
📰 BONUS: This Week's Health & Fitness News (First 15 Minutes)
This episode also includes our weekly health and fitness news segment covering:
- Landmark social media trial against Meta and YouTube—could reshape platforms for kids
- 3,000+ lawsuits against weight-loss drug makers over serious side effects
- Surgeons performing operations from 1,700 miles away with robotic technology
- Chicago's United Center becomes first major arena to sell THC drinks
- Your Winter Olympics preview—Milano Cortina 2026 kicks off next week
Want to skip straight to the cold plunge deep dive? Jump to timestamp 17:00.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- Apple Podcasts: https://apple.co/4at8Yhn
- Spotify Podcasts: https://spoti.fi/3GAGVPJ
- YouTube Channel: Stronger Weekly - YouTube
- Visit our website here.
- Subscribe to our newsletter here.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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What if 3 minutes of cold water could replace your evening drink? In this episode, I share my 6-month journey with cold plunging—and how it completely changed my ability to transition from work stress to being present with my kids. I didn't start cold plunging for mental health. I started for the "bro science" stuff—testosterone, recovery, optimization. But what I discovered was something far more powerful: a tool that reduced my anxiety, helped me regulate my nervous system, and significantly reduced my alcohol cravings. Here's what we cover: - The neuroscience of why cold plunging works for stress and anxiety - How cold water affects the same brain receptors as alcohol (and why that matters) - My exact evening ritual for transitioning from work mode to dad mode - How to start cold plunging without expensive equipment - The surprising connection between the vagus nerve and stress regulation - My 6-month results: testosterone, VO2 max, sleep quality, and mental health Whether you're struggling with stress, trying to moderate your drinking, or just looking for a tool to help you be more present with your family—this episode is for you. 📰 BONUS: This Week's Health & Fitness News (First 15 Minutes) This episode also includes our weekly health and fitness news segment covering: - Landmark social media trial against Meta and YouTube—could reshape platforms for kids - 3,000+ lawsuits against weight-loss drug makers over serious side effects - Surgeons performing operations from 1,700 miles away with robotic technology - Chicago's United Center becomes first major arena to sell THC drinks - Your Winter Olympics preview—Milano Cortina 2026 kicks off next week Want to skip straight to the cold plunge deep dive? Jump to timestamp 17:00. SPONSORS - Get nutritional supplements that work as hard as you do: www.puristnutrition.com - Build a world-class home gym with Rep Fitness: www.repfitness.com - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: Stronger Weekly - YouTube - Visit our website here. - Subscribe to our newsletter here. Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews. Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes each week, and we’ll help you grow stronger, week by week. #StrongerWeekly