Does Cold Plunging Kill Your Gains? Here’s What the Science Says

Cold plunging is everywhere. Athletes, celebrities, and wellness enthusiasts swear by its benefits — from improved mood and focus to reduced inflammation and better sleep. But recently, a debate has surfaced: Does cold plunging interfere with muscle growth?

Dr. Andrew Huberman, a Stanford neuroscientist and host of the Huberman Lab podcast, recently addressed this head-on in a short video that’s been making the rounds on social media. Here's a science-backed breakdown of what he said, what the data actually shows, and how to get the best of both worlds.

So... does cold plunging kill your gains?

The short answer: it can — if you do it right after resistance training.

When you strength train, you're putting stress on your muscles, which causes microtears. The inflammation that follows is a natural part of the muscle repair and growth process. But cold plunging immediately after a workout can blunt that inflammation — and potentially reduce the muscle-building response.

"Doing cold exposure immediately after hypertrophy training can reduce the gains from that workout." — Dr. Andrew Huberman, Huberman Lab

This doesn’t mean cold plunging is bad. It just means timing matters.

The Best Time to Cold Plunge If You Want to Build Muscle

If your goal is strength or muscle hypertrophy, wait 6 to 8 hours after training before you cold plunge. This gives your body time to begin the muscle repair and adaptation process without interruption.

If you're plunging primarily for mental health, stress reduction, or other recovery benefits, you can:

Plunge in the morning before your workout
Plunge on rest days
Plunge in the evening if your workout was earlier that day

“Cold exposure has a lot of great effects on dopamine, mood, and alertness. Just don’t use it immediately after lifting if you want to maximize gains.” — Dr. Andrew Huberman

Cold Plunging Still Has Huge Benefits

Outside of the hypertrophy conversation, cold plunging offers a long list of benefits:

Increased dopamine and norepinephrine levels (hello, focus!)
Reduced chronic inflammation
Improved sleep quality
Strengthened immune function
Enhanced mental resilience
Brown fat activation and improved thermoregulation

So no, cold plunging isn’t a scam. It just needs to be done strategically if your primary goal is muscle growth.

Sources + Further Reading:

Huberman Lab: The Science & Use of Cold Exposure for Health and Performance
Journal of Physiology (2015): Post-exercise cold water immersion attenuates acute anabolic signaling
Huberman on Instagram: @hubermanlab April 2025 Video

TL;DR: Cold plunging right after lifting weights? Not ideal for building muscle. Want to get the best of both worlds? Time your plunge wisely — and keep dipping smart.

Stay cold (and strong),
The Doodip Team

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