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All other sex hormones, including testosterone and the estrogens, are derived from pregnenolone. To understand how to boost testosterone, it\'s important to first understand why it is so low in the first place. I\'ve already published a follow-up article called The Prostate Protocol that goes into greater depth about using cold plunge therapy and a ketogenic diet to manage cancer risks and inhibit tumor growth. Moreover, low testosterone can be indicative of other serious underlying health concerns that TRT does not address. Despite the benefits, many men and women want to avoid being dependent on pharmaceuticals just to feel good.
A 2015 study on individuals with type 2 diabetes found that 10 days of mild cold exposure improved insulin sensitivity by 43%. First, cold activates brown fat, which burns sugar and lowers blood sugar levels. Therefore, techniques producing short-term cooling of the testicular region may benefit testosterone levels by briefly emulating winter-like conditions. Norepinephrine is a hormone and neurotransmitter involved in the body’s stress response. This makes cold plunges an effective way to increase testosterone overall despite the initial testosterone decline.
Monitoring one’s own response is essential to understanding any personal hormonal changes and benefits. This hormonal adaptation helps the body manage energy more efficiently and may reduce inflammation. Monitoring these levels is crucial, especially for those experiencing symptoms of deficiency. Higher levels typically enhance libido, contributing to better sexual functioning. The hormone also stimulates protein synthesis, assisting in muscle development and maintenance. It supports sperm production and improves sperm quality and count, which are vital for conception.
The essential thing to retain from that article is that cold plunge therapy is the best way to stimulate an increase in the total amount of mitochondria (Yau et al. 2021). Nonetheless, adjusting dosage is problematic, given difficulties in establishing healthy target levels of testosterone in the absence of research guidance. Given the adverse health outcomes, and the inevitability of menopause, you might think that there has been considerable research attention directed towards testosterone therapies for women.
Effects of physical exercise and cold stimulation on serum testosterone level in men Cold showers and ice baths can complement these strategies, but they should not be relied upon as a primary method for testosterone enhancement. Using cold exposure strategically as part of a balanced lifestyle is the best way to maximize its effects. Cold plunge testosterone benefits include improved circulation, reduced muscle inflammation, and enhanced recovery from exercise.
Remember, the effects of cold exposure on testosterone levels are not immediate; it’s a long-term play. In simple terms, this study suggests that consistently swimming in cold water during winter can trigger the body to adjust its blood composition and increase EPO, potentially as a way to build resistance to the cold stress. There are quite a few studies that have investigated the potential link between cold exposure, such as from ice baths, and the effects they have on the body. Regular exercise can boost testosterone levels, while a diet lacking essential nutrients or sleep deprivation can lead to a decline.
Aside from potentially affecting testosterone levels, taking cold showers has been claimed to improve sperm quality, boost the immune system, and even aid in weight loss. Again, while anecdotal evidence suggests that cold showers increase testosterone, scientific research primarily on cold water immersion doesn’t fully support this claim. While ice baths offer an extreme form of cold exposure, taking cold showers is a more accessible method. Additionally, rugby players who engaged in whole-body-cryotherapy before exercise noticed an increase in serum testosterone (Partridge et al. 2022). Studies suggest that cold water immersion, often used for rapid recovery post-workout, could actually reduce testosterone levels in young men (Earp et al. 2019). The connection between ice baths and testosterone is complex, with research indicating both short-term decreases and potential long-term increases in testosterone levels. Research suggests that cold showers increase testosterone levels, though the effect may not be as strong as other cold therapies.
Evidence shows ice baths and cold plunges can increase testosterone through improved oxygenation, fat burning, dopamine release, and sleep. Therefore, strategic use of cold exposure—such as brief cold showers or occasional ice baths—may be beneficial without overstimulating stress responses. However, prolonged or excessive cold exposure can increase cortisol, which may negatively affect testosterone levels. Although cold showers boost testosterone temporarily, long-term benefits require consistent health practices.
Benefits are indirect through stress reduction. Use them to build consistency, sharpen focus, and support stress regulation. Cold plunges are not a testosterone hack, they’re a resilience protocol. At STRIV Labs, we’re all about combining foundational lifestyle practices with research-backed supplementation to build long-term performance. If your goal is hormonal balance, cold is a supportive tool, not the main driver.

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