Why you should decrease cold plunges

“That really acute adrenaline spike, that pain that you feel creates a higher pain threshold later.” - Dr. Andrew Huberman

Cold plunges recently helped me find another level of self-awareness. I didn’t realize there was a difference between doing hard things we enjoy vs. hard things we’d rather avoid.

I spoke about our brain's development when we do things we’d rather avoid based on the Goggins and Huberman episode. Which I’d suggest listening to repeatedly until you focus on “doing” more than listening.

Strengthening the Brain Through Discomfort

At the heart of discomfort is the anterior mid cingulate cortex (aMCC), a critical area of the brain involved in emotional regulation, decision-making, and the processing of physical pain and discomfort.

Neuroscience expert Dr. Andrew Huberman excites David Goggins in their podcast when he explains how engaging in tasks we find less appealing or outright daunting can serve as a workout for the aMCC.

Much like how physical exercise strengthens muscles. This process is not just about enduring discomfort but transforming our brain's capacity to handle challenges, enhancing our resilience and emotional fortitude.

It’s basically the center of the universe for your will power.

A big part to note is your aMCC can shrink if you’re not actively doing hard things that you want to avoid. So do you lack motivation? Or do you lack will power?

The Joy of Hard Things

For example, does that mean don’t run if you enjoy running?

I believe there’s motivation behind doing difficult tasks that align with our interests or passions. However, the true magic happens when we push beyond the initial thrill, seeking out moments within these activities that challenge us, that we might not inherently enjoy.

So I believe if you enjoy running, you have to push yourself into moments of discomfort during the run. It's in these moments, beyond the boundary of pleasure, that we discover our potential for extraordinary growth.

Tangibly speaking, if you run a perceived rate of exertion (PRE) of 3 on a scale of 1-10 for 3 miles… then on your laziest day you should push past your PRE for maybe 5 miles or more.

I’m not suggesting injury but I am suggesting times of heavier breathing, times of saying “no more” but you do another mile anyway, etc.

Finding your “No More"

This concept hit me for finding your “No More," is about recognizing when we've reached our comfort zone in activities that once pushed our limits. It's a sign that to continue growing, we must venture further, finding new ways to challenge ourselves, even in pursuits we love. It's about knowing to “Give More” when every fiber of your being says, "No more."

Decreasing Cold Plunges

Let me share a personal anecdote to explain this point. I've been a daily cold plunger, a discipline that initially tested the limits of my comfort and resilience. Over time, it became a source of enjoyment, a part of my routine that I looked forward to.

However, I realized that the challenge had gotten easier; the discomfort had become comfortable. In line with the finding your “No More" philosophy, I paused my cold plunging practice to replace it with more running that I hate.

That moment arrived with yesterdays snowfall. Thinking about the icy waters, every instinct in me resisted. This was it: the "No More" moment had presented itself.

It was time to embrace the cold once again, not because I wanted to, but because I definitely did not want to. The experience was way different, I dreaded getting in, I procrastinated, I made excuses why it was a bad idea…

It was the worst cold plunge I’ve had in a long time and I was so grateful for it afterwards. Thinking about my aMCC and creating greater will power.

Turning “No More" into “Give More”

We all have these moments, activities that once pushed us but have become too familiar, too comfortable. I challenge you to find your "No More" - to identify something you've grown to enjoy, then push past the enjoyment to the parts you resist. It's in these moments, beyond our comfort zones, that we find our greatest growth.

Let's not shy away from discomfort. Instead, let's seek it, understanding that each challenging moment is an opportunity to expand our capacities, to grow stronger, not just physically but mentally and emotionally.

Until next time, keep finding your "No More" and decide to “Give More.”

Give More.

Joe

PS…