Copenhagen, Denmark – April 22, 2025
As cold plunging explodes in popularity across wellness communities, so does misinformation—especially around women. In response, Dr. Susanna Søberg, world-leading metabolic scientist, author, and founder of the Thermalist Method®, issues a clear message:
“Women are not too sensitive for cold plunging. What women need is nuanced
guidance on how to use cold therapy effectively and safely, to trigger a cascade of
health benefits. ”
Recent online debates have incorrectly claimed that women should avoid cold
exposure altogether due to hormonal fluctuations and perceived fragility. Dr. Søberg,
whose scientific work has shaped global understanding of cold and heat exposure,
firmly debunks this.
“The science does not support the idea that women should stay out of cold water. It
supports the idea that we need to understand physiology and context—especially
when working with the nervous system.”
So, How Should Women Cold Plunge?
Dr. Søberg emphasizes that women—just like men—can benefit deeply from cold
immersion. However, their experience must be tailored to factors like:
● Menstrual cycle phase (e.g., cold tolerance is often reduced in the luteal
phase)
● Overall stress and recovery status
“In the first half of the cycle—the follicular phase—women often feel strong, resilient,
and capable of longer or colder immersions. In the luteal phase, the same protocol
may feel overwhelming. That’s not a reason to stop—it’s a reason to adjust.”
What Does This Mean in Practicality?
In the follicular phase, a woman might cold plunge for 1-4 minutes, and in the luteal
phase of her cycle she might cold plunge for 1-2 minutes, or take a brief cold shower
that week as a more gentle approach.
Water at 15 degrees C will provide the full suite of health benefits, it doesn’t need to
be colder. But, if you’ve developed cold water acclimatisation and you enjoy
immersing in cooler water, then you may be inclined to do so.
The key is intelligent application, not fear-based avoidance.
Cold Water Immersion & Cortisol – Is There Cause for Concern?
There’s been a lot of conversation — and some misunderstanding — around cortisol
and cold water immersion, particularly for menopausal women. Some health
influencers claim that cold exposure is harmful because it raises cortisol. But what
does the science actually show?
When someone is new to cold immersion, research shows there can be a temporary
rise in cortisol levels, likely linked more to the anticipation and nervousness than to
the cold itself. Importantly, this cortisol response only occurs during the first few
sessions.
As the body and mind adapt, cortisol levels no longer spike during immersion. In fact,
with regular practice, studies show that baseline cortisol levels decrease over time,
helping better regulate overall stress.
Once the initial cold shock passes, the body activates the diver's response — a
powerful reflex that stimulates the parasympathetic nervous system. As this calming
system takes over, the brain releases a surge of dopamine, oxytocin, and
noradrenaline.
This is your natural pharmacy at work. These chemicals help you feel calm, happy,
focused, and motivated — while lowering inflammation, boosting immunity, improving
heart health, and activating brown fat for better metabolism.
In short: the initial cortisol rise is temporary. With adaptation, cold immersion actually
builds resilience, balances your stress response, and enhances metabolic health —
benefits that are especially important during menopause.
To learn more about the science behind cold exposure and health, read the blog at
soeberginstitute.com.
Science-Backed, Personalized: The Thermalist Method®
In response to the lack of education and standards in cold and heat therapy, Dr.
Søberg developed the Thermalist Method®: the first science-backed contrast
therapy protocol designed to be both structured and personalized.
● It guides each individual through a calculated rhythm of activation and
recovery—building resilience without burnout.
● It is approachable and easy to learn, yet deeply individualized, respecting
personal physiology, lifestyle, and readiness.
● Each session is a carefully designed journey that activates the sympathetic
nervous system through cold, then brings clients into deep parasympathetic
calm through heat, breathwork, and internal awareness with our own
meditations.
“By the end of a Thermalist Method® Workshop, clients don’t just feel
refreshed—they feel completely transformed. They leave in a state of biochemical
harmony: dopamine up, cortisol down, a nervous system in balance and more aware
of their own biology.”
A Call for Professional Responsibility
Dr. Søberg is also calling on wellness professionals, coaches, and spa practitioners
to take their role seriously.
“When you’re guiding people through cold and heat exposure, you’re influencing
their brain chemistry, stress systems, and emotional state. That’s a serious
responsibility—and one that demands education and the right approach to offer best
practice with the Thermalist Method® Workshop.”
That’s why she created the Thermalist Method® Workshop—a professional training
experience that certifies instructors in science-based, safe, and client-centered
contrast therapy.
The method is now practiced in top spas and wellness spaces across Europe and
North America, helping to raise the standard of care in a booming industry.
About Dr. Susanna Søberg
Dr. Søberg holds a PhD in metabolism and is the scientist behind the globally known
Søberg Principle, which advocates ending with cold for optimal recovery. Her work
has been recognized by leading voices in neuroscience, including Dr. Andrew
Huberman, and she is the founder of the Søberg Institute and the Thermalist
Method®—the gold standard in contrast therapy education and practice.
Media Contact:
SoebergInstitute.com
lars@soeberginstitute.com
