People often ask if I cold plunge. The answer is that I don’t and here's why:

Written by: Bryan Johnson

Published on: November 29, 2024

People often ask if I cold plunge. The answer is that I don’t and here's why:

Written by: Bryan Johnson

Published on: November 29, 2024

Hi Friend,

I frequently get asked if I cold-plunge. Aside from the one time I tried it with my friend Steve Aoki, cold plunging is not a part of my normal routine. Below I explain why, but before I do, if you cold plunge and enjoy it, then keep doing it!

This is not a critique or even an assessment of cold plunging, it’s an explanation of what I’m doing and why.

Since starting Blueprint, my body temp has cooled 5°F in 3 yrs, now at 93.4°F. This technically qualifies as minor hypothermia.

Following Blueprint has me metabolically cold plunging 24/7.

To put this into context, it takes swimming more than a mile in ice to achieve an equivalent temperature reduction as mine. A regular cold plunge at 55°F for 60 min only decreases temp by 0.83°F

Calorie restriction, Metabolic Rate and Body Temperature
Caloric restriction and reduced metabolic rates are strongly tied to the body’s lowest resting temperature, which research in both animals and humans indicate may support increased longevity. [1]

What I'm doing to create the internal conditions of a metabolic cold plunge:
+ 10% calorie restriction, 2250
+ 1 hour of exercise
+ Low-inflammation, high fiber diet of vegetables, legumes, extra virgin olive oil, berries, nuts and seeds
+ Optimal supplementation via Blueprint Stack
+ 6 hour eating window
+ 18 hour fast
+ 8 hours of sleep
+ temperature controlled mattress (70°F)

What I don't do/consume:
+ alcohol
+ stimulants
+ vape
+ fast/junk food
+ white/brown sugar
+ high fructose corn syrup

Note this is what I do. There are many paths to optimal health. You do you. Just be sure to make decisions based off of your biomarkers and not cultural norms, storytelling, or influencers.

Here is my free daily protocol that I keep updated with the latest learnings.

Be well,

Bryan