Pamela suffered from osteoarthritis and Hashimoto's thyroiditis and reported low testosterone levels. During the last two years, I've documented several cases of individuals increasing their testosterone by adopting a cold plunge practice. But it wasn't until December 2022 that the question "Do cold baths increase testosterone?" became a trending topic in online searches. Instead of following the medical standard of prostate biopsy and risking the resultant allopathic sequelae, I adopted an intermittent ketogenic diet and practiced cold showers.
The cryotherapy showed no effect on testosterone levels after the first day. A study of 12 male rugby players examined the effects of precooling with whole-body-cryotherapy (WBC) on subsequent exercise performance and salivary testosterone. These results corroborate several others that suggest cold water immersion after exercise will mute anabolic gains from resistance training. This suggests that for testosterone production, quantity and quality of sleep is critical to any testosterone boosting protocol. Correcting zinc deficiencies with supplements can boost testosterone levels (Te et al. 2023). Therapies that target mitochondrial will boost the production of all sex hormone levels, because it is in the inner membrane of the mitochondria that an enzyme called P450scc modifies cholesterol to form a sex steroid called pregnenolone (Miller 2013). What used to be scorned in the 1990's as the refuge of cheating athletes is now perceived as a quality-of-life-saving treatment for many men and women who are increasing suffering from depressed total testosterone levels.
Multiple studies demonstrate that habitual exposure to cold water leads to rises in red blood cells, hemoglobin, and erythropoietin. The idea that cold showers can significantly increase testosterone is still largely anecdotal, with limited scientific evidence directly supporting the claim. It’s best to wait at least minutes after a workout before exposing the body to cold water. While the research is still developing, anecdotal evidence suggests that using cold exposure strategically—such as after heavy lifting or endurance workouts—may amplify its benefits. Do cold showers increase testosterone more effectively when combined with fitness routines? Strength training naturally increases testosterone, and using cold showers post-workout may help with recovery while also stimulating additional hormonal responses. Indirectly, yes—proper hydration supports metabolic processes and reduces cortisol, which helps maintain healthy testosterone levels.
One study found that cold water immersion boosted BAT activity and energy expenditure in both lean and obese young men, especially in the upper torso. Studies show that cold exposure activates brown adipose tissue (BAT), which is a type of fat that generates heat by burning calories. This caused substantial declines in blood testosterone levels and sperm production. While sperm health was the focus, improved winter sperm suggests testosterone levels may also rise when conditions are cooler. The scrotum’s unique external placement on the male body allows it to maintain an optimal temperature range for healthy testosterone production and sperm development. While testosterone quickly returns to normal, research shows consistent cold exposure may maintain slightly higher baseline testosterone over time. When the body is exposed to cold temperatures during an ice bath or cold plunge, it reacts as if under threat and activates the stress response.
You become better at handling the stress, physiologically and psychologically. With repeated sessions, adaptive processes including cross-stressor habituation begin to emerge. The cold plunge market has exploded on the back of those claims, and the tubs are genuinely impressive pieces of kit.
Regular cold therapy sessions may also improve cardiovascular health by promoting better circulation and oxygenation to muscles. Cold therapy, such as cryotherapy and ice baths, is frequently used by athletes seeking to enhance recovery and performance. Furthermore, the cold stimulus is known to boost norepinephrine, a hormone related to alertness and concentration. It can influence energy levels, metabolism, and possibly hormone production through specific mechanisms. Though levels naturally decline with age, certain lifestyle factors can help boost testosterone effectively. Cold therapy, particularly ice baths, has gained popularity as a recovery tool. One side effect is a boost of the muscle-building hormone testosterone.

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