Other studies demonstrated a less significant increase in COR levels in young women on day 14 of daily sauna use, which suggests that the body becomes familiarized with a hot environment (Pilch et al., 2003, 2007). In the present study, a significant decrease in COR levels could suggest that users who regularly use the sauna (twice a week) are accustomed to extreme changes in temperature. Similarly to COR, TES increases linearly in response to exercise stress once a specific intensity threshold is reached, and its levels generally peak at the end of exercise (Wilkerson et al., 1980). Cold exposure activates brown adipose tissue (BAT), which helps burn glucose for heat. For women, stress is often the biggest disruptor of estrogen and progesterone. Cold exposure stimulates your sympathetic nervous system, leading to a surge in norepinephrine and dopamine. Higher testosterone can lead to better muscle growth, more energy, and improved mental focus. A 2018 study published in Psychoneuroendocrinology suggests that cold exposure lowers stress markers, potentially leading to higher testosterone levels over time. Many fitness enthusiasts, biohackers, and athletes swear by cold showers as a natural way to enhance male hormone levels, improve recovery, and boost energy. While cold showers might not be a magic bullet for boosting testosterone, they can contribute to a healthier lifestyle, which indirectly benefits libido. Does Hot Water Affect Testosterone? The combination of these factors may create an optimal environment for maintaining healthy hormone levels, enhancing both physical and mental performance over time. Furthermore, the mental resilience developed from enduring cold exposure can translate into improved performance in other areas of life. Because of its importance, many look for natural ways to keep testosterone at healthy levels. The cold can numb pain and reduce muscle soreness, making it a popular choice among athletes. This activates your nervous system, increases circulation, and can improve alertness. Low testosterone can lead to fatigue, low libido, and difficulty building muscle. People share stories of sharper focus, lifted moods, and stronger discipline after enduring freezing morning showers. They can wake you up, improve mood, and help with recovery — all solid reasons to keep them in your routine. A normal hot shower won’t do much. A huge component of recovery is to be able to sit with unpleasant emotions. The odd snack or unhealthy dessert is tempting. And less relapses mean a quicker recovery. And this newfound self-control facilitates recovery from porn addiction. The Benefits of Functional Medicine Approaches to Hormonal Health When it comes to men's health, one crucial aspect that often gets overlooked is hormonal... If you found this article informative, make sure to explore our website for more valuable insights into men’s health and testosterone replacement therapy. Testosterone is a hormone that plays a crucial role in men’s health. Cold Showers and Energy Levels: A Potential Link Consult your doctor before starting if you have any health concerns. Use them as a complementary approach to a healthy lifestyle. Cold showers are milder (above 50°F) and easier to incorporate daily. Ideally, take lukewarm showers and moisturize your skin afterward. Cold water might stimulate the immune system and reduce inflammation, but more research is needed. Ice baths may offer greater recovery benefits for athletes due to deeper tissue cooling, but they carry higher risks (e.g., cardiovascular strain) and do not reliably increase androgen levels. Upon reflection, Mark realized he had also started going to bed earlier and reduced alcohol intake—two factors far more impactful on testosterone than cold exposure. This suggests cold exposure may benefit certain systems without affecting androgen production. This article examines the physiological mechanisms behind cold showers, reviews relevant human and animal studies, analyzes conflicting findings, and separates fact from speculation. Men using it often get benefits like improved alertness or faster muscle recovery, which can indirectly support hormonal health. Let’s delve into the science behind cold showers and their impact on male sexual health. Interestingly, a 2016 study found that cold showers led to a 29% decrease in participants’ work absences. A 2014 study demonstrated that cold water immersion triggers the body to release adrenaline. Saunas and Testosterone: Heat as a Hormonal Trigger Learn the signs, benefits, and risks of Testosterone Replacement Therapy (TRT) and determine if it’s the right treatment for you. While they may take some getting used to, the benefits make them a worthwhile addition to any health regimen. Testosterone is a crucial hormone for men’s health, influencing muscle growth, libido, and overall vitality. In patients with normal thyroid levels, doses of Male Excel’s desiccated thyroid used daily for hormone replacement are not helpful for weight loss. The truth lies in subtle, cumulative benefits that enhanceoverall well-being and endocrine health.Also, allowing your body to shiver may enhance metabolic increases from cold.Cold showers are not a miracle cure, but they are a powerful tool to support hormone health naturally.Far more thanjust a chemical messenger for muscle growth, it acts as a cornerstone formetabolic health, bone integrity, and emotional resilience.Many claim cold showers help with recovery after workouts, reduce inflammation, and improve mood.Another approach is to start with a quick burst of cold water at the end of your shower, gradually increasing the duration as you become more accustomed to the sensation.(As always, check with your healthcare provider if you have underlying health conditions.)Cold exposure triggers a “fight-or-flight” response in the body that can actually reset and strengthen your hormonal and nervous systems.This skill can translate into calmer responses during everyday stressors and emotional challenges. She shares her experiences in the hope that others will feel less alone in their health struggles. Ann Pietrangelo is freelance writer, health reporter, and author. This may surprise some, but it’s just not completely safe for all people. It also reduces your body’s inflammation responses to infection. And I would say that switching to looser boxers might be the easiest way to benefit testicular health there is. Heat seems to be a real testosterone killer, one that reduces testicular weight and negatively impacts spermatogenesis. They found out that sperm quality, volume, and motility was significantly higher in the colder months of the year. It turns out that when your body is exposed to cold temperatures, it activates something known as “brown fat”, also known as brown adipose tissue.Therefore, further research is needed to confirm the effects of repeated sauna-induced thermal stress on specific hormones and the relationships between different hormones (such as the T/C ratio).However, moderate exposure to hot water—such as a warm bath or shower—may not necessarily have a detrimental effect on testosterone levels.Cold showers don’t significantly boost testosterone levels in a meaningful or lasting way.Research has shown that exposure to cold temperatures can stimulate the production of testosterone in the body.Testosterone greatly improves sexual health, and men find themselves better able to perform when they have a higher amount of testosterone.So, don’t wait – invest in your health today and experience the benefits!In fact, prolonged exposure to hot temperatures—such as hot baths or saunas—may temporarily reduce sperm production and testosterone levels.This area draws a lot of interest because building size, gaining strength, and speeding recovery matter to you. We get it, it’s easy to sit here and say this when we’re not the ones under frigid water. Cold showers can improve your overall health and appearance. But you’d be missing out on many benefits if you didn’t combine it with other healthy habits. Potential Benefits – Short-term spikes in metabolism and calorie burn seen with cold adaptation But as the samples were small and test changes short-lived, it didn’t clearly prove longer-lasting hormone level changes in men. This provided stronger early evidence of a possible hormonal connection. If you’re serious about improving testosterone, your focus should be on proven strategies like strength training, nutrition, sleep and long-term health planning. While these effects don’t directly raise testosterone, they may support the kind of lifestyle that encourages hormonal balance overall. Some suggest this stress response may also stimulate testosterone. Testosterone plays a critical role in men’s health, from supporting muscle growth and bone density to regulating mood, libido and energy levels. This means that cold showers can help with stress and recovery. There’s a long-standing myth that cold showers dramatically boost testosterone. Individual responses can vary, and more research is needed to fully understand the effects of cold exposure on testosterone levels. Cold therapy, particularly ice baths, has gained popularity for its potential health benefits, including the ability to boost testosterone levels. Some, like lifting weights and sun exposure, are backed by solid evidence, while others, like cold showers or onions, may offer smaller or less direct benefits. The Cold Shock: Triggering the Body’s Alert System Your body makes more cortisol instead. Feel stressed out from work or tough training? Better sleep equals more muscle, better strength, and faster recovery. Cold exposure causes blood vessels to constrict (vasoconstriction) and then dilate (vasodilation) once the body rewarms. The testes are highly sensitive to temperature changes, and their optimal functioning requires a temperature slightly lower than the body’s core temperature. The HPG axis controls the release of luteinizing hormone (LH), a key hormone that stimulates testosterone synthesis in the testes. Cold showers offer potential benefits like increased alertness and circulation, but they’re not a miracle cure. Consider contrast showers (alternating hot and cold) for potential circulation benefits. Focus on exercise and a healthy lifestyle for a more significant testosterone boost. Some studies suggest a temporary decrease after cold exposure. Cold showers can provide various benefits, including increased endorphins, improved metabolism, and enhanced circulation. Although they may not help boost testosterone, a healthy lifestyle, keeping your weight in check, and testosterone replacement therapy can be beneficial. Taking a cold shower isn't easy and takes a certain amount of willpower. Athletic trainers have used cold water immersion, such as ice baths, for years to alleviate muscle soreness. Taking a cold shower triggers receptors in your skin, releasing endorphins that elevate mood and reduce anxiety. According to research, (9) cold water can stimulate blood cells that fight infections that cause the common cold and flu. Sixth, there was a variation of temperature of the coldest available shower water according to location. The outcome expectations of the present study billed as testing the hypothesis whether “cold-showers-might-decrease-illness-and-improve-health” could potentially play a suggestive role in the actual outcomes such as the decision to go to work when feeling ill. The current study adds data on cold adaptation following repeated cold exposure. The latest form of cold therapy (or stimulation) is called whole-body cryotherapy and consists of exposure to very cold air that is maintained at -110°C to -140°C in special temperature-controlled cryochambers, generally for 2–3 minutes. To Increase Energy and Focus Deliberate cold exposure causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body. Those are best, but cold showers can work too (and are more accessible to most). The good news is that as you do deliberate cold exposure more often, you will be more comfortable in the cold at all times and can start to use colder temperatures with more confidence, just like exercise. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F). The science behind this theory is based on the body's physiological response to cold exposure. Cold water causes blood vessels to constrict (vasoconstriction), which flushes out lactic acid and reduces inflammation in muscle tissue. Cold exposure stimulates brown adipose tissue activation. If you are looking for a simple way to boost immune system naturally, this might be the most accessible method available. Later research explored if timing makes a difference in hormonal response. However, the study was small and had a number of limitations. However, humans and rodents metabolize hormones differently – so this doesn’t guarantee the effect crosses over. In summary, while cold showers might not be a magic bullet for testosterone, they are a powerful tool in supporting overall health and well-being. However, the other health benefits of cold showers make them a worthy addition to your daily routine. The theory that cold showers boost testosterone stems from their impact on blood flow and the endocrine system. Cold showers have long been praised for their health benefits, but can they really impact your testosterone levels? The participants confirmed that they did not take any medications or nutritional supplements, were in good health, and had no history of blood diseases or diseases affecting biochemical and biomechanical factors. For this purpose, the prospective subjects were provided with access to two saunas in the UWM in Olsztyn (twice a week on specified days of the week) over a period of 2 months preceding the study. The planned sauna sessions were relatively long, and the volunteers were asked to visit a sauna regularly (twice a week for 30 min) for 2 months before the study. The students who agreed to participate in the study (47 men) were notified by e-mail and a text message whether they met the inclusion criteria and were provided with the date of final recruitment. The prospective participants were informed about the purpose of the study during a meeting held 2 months before the experiment at the University of Warmia and Mazury (UWM) in Olsztyn, Poland. The concentration of dehydroepiandrosterone (DHEA-S) was determined with a specific rabbit anti-DHEA-S polyclonal antibody. The concentrations of the analyzed hormones were assessed in the electro-chemiluminescence assay (ECLIA) in the Cobas 6000 system with the E601 module (Roche Diagnostics, Germany). Body temperature was measured with a non-contact laser thermometer (Stalgast , Poland) before blood sampling. After every 12-min session, the students recovered in a neutral room (temperature of 18°C and humidity 50%–55%) in a sitting position. The students declared the number of minutes dedicated to PA (minimum 10 min) during an average week preceding the study. Cold water activates the vagus nerve, which helps regulate the parasympathetic nervous system (rest and digest). Even 30 seconds can trigger the immune boosting effects. Many people find that a cold rinse is a fantastic remedy to relieve itchy skin naturally and leaves their hair looking shinier and stronger. Hot water can strip away natural oils, leaving skin dry and hair brittle. When you warm up afterwards, oxygen-rich blood rushes back into the muscles, accelerating recovery. So, do cold showers increase testosterone? Even without the hormone boost, cold showers aren’t pointless. To understand the impact of cold temperatures on testosterone levels and debunk the most common myths, the editorial team of Onlymyhealth spoke to Dr Ajit Gujela, Consultant Urologist, KIMS Hospitals Thane, who also has expertise in Andrology. Additionally, cold showers might give a little boost to your libido and sexual health. By dialing down inflammation, cold showers give your body a chance to heal and recover more efficiently, all while you’re simply standing under the water. Research shows temporary perturbations, but no sustained elevation of baseline male hormone measurements. There remain no shortcut “fixes” for boosting androgens through simple at-home cryotherapy. For low testosterone treatment, men with troubling symptoms should still see a qualified M.D. Cold causes their levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.As your body adapts, you may find that the cold exposure becomes more tolerable and even invigorating.If you’re interested in learning more about cold plunge therapy or incorporating it into your wellness routine, visit sēk Sauna Studio.The intriguing part is that these mechanisms are influenced by a variety of hormonal responses, including testosterone.A main concern with testosterone boosters is that they are not regulated by the FDA.Plus, they might help with recovery after workouts, which is always a plus. But when it comes to health benefits, cold showers might have the upper hand. What’s clear is that the acute shock of cold water might have a temporary effect on testosterone levels, but the long-term effects are still a topic of debate. Several studies have been conducted to understand the link between cold exposure and testosterone levels. While there is no magic food that can dramatically increase testosterone levels, there are certain dietary choices that can potentially support healthy testosterone production in men. Maintaining healthy testosterone levels requires exploring natural testosterone boosters such as improving exercise, nutrition, sleep, and stress management. Again, the water temperature should be uncomfortably cold yet safe to stay in for a few minutes. Consider doing deliberate cold exposure for 11 minutes per week TOTAL. The total calories burned from the cold exposure are not that significant. In other words, deliberate cold exposure is great training for the mind. When you expose yourself to cold temperatures, your brain triggers the production of testosterone to keep your body warm. This pragmatic randomized controlled trial is the first study showing that a routine cold shower has a beneficial effect on health. The aim of this study is to investigate whether such claims are true.” Other than the statement of these unsupported claims, promotional material did not suggest that cold showers might reduce illness or absenteeism. How Cold Showers Fit Into Your Health Routine When cold water hits your body, it forces blood to the surface, aiding circulation. You don’t need to go ice-cold right away; even moderately cold water can offer benefits. I aimed for about 5 minutes under cold water, but you can start with shorter durations and gradually increase as you get acclimated. I remember when I first started incorporating cold showers into my routine. Is there a causal link between cold exposure and elevated testosterone, or is this another wellness myth amplified by anecdote?Only male students with moderate and high levels of PA (energy expenditure over 600 METs per week) were chosen for the study.This matters tremendously for testosterone because growth hormone and testosterone operate synergistically, creating a hormonal environment far more powerful than either could alone.Actually, there is quite an active process for regulating scrotal temperature at all times, irrespective of the season.Even though the vast majority of participants reported a variable degree of discomfort during cold exposure, the fact that 91% of participants reported the will to continue such routine (and 64% actually did) is perhaps the most indicative of any health or work benefit.Just remember, it’s all about finding what works best for you!Remember, maintaining healthy testosterone levels is key for both physical and mental well-being! Do cold showers increase testosterone more effectively when combined with fitness routines? In fact, prolonged exposure to hot temperatures—such as hot baths or saunas—may temporarily reduce sperm production and testosterone levels. Consistency is key, as occasional cold showers may not provide lasting hormonal benefits. Staying in freezing water for too long may increase stress hormones like cortisol, which can counteract testosterone benefits. To maximize potential testosterone benefits, cold showers should last between two to five minutes. A common claim surrounding cold showers is their ability to increase testosterone levels. A 1991 study found no link between cold water stimulation and testosterone levels, while physical activity significantly increased them. Many people swear by them for a range of health benefits, but do cold showers really increase testosterone? Many people wonder if taking cold showers can help increase testosterone levels naturally. They conclude that exposure to cold water may offer health benefits, but it may not help boost testosterone. For many, the idea of stepping out of a warm bed and straight into a freezing stream of water sounds like a nightmare. Learn how meal prepping can improve your health and complement Testosterone Replacement Therapy (TRT) with insights from FlowMale.com. Learn how to maintain healthy, youthful skin in your 40s with skincare tips, key ingredients, and preventive care strategies for men. Learn actionable steps for improving your health in your 40s, including nutrition, exercise, mental health, and preventive care. There are some precautions you should take before deciding if you want to take a cold shower. If you’re just an average guy looking for something to wake you up, taking a cold shower is preferable to drinking coffee or something else equally caffeinated. It turns out that when your body is exposed to cold temperatures, it activates something known as “brown fat”, also known as brown adipose tissue. Blood vessels constrict to preserve core temperature, and shivering may begin as a mechanism to generate heat.But cold exposure isn’t just about these immediate reactions.Athletes with better lymphatic function consistently maintain higher testosterone, especially during intensive training.Your body and mind will take some time to adjust to your new shower temperature.Especially tell your healthcare provider if you take insulin, medicines that decrease blood clotting (blood thinners), or corticosteroids.Indirectly, yes—because adequate hydration supports kidney function, detoxification, and optimal blood flow, all of which help maintain testosterone production.In the present study, a significant decrease in COR levels could suggest that users who regularly use the sauna (twice a week) are accustomed to extreme changes in temperature. Start by setting a consistent schedule, such as taking a cold shower in the morning to boost alertness or in the evening to unwind. Cold showers reduce systemic inflammation, which may help maintain optimal testosterone levels. Cold showers stimulate blood flow, which can benefit overall cardiovascular health and nutrient delivery, indirectly supporting hormone production. Research results are mixed—some studies report small increases, others show no change, and some even find a decrease in testosterone levels. Wellcore’s hormone optimization program for men provides safe and clinically validated solutions for enhancing testosterone. Quality sleep inducestestosterone production and is crucial to physical and mental well-being. Studies have linked certain medications, such as opioids, corticosteroids, and antidepressants, with reduced testosterone production among male subjects. It is essential to recognize that many different elements may influence hormone production. Cold showers increase blood circulation, which can help deliver more oxygen and nutrients to muscles and vital organs. Existing research only points towards potential benefits for males. You might be surprised by the refreshing (and potentially libido-boosting) effects! Testosterone is a crucial player in male sexual function, but it’s not the only factor. But can a daily dose of icy water translate to a perkier libido for men? Another option is the contrast shower technique, an age-old method championed by Dr. Sebastian Kneipp. It boosts your vitamin D, and that can support testosterone production.When you expose your body to cold water, it triggers a stress response, leading to a surge in adrenaline and the activation of your sympathetic nervous system.Always consult with a healthcare professional before starting any new health regimen, especially one involving environmental extremes like cold exposure.You may let out an awkward squeal, and the hairs on your body will probably stand straight up, but none of that compares to anything that you’ve been through in life already.Based on current research, cold showers don’t consistently or significantly boost testosterone.Cold showers might not change your hormones, but they can definitely change the way you feel starting your day.Fewer sick days and faster recovery when you do catch something means more resilience overall.The study found that cold exposure caused a temporary spike in testosterone levels, but this increase was short-lived and did not have a lasting impact on long-term testosterone production. Moreover, it’s responsible for primary male characteristics such as a deep voice, facial hair, and muscle mass. They help you uphold your streak, and provide additional benefits. Cold showers are an excellent complement to NoFap. In this blog, we explore the connection between cold showers and testosterone, review the science and look at more reliable ways to support your hormone health.More than 33% of men over 45 may have low testosterone levels.Taking one too late might make you too alert to sleep, although some find the subsequent drop in body temperature helps them rest.Experience the convenience and accuracy of at-home, painless blood tests that analyze 22 biomarkers and provide a comprehensive overview of your health.Their benefits are best viewed through the lens of general health and recovery, not hormone optimisation.Many guys claim that it’s simply a myth that keeping the gonads cold would improve testosterone production.It’s advised to keep the water under 60 degrees. Cold exposure also releases hormones like norepinephrine and dopamine, which boost focus, energy, and libido. Cooling the scrotum can enhance testicular function, leading to increased testosterone production. Keeping the scrotum cool boosts testosterone, which is essential for healthy erections and sperm. Cold exposure, like a cold plunge or shower, can significantly improve testicular function. In this episode, we explore the connection between cold plunges, erections, and testosterone production. Your body and mind will take some time to adjust to your new shower temperature. Each sauna session was followed by a 6-min cool-down break during which the participants were immersed in cold water (10-11°C) for 1 min. Any perceived benefits are likely due to improved alertness or recovery, not hormonal changes. To assess the validity of claims about cold showers and testosterone, it’s essential to examine the quality and scope of available research. Some research also points to a modest rise in luteinizing hormone following cold exposure, which theoretically could stimulate testosterone production. While cold showers don’t appear to elevate baseline testosterone over weeks or months, they may induce temporary spikes in certain hormones. Advocates claim that exposing the body to cold water stimulates hormone production, enhances energy, and improves overall vitality. This podcast episode breaks down the game-changing benefits of cold exposure and why it’s more than just a health trend. Additionally, rugby players who engaged in whole-body-cryotherapy before exercise noticed an increase in serum testosterone (Partridge et al. 2022). A few athletes practice what they term “deliberate cold exposure” before an exercise session. This is particularly impressive given that testosterone levels typically decline with age. At the age of 52, Seager had his testosterone levels measured and found them to be at 768 ng/dL. Beyond the initial shock, the long-term impact onemotional regulation is where the true power of icy water resides.When we think about cold showers, we often focus on their potential to boost testosterone.The scientific consensus does not support the claim that they lead to meaningful, long-term increases in hormone levels.The influenza-like illness incidence (consulting a general practitioner) was consistently above 10 per 10,000 inhabitants during the study period, with 5 per 10,000 inhabitants representing the threshold for a mild epidemic.We’ve heard from a lot of folks who swear by cold showers.Many people talk about ways to get more testosterone.Supplements fill gaps, but showers—hot or cold—just help you relax and recover.Additionally, they can help with muscle recovery and reduce muscle soreness after intense workouts. Eating a balanced diet that includes plenty of protein, healthy fats, and micronutrients like zinc and vitamin D can also support healthy testosterone production. Regular exercise, particularly strength training and high-intensity interval training, has been shown to increase testosterone production. Some people also find it helpful to visualize positive outcomes or use positive affirmations while in the cold water to help shift their mindset and make the experience more enjoyable. One approach is to focus on your breathing while in the cold water, taking slow, deep breaths to help calm your nervous system and reduce the shock of the cold. One approach is to start with a warm shower and gradually decrease the temperature at the end of your shower until it is cold. Libido and testosterone are related, but outdoor temperature does not drive any severe hormonal changes. “While it is mostly produced by the testes through the regulating pathways of the brain on hormonal function, natural levels of testosterone vary in the course of a day and drop gradually over a lifetime,” Dr Gujela stated. By gently stressing your system in a controlled way, you unlock your body’s own powerful adaptive responses – from balanced hormones and lifted mood to a stronger immune system and metabolism. While research is still growing, anecdotal reports and early studies suggest cold water therapy can ease menstrual and menopausal symptoms. Cold showers may offer unique benefits for women’s reproductive health as well. When cortisol stays chronically elevated, testosterone production inevitably suffers. Timing your ice baths strategically is crucial for hormonal benefits. This sweet spot – uncomfortable but manageable – is where the hormonal benefits truly shine. These effects likely stem from CSPs optimizing cellular functions critical for hormone production. Ice baths trigger a powerful survival response in your body, activating cold shock proteins (CSPs) that do more than just help you adapt to the cold. While the popular concept of cold shower testosterone boosting sounds enticing, current medical evidence can’t solidly back these claims yet. Does science actually back up the concept that ice-cold showers can influence testosterone in men? These results suggest that physical exercise increases TS level in serum by increasing LH and NA levels, but these tendencies were not found with cold water stimulation. The concentrations of testosterone (TS) and other related hormones in serum were examined before and after physical exercise with a bicycle ergometer (90 Watts, 20 min.) and a cold water stimulation in year-old males. A meta-analysis of cold-water immersion effects on recovery found that cold exposure can be a highly effective recovery tool after high-intensity exercise or endurance training. Balancing your hormones doesn’t have to be complicated — sometimes it’s as simple as turning the shower dial to cold. By activating the parasympathetic nervous system, cold exposure can reduce cortisol levels, helping you feel calmer and more resilient. Do cold showers lower cortisol? Cold showers boost testosterone most effectively when used in moderation—around 2-4 times per week. 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. Starting with 30-second bursts and gradually increasing exposure time can help the body adapt to the cold while minimizing negative effects.