16/06/2026
The evidence around cold exposure for women & the menstrual cycle is still fairly limited & mixed. We know progesterone raises core body temperature, and it’s now widely accepted that the luteal phase may be associated with altered nervous system responses & lower stress tolerance, which can make cold feel more intense.
Whilst some women are advised to limit intense cold exposure, others report the positive benefits from cold water exposure, particularly for mood and pain, highlighting the fact that physiological tolerances vary significantly.
There’s a growing body of observational & survey-based research showing that many women—including perimenopausal and menopausal women report benefits from cold water exposure. What is really clear however, is the huge individual variation. And the more conditioned an individual is to the cold, the more unique their tolerance becomes too, a process known as hormetic stress.
Hormesis is the biological phenomenon where a brief, controlled dose of a stressor—which would be toxic or even fatal in high doses—triggers a massive cellular repair & strengthening response. Our ancestors lived in a constant state of hormetic flux: they faced extreme hot or cold (thermal stress), long periods without food (metabolic stress) and intense physical exertion (mechanical stress). In our modern world, we have mistaken comfort for safety. Biologically, the opposite is true. When we live in a state of the constant convenience of room temperature, our cells become lazy and vulnerable; our mitochondria (the energy factories of the cell) lose their efficiency because they aren’t challenged. By intentionally introducing hormetic stressors—such as cold immersion, we trigger the survival genes that have remained dormant in our DNA. Instead of the stress being a distress, it becomes a eustress, sharpening our metabolic flexibility. This, my longevity-seeking friends, is the physiological foundation of longevity.
Excerpt from my new book ‘Take The Stairs’. Grab your signed copy with the preorder link - in bio.
Watch the full ‘Longevity Lifestyle’ talk at the superfood sanctuary talk over on the Leon You Tube channel.
