An "Ice Bath On Steroids"? Comparing Cryotherapy, Cold Water Immersion, The Latest Cold Therapy Tech & More With Maria Ensabella.

Ben Greenfield

Apr 26, 2025

Episode description

My guest on today’s show, Maria Ensabella, is the co-author of ReInventing Cool: How to Make COLD Your Best Ally Against Inflammation, Pain, and Aging, written alongside Antra Getzoff. This groundbreaking new book explores how strategic cold exposure can radically transform your health. In this episode, you'll get to explore what really happens when your body is exposed to sub-zero temperatures—and how that intense, brief burst of cold triggers a powerful fight-or-flight response that boosts circulation, oxygenates your blood, flushes out toxins, and floods your system with endorphins. You’ll also learn how these effects can lead to reduced inflammation, faster recovery, and even better mental clarity. Additionally, we'll break down how cryotherapy compares to cold water immersion, answering your burning questions about which method is better for pain relief, inflammation, and overall rejuvenation. Plus, Maria shares practical tips, client stories, and surprising benefits of cold exposure, including its role in improving sleep and reducing stress.

Whether you're a seasoned cryotherapy enthusiast or new to the concept of harnessing cold for health benefits, this episode will provide valuable information and leave you inspired to explore the chillier side of health optimization.

Full show notes: https://bengreenfieldlife.com/coolpodcast

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Mindsip insights from this episode:

Sequence hyperbaric oxygen therapy, red light therapy, and cryotherapy for optimal results

For maximum effect, the recommended sequence of treatments is hyperbaric oxygen therapy, then red light therapy, and always finishing with cryotherapy.

#biohacking

#hyperbaric

Utilize cryotherapy to enhance sleep quality

For those with trouble sleeping, doing a cryotherapy session in the afternoon can lead to a great night's sleep by lowering cortisol levels.

#cold-therapy

#sleep

Avoid cold therapy post-workout to maximize muscle growth

You should only avoid cold therapy after a workout if you are specifically trying to build muscle, as the blunted inflammation can hinder hypertrophy.

#cold-therapy

#muscle

Normalize cholesterol levels with cryotherapy

One client with a family history of high cholesterol saw his levels almost completely normalize after consistently using cryotherapy, a result his family members on medication didn't achieve.

#cholesterol

#cold-therapy

Implement 8 to 10 cryotherapy sessions to reduce inflammation and cortisol

A protocol of 8 to 10 cryotherapy sessions over a four-week period is recommended to achieve a cumulative effect that significantly lowers inflammation and cortisol.

#cold-therapy

#cortisol

Achieve 15-degree skin temperature drop for effective cryotherapy benefits

To trigger the full fight-or-flight response and gain the benefits of cryotherapy, your skin temperature must drop by 15 degrees Celsius.

#cold-therapy

Understand cryotherapy's unique physiological benefits

Unlike cold water immersion where blood rushes to the surface to warm the skin, cryotherapy shunts blood to the core to protect organs, leading to different physiological benefits.