Cold-Water Immersion Benefits for Your Genetics (Genes)

Discover the amazing benefits of cold-water immersion and the best way to make it easier.

Tank Store:


0:00 Introduction: Cold-water immersion explained
1:38 Cold therapy vs. warm therapy
1:48 How to make cold-water immersion easier
2:25 Cold-water immersion benefits
7:12 How cold-water immersion affects your genes
9:58 Learn more about heat therapy!

Today we’re going to talk about how cold-water immersion can greatly affect your genes in a positive way.

To experience these incredible benefits, you only need to do cold-water immersion therapy for eleven minutes per week.

You can get the advantages of cold-water immersion by using a special cold-water immersion tank, a cold shower, a cold pool, or a cold body of water.

While heat therapy is beneficial, cold therapy has even more benefits. If you have no tolerance for doing this, taking B vitamins may help make it easier.

Cold-water immersion can potentially help decrease:
• ApoA to ApoB ratios
• Homocysteine levels
• Oxidative stress
• ACTH and cortisol
• Antibodies
• Insulin
• Uric acid
• Your risk for upper respiratory tract infections
• Depression
• Pain
• Inflammation
• Muscle soreness
• Recovery time after exercise
• The growth of tumors

Cold-water immersion can potentially help increase:
• Thyroid stimulating hormone and T3
• T cells
• White blood cells
• Zinc
• Noradrenaline
• Insulin sensitivity
• Mental resilience

Cold-water immersion also helps turn on certain genes that would otherwise be inhibited. These genes have amazing effects, like supporting metabolism and many other health benefits.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:




Send a Message to his team:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps increase your awareness of the benefits of cold-water immersion. I’ll see you in the next video.


Join our update list today!

Posted in


  1. Ron Tiemens on May 26, 2023 at 10:31 am

    Excellent presentation. I take a 5 minute 59F cold shower at 3:00am every morning. There is no better way to wake up and feel awesome for the entire day. THERE IS A FOUNTAIN OF YOUTH, and its name is cold water immersion. 🙂

    • Dr. Eric Berg DC on May 26, 2023 at 10:44 am

      Glad you like the video. Stay safe and healthy!

    • YESHUATHECHRIST on May 26, 2023 at 12:30 pm


    • Madlen J. on May 26, 2023 at 1:33 pm

      @Dr. Eric Berg DC Dr. Berg, what if sb. has high cortisol…the cold water will signal stress to the body.Will this be negatve for my body?Another stressfactor to heat up the body? Should i stop in my case?

    • The Cold Plunge Store on May 26, 2023 at 2:13 pm

      Love this! 🎉

    • Jirus Jirus on May 26, 2023 at 3:45 pm

      Ron… good timing 3am
      You are maintaining health better than most ♻️

  2. Paddletale Adventures on May 26, 2023 at 10:59 am

    I tried ice baths. First 30 seconds were horrible. My calves were in pain. I tried 3 times in one visit. The ice was real. The cold more real. Initially the 30 seconds went to1 minute and then 5 minutes the last dip. The next week I ended up lying in the ice bath for 10 minutes at rest. Now at home I bought a cattle drinking tub with city water at 5 degrees (Celsius)and I can sit in it for 10 minutes after a long day working. I feel like super man after getting out. Fully exhilarated and my sleep got much better.

    • El tío Bry on May 26, 2023 at 11:28 am

      Bro, my first 10 seconds of trying a cold water shower i immediately felt like a superman, now i can last like 2 to 3 minutes? But i dont do it everyday, it certainly needs a strong will to do this. And i have noticed that i feel very good in the day and sleep better. Also noticed since i started doing that, i can hold my breath for longer, kinda weird, but cool nonetheless.

    • Nora Charles on May 26, 2023 at 11:44 am

      Inspiring and impressive 👏⭐️

    • Jeshurun on May 26, 2023 at 12:25 pm


    • ·BR€ÑDÄ·SHÂVËR· on May 26, 2023 at 1:14 pm

      City water? Eeeek

    • The Cold Plunge Store on May 26, 2023 at 2:09 pm

      Love this! Thanks for sharing your experience.

  3. Sabrina and husband on May 26, 2023 at 10:59 am

    I like cold showers in summer usually 😊 Thanks for the info Dr Berg 🌸

    • Dr. Eric Berg DC on May 26, 2023 at 12:06 pm

      That’s good. Have a nice day!

    • Sabrina and husband on May 26, 2023 at 1:23 pm

      ​@Dr. Eric Berg DC You too Dr Berg 😊

  4. Victory on May 26, 2023 at 11:05 am

    Hey Dr. B – this is the most thorough and in-depth video I’ve seen on this topic, and I’ve seen quite a few, your research and insight into this matter is invaluable and highly appreciated. THANK YOU !!

    • Dr. Eric Berg DC on May 26, 2023 at 12:04 pm

      No problem. Glad you like the information shared here. Stay safe and healthy!

    • Victory on May 26, 2023 at 1:14 pm

      @Dr. Eric Berg DC Thanx, you too !

    • The Cold Plunge Store on May 26, 2023 at 3:25 pm

      We agree 😊

    • Victory on May 26, 2023 at 3:36 pm

      @The Cold Plunge Store wish I could buy your cold plunge, I’m in South Africa 🙂

  5. Brooklyn on May 26, 2023 at 11:12 am

    A few years ago I’ve tried the cold shower but it was unbearable so I never did it again. MAYBE I’ll try it again sometime soon.
    Good to know the list of benefits when doing a cold therapy. I was told that it’s good for the body but not the specifics.

    • Damaris Zuckschwert on May 26, 2023 at 2:41 pm

      Same here. My body can’t stand cold water. 😩

    • The Cold Plunge Store on May 26, 2023 at 3:24 pm

      You got this! 🙏

  6. Random Certainty on May 26, 2023 at 12:01 pm

    The body overall needs and requires challenges for the system to adapt and overcome.
    At 60, the therapies and diet changes I’ve incorporated have made all the difference. (mentally and physically, I perform as if I am 40)
    The info and lessons from Dr. Berg are as real as it gets!

    • Kelly Hartnett on May 26, 2023 at 1:55 pm

      check me to, am now 64 and am learning Muay Thai, also am proving science wrong about older people getting fitter

    • The Cold Plunge Store on May 26, 2023 at 2:12 pm

      Love this feedback!

    • Jirus Jirus on May 26, 2023 at 3:43 pm

      Good stuff
      Stay tuff ♻️

  7. Yvette White on May 26, 2023 at 12:44 pm

    I do take a cold shower , I love it after I get out.
    My body feels like it warming from the inside out .
    I also feel happy , more motivated.

  8. Kenneth Ward on May 26, 2023 at 12:47 pm

    If you happen to be battling prostrate cancer, and they are giving you shots to lower your testosterone, then do not do cold water immersion, as it will have the opposite effect. God Bless all, and TY Dr. Berg for all the good you do.

    • Skeela the Skink on May 26, 2023 at 5:30 pm

      Thank you for this

  9. Crimson Lady on May 26, 2023 at 12:54 pm

    Thanks doc! I been wanting to do this but the most I could do was cold showers when the weather is cold lmao. Can you discuss who are the people (or their conditions) that shouldn’t do this? For safety reasons.

  10. Sean T Wright on May 26, 2023 at 2:34 pm

    I’ve been doing daily cold emersion/cold showers for three years – the benefits are not just physical! Mental health positivity is a beautiful side effect. Mental clarity, focus and concentration come with the cold therapy, too. I look forward to my 3 – 5 minute daily! It’s great.

    • 20 21 on May 26, 2023 at 3:00 pm

      Smart. So many people are not disciplined, everyone likes the cushy life, which I do to but we still have to be disciplined and do the hard things. I think cold immersion is a tool that teaches discipline which moves into other areas. If you can jump in at 40 degrees you can do anything.

    • The Cold Plunge Store on May 26, 2023 at 3:24 pm

      Love this!

    • Dr. Eric Berg DC on May 26, 2023 at 4:07 pm

      That’s great!

    • Galen Galen on May 26, 2023 at 5:29 pm

      ​​​@Dr. Eric Berg DC dr i bought your vitamin c complex and I found silica gell inside..after I eat the vitamin I feel dry mouth and I saw some white color on the pills this sillica?? And why i feel dry moth is there sillica bag..inside the vitamin.. c.. because i have allergy from silicon .

    • Alyce P. on May 26, 2023 at 7:16 pm

      @Galen Galen I know what you mean I have a collection of those moisture absorbent silica bags. Since I store my supplements in a dry environment I take the bags out when I open vitamin bottles. I throw the bags in my tool box to keep rust off of the tools.

  11. simone ambroise on May 26, 2023 at 2:36 pm

    Something else I always did: bake my own bread. I add herbs usually, and now I add turmeric and ginger. The turmeric gives a yellow color, but we can get use to it. I have also always added turmeric to rice and couscous … As I mentioned on an earlier comment, and you demonstrate it Dr Berg with your numerous very helpful videos, we shouldn’t look for only one trick, but many good habits if we want to say healthy.

  12. G-ni on May 26, 2023 at 2:53 pm

    Hy Doctor, since three years i take cold shower every day. This Winter, i take cold baths in the Leman lake in Swizerland, also at the “Tèppes de Verbois”, where I had to breake the ice before going in the water. The feeling is so powerfull!! And since 5 years, I take care of my feed. Right now I’m 60, but I feel so better than 10 years ago! And my friends ask me what I’m doing to be like that!
    I really enjoy cold baths!
    Thank you Doctor
    Dominik from France.

  13. Patrick Robichaux on May 26, 2023 at 2:59 pm

    As someone who lives in a cold climate, I’ve never heard any talk about just being outside in the cold. Wouldn’t that be the same thing? I’m sure our brown fat cells go up to keep us comfortable even at lower temperatures, but I think its balanced by an increased appetite and lack of outdoor exercise to actually encourage weight gain. Or is it the temperature difference that is the most important? Going from 70-45 degrees really quickly facilitated by increased thermal transfer from the water as opposed to a poorer thermal conductor of the air (aside from high winds).

  14. Sherrie Myles on May 26, 2023 at 3:35 pm

    I do this during summer. I don’t turn my a/c until it hit 105 degrees. It helps to regulate your body to stay cool. The downside is if you have Perphral neuropathy, your feets and hands start to hurt.

  15. J on May 26, 2023 at 4:51 pm

    I’m a female in my late 40s. I have tried this two separate times, almost a year apart. Both times, it made my periods heavier and last way longer than normal that month. I also ended up getting sick both times. I thought it was going to boost my immune system but it seems to do the opposite for me. I haven’t been sick at all, since the last time I tried it. I feel better mentally and physically immediately after, until the hormone and immune issues begin and then I stop doing it.

    • Feral Cats Club on May 26, 2023 at 5:12 pm

      Wow, many thanks for that info
      Doesn’t work for everybody

  16. Paschalis Panagiotidis on May 26, 2023 at 4:52 pm

    Dr Berg, thanks to you I’ve been doing daily cold showers for several weeks now and it makes me feel amazing 💪👍 I am 40 and feel 25 🙂I am now eager to attempt a full immersion in a cold water bath, thanks to your exceptional video presentation🙏Thank you so much for making our lives better in so many amazing ways! 👏

  17. simone ambroise on May 26, 2023 at 4:52 pm

    I like very much Dr. Berg s videos. It’s obvious they are very well researched. He does what we don’t have the time to do.

  18. Feral Cats Club on May 26, 2023 at 5:00 pm

    When I used to live on the California central coast….
    My boss used to jump in the ocean every morning after working out, then showering and coming to work …..

    He was the most mentally sound person I’ve ever met. He never lost his marbles, and he was always very calm and relaxed, and in exemplary physical condition.
    Actually looked like a Greek god 😂😊

    • Basketfullofyarnco on May 26, 2023 at 6:20 pm

      I was thinking along those lines, if you live near a lake or the ocean, jumping in would be about the same thing. We always feel amazing on our trips to the ocean. Must be all that playing in the freezing cold water.

  19. Manny Fitness on May 26, 2023 at 5:30 pm

    Hi Doc thank you for this incredible video as always. I have been taking cold shower everyday since January of 2023 and I have to admit that it has been very helpful and speed up my recovery since I train people and still workout everyday. Now I haven’t try ice baths in years, but definitely I want to try that on my high intensity cardio day which is once a week for 11 mins straight like you said Doc, and then take a warm shower; can I do that? Please correct me if that is not a good idea before I try that…another question is it a good idea to do ice baths and heat therapy on same day?

  20. Karthik Vijay on May 26, 2023 at 7:17 pm

    I have tried cold water immersion, I do have to say it works better when the weather is hot. If the weather is cold, it’s better to go with warm water. I also want to mention that cold water does create a shock in the nervous system so it is better to ease into it then just go straight in.

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy