Chilling out might just heat up your metabolism

Cold exposure isn’t about punishing your body, it’s about nudging it to adapt. It refers to short periods spent in cooler temperatures, like taking a cold shower, walking outside without bundling up excessively or using ice packs on the skin.

Done gently and intentionally, these practices can help stimulate your body’s natural heat-producing systems. And according to emerging research, that process may support fat burning, better insulin sensitivity and metabolic health – especially as we age.

We’re not talking about plunging into frozen lakes unsupervised or enduring discomfort. Instead, think of cold exposure as a low-effort tool that can be layered into everyday life to support wellbeing from 35 to 65+.

How cold exposure stimulates brown fat activation

Most of the fat in your body stores energy. But brown fat – also called brown adipose tissue (BAT) – burns it. Unlike white fat, which accumulates around the waist and hips, brown fat is metabolically active. Its job? To generate heat and keep your core temperature stable.

When you’re exposed to cold, brown fat kicks in. It draws on stored calories to warm you up; a process known as non-shivering thermogenesis.

According to a 2022 review published in Frontiers in Physiology, short-term cold exposure increases the activity of brown fat and boosts overall energy expenditure. Other studies have found that cold exposure improves insulin sensitivity, glucose metabolism, and even lipid profiles – all markers that tend to worsen during midlife and menopause.

In fact, cold exposure may be particularly beneficial for older adults. A study published in the Journal of Clinical Investigation found that adults exposed to mild cold (around 19°C or 66°F) for several hours a day increased their brown fat activity and improved their glucose uptake.

While we naturally have more brown fat when we’re younger, the good news is: it doesn’t vanish with age. Exposure to cooler temperatures helps activate what remains and may even help convert white fat into “beige” fat, which behaves more like brown fat in the right conditions.

Additional benefits for midlife women

For women aged 35 to 65+, cold exposure offers more than just a metabolism boost. Many of the systems affected by hormonal shifts – like circulation, mood regulation and energy levels – can also benefit from regular exposure to cooler temperatures.

Improved circulation:

As your body works to stay warm, blood vessels constrict and then dilate. This process, known as vascular training, may help improve overall blood flow – especially to the extremities – and support cardiovascular health.

Natural endorphin release:

According to a 2008 study in the Medical Hypotheses Journal, cold showers can trigger a flood of endorphins, helping reduce symptoms of depression and boosting mood. For women dealing with the emotional rollercoaster of perimenopause or menopause, this simple tool can offer relief without medication.

Better stress resilience:

News Medical reports that cold exposure is a mild form of hormetic stress; a temporary, controlled stressor that makes the body more resilient over time. Regular exposure can improve your tolerance to physical and emotional stress, which is especially important as midlife tends to bring a heavier cognitive and emotional load.

Support for hormonal balance and energy:

A 2017 study published in PubMed suggests cold exposure may improve mitochondrial function – the energy-producing engines of your cells. This could explain why many women report feeling more energised and clear-headed after a cold shower or winter walk.

It’s not a cure-all, but when used thoughtfully, cold exposure can be a valuable addition to your midlife wellbeing toolkit.

Practical, safe ways to incorporate cold exposure

You don’t need to plunge into an ice bath to benefit from cold exposure. In fact, gentle, consistent practice is far more sustainable – and far safer.

Here’s how to get started:

1. Finish showers with 30 seconds of cool water

Start warm, then slowly turn the dial cooler for the last 30 seconds. As you adapt, you can increase to 1–2 minutes. This builds tolerance gradually and can feel surprisingly invigorating.

2. Cold face splashes

Splashing your face with cold water in the morning or after workouts can activate the vagus nerve – linked to calmness and parasympathetic nervous system function – without the full-body jolt.

3. Get outside in cooler weather

Brisk walks in mild cold (around 10–15°C / 50–60°F) with appropriate clothing can gently stimulate brown fat. The goal isn’t discomfort – it’s adaptation. Shivering isn’t necessary to see benefits.

4. Try cold packs or targeted cooling

If ‘full-body’ cold isn’t for you, try applying a cold pack to the back of your neck, upper chest or between your shoulder blades – areas near brown fat stores. Just a few minutes can be effective.

5. Be consistent, not extreme

Benefits come with regular exposure, not intensity. Overdoing it – particularly in cold weather or if you have underlying conditions – can backfire. Always prioritise comfort and recovery.

6. Speak to your doctor if needed

If you have cardiovascular issues, Raynaud’s syndrome or struggle with cold intolerance, consult your GP before trying cold exposure.

Chill, don’t freeze… and be consistent

So, does cold exposure burn fat? The answer is: potentially, yes – but only as part of a broader, balanced approach to health.

Activating brown fat through mild cold exposure can support metabolism, insulin sensitivity, mood and even energy. But the real power lies in consistency and integration. When combined with nourishing food, good sleep, strength training and stress support, cold exposure can become one of many tools that help you feel more energised and resilient – especially during the hormonal shifts between 35 and 65+.

If you’re seeking professional guidance, structure and space to reset, a wellness retreat can help you implement cold exposure (and more) in a safe, supported way.

Homefield Grange Retreat offers immersive programmes that combine nutrition, movement, mindfulness and gentle detoxification tailored specifically to women over 40. Whether you’re curious about cold therapy or simply need to press pause, this could be the next step in your health journey.

Call us on 01536 712219 to find out how we can help you, or email us: enquiries@homefieldgrange.co.uk