Cold therapy can be a powerful tool for fat loss, metabolic health, stress resilience, and recovery—but women need a different approach than men. In this episode, we break down the best way to use ice baths and cold exposure to support energy, hormones, and longevity without overstressing the body. Learn how to time your cold plunges, what temperature delivers the best results, and how breathwork can enhance the benefits while keeping your nervous system in balance.

🔹 How cold exposure impacts women’s metabolism & hormones

🔹 The best breathwork techniques for getting through an ice bath

🔹 How long, how cold, and how often you should plunge

🔹 The biggest mistakes women make with cold therapy

🔹 The surprising mental & emotional benefits of cold exposure

🔑 KEY TOPICS 🔑

How cold therapy affects women’s physiology differently than men

The best cold exposure & breathwork protocols for stress resilience

Why cold plunges help with fat loss, metabolism & longevity

When NOT to do cold therapy and how to avoid overdoing it

The right temperature & duration for maximum benefits

TIMESTAMPS

[00:00] Cold exposure as a tool for nervous system training and empowerment

[01:12] Why The Optimized Woman exists: taking back your health and energy

[02:35] Introduction to Kristin Weitzel and her cold + breathwork framework

[04:03] The mental benefits of cold exposure and neurochemical reset

[08:14] Cold therapy as a response to chronic stress and post-pandemic burnout

[09:09] How cold therapy protocols should differ for women

[13:46] Breathwork techniques before, during, and after a cold plunge

[19:05] The myth of “more is better” and when cold becomes overstimulation

[24:43] Contrast therapy, sauna pairing, and optimizing recovery windows

[30:03] Ice bath highs, dopamine chasing, and stress-recovery balance

[34:17] Using cold therapy during grief and heartbreak

[38:52] Reentering cold therapy after trauma or burnout

Guest: Kristin Weitzel

Website: https://www.sherpabreathandcold.com

Instagram: https://www.instagram.com/kristinweitzelofficial

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Co-Host: Katie Moore: https://www.youtube.com/ ⁨@katie_moore⁩

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/optimizedwomen