Coach. Podcaster. COACHCASTER.

Health coach turned podcaster, Chase interviews industry leaders in fitness nutrition and mindset. Messages to help you live a life EVER FORWARD.

Chase Chewning, MS, ACE CHC

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The Science and Benefits of Cold Plunging: Boost Dopamine, Burn Fat, and Build Resilience

Cold plunging and cold therapy have exploded in popularity over the past few years, with ice baths becoming a staple in both the biohacking and wellness communities. But beyond the trend, what’s really happening to your body and brain when you step into the cold?

In this episode of Ever Forward Radio, I sat down with Kristin Weitzel, a leading voice in cold exposure therapy and breathwork coaching, to unpack the science, strategies, and powerful mindset shifts behind the cold. From dopamine surges to brown fat activation and mitochondrial health, this practice may be one of the simplest, most effective ways to upgrade your performance, resilience, and longevity.

Why Cold Plunging Works: The Dopamine Advantage

One of the most talked-about benefits of cold plunging is its massive effect on the brain. Studies show that a brief ice bath can spike dopamine by up to 350% — a bigger increase than what happens with cocaine.

This dopamine rush doesn’t just feel good; it fuels motivation, focus, and energy long after you’ve stepped out of the cold water. Combined with the release of norepinephrine and adrenaline, cold therapy becomes a powerful tool for mental clarity and resilience.

Brown Fat, Mitochondria, and Fat Loss

Cold exposure activates brown fat, a unique type of fat tissue packed with mitochondria, the “powerhouses” of your cells. Unlike white fat (the kind most of us want to lose), brown fat burns calories to generate heat through a process called thermogenesis.

By stimulating brown fat, regular cold plunging can:

Increase metabolic rate for up to 36 hours
Improve mitochondrial function and energy production
Support fat loss by burning more calories at rest

This makes ice baths a smart addition for those looking to optimize longevity, fat burning, and metabolic health.

Cold Therapy and Resilience

Cold plunging is about more than physiology. It’s also a practice in resilience and mental toughness. When you choose to step into discomfort, you’re teaching yourself that you can do hard things — a skill that translates into every area of life.

As Kristin shared on the podcast: “Cold plunging is a mirror for everything else you do in your life. If you can stay calm in the ice, you can stay calm in any challenge.”

This deliberate stress, known as a hormetic stressor, trains your nervous system to adapt, regulate, and recover more efficiently. Over time, it strengthens both body and mind.

Optimizing Your Cold Plunge Practice

If you’re ready to bring cold therapy into your routine, here are some guidelines:

Duration: Aim for 2–3 minutes per session, with a weekly goal of around 11 minutes total.
Temperature: 40°F (4°C) or just below seems to maximize cold shock proteins and metabolic benefits.
Frequency: 3–4 times per week is ideal for most people, though daily plunging can work for some.
Shiver Response: Don’t rush to warm up immediately. Allow your body to shiver — it signals adaptation and boosts thermogenesis.
Immersion: Submerge up to your neck to trigger the mammalian dive reflex and maximize the neurological and metabolic benefits.

Cold Exposure for Longevity and Wellness

Cold therapy fits seamlessly into a broader wellness and longevity lifestyle. By improving circulation, reducing inflammation, and strengthening the nervous system, cold plunging supports long-term health in ways that go far beyond the ice.

Pairing cold therapy with strength training, optimal nutrition, and community-based practices can magnify its benefits. And unlike some high-tech biohacks, an ice bath or cold shower is accessible to nearly everyone.

Final Thoughts

Cold plunging isn’t just a fad — it’s a time-tested practice with roots in ancient cultures and modern biohacking science. Whether your goal is fat loss, mitochondrial health, dopamine optimization, or resilience, the cold is one of the most powerful teachers available.

So the next time you hesitate before stepping into an ice bath, remember: the benefits begin the moment you choose discomfort.

Stay strong, stay resilient, and live ever forward.

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In this episode we discuss...

00:00 – Intro & Kristin Weitzel on the power of cold plunging

02:00 – Why cold exposure builds resilience and mental toughness

06:00 – Becoming a “nervous system DJ” through breath and cold

13:30 – The science: dopamine, norepinephrine & parasympathetic rebound

16:45 – Cold plunging for metabolism, weight loss & fat burning

21:15 – The shiver response: why it matters most

26:30 – Cold plunging before vs. after workouts

31:30 – Contrast therapy: sauna & cold plunge protocols

33:40 – Boosting immunity & stress resilience with cold exposure

38:40 – Cold plunging during pregnancy, Raynaud’s & contraindications

43:50 – Brown fat, thermogenesis & mitochondrial health

47:00 – Full immersion vs. partial submersion

50:45 – Ideal duration, frequency & water temperature

57:00 – Women’s cycles & cold exposure considerations

01:03:00 – Solo vs. group plunging: community and oxytocin

01:06:30 – Epigenetics, generational resilience & the future of cold therapy

01:10:20 – Closing thoughts on agency, intuition & personal practice

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Episode resources:

20% off Legion creatine gummies w/ code EVERFORWARD
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FREE band and first month of WHOOP 5.0
Watch and subscribe on YouTube
Learn more about Kristin at WellPower.life
Follow Kristin on Instagram @kristinweitzelofficial
Follow Chase on Instagram @chase_chewning

This episode is brought to you by Audible, Quickbooks and Strong Coffee Company.

Nick Kosir, better known online as The Dancing Weatherman, never set out to become a viral sensation. For nearly two decades, he built his career as a meteorologist, working his way up from small-town stations to major networks. But one casual social media post in 2019 — a dance video inspired by the Williams Brothers — changed his life forever.

“I went home, took a nap, and when I woke up, everything had changed,” Nick recalled. “Life has never been the same since.”

What followed was an unexpected ride into the world of viral content, brand deals, and the modern creator economy. In a recent interview on Ever Forward Radio, Nick sat down with host Chase Chewning to share the story behind his rise, the lessons he’s learned along the way, and the personal transformations that continue to shape his career.

From Meteorologist to Viral Sensation

Nick’s broadcasting journey began in 2006. Like many in local news, he started small and moved through markets in Ohio, Texas, Idaho, and North Carolina before landing in New York City. Along the way, he built a reputation as a charismatic, energetic presence — and he always had a creative side hustle.

“I’ve always been a creator at heart,” he said. “I loved the weather, but I was also making skits, spoof videos, and anything that could entertain people.”

When his bosses at Fox 46 asked on-air personalities to post 12 times a day on social media, Nick took it as a challenge. On one of those days, scrambling for content, he filmed a short dance clip. That one video went viral, shared by WorldStar and countless others, and the Dancing Weatherman persona was born.

Navigating Contracts and Content Rights

As exciting as the viral fame was, Nick quickly realized that traditional media contracts weren’t built for this new world. Fox 46 owned his likeness and maintained admin access to his accounts, which meant lucrative offers — like Coca-Cola wanting to use his video — had to be turned down.

“It was stressful,” Nick admitted. “I remember thinking, am I going to lose all these followers? What’s going to happen?”

Rather than let the situation defeat him, Nick doubled down. He spent the next two years growing his audience purely for the love of it, waiting for his contract to expire so he could finally step into the creator economy on his own terms.

Embracing the Creator Economy

When his TV contract ended, the brand deals rolled in. Nick partnered with management, landed a new job at Fox Weather in New York, and continued building his online presence.

“At the end of the day, the ultimate goal is to make good videos, stay family friendly, brand safe, and just keep having fun,” he said.

For Nick, that balance — between news broadcasting, content creation, and family life — has been key. Even as trends change and platforms evolve, his approach remains rooted in authenticity. “Everybody dances differently,” he explained. “Even if you’re following a trend, you’ve got to put your own sauce on it.” For Nick, that “sauce” is dancing in a suit.

Family, Sobriety, and Mental Health

Behind the viral videos is a deeper story of resilience. Nick has been sober for eight years, a decision he credits with helping him stay grounded through the ups and downs of viral fame.

“When I was drinking, it was hard to stack good days,” he shared. “Once I cut alcohol out, I was able to show up clear-headed, with energy, and build momentum.”

Sobriety also helped him uncover the roots of his social anxiety. With the support of therapy and healthier routines, Nick has been able to thrive not only professionally but also personally. His wife and son have been along for the ride, often helping behind the scenes — even filming videos in the early days.

Living Ever Forward

As the conversation wrapped, Chase asked Nick what the words ever forward mean to him.

“I cannot rest on my laurels to save my life,” Nick said. “I’m not big on nostalgia. I’m always looking forward with hope and optimism. No matter what happens, it’s about moving forward, one step at a time. Or maybe one dance step at a time.”

“No matter what happens, it’s moving forward, no matter what. You just gotta keep paddling, man.” - Nick

Nick’s journey is a reminder that creativity often comes from unexpected places — and that with persistence, positivity, and authenticity, anyone can find their rhythm in today’s creator-driven world.

“If you don’t know how to put one foot in front of the other, maybe try dancing one foot in front of the other and just see where it takes you.” - Chase

Follow Nick @nickkosir

Follow Chase @chase_chewning

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