Laura Fullerton: Rethinking Cold Exposure, Ice Baths & Biohacking for Women
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Laura Fullerton is the founder of the high-performance ice bath brand Monk. This conversation provides unique insights into cold therapy (especially for women), stress resilience, and performance, and explains:
How cold exposure uniquely benefits women (and what week of your cycle to plunge)
Why temperature matters way less than you think
The secret link between trauma, PTSD recovery, and the cold
The biggest myths about ice baths (and why “harder” isn’t always better)
Key Takeaways
Late follicular phase (days 7–15) is the best time for women to cold plunge. Late luteal phase? Skip it.
You don’t need freezing water for benefits. 8–12°C (46–54°F) is the sweet spot for most people.
Cold plunges can blunt muscle gains if done immediately post-workout. Wait 6–8 hours to maximize both recovery and muscle growth.
Cold therapy shows promising early results for inflammatory conditions like endometriosis and PTSD recovery (though larger studies are needed).
Ice baths help build mental resilience through “limbic friction”—teaching your brain that you can override emotional panic with conscious breathing.
Positive self-talk and even swearing can improve pain tolerance and performance in the cold.
Women’s responses to ice baths, psychedelics, and exercise vary across their cycle—personalization matters.
Timestamps
00:01 – Meet Laura Fullerton: founder of Monk Ice Baths and unexpected ice bath enthusiast
00:44 – Laura’s first (reluctant) plunge and life-changing breathwork experience
03:49 – Why the more afraid you are, the bigger the dopamine reward
04:18 – How the menstrual cycle affects cold tolerance: when women should (and shouldn’t) plunge
08:37 – Should you plunge when sick or hungover? (Spoiler: probably not)
09:44 – Ice baths and inflammation: how plunging helped endometriosis symptoms in a pilot study (Liability Note)
11:07 – Does cold exposure blunt muscle growth? Here’s the real nuance
14:37 – When cold plunging boosts athletic recovery and endurance pre-cooling
16:14 – Carnivore Aurelius says cold plunges are bad? Here’s why that’s misleading
17:23 – Gender differences: how men vs women experience the benefits of cold
19:54 – Is cold therapy a lasting health trend—or just a stepping stone to something bigger?
24:03 – Joseph’s near-death hypothermia story (and accidental DMT experience)
26:00 – Swearing during cold plunges: surprising science about pain tolerance
28:47 – Laura’s #1 ice bath myth she wishes would disappear
33:26 – Behind the scenes: building Monk, hardware + software in the biohacking space
38:36 – Monk’s vision: syncing cold therapy with your biometrics
40:08 – How cold plunging could help PTSD and mental health for veterans
48:55 – Cold immersion, menstrual cycles, and psychedelics—new research insights
53:46 – Why women’s health research is finally (slowly) catching up
57:45 – How to find Monk, Laura, and what’s coming next
Notes
Cold Exposure and Muscle Growth:
Immediate cold plunging after strength training may blunt muscle growth based on earlier concerns in exercise science. Waiting 6–8 hours before plunging is a commonly recommended practice to prioritize muscle recovery and adaptation.
Liability Note:
Athletes focused purely on hypertrophy may benefit from delaying cold exposure after training.
Endometriosis and Cold Plunging:
Laura referenced anecdotal improvements in endometriosis symptoms after cold plunging around ovulation.
Liability Note:
There is no peer-reviewed research yet confirming cold exposure as an effective treatment for endometriosis. Individuals should consult a healthcare provider before using cold therapy for medical conditions.
PTSD and Cold Immersion:
Some anecdotal reports suggest cold therapy may help veterans and individuals with PTSD.
Liability Note:
Cold exposure for PTSD management remains experimental. Professional medical advice should be sought.
Contraindications for Cold Plunging:
Cold immersion can be contraindicated for individuals with cardiovascular issues, epilepsy, Raynaud’s disease, pregnancy, or unmanaged high blood pressure.
Safety Note:
Always consult a qualified healthcare professional before beginning cold immersion practices.
Links
MONK Ice Baths
(Use code RUNGA for a special offer)
