Cold exposure has gone from fringe wellness hack to mainstream resilience tool—and according to human biologist Gary Brecka, it may be one of the most powerful biohacks available.

In a post on X, Brecka explained that a cold plunge before breakfast can increase dopamine levels by 250% and metabolism by up to 350%.

The payoff, he said, isn’t just biochemical—it’s practical: “10 minutes of discomfort = 10 hours of focus.”

The post underscores a growing movement toward leveraging hormetic stressors like cold exposure, fasting, and breathwork to enhance performance and resilience. Brecka encourages his audience to experiment: “Biohack your Saturday. Your brain will thank you.”

Emerging research supports these claims. Cold water immersion has been linked to elevated dopamine and norepinephrine, enhanced mood, increased alertness, and improved insulin sensitivity. While the science continues to evolve, one thing is clear—temporary discomfort may be a gateway to lasting resilience.