Episode Details

QUOTES

“Our lives have become incredibly easy. If you can find these small, healthy ways to stress yourself, you’ll become more resilient long term.” (Chris)

“If I’m choosing to get into this cold water, I’m choosing to go for a run—whatever it is—that positive stress provides a lot of benefits.” (Chris)

“You may not necessarily enjoy doing the hard thing, but you’re always happy afterwards.” (Chris)

“The more hard stuff you do, the easier it is to do hard stuff.” (Chris)

“I think we sometimes limit ourselves as we age in terms of what we think we can do based on our prior experience.” (Chris)

“You don’t need confidence to take action. It’s the inverse. By taking action, we build confidence.” (Chris)

“The wisdom. That’s what I see in my parents and the people I know who are older. I love sitting with them, talking with them and seeing their perspective. The ability to see the bigger picture continues to build as we get older.” (Chris)

“We get set in our ways with our community. Then suddenly you find this new world, these new connections, and realize that’s something you still can do.” (Chris)

“Pick something that scares you and do it. The more you do that, the more of a habit it becomes. That novelty is what keeps us feeling like there’s another challenge ahead.” (Chris)

“Never underestimate yourself. I think especially as we age, it gets easier and easier to say, ‘That’s not something I can do anymore.'” (Chris)

“Recognize the value of relationships. The older I’ve gotten, the more I’ve realized those long-term relationships are the ones you’ll really treasure.” (Chris)

NOTES

Chris Ballard is an award-winning journalist, bestselling author and longtime Sports Illustrated senior writer known for deeply reported stories about human performance, resilience and the psychology of achievement. His latest book, The Plunge, explores the physical and mental benefits of cold-water immersion through science, personal experience and compelling storytelling.

Sports Illustrated is one of the world’s most recognized sports media brands, known for long-form journalism, investigative reporting and award-winning storytelling. During his career there, Ballard has covered some of the biggest names and moments in sports while also writing books and features that examine performance, purpose and personal transformation.

The Plunge: Maverick Swimmers, An Unlikely Quest, and the Transformative Power of Cold Water was published in 2026 and follows a community of cold-water swimmers while examining the growing body of research around cold exposure, resilience and healthy aging. Ballard is also the author of The Butterfly Hunter, which explores people who found purpose by pursuing unconventional careers, and has written for National Geographic on healthy aging and lifelong fitness.

Cold-water immersion triggers an immediate stress response followed by a remarkable state in which the body becomes both highly alert and deeply calm. Repeated exposure may help reduce stress and improve resilience over time.

As people age, intentionally introducing small, healthy challenges—whether cold exposure, exercise or learning something new—can build resilience and improve both physical and emotional well-being.

Swimming is one of the best lifetime activities because it minimizes joint stress, improves circulation and cardiovascular health, and remains accessible well into older age.

Many older adults excel in cold-water swimming because life experience has strengthened their ability to persevere through discomfort. As Ballard learned from one athlete, “the more hard stuff you do, the easier it is to do hard stuff.”

One of Ballard’s biggest takeaways was that people often underestimate themselves as they age. Trying new experiences can reveal abilities and communities they never imagined possible.

Confidence doesn’t come before action. Instead, Ballard believes confidence is built by taking action first, even when the outcome feels uncertain.

Purpose becomes increasingly important later in life. Ballard found that joining a community, embracing shared challenges and maintaining meaningful relationships can provide direction, accountability and a stronger sense of belonging.

Ballard believes one of the best ways to continue growing is to regularly choose something that feels uncomfortable or unfamiliar. Novelty and challenge help people stay engaged, adaptable and excited about what’s ahead.