Why to cold plunge

Cold Plunge Overview: What is it and why you should do it!

A cold plunge is when you fully submerge your body up to your neck in water below 59° Fahrenheit (15° Celsius).

59° Fahrenheit—two to four sessions per week for eleven minutes total time—is enough to cause measurable metabolic boost according to Dr. Susanna Soeberg.

Dr. Susanna Soeberg Research

Her study on cold plunging was performed on winter streamers. This means flowing water that breaks the thermal barrier. This is different from cold plunging in still water (horse troughs or barrels filled with ice) or low float rate cold plunges / ice baths / cold baths.

Another frame of reference to consider: you ought to cold plunge at a temperature where it is uncomfortably cold yet safe. This is a great rule of thumb created by Dr. Andrew Huberman.

You have a unique cold tolerance. Do not see cold exposure as a competition, but rather as a means to build insight, resilience, and experience cascading health benefits.

Some people naturally have high tolerances; others naturally have low tolerances.

If you are just starting out, start at a higher temperature and lower duration. Stairstep your progress and determine your sweat spot over time. Once you understand your thresholds / limits, you can begin exploring different temperatures and times to increase your adaption during a cold plunge.

Cold Plunge / Sauna Regimen

Cold plunge / ice bath / winter swim 11 minutes per week over 2-4 sessions at 59° Fahrenheit. This is a minimum threshold for metabolic boost, browning of fat (mitochondrial uncoupling).

 Sauna for 57 minutes per week over 2-3 sessions.
Most literature on saunas suggest minimum heat of 180° Fahrenheit.

Why Cold Plunge Up to the Neck?

Cold plunging up to the neck, fully submersed in water, provides
a significantly higher dose of cold exposure that cold showers.

If you have the opportunity to cold plunge, see for yourself
the difference between submerging to your chin vs. to your shoulders. In
addition, explore the difference between having your arms in the water and
outside the water.

You will notice an increase in intensity from having your
neck and arms submerged.

Furthermore, you can experiment full dunking your head
underwater at the start and at the end of your cold plunge. This leads to
further adaptation / adjustments your body goes through during cold exposure.


Why Should You Cold Plunge?

Cold plunging is nothing new—cultures around the world have leveraged cold exposure for thousands of years as part of ceremonies / protocols
for renewal. What has been missing is peer reviewed science highlighting the
enormous, multi-faceted benefits that cold plunging provides.

Below is a list of health benefits that research is beginning
to uncover. In addition, Youtube Videos / Articles that are highly educational
on cold plunging / cold exposure.


• Boost Your Immune System
• Improve Cardiovascular Health
• Mitigate Alzheimer's and Dementia
• Increase Testosterone
• Alleviate Arthritis
• Stabilize blood sugar (increase insulin sensitivity)
• Blast Through Anxiety
• Address Mental Health
• Contributes to Longevity
• Speed Recovery Times
• Reduce Inflammation
• Eliminate Depression
• Leverage feel good hormones
• Makes skin and hair look radiant

 * Disclaimer: These claims are not approved by the FDA. You
are responsible for your own research.

Cold Plunging Resources and References that go
into depth on the subject:


Dr. Andrew Huberman on Cold Exposure

Huberman Podcast on Cold Plunging

Dr. Rhonda Patrick on Cold Stress

Dr. Rhonda Patrick References


What temperature and for how long should you cold plunge?

Once you have gained insight into your tolerance, varying temperatures and duration is incredibly useful in keeping your body always guessing.

Think of changing temperature and duration as similar to changing weights, sets, and reps while working out. The goal is to keep your body always guessing, always adapting, in order to maximize the benefits.

When Dr. Susanna Soeberg is asked what temperature and duration is best, her response is “The perfect temperature is simply to keep changing it.”

Exercise, cold exposure (cold plunge), heat exposure (sauna), and intermittent fasting are all hormetic stressors. All of these protocols provide the most benefit by changing up your routine.




Water maintenance is a breeze with our built in 2 step water filtration system and non-chlorine based sanitizer. The 20 micron filter ensures that any foreign contaminants are removed prior to entering the unit and the high-flow water pump fully circulates the water every 15 minutes. All that is required is adding Oxidizer, testing the Sanitizer level weekly, and replacing the filter once per month. Details instructions can be found here.

We designed all components of The COLD PLUNGE to be simple to setup and takedown quickly. No tools are required; simply inflate the Tub with air, connect the hoses to the Chiller and plug power cord in to a standard outlet, and fill with water. Takedown is just these steps in reverse! On average, this takes 15 minutes for setup or takedown depending on your water pressure for filling. Detailed setup and takedown instructions and videos can be found here.

PEMF (Pulsed Electromagnetic Field) technology works by sending low-level frequency throughout the body to recharge cells, expedite recovery, and calm the central nervous system. PEMF has been scientifically proven to improve chronic pain conditions, lessen inflammation, and improve immune response.

After each session, we suggest keeping a dry towel handy to absorb any sweat left behind. We recommend using a nontoxic disinfectant wipe or spray to sanitize the material parts of the mat. For the mesh areas where the crystals are, we recommend using a hand vacuum to remove any dust or debris after your session. Leave the mat open to cool and dry completely before packing away.

We recommend wearing long sleeves, long pants, and socks while in the blanket, as well as lining the blanket with a thick towel. This will absorb any sweat released during your session and provide comfort while lying on top of the heat source.

The blanket ranges from 68 to 158 degrees Fahrenheit. However, there are various ways to measure the temperature, such as interior surface, inside air, and more. It is fully adjustable with a handheld controller attached to the blanket and programmed for 60 minutes but can be shut off at any time.

We suggest keeping a dry towel handy to absorb any sweat left behind after each session. We recommend then using a nontoxic disinfectant wipe or spray to sanitize the blanket. We like Seventh Generation's because it's gentle and non-abrasive to the blanket, but effective at removing bacteria. Leave the blanket open to dry and cool down completely before folding and packing away.

This is all 100% personalized to teh person. Our 100% Macro Program is easy and will restore your metabolism. We get you in our app and build around you and your personal goals.