How to Make and Use Your Cold Tub

Cold tub therapy, also known as cold plunge or cold immersion, has gained popularity in recent years as a method of recovery and overall health improvement. It involves submerging your body in cold water for a short period of time, typically after intense exercise or as a regular practice.

I want to show you the benefits of cold tub therapy and the best protocol to follow. I will also provide step-by-step instructions on how to create your own cold tub.

Benefits of Cold Tub Therapy

• Increased dopamine: Cold tub therapy is known to increase the release of dopamine, a neurotransmitter associated with pleasure and reward. While it may not be as intense as a line of cocaine, cold tub therapy can elevate dopamine levels for up to 5 hours, providing a natural mood boost.

• Brown fat thermogenesis: When you expose your body to cold temperatures in a cold tub, your body temperature drops. In order to regulate your body heat, your thermogenic engine revs up and starts burning stored fat. This can contribute to weight loss and fat burning.

• Improved temperature adaptation: Regular cold tub therapy helps your body become better at regulating its temperature. This can be beneficial for various physiological processes and overall comfort in both cold and hot environments.

• Increased testosterone production: The ideal temperature for testosterone production in the testicles is around 95-98 degrees. When you lower your body temperature through cold tub therapy, it triggers the testicles to produce more testosterone, which can lead to increased muscle mass, energy levels, and overall well-being.

• More energy and muscle: Cold tub therapy can provide a boost of energy and contribute to muscle recovery. By subjecting your body to the cold stress of the tub, you challenge yourself to do hard things, which can lead to increased resilience and overall physical performance.

The Best Protocol for Cold Tub Therapy

The best protocol for cold tub therapy depends on your goals and preferences. Here are some guidelines to consider:

• Pre-workout: For most people who want to improve their overall health, sustained muscle, and fat loss, the best time for cold tub therapy is before your workout. By starting the day with a cold plunge, you lower your body temperature and then experience an increase in body temperature during exercise, leading to enhanced thermogenic effects and fat burning.

• Post-workout: If you're an endurance athlete or engage in intense physical activities, using the cold tub after your workout can help reduce inflammation and aid in recovery. However, if your primary goal is to gain muscle, it's recommended to avoid cold tub therapy immediately after weight training workouts as it can restrict blood flow and hinder muscle growth.

Duration and Frequency 

Studies on the optimal duration and frequency of cold tub therapy have provided varying conclusions. However, a Japanese study and a European study have suggested that 11 minutes per week is a good benchmark. Here are a couple of examples of how you can divide your time:

• 3-minute sessions for 3 days and 2 minutes on the fourth day: This totals to 11 minutes per week.

• 2 days of 4-minute sessions followed by 1 day of 3 minutes: This also adds up to 11 minutes per week.

Remember, 11 minutes is the minimum. It is perfectly fine to exceed this amount if you feel comfortable doing so.

HOW To Make Your Cold Tub 

Creating your own cold tub is relatively easy and can save you money. Here's a step-by-step guide:

1. Find a deep freezer: Look for a used deep freezer on websites like Facebook Marketplace or consider buying a new one if it fits your budget. Aim for a 19 Cu ft size for optimal space.

2. Seal the seams: To prevent water leakage, use Gorilla Glue Caulk to seal the seams inside the freezer. Apply the caulk evenly and allow it to dry completely.

3. Install a temperature control controller: Purchase a temperature control controller, which will help regulate the temperature of the freezer. Set the desired range for the water temperature based on your preference, typically between 37-39 degrees Fahrenheit.

4. Add a water filter: Install a water filter to keep the water clean and free from impurities. Regular maintenance and replacement of the filter are recommended to ensure a hygienic experience.

5. Fill the freezer with ice: Before adding water, fill the freezer halfway with ice. This helps prevent the compressor from constantly running, protecting it from potential damage. Subsequently, add water to cover your body above the chest, with your hands and toes submerged as well.

6. Change the water regularly: It is advisable to change the water every 6 weeks to maintain its cleanliness and effectiveness.

Creating your own cold tub may cost around $360, considering the expenses associated with the freezer, caulk, temperature control controller, and water filter. The investment in your overall health and well-being is well worth it.

Are You Going To Take The Plunge? 

Cold tub therapy offers numerous benefits, including increased dopamine, fat burning, improved temperature adaptation, increased testosterone production, and overall energy enhancement. By following the best protocol for your goals and creating your own cold tub, you can incorporate this practice into your daily routine. Remember, consistency is key, and the long-term benefits of cold tub therapy are significant. So take the plunge and embrace the cold for a healthier and more resilient you.