How Long to Cold Plunge for Mood and Recovery | Vitruvian

Video·Ben Azadi·9 min read·October 6, 2023

A short cold plunge can shift the nervous system fast, creating an immediate sense of clarity, resilience, and recovery when the protocol is approached with intention.

Why Cold Plunging Took Hold

Cold plunging took hold because the experience is immediate. You enter the water in one state and leave in another. The shift is physical first, then mental. Breath tightens, attention narrows, and the body asks for your full presence. Within minutes, the noise of the day gives way to a cleaner signal.

The attraction is not complicated. In two to three minutes, cold water creates a strong internal response that many people describe as electric. The source frames this as a powerful neurochemical surge, with dopamine likely playing a role. Dopamine matters here because it connects the plunge to what people feel afterward: focus, elevation, steadier mood, and a clear sense of momentum.

That immediacy made cold exposure easier to understand than many wellness practices. It does not ask for belief. It asks for contact. You feel the water, meet the breath, and observe the body reorganize around the stress. The result is not abstract; it arrives as alertness, vitality, and a renewed capacity to choose your next action with precision.

Cold plunging also entered culture at the right moment. What began as a recovery tool for athletes and committed practitioners became a mainstream ritual for people seeking resilience in a demanding world. The practice is simple enough to explain, yet intense enough to respect. It offers a visible threshold, which gives the ritual its power.

Public figures helped translate the practice from fringe to familiar. Wim Hof created early momentum by bringing cold exposure into public view and into research settings when few people understood it. Later, Andrew Huberman, Rhonda Patrick, and Susanna Soberg brought attention to the studies and the mechanisms in plain language. They made the protocol easier to approach without stripping away its seriousness.

The rise of cold plunging is not only about trend or aesthetics. It reflects a deeper desire for practices that are short, deliberate, and measurable in the body. You do not need a complex philosophy to begin. You need cold water, a clear boundary, and the willingness to remain present long enough for the first wave to pass.

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why is it become so popular what are some of the benefits that you see people some of the benefits that you see people get with cold exposure first of all it get with cold exposure first of all it just works every single time like you're just works every single time like you're going to go in and get this massive going to go in and get this massive neuroc cocktail this response into your neuroc cocktail this response into your body that you come out and it's 2 body that you come out and it's 2 minutes 2 to 3 minutes and you come out minutes 2 to 3 minutes and you come out feeling electric I like to get in get a feeling electric I like to get in get a few inhales exhales just kind of ground few inhales exhales just kind of ground yourself in and know that you're going yourself in and know that you're going to get in and you will lose your breath to get in and you will lose your breath and that's a great signal dunking your and that's a great signal dunking your head the moment you get in you get in head the moment you get in you get in you come back out you already lost your you come back out you already lost your breath in general you get in it actually breath in general you get in it actually feels War and you're going to regulate a feels War and you're going to regulate a lot quicker yeah when you put your body lot quicker yeah when you put your body in that body of water with the head all in that body of water with the head all of a sudden the body wants to survive so of a sudden the body wants to survive so it shunts all this blood flow away from it shunts all this blood flow away from the extremities so your fingers and your the extremities so your fingers and your toes cuz your body doesn't care if you toes cuz your body doesn't care if you lose your fingers and toes it cares if lose your fingers and toes it cares if you lose your vital organs I think you lose your vital organs I think plunging has kind of entered the sphere plunging has kind of entered the sphere from like a recovery tool it is a from like a recovery tool it is a recovery tool a holistic recovery tool recovery tool a holistic recovery tool and he was like the biggest kind hater and he was like the biggest kind hater of coal plunging he kind of even joked of coal plunging he kind of even joked he was you know again everyone's doing he was you know again everyone's doing it look at all you know he gets gets

it look at all you know he gets gets into it and this guy has been the into it and this guy has been the biggest like he is our biggest fan I've biggest like he is our biggest fan I've been on calls with him he's like no Ryan been on calls with him he's like no Ryan you don't understand I've paid 20 years you don't understand I've paid 20 years of the best therapy in the world he like of the best therapy in the world he like this is the number one thing I have ever this is the number one thing I have ever found in my life there's different I'll found in my life there's different I'll just cite some cool studies that have just cite some cool studies that have come out Czech Army did a study and come out Czech Army did a study and they're actually using C plunging as in they're actually using C plunging as in place of anti-depressants using C place of anti-depressants using C plunging the other one that's been plunging the other one that's been interesting is it as a tool in combat interesting is it as a tool in combat against cancer Ryan Dewey welcome to Miami welcome to the keto podcast my friend welcome to the keto podcast my friend this was great it was quite the journey this was great it was quite the journey to to get here finally arrived had the to to get here finally arrived had the wrong address you about 3 five minutes wrong address you about 3 five minutes away from here but you made it uh I'm away from here but you made it uh I'm excited to talk about cold exposure and excited to talk about cold exposure and hormesis and uh what doesn't kill you hormesis and uh what doesn't kill you makes you stronger we're going to take a makes you stronger we're going to take a deep dive into cold plunging it's such deep dive into cold plunging it's such such a buzz these days for a good reason such a buzz these days for a good reason we'll talk about all of that but I want we'll talk about all of that but I want to know your backstory you know there's to know your backstory you know there's some things that led you towards what some things that led you towards what you're doing now with plunge and plunge. you're doing now with plunge and plunge. comom so what's the backstory how did

comom so what's the backstory how did you get involved with uh cold exposure you get involved with uh cold exposure and cold plunging yeah it was kind of a and cold plunging yeah it was kind of a number of events that led to you know number of events that led to you know plunge being launched but I think first plunge being launched but I think first was um I had launched a company called was um I had launched a company called Capital floats which was a health and Capital floats which was a health and wellness brick and mortar basically a wellness brick and mortar basically a float therapy Spa um really was into float therapy Spa um really was into health and wellness kind of became kind health and wellness kind of became kind of a life mission for me to get into the of a life mission for me to get into the space how do I like create more floating space how do I like create more floating had done a lot for me so anyways I had done a lot for me so anyways I opened Capital floats and my current opened Capital floats and my current partner with plunge Michael Garrett he partner with plunge Michael Garrett he had opened reboot float and cryo in the had opened reboot float and cryo in the Bay Area and so we just two guys that Bay Area and so we just two guys that were opening Float Spa in on the were opening Float Spa in on the California it was pretty rare we became California it was pretty rare we became buds real quick um and so we started to buds real quick um and so we started to get to know each other became Fast get to know each other became Fast Friends kind of built our businesses Friends kind of built our businesses weren't business partners at the time weren't business partners at the time but just built our businesses and but just built our businesses and then I started to get into I started to then I started to get into I started to get sick a lot about get sick a lot about 20 for my path to cold exposure so about 20 for my path to cold exposure so about 20 17 I got like six colds in six months

20 17 I got like six colds in six months and I was yeah I was like and I thought and I was yeah I was like and I thought I was relatively healthy I was like you I was relatively healthy I was like you know I was like why is this happening uh know I was like why is this happening uh My Health Mentor who still is Scott My Health Mentor who still is Scott Estrada was basically like hey let's we Estrada was basically like hey let's we could chase the symptoms or we could could chase the symptoms or we could just like let's just incorporate some just like let's just incorporate some breath work and some cold exposure in breath work and some cold exposure in your life so I started doing that within your life so I started doing that within three months wasn't having colds anymore three months wasn't having colds anymore so I was like okay something's going on so I was like okay something's going on here and I was getting into the rivers here and I was getting into the rivers at the time there wasn't a real place at the time there wasn't a real place for cold exposure there was was a for cold exposure there was was a commercial facility in the region that I commercial facility in the region that I had set up a trade with to go use their had set up a trade with to go use their coal plunge and then I was hitting um coal plunge and then I was hitting um American river that came through American river that came through Sacramento so had a major impact there Sacramento so had a major impact there fast forward fast forward 2020 pandemic 2020 pandemic hits out in California Mike and I hits out in California Mike and I businesses both get shut down so we're businesses both get shut down so we're kind of given this very unique moment in kind of given this very unique moment in time that was he had just happened to time that was he had just happened to move to Sacramento from the Bay Area and move to Sacramento from the Bay Area and so we we were both really into cold so we we were both really into cold exposure at this time but more more just

exposure at this time but more more just strictly for kind of our own it wasn't strictly for kind of our own it wasn't like a business idea own health yeah and like a business idea own health yeah and this was still at a time where it was this was still at a time where it was not in the Zeitgeist like it is now um not in the Zeitgeist like it is now um and so anyways we we Mike was really the and so anyways we we Mike was really the Catalyst for it was like there there's Catalyst for it was like there there's no C plunge out there that's like at a no C plunge out there that's like at a price point that we could go after that price point that we could go after that I think actually looks good too so that I think actually looks good too so that was kind of the premise of the was kind of the premise of the business he starts developing in the business he starts developing in the garage he approached me and was like hey garage he approached me and was like hey do you want to get into this and I was do you want to get into this and I was you know I saw the first prototypes and you know I saw the first prototypes and it was a it was a little uh prototype and I was like no I little uh prototype and I was like no I don't I said no like I said no to the don't I said no like I said no to the business and I was going through a bunch business and I was going through a bunch of personal stuff with the pandemic and of personal stuff with the pandemic and everything so it wasn't the greatest everything so it wasn't the greatest moment to launch a business but then I moment to launch a business but then I just saw him iterating over quickly like just saw him iterating over quickly like over a month and then he kind of reapo over a month and then he kind of reapo me saw different prototypes I was like me saw different prototypes I was like oh wow this guy knows product like I oh wow this guy knows product like I don't I'm not an engineer I'm not a don't I'm not an engineer I'm not a product developer he was and I was like product developer he was and I was like oh like yes I'm in and from that

oh like yes I'm in and from that moment that we launched in the garage of moment that we launched in the garage of September of 2020 that was kind of the September of 2020 that was kind of the Genesis of cold plung it started Genesis of cold plung it started definitely from a passion to a definitely from a passion to a friendship that Mike and I had and then friendship that Mike and I had and then landing landing on things have come together for us like on things have come together for us like we kind of were looking at each other we kind of were looking at each other like is it like why is no one else doing like is it like why is no one else doing this like it f which is always the right this like it f which is always the right time you know it's like your means time you know it's like your means you're you're ahead of the curve a bit you're you're ahead of the curve a bit or there's no other there's no better or there's no other there's no better time than that so that just really time than that so that just really happened we moved done it we launched happened we moved done it we launched September 2020 and you know it's been September 2020 and you know it's been it's been a great ride yeah it's been a it's been a great ride yeah it's been a fun ride it's been super cool and you've fun ride it's been super cool and you've been on Shark Tank we'll talk a little been on Shark Tank we'll talk a little bit about that later and you started bit about that later and you started that before this wave really took off as that before this wave really took off as you mentioned cold exposure and cold you mentioned cold exposure and cold plunging I mean if you look online now plunging I mean if you look online now there's a whole bunch of content all there's a whole bunch of content all over the place it looks super cool but over the place it looks super cool but there's also science and benefits to it there's also science and benefits to it I know when I first did my uh cold uh I know when I first did my uh cold uh plunge experience I was actually uh plunge experience I was actually uh hiking in um Snow Lake mountain in uh

hiking in um Snow Lake mountain in uh Washington State so you climb this Washington State so you climb this mountain you hike for an hour and a half mountain you hike for an hour and a half and then you go and there's this and then you go and there's this beautiful Lake like almost Frozen I I beautiful Lake like almost Frozen I I didn't know how cold it was but you jump didn't know how cold it was but you jump in and you're just like I'm going to die in and you're just like I'm going to die here like my body my nervous system and here like my body my nervous system and all these different things start all these different things start happening and my brain starts panicking happening and my brain starts panicking but the breath you start controlling but the breath you start controlling your breath and all of a sudden you your breath and all of a sudden you realize you're okay and then you get out realize you're okay and then you get out and you feel incredible and it's kind of and you feel incredible and it's kind of like I want more of this I want more and like I want more of this I want more and I think that's part of the reason why I think that's part of the reason why people are taking off so I want you to people are taking off so I want you to get into uh why is it become so popular get into uh why is it become so popular what are some of the benefits that you what are some of the benefits that you see people get with cold exposure I see people get with cold exposure I think the why it's gotten popular it's think the why it's gotten popular it's gotten popular more popular quicker than gotten popular more popular quicker than I anticipated I expected it to get I anticipated I expected it to get popular but first of all it just works popular but first of all it just works like you know it's like every single like you know it's like every single time like you go in in the temperature time like you go in in the temperature even 60 and Below like you're going to even 60 and Below like you're going to go in and get this massive neuroc go in and get this massive neuroc cocktail this response into your body cocktail this response into your body that you come out and it's 2 minutes 2 that you come out and it's 2 minutes 2 to three minutes it's all you really got to three minutes it's all you really got to give and you come out feeling to give and you come out feeling Electric and you know we get what is

Electric and you know we get what is that is that the dopamine increase it's that is that the dopamine increase it's probably really what's going on there um probably really what's going on there um so I think that is and then you factor so I think that is and then you factor in the internet and you have deandrew in the internet and you have deandrew huberman of the world Dr rap Patrick uh huberman of the world Dr rap Patrick uh Dr Susanna soberg these different Dr Susanna soberg these different individuals that have brought kind of uh individuals that have brought kind of uh Shine the Light on the studies and the Shine the Light on the studies and the research and what's going on here and research and what's going on here and put it out in like simplistic terms for put it out in like simplistic terms for all of us to understand you throw all all of us to understand you throw all that together boom I think it grows that together boom I think it grows really quickly um and the Ice band really quickly um and the Ice band yeah I mean whim whim is the OG whim is yeah I mean whim whim is the OG whim is the guy that you know started he was the the guy that you know started he was the one that created when there was no one that created when there was no momentum correct you know he he created momentum correct you know he he created momentum for individuals like myself to momentum for individuals like myself to come in and do more from it but he is I come in and do more from it but he is I mean that's who I learned of it mean that's who I learned of it 2015 2014 I watched his vice documentary 2015 2014 I watched his vice documentary uh you know becoming the ican um and it uh you know becoming the ican um and it just I watched it first night cried my just I watched it first night cried my eyes out watched it the second night eyes out watched it the second night cried again I was like who is this man cried again I was like who is this man like who is this individual that's

like who is this individual that's taking a stand for Humanity you know he taking a stand for Humanity you know he was ridiculed it's so obvious now what was ridiculed it's so obvious now what he's done and he's this kind of hero he's done and he's this kind of hero which he he is but at the time he wasn't which he he is but at the time he wasn't that he was a crazy man he was a weirdo that he was a crazy man he was a weirdo he was scoffed at he was an Ecentric he was scoffed at he was an Ecentric individual that was kind of On The individual that was kind of On The Fringe and he could have gone away and Fringe and he could have gone away and just said I'm going to do my thing and just said I'm going to do my thing and lived in the woods and kept cold lived in the woods and kept cold plunging but he's like no I'm going to plunging but he's like no I'm going to keep coming into your system in a keep coming into your system in a research facility into the ways that he research facility into the ways that he showed it and really brought it to like showed it and really brought it to like this is this is a human thing not a whim this is this is a human thing not a whim thing um so yeah I tip my whim always thing um so yeah I tip my whim always share my gratitude there respect for share my gratitude there respect for that guy yeah so walk us through what that guy yeah so walk us through what happens right somebody is going to do happens right somebody is going to do their first cold plunge experience walk their first cold plunge experience walk us through what happens the moment they us through what happens the moment they get in that body of water what is get in that body of water what is happening to their body what what are happening to their body what what are they going to experience yeah so you're they going to experience yeah so you're you're getting in you want to you know you're getting in you want to you know there's a couple little tips that you there's a couple little tips that you always recommend before someone gets in always recommend before someone gets in big thing I say when you're starting out

big thing I say when you're starting out is like don't go for the 39 degree is like don't go for the 39 degree plunge it's not the end of the world if plunge it's not the end of the world if you do that if you're in like a oneoff you do that if you're in like a oneoff and you're with a group that's fine but and you're with a group that's fine but if you're trying to build a consistent if you're trying to build a consistent practice let's say you get a plunge our practice let's say you get a plunge our big my big recommendation is set it to big my big recommendation is set it to 55 start at 55 just go with that temp 55 start at 55 just go with that temp it's like you got to think of it as like it's like you got to think of it as like a your your nervous system is going to a your your nervous system is going to the gym for the first time and if you the gym for the first time and if you haven't been working out you don't go do haven't been working out you don't go do a 2hour crossfit workout mhm you go in a 2hour crossfit workout mhm you go in let's just get some movement let's get let's just get some movement let's get some sweat going let's kind of reengage some sweat going let's kind of reengage with our body any good trainer is going with our body any good trainer is going to put you that do that first workout to put you that do that first workout can you show back up tomorrow not burn can you show back up tomorrow not burn yourself out so the plunge is pretty yourself out so the plunge is pretty similar so recommendation is similar so recommendation is 55° and shoot for 2 minutes it's a great 55° and shoot for 2 minutes it's a great starting spot you can go a little longer starting spot you can go a little longer if it's a minute and a half that's okay if it's a minute and a half that's okay but you're just kind of playing around but you're just kind of playing around that and just build on that over time so that and just build on that over time so when you're getting in your first when you're getting in your first time

time I like to get in kind of get a few e I like to get in kind of get a few e inhales exhales just kind of ground inhales exhales just kind of ground yourself in very simple don't overthink yourself in very simple don't overthink it um and know that you're going to get it um and know that you're going to get in and you will lose your breath and in and you will lose your breath and that's a great signal that's the signal that's a great signal that's the signal you're looking for you want to get a you're looking for you want to get a shallow breath that means that the shallow breath that means that the adrenaline is kicking in that figh ORF adrenaline is kicking in that figh ORF flight response which is at the core of flight response which is at the core of why we do this experience that that why we do this experience that that comes on so you get comes on so you get in get your body into the water I like in get your body into the water I like to get up if you can get up to your neck to get up if you can get up to your neck area there's some reasons which we can area there's some reasons which we can get into of kind of the upper chest back get into of kind of the upper chest back of the neck area you want to get that in of the neck area you want to get that in just start to relax and regulate just start to relax and regulate yourself this sounds like a veteran move yourself this sounds like a veteran move and like some Advanced tip but it's and like some Advanced tip but it's actually makes it easier it's dunking actually makes it easier it's dunking your head the moment you get in so you your head the moment you get in so you get in I like to pinch my nose slide my get in I like to pinch my nose slide my head back and dunk and go under for a head back and dunk and go under for a couple seconds like ripping the Band-Aid couple seconds like ripping the Band-Aid off ripping the Band-Aid off and I I off ripping the Band-Aid off and I I believe uh hberman calls it the m believe uh hberman calls it the m mamillion

mamillion um response it's basically um response it's basically a in layman's terms you get in there and a in layman's terms you get in there and it's um you add you add up quick that it's um you add you add up quick that much quicker yeah so you get in you come much quicker yeah so you get in you come back out you already lost your breath in back out you already lost your breath in general you get in it actually feels general you get in it actually feels warmer and you're going to regulate a warmer and you're going to regulate a lot quicker yeah I could explain can I lot quicker yeah I could explain can I explain that ler yeah yeah so it's explain that ler yeah yeah so it's called a hunter's reflex so a diver's called a hunter's reflex so a diver's reflex so when you put your body in that reflex so when you put your body in that body of water with the head all of a body of water with the head all of a sudden the body wants to survive number sudden the body wants to survive number one priority for the human body is one priority for the human body is survival so your body thinks whoo you're survival so your body thinks whoo you're about to die this is a really extreme about to die this is a really extreme cold exposure so it shunts all this cold exposure so it shunts all this Blood um Flow Away from the extremities Blood um Flow Away from the extremities so your fingers and your toes because so your fingers and your toes because your body doesn't care if you lose your your body doesn't care if you lose your fingers and toes it cares if you lose fingers and toes it cares if you lose your vital organs so all this blood flow your vital organs so all this blood flow goes to your EXT your um organs and it goes to your EXT your um organs and it gives you this like vascular massage gives you this like vascular massage head comes out and then it goes back to head comes out and then it goes back to the extremities and then obviously when the extremities and then obviously when you get out of the plunge back to the you get out of the plunge back to the extremities as well so you have this extremities as well so you have this vascular massage taking place because vascular massage taking place because the body thinks it needs to protect your

the body thinks it needs to protect your vital organs the brain your kidneys your vital organs the brain your kidneys your heart your liver and it's just cleansing heart your liver and it's just cleansing of the blood flow moving through your of the blood flow moving through your body so that's part of the reason why body so that's part of the reason why they say put your head in there from the they say put your head in there from the beginning well said and it it's like the beginning well said and it it's like the head the temp if you can regulate the head the temp if you can regulate the temperature in your head that's your temperature in your head that's your number one way to kind of combat number one way to kind of combat different events so it's like in sauna different events so it's like in sauna that's why we wear hats on our head you that's why we wear hats on our head you know it's that you can you can keep the know it's that you can you can keep the body CU once the head gets overheating body CU once the head gets overheating or over like gets too cold it sends the or over like gets too cold it sends the signal to the body just like you signal to the body just like you explained right so in the cold you're explained right so in the cold you're almost sending the signal this is so almost sending the signal this is so extreme and then you come out and you're extreme and then you come out and you're like oh okay like I can actually like oh okay like I can actually regulate and calm down so very regulate and calm down so very beautifully explained there I and so beautifully explained there I and so then it's you're in you have this then it's you're in you have this initial if you dunk your head or not initial if you dunk your head or not you're in your breaths intense then to you're in your breaths intense then to me it's just really like can you focus me it's just really like can you focus in I like to focus in on the exhale it's in I like to focus in on the exhale it's not you you can go fast not you you can go fast like can you you just get the exhale I

like can you you just get the exhale I like to focus on twice as long as the like to focus on twice as long as the inhale and I just play that game and inhale and I just play that game and there's you know other tips people have there's you know other tips people have there's kind of as you go deeper into it there's kind of as you go deeper into it there's other things you can do but I there's other things you can do but I say just start there just focus on that say just start there just focus on that breath there will be a moment that you breath there will be a moment that you start to just feel your system regulate start to just feel your system regulate it just it's on fire it's get me out of it just it's on fire it's get me out of here great it's what you want MH and here great it's what you want MH and then you just you will calm down and I then you just you will calm down and I and I think it's important that we it's and I think it's important that we it's not about how long we go there's not about how long we go there's different like waves of how we do it but different like waves of how we do it but I think it's I think it's about it's about choosing when you get about it's about choosing when you get out when you get in you want to get out out when you get in you want to get out like that's not really it's a like that's not really it's a reactionary response like I got to get reactionary response like I got to get out of here there will be a moment where out of here there will be a moment where you're like okay I'm in I'm in a little you're like okay I'm in I'm in a little more control of this more control of this situation that's a good OPP that's a situation that's a good OPP that's a place that you can step out then you'll place that you can step out then you'll hit a new wall you kind of push through hit a new wall you kind of push through it you'll regulate a little bit more so it you'll regulate a little bit more so I think it's important to step out in I think it's important to step out in those Windows of time where you feel a

those Windows of time where you feel a little more in control of the scenario little more in control of the scenario as opposed to the scenario kicking you as opposed to the scenario kicking you out um and I think that's important for out um and I think that's important for kind of kind of a the whatever you want to call it the a the whatever you want to call it the the neural network that it's like you the neural network that it's like you are in control of a very stressful are in control of a very stressful scenario as opposed to the stressful scenario as opposed to the stressful scenario the signal you're sending to scenario the signal you're sending to yourself that you're getting yourself that you're getting out and you know it's a cold punch get out and you know it's a cold punch get in dunk your head lose your lose your in dunk your head lose your lose your breath regulate your breath you'll feel breath regulate your breath you'll feel a relax relation at some point you know a relax relation at some point you know relaxation is maybe a loose term but relaxation is maybe a loose term but like a more regulated State and then like a more regulated State and then step out and then at that point it's you step out and then at that point it's you know you can do some warm-ups afterward know you can do some warm-ups afterward I think there's a lot of different I think there's a lot of different opinions of of what you do Post whether opinions of of what you do Post whether it's warming up with your own body it's warming up with your own body movement or I I do like getting warm movement or I I do like getting warm sometimes in a hot shower um depending sometimes in a hot shower um depending the day so um and then it's just it's the day so um and then it's just it's that process kind of over and over and that process kind of over and over and um you start to learn what temps work um you start to learn what temps work for you what time works for you what

for you what time works for you what your workout like kind of what the your workout like kind of what the structure is like I like to go 2 to structure is like I like to go 2 to three minutes my time's around 46 to 48 three minutes my time's around 46 to 48 degrees two to three minutes and then degrees two to three minutes and then I'll throw in like a five to six minute I'll throw in like a five to six minute plunge here and there it's kind of like plunge here and there it's kind of like a to throw it's like the hit workout you a to throw it's like the hit workout you know I have my workouts and then it's know I have my workouts and then it's like let's throw a no workout in get my like let's throw a no workout in get my body kind of on you body kind of on you know understanding the differences know understanding the differences that's going on so I want to take a that's going on so I want to take a quick break from the video you're quick break from the video you're watching to share something with you watching to share something with you that has made a big difference with my that has made a big difference with my health and the thousands and thousands health and the thousands and thousands of students that I teach all across the of students that I teach all across the world now this is a unique device that world now this is a unique device that has been shown to help with skin Health has been shown to help with skin Health sore muscles wrinkles psoriasis eczema sore muscles wrinkles psoriasis eczema scoliosis migrains sleep issues scoliosis migrains sleep issues arthritis acne scar tissue wound healing arthritis acne scar tissue wound healing relaxation and also boost testosterone relaxation and also boost testosterone levels what am I talking about what is levels what am I talking about what is this miracle drug well it's not a this miracle drug well it's not a miracle drug it's red light therapy as miracle drug it's red light therapy as you can see here this is called photo

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mentioned like CrossFit right if you don't work out you don't go do a don't work out you don't go do a crossfit workout for 2 hours you build crossfit workout for 2 hours you build up the muscle so first of all start with up the muscle so first of all start with 55 degrees like Ryan said find a good 55 degrees like Ryan said find a good time frame you mentioned about 2 minutes time frame you mentioned about 2 minutes or so and then you just keep building or so and then you just keep building from there it's like a muscle from there it's like a muscle essentially and the second thing is that essentially and the second thing is that discipline you mentioned you don't get discipline you mentioned you don't get out when you feel the most uncomfortable out when you feel the most uncomfortable you actually get out when you actually you actually get out when you actually are feeling more comfortable and that's are feeling more comfortable and that's a discipline that starts to transfer to a discipline that starts to transfer to other areas so all of a sudden you're other areas so all of a sudden you're out at dinner and your friends are out at dinner and your friends are eating something bad and you've eating something bad and you've developed that cold plune discipline so developed that cold plune discipline so you actually have a discipline response you actually have a discipline response to eating healthier food right and then to eating healthier food right and then a relationship it starts to trickle a relationship it starts to trickle these disciplines start to Trickle and these disciplines start to Trickle and expand to different areas of your life expand to different areas of your life have you found that to be true 100% I have you found that to be true 100% I think it's I think it shows up think it's I think it shows up especially in just dancing with the especially in just dancing with the fight ORF flight like when adrenaline fight ORF flight like when adrenaline Peaks because that's it's very hard to Peaks because that's it's very hard to manufacture that environment of like manufacture that environment of like true fight ORF flight response that it's true fight ORF flight response that it's usually so unexpected you know like I

usually so unexpected you know like I can't say hey Ben I'm going to go in the can't say hey Ben I'm going to go in the other room and scare you like you're not other room and scare you like you're not going to be scared you're like I know going to be scared you're like I know you're going to hop out but and same you're going to hop out but and same with like someone cutting you off or with like someone cutting you off or someone yelling at you it's like they someone yelling at you it's like they happen unexpectedly we're cold plunging happen unexpectedly we're cold plunging is the environment that you know you're is the environment that you know you're getting into and you can still getting into and you can still manufacture that response I think that's manufacture that response I think that's a very unique thing about it and so it a very unique thing about it and so it shows up in those moments where life shows up in those moments where life doesn't go as expected and I have a doesn't go as expected and I have a reaction and am I perfect at it no but I reaction and am I perfect at it no but I do think it's a workout that helps me in do think it's a workout that helps me in that scenario and then there is just that scenario and then there is just this whatever the term is and I I don't this whatever the term is and I I don't even know what it is but it's you're even know what it is but it's you're just winning you know you you get out just winning you know you you get out you did something that was you had an you did something that was you had an every time going to have some excuse of every time going to have some excuse of why not to do it or maybe like some why not to do it or maybe like some avoidance to it and then you do it and avoidance to it and then you do it and then you feel incredible and there's a then you feel incredible and there's a reward mechanism for that that is reward mechanism for that that is extremely powerful and that compounds

extremely powerful and that compounds like you're saying over time of okay if like you're saying over time of okay if I delay or if I go into this maybe I delay or if I go into this maybe uncomfortable feeling or delay the easy uncomfortable feeling or delay the easy thing I get this bigger reward and I I I thing I get this bigger reward and I I I don't know how to quantify that but I don't know how to quantify that but I know that pays dividends over time yeah know that pays dividends over time yeah there there's like there's just so many there there's like there's just so many benefits that are probably unique to the benefits that are probably unique to the person too I mean we have the scientific person too I mean we have the scientific benefits and I want to talk a little bit benefits and I want to talk a little bit about that but just like the unique about that but just like the unique benefits that are compound the mental benefits that are compound the mental benefits I like how you called it a gym benefits I like how you called it a gym for your nervous system uh cold exposure for your nervous system uh cold exposure it's a perfect example of that uh and it's a perfect example of that uh and what it does for the immune system is what it does for the immune system is great I want to talk a little bit about great I want to talk a little bit about the dopamine aspect we know we live in a the dopamine aspect we know we live in a a world where dopamine hits all over the a world where dopamine hits all over the place right we have people are place right we have people are developing dopamine resistance similar developing dopamine resistance similar to insulin resistance where they're not to insulin resistance where they're not able to experience joy and happiness as able to experience joy and happiness as much as before because those receptor much as before because those receptor sites are just um burnt out from the sites are just um burnt out from the constant dopamine hits I read study that constant dopamine hits I read study that showed the average person Scrolls on

showed the average person Scrolls on their phone with their finger enough their phone with their finger enough times in 24 hours to climb the Empire times in 24 hours to climb the Empire State Building like the distance that State Building like the distance that the distance go they would do that the distance go they would do that enough times to actually climb the enough times to actually climb the Empire State Building in 24 hours on Empire State Building in 24 hours on their phone all day long right so we their phone all day long right so we have constant dopamine hits insta have constant dopamine hits insta gratification from my understanding cold gratification from my understanding cold exposure you get a dopamine surch but exposure you get a dopamine surch but it's very different I want you to it's very different I want you to explain the difference between the explain the difference between the dopamine hit you get from cold exposure dopamine hit you get from cold exposure and why that's actually beneficial and why that's actually beneficial versus the dopamine hits get all day versus the dopamine hits get all day yeah I think it's yeah I think it's um the I do know it's just a staint like um the I do know it's just a staint like it's as opposed to a dopamine hit that it's as opposed to a dopamine hit that you get this immediate like and then you get this immediate like and then you're kind of a crash from it where you're kind of a crash from it where it's like yeah plunging has a lingering it's like yeah plunging has a lingering effect to it so you're getting this you effect to it so you're getting this you know 250% dopamine increase which is is know 250% dopamine increase which is is more than a line of cocaine you know more than a line of cocaine you know it's that's to put it in context like it's that's to put it in context like that is a lot for the body like to take that is a lot for the body like to take on but you're not getting this swing and

on but you're not getting this swing and crash effect and you know I I could say crash effect and you know I I could say for myself it lingers throughout the day for myself it lingers throughout the day at least for I get for four four to five at least for I get for four four to five hours and it's which feels like like a hours and it's which feels like like a sort of like happiness High just like a sort of like happiness High just like a Feelgood feeling Clarity Focus um you Feelgood feeling Clarity Focus um you know I think those are dopamine is a know I think those are dopamine is a precursor for those things Drive Focus precursor for those things Drive Focus like that is what when those when like that is what when those when dopamine is diminished those are those dopamine is diminished those are those are fact that come in where we don't are fact that come in where we don't have those things so when people come have those things so when people come out of the plunge and say those type of out of the plunge and say those type of things that I just said which happen things that I just said which happen it's because you're you're replenishing it's because you're you're replenishing dopamine dopamine um so I I think that is by um so I I think that is by far I think plunging has kind of entered far I think plunging has kind of entered the sphere from like a recovery tool the sphere from like a recovery tool totally is it is a recovery tool it's a totally is it is a recovery tool it's a holistic recovery tool however by far holistic recovery tool however by far the most substantial and like wide the most substantial and like wide spectrum to people or who it impacts is spectrum to people or who it impacts is on this mental side which is in the

on this mental side which is in the dopamine category mood elevation energy dopamine category mood elevation energy levels like that is the number one levels like that is the number one across the board that we see all of our across the board that we see all of our customers like come back to like I got customers like come back to like I got this because I wanted to work out this because I wanted to work out harder great that's happening and harder great that's happening and they're like no that's like it's not why they're like no that's like it's not why I do this I do this because of you know I do this I do this because of you know and it shows up into a way of like I and it shows up into a way of like I feel more disciplined I feel like a feel more disciplined I feel like a better father I have more energy with my better father I have more energy with my grandkids like these things that how it grandkids like these things that how it actually shows up like oh that because actually shows up like oh that because of this this stuff and that's by that's of this this stuff and that's by that's what's blown me away I did not get into what's blown me away I did not get into this thinking I felt those things but I this thinking I felt those things but I wasn't quite aware to the extent of the wasn't quite aware to the extent of the power of that um and that's been the power of that um and that's been the coolest thing you know now having coolest thing you know now having thousands and thousands of customers and thousands and thousands of customers and the number one thing that we hear is the number one thing that we hear is just like that energy that mood the just like that energy that mood the mental shift that's taking place and it mental shift that's taking place and it it it blows me away yeah I love that I it it blows me away yeah I love that I love that in terms of the stories you're love that in terms of the stories you're hearing in regards to those benefits and hearing in regards to those benefits and a lot of people use cold exposure cold a lot of people use cold exposure cold plunging to replace coffee and

plunging to replace coffee and stimulants in the morning because it stimulants in the morning because it gives them that energy surge do you have gives them that energy surge do you have some stories regarding that yeah we get some stories regarding that yeah we get definitely people that definitely people that um you know or stack it or stack it um you know or stack it or stack it that's what I'm going to do actually you that's what I'm going to do actually you know I'm still I still stack it but I know I'm still I still stack it but I like to get my plung in first and then like to get my plung in first and then kind of have coffee later like it's um kind of have coffee later like it's um yeah one we do here too is um you know yeah one we do here too is um you know and it's not a it's not a foolproof like and it's not a it's not a foolproof like this isn't like recommendation go do this isn't like recommendation go do this but we do hear it a lot is like this but we do hear it a lot is like people get off people get off anti-depressants um you know or or move anti-depressants um you know or or move away from ssris and so we've heard that away from ssris and so we've heard that and then what's interesting is we're and then what's interesting is we're working now with some major institutions working now with some major institutions that are you know renowned world that are you know renowned world renowned institutions that are now renowned institutions that are now starting to study cold and heat exposure starting to study cold and heat exposure in relation to depression anxiety that's in relation to depression anxiety that's cool totally like a probably 18 or 24 cool totally like a probably 18 or 24 months from the results coming out and months from the results coming out and how they're doing these double blind how they're doing these double blind like very in-depth studies that it's like very in-depth studies that it's like it's tracking to what we're hearing

like it's tracking to what we're hearing from our customer from our customer base and they're they're realizing like base and they're they're realizing like temperature regulation is a massive temperature regulation is a massive indicator of depression um and so we're indicator of depression um and so we're it's something where we hear we hear a it's something where we hear we hear a lot we heard um any a lot of like any lot we heard um any a lot of like any nervous system irregularities is like nervous system irregularities is like especially autoimmune disorders we hear especially autoimmune disorders we hear that very consistently very early too I that very consistently very early too I mean we could be we could talk a shift mean we could be we could talk a shift in a week like this isn't something in a week like this isn't something that's 3 months down the road it's like that's 3 months down the road it's like very quickly in the process do you start very quickly in the process do you start to see some regulation um which I think to see some regulation um which I think is incred you know is incred you know it's four to seven sessions you see it it's four to seven sessions you see it immediately another big testimony that immediately another big testimony that we had is uh Andy facilla who's the we had is uh Andy facilla who's the founder of first founder of first form and he was like the biggest uh not form and he was like the biggest uh not the biggest he was a he was a kind hater the biggest he was a he was a kind hater of cold plunging and remember I think of cold plunging and remember I think one of his staff members or someone

one of his staff members or someone bought him a plune and he had it for a bought him a plune and he had it for a year didn't use it what it was what it year didn't use it what it was what it was he kind of even joked he was you was he kind of even joked he was you know again everyone's doing it it's know again everyone's doing it it's look at all you know he gets look at all you know he gets into it and this guy has been the into it and this guy has been the biggest like advocate of cold PL like he biggest like advocate of cold PL like he is our biggest fan like I've been on is our biggest fan like I've been on calls with him he's like no Ryan you calls with him he's like no Ryan you don't understand I've paid 20 years of don't understand I've paid 20 years of the best therapy in the world I've taken the best therapy in the world I've taken every substance and thing that you can every substance and thing that you can imagine it's like I don't recommend imagine it's like I don't recommend like if you know Andy like he doesn't like if you know Andy like he doesn't get get behind anything unless it's like truly behind anything unless it's like truly Chang his life and he's like this is the Chang his life and he's like this is the number one thing I have ever found in my number one thing I have ever found in my life Wow and it is hearing that where life Wow and it is hearing that where and you know I think his was on a and you know I think his was on a dopamine he was like I lost what feeling dopamine he was like I lost what feeling was I didn't even know I was so up and was I didn't even know I was so up and down and you know his words were a down and you know his words were a little different than that but like little different than that but like basically I finally like came out the basically I finally like came out the other side and forgot how you could feel other side and forgot how you could feel in life and that was like blew me away

in life and that was like blew me away when you hear these you know you just when you hear these you know you just and he was like in a week like this was and he was like in a week like this was a week like that it changed my life um a week like that it changed my life um so I think that the mental side is by so I think that the mental side is by far the number one thing to do yeah I far the number one thing to do yeah I love that that's what a cool story with love that that's what a cool story with Andy I didn't know that I'm curious you Andy I didn't know that I'm curious you know if you've ever heard any stories know if you've ever heard any stories with Co long haulers we have we had um with Co long haulers we have we had um haven't heard any much any real lately haven't heard any much any real lately but I remember we had one very early in but I remember we had one very early in our process and it was a guy when we our process and it was a guy when we were still very infant company we've had were still very infant company we've had a c we had a number but the one that a c we had a number but the one that really sticks out cuz it was our first really sticks out cuz it was our first one that we really he was this guy at Co one that we really he was this guy at Co Long Haul was in studies they were Long Haul was in studies they were trying like he was one that they were trying like he was one that they were like early on like what is going on here like early on like what is going on here and completely up you know upside down and completely up you know upside down in the red and all his whoop scores just in the red and all his whoop scores just couldn't sleep couldn't regulate the couldn't sleep couldn't regulate the whole thing again calls us gets the whole thing again calls us gets the plunge kind of I think out of Despair plunge kind of I think out of Despair like oh here's a you know other thing

like oh here's a you know other thing I'll try calls us a week later since all I'll try calls us a week later since all his scores over on whoop like had it his scores over on whoop like had it tracked it's like I'm in the green I've tracked it's like I'm in the green I've not been in the green since I've had Co not been in the green since I've had Co like this has saved my life and that was like this has saved my life and that was the first of like whoa again starting to the first of like whoa again starting to see like I loved cold plunging felt see like I loved cold plunging felt great but you start to see these like great but you start to see these like whoa this is happening and supporting whoa this is happening and supporting people in a world that I wasn't even people in a world that I wasn't even really aware of um what's going on there really aware of um what's going on there I I I could explain it i' love for you too I could explain it i' love for you too because with with with the coid long because with with with the coid long haul um haul um symptoms the mitochondria are very much symptoms the mitochondria are very much involved there so we understand the involved there so we understand the mitochondria produce energy that's the mitochondria produce energy that's the first role produces ATP the energy first role produces ATP the energy there's also a second rule so they've there's also a second rule so they've discovered through the last few years discovered through the last few years that the mitochondria actually have an that the mitochondria actually have an intelligence and act like a like a intelligence and act like a like a sensor so when the mitochondria have sensor so when the mitochondria have sense too much stress it goes into the sense too much stress it goes into the cell danger response where in order to cell danger response where in order to save the body's life it LO lower his save the body's life it LO lower his energy production to deal with that energy production to deal with that threat so for example Co it's a threat

threat so for example Co it's a threat and if you already have mitochondria and if you already have mitochondria that are not healthy and your stress that are not healthy and your stress bucket is high for whatever reason your bucket is high for whatever reason your nervous system is already out of whack nervous system is already out of whack then you get coid which is a threat and then you get coid which is a threat and a stress the mitochondria lower energy a stress the mitochondria lower energy production to deal with that stress production to deal with that stress threat then you get rid of coid but your threat then you get rid of coid but your mitochondria get locked into the cell mitochondria get locked into the cell danger response and then you just don't danger response and then you just don't feel well you you just stay stuck there feel well you you just stay stuck there and it's also autoimmune conditions and it's also autoimmune conditions there's a whole host of things that can there's a whole host of things that can occur it's not just long hauler so with occur it's not just long hauler so with the cold exposure what you're doing the cold exposure what you're doing actually stressing the mitochondria but actually stressing the mitochondria but in a way that it creates mitogenesis so in a way that it creates mitogenesis so mitochondrial biogenesis so more mitochondrial biogenesis so more mitochondria because now the mitochondria because now the mitochondria that the body has you put mitochondria that the body has you put them in a cold plunge the good and them in a cold plunge the good and healthy mitochondria gets stronger and healthy mitochondria gets stronger and the ones that are not healthy it doesn't the ones that are not healthy it doesn't adapt so the body goes through mitophagy adapt so the body goes through mitophagy where it cleans it up and then it gets where it cleans it up and then it gets rid of the damaged mitochondria and then rid of the damaged mitochondria and then it starts reproducing healthier it starts reproducing healthier mitochondria and then over a short mitochondria and then over a short period of time you have now the period of time you have now the mitochondria back online producing

mitochondria back online producing energy so I love it for that I also love energy so I love it for that I also love it and when I think about the it and when I think about the mitochondria combining keto which does mitochondria combining keto which does something similar stresses the something similar stresses the mitochondria creates more energy with mitochondria creates more energy with cold plunging with intermittent fasting cold plunging with intermittent fasting like for me that's like a trifecta for like for me that's like a trifecta for like having amazing energy levels yes like having amazing energy levels yes right but to answer the question there right but to answer the question there that's what's happening with these long that's what's happening with these long haulers that's what's happening with haulers that's what's happening with these autoimmune cases you're actually these autoimmune cases you're actually creating healthier mitochondria which creating healthier mitochondria which ALS Al creates beige fat and brown fat ALS Al creates beige fat and brown fat which is that mitochondria which also which is that mitochondria which also helps with the metabolic rate which is helps with the metabolic rate which is the side benefit like fat loss but I the side benefit like fat loss but I think people really want healthier think people really want healthier mitochondria for longevity reasons mitochondria for longevity reasons especially the people that are suffering especially the people that are suffering wonder if like you're talking about wonder if like you're talking about fasting and keto and cold plunging it's fasting and keto and cold plunging it's like it's also really for like blood like it's also really for like blood glucose levels like management there so glucose levels like management there so I'm going to do some things um when I I'm going to do some things um when I get my plunge from you we're going to get my plunge from you we're going to talk more about their plunge I'm getting talk more about their plunge I'm getting it very soon I'm going to have a lot of it very soon I'm going to have a lot of content I'm going to put on a CGM I'm content I'm going to put on a CGM I'm going to check GL glucose ketones blood going to check GL glucose ketones blood ketones and I'm going to track and show ketones and I'm going to track and show you exactly what it's going to do to

you exactly what it's going to do to mine great yeah we're heard I've heard mine great yeah we're heard I've heard great things yeah um but yeah excited great things yeah um but yeah excited with with you Forefront of it what have with with you Forefront of it what have you seen I'm curious uh just that you seen I'm curious uh just that overall it just helps lower the glucose overall it just helps lower the glucose and increase KET yep exact I haven't and increase KET yep exact I haven't really seen this uh done the ketones really seen this uh done the ketones will be interesting I would I my will be interesting I would I my assumption would be what you're saying I assumption would be what you're saying I haven't actually seen that I haven't haven't actually seen that I haven't really heard that one yet but really heard that one yet but um uh blood level you know um uh blood level you know gluc glucose levels just having a almost gluc glucose levels just having a almost I mean to a spot that you have to there I mean to a spot that you have to there if you have blood pressure issues like if you have blood pressure issues like that's a one to be a bit of aware of for that's a one to be a bit of aware of for people that are getting in to the cold people that are getting in to the cold um but people yeah blood glucose going um but people yeah blood glucose going down and then sustaining and being able down and then sustaining and being able to regulate that a lot quicker so um or to regulate that a lot quicker so um or more sustained windows so seeing it for more sustained windows so seeing it for curious too like if it could be used curious too like if it could be used after certain meals or how it like you after certain meals or how it like you know or before certain C meals like you know or before certain C meals like you know how that I I think there's some

know how that I I think there's some experimentation there interesting that experimentation there interesting that is interesting because we know that if is interesting because we know that if you just go for a 20-minute walk after a you just go for a 20-minute walk after a meal helps with the post prand can you meal helps with the post prand can you do the same thing with cold exposure do the same thing with cold exposure exactly would we want to get into a cold exactly would we want to get into a cold tub when your stomach is full that's tub when your stomach is full that's where I was like I don't think it's post where I was like I don't think it's post I'm wondering if prior cuz like I'll eat I'm wondering if prior cuz like I'll eat if I'm eating pizza I'll usually have if I'm eating pizza I'll usually have like a shot of apple cider vinegar you like a shot of apple cider vinegar you know helps with the uh blood glucose know helps with the uh blood glucose like curious if maybe plunging before I like curious if maybe plunging before I don't know like yeah Cur you could I'll don't know like yeah Cur you could I'll do some testing on that pizza I have a a do some testing on that pizza I have a a CGM I'm going to wear for the next CGM I'm going to wear for the next couple of months so when I get your tub couple of months so when I get your tub I'll I'll I'll test for That Sweet um I'll I'll I'll test for That Sweet um any anything else in regards to the cold any anything else in regards to the cold plunging experience uh in terms of plunging experience uh in terms of benefits before we move on to okay how benefits before we move on to okay how to actually like get a plunge yeah I to actually like get a plunge yeah I mean I think there there's there's different I'll just cite some cool studies that have come out one some cool studies that have come out one again another one on the mental side the again another one on the mental side the Czech um Czech Army did a study and Czech um Czech Army did a study and they're actually using C plunging as as they're actually using C plunging as as a in in in place of anti-depressants

a in in in place of anti-depressants using cold plunging for like the reg using cold plunging for like the reg emotional regulation of their of uh the emotional regulation of their of uh the military the other one that's been military the other one that's been interesting is it as a tool in combat interesting is it as a tool in combat against um uh cancer oh yeah and they against um uh cancer oh yeah and they they had found it was with a low um low they had found it was with a low um low sugar diet or trying to cut sugar out of sugar diet or trying to cut sugar out of the the diet and coal plunging and they had diet and coal plunging and they had found and it was to the point that found and it was to the point that you've talked about with the brown fat you've talked about with the brown fat you know Brown fat is more energy you know Brown fat is more energy production white fat that we know you production white fat that we know you know is commonly referred to as kind of know is commonly referred to as kind of energy storage yeah the dangerous kind energy storage yeah the dangerous kind organs yeah ex and so they had studied organs yeah ex and so they had studied individuals that had um different tumors individuals that had um different tumors they put them on a um basically a they put them on a um basically a reduced sugar diet or almost reduced sugar diet or almost non-existent that was like the key is non-existent that was like the key is like really cutting sugar out of the like really cutting sugar out of the diet and bringing cold into the into diet and bringing cold into the into your routine and they were seeing the your routine and they were seeing the tumors basically tumors basically that Mak mitochondria have action there

that Mak mitochondria have action there and so I think it was a uh it was a team and so I think it was a uh it was a team out of to say was Japan anyways I think out of to say was Japan anyways I think it's in the British medical journal or it's in the British medical journal or um I think they were the ones that um I think they were the ones that released it anyways it was like an early released it anyways it was like an early finding into the team actually finding into the team actually recommending this as a form of treatment recommending this as a form of treatment for cancer so interesting which was a for cancer so interesting which was a fascinating which makes sense yeah um to fascinating which makes sense yeah um to everything that we were just kind of everything that we were just kind of sense and we'll grab those by the way sense and we'll grab those by the way and put it down below on the YouTube and put it down below on the YouTube notes podcast notes yep yep uh yeah notes podcast notes yep yep uh yeah those are ones that are just different those are ones that are just different than I think we focus in on that are than I think we focus in on that are just new new interesting studies that just new new interesting studies that are coming out I love it okay so let's are coming out I love it okay so let's talk about all right plunge. comom which talk about all right plunge. comom which is your company uh Mark Groves connected is your company uh Mark Groves connected us I got we got to thank Mark yeah so us I got we got to thank Mark yeah so thank you Mark we love you bro he uh thank you Mark we love you bro he uh I've been doing some you know coaching I've been doing some you know coaching for him teaching him a little bit about for him teaching him a little bit about Ketone fasting getting him into ketosis Ketone fasting getting him into ketosis and he told me he was doing cold plunge and he told me he was doing cold plunge I asked him which company he uses and I asked him which company he uses and you mentioned yours and I'm like oh you mentioned yours and I'm like oh actually been I just moved to a new actually been I just moved to a new place I've been searching for different

place I've been searching for different plunges and I I love the ones you guys plunges and I I love the ones you guys developed and then he connected us and developed and then he connected us and that's why we're here um let's talk that's why we're here um let's talk about the different plunge plunges out about the different plunge plunges out there different companies different there different companies different options out there and then your company options out there and then your company which you have a beautiful plunge which which you have a beautiful plunge which I'm going to have very very soon and and I'm going to have very very soon and and what you guys do with your plunge yeah what you guys do with your plunge yeah ours you know it's become known as the ours you know it's become known as the kind of white tub that you see it's we kind of white tub that you see it's we Aesthetics was really important for us Aesthetics was really important for us we wanted something that got cold we wanted something that got cold functioned clean easy maintenance but functioned clean easy maintenance but also like looked really good you know it also like looked really good you know it was like masculine and feminine you was like masculine and feminine you couldn't wasn't needed to be hidden in couldn't wasn't needed to be hidden in the garage it could sit and be be kind the garage it could sit and be be kind of a community showpiece um so that was of a community showpiece um so that was like really important for us we also like really important for us we also wanted a unit that I find important in wanted a unit that I find important in the experience is being able to kind of the experience is being able to kind of surrender into it so a longer tub that surrender into it so a longer tub that you can ergonomic you can get you can ergonomic you can get comfortable in like by laying into to it comfortable in like by laying into to it and actually learn how and actually learn how to let go I think that's a key piece in

to let go I think that's a key piece in Cal plunging is it you're not really Cal plunging is it you're not really it's not something to fight something to it's not something to fight something to surrender into so that was important surrender into so that was important into like how the tub shape actually was into like how the tub shape actually was interesting I haven't thought about that interesting I haven't thought about that yeah you're right there's other ones yeah you're right there's other ones that you're kind of like stiff and that you're kind of like stiff and upright yeah and this is different it's upright yeah and this is different it's a it's a different you kind of can lean a it's a different you kind of can lean back and just kind of you can let go and back and just kind of you can let go and that that's a key piece when you're out that that's a key piece when you're out in nature even it's t you know you're in nature even it's t you know you're swimming in a river it's you can kind of swimming in a river it's you can kind of hold yourself and regulate but this just hold yourself and regulate but this just adds a little new element to that um you adds a little new element to that um you know we wanted a unit that just stayed know we wanted a unit that just stayed clean all the time we want it simplistic clean all the time we want it simplistic you know it's like not much you had to you know it's like not much you had to do um so that's our current unit really do um so that's our current unit really excited not sure when this episode's excited not sure when this episode's going to air but we are releasing future going to air but we are releasing future products that are coming out there are products that are coming out there are new Innovations and kind of which is new Innovations and kind of which is exciting to say new Innovations in the exciting to say new Innovations in the cold plunge space like you know but cold plunge space like you know but something we've been working on for two something we've been working on for two and a half years to just even improve and a half years to just even improve the the product um so future Generations the the product um so future Generations will connect to our app which we just

will connect to our app which we just released our sauna that we have now so released our sauna that we have now so it's all like scheduled you could like it's all like scheduled you could like um change the temp you can have on the um change the temp you can have on the SAA you can turn on whenever you want SAA you can turn on whenever you want and like set you know you and your and like set you know you and your partner can have different schedules and partner can have different schedules and the sauna is hot and ready for you um the sauna is hot and ready for you um that's cool the sauna is absolutely that's cool the sauna is absolutely beautiful the photos I saw on the beautiful the photos I saw on the website oh incredible thanks man we we website oh incredible thanks man we we that was a one we worked for yeah about that was a one we worked for yeah about two years on that design we'll show it two years on that design we'll show it here on YouTube right now that we'll here on YouTube right now that we'll show some photos it's absolutely show some photos it's absolutely beautiful and then you know other like beautiful and then you know other like you know the product itself like there you know the product itself like there we can get into kind of the the geeky we can get into kind of the the geeky nature but it's so much like nature but it's so much like improvements over time into what is the improvements over time into what is the optimal flow rate of the water to make optimal flow rate of the water to make sure you have a good steady stream of sure you have a good steady stream of water hitting you um that's moving the water hitting you um that's moving the water consistently enough that it can water consistently enough that it can get clean that's important of what the get clean that's important of what the water turnover is you know even down to water turnover is you know even down to the bulkhead size of is it a 3/4 or is the bulkhead size of is it a 3/4 or is it a 1 in like we've learned over time it a 1 in like we've learned over time like what is optimal for these type of like what is optimal for these type of units and we've taken that in our

units and we've taken that in our current generation we've probably current generation we've probably iterated a thousand times we went to iterated a thousand times we went to Market pretty quick um and we've we Market pretty quick um and we've we learned you know we've had now thousands learned you know we've had now thousands and thousands of customers lots of good and thousands of customers lots of good feedback good and bad and we've made the feedback good and bad and we've made the iterations and that's on the current iterations and that's on the current unit and then the future units that are unit and then the future units that are coming out are all of that taken into coming out are all of that taken into account and how do we even take it account and how do we even take it further into cooling the water quicker further into cooling the water quicker making a unit that's even more quiet um making a unit that's even more quiet um you know features of uh you know the the you know features of uh you know the the one that's coming out down the road it's one that's coming out down the road it's like making the maintenance even easier like making the maintenance even easier like right now the unit that we have like right now the unit that we have it's you can change the filter it's not it's you can change the filter it's not that hard but it's not the easiest we've that hard but it's not the easiest we've made it even easier so it's just subtle made it even easier so it's just subtle things that you wouldn't even really things that you wouldn't even really think are that I don't know important or think are that I don't know important or needed and it's just like how do we make needed and it's just like how do we make this when someone spends $5,000 it's this when someone spends $5,000 it's like I want to make this the easiest like I want to make this the easiest thing for you like it's already hard thing for you like it's already hard hard enough to go cold plunge and we're hard enough to go cold plunge and we're just going to take all the workout and

just going to take all the workout and all you have to do is get in that thing all you have to do is get in that thing and breathe and it'll give you the and breathe and it'll give you the results that you want that's great I results that you want that's great I love that you listen to the feedback love that you listen to the feedback from your clients good and bad right and from your clients good and bad right and the one uh that I'm getting has the one uh that I'm getting has different temperatures right so I could different temperatures right so I could started at 55 which is what you started at 55 which is what you recommend it goes as low as 39 is that recommend it goes as low as 39 is that correct yep and then there's also an correct yep and then there's also an option to add like a hot feature to it option to add like a hot feature to it yep uh is that like a hot tub or just yep uh is that like a hot tub or just just it can be a hot tub and customers just it can be a hot tub and customers use that way we're more into the notion use that way we're more into the notion of really why we do it it's for our of really why we do it it's for our people in uh Colorado in the wi you know people in uh Colorado in the wi you know it's like when it's sub freezing out you it's like when it's sub freezing out you can get the the it kicks on and you can can get the the it kicks on and you can still Plunge at 45 degrees as opposed to still Plunge at 45 degrees as opposed to having to get in at 35 got it um and it having to get in at 35 got it um and it just the piping doesn't freeze we do just the piping doesn't freeze we do have customers that get both and put a have customers that get both and put a hot right next to the cold and kind of hot right next to the cold and kind of have the contrast um people use it you have the contrast um people use it you can flip it up to a hot in the evening can flip it up to a hot in the evening and turn it back down to cold in the and turn it back down to cold in the morning there's definitely like a lag morning there's definitely like a lag time you know you need to provide at time you know you need to provide at least about 8 hours to switch between least about 8 hours to switch between the two um so we don't really promote it

the two um so we don't really promote it fully as like a hot tub but in those fully as like a hot tub but in those cold environments it allows you to put cold environments it allows you to put it outside understood yeah so you guys it outside understood yeah so you guys were on Shark Tank I watched it so how were on Shark Tank I watched it so how was that experience on Shark Tank you was that experience on Shark Tank you had Mark Cuban you had four offers dude had Mark Cuban you had four offers dude yeah it was man it was and Robert went yeah it was man it was and Robert went into the tub Robert plunged Robert ended into the tub Robert plunged Robert ended up uh we did the deal with Robert on the up uh we did the deal with Robert on the show um man it was incredible it was show um man it was incredible it was what an experience it were you nervous what an experience it were you nervous oh oh so nervous and if you watch that oh oh so nervous and if you watch that clip you can just see the adrenaline my clip you can just see the adrenaline my eyes are bugging out and it's one of eyes are bugging out and it's one of those moments that it's like you black those moments that it's like you black out uh do they I have a question cuz out uh do they I have a question cuz they give you like offers and you had they give you like offers and you had four correct do they let you go back and four correct do they let you go back and discuss it or you have to make the discuss it or you have to make the decision right there no that's that's decision right there no that's that's the part of it is it they don't know the part of it is it they don't know really anything about the business so really anything about the business so you go out and we were out there for you go out and we were out there for about 40 minutes with them kind of going about 40 minutes with them kind of going back and forth the show was probably 6 back and forth the show was probably 6 minutes they cut it down to but it's 40 minutes they cut it down to but it's 40 minutes they have no understanding the minutes they have no understanding the only thing scripted is that first two only thing scripted is that first two minutes okay where we're like hey I'm minutes okay where we're like hey I'm Ryan and this is Michael and you know

Ryan and this is Michael and you know you say that that that Spiel and then it you say that that that Spiel and then it just opens up and then they're yelling just opens up and then they're yelling over each other there's no producers over each other there's no producers talking or anything it's just us and the talking or anything it's just us and the five sharks um and so you build you got five sharks um and so you build you got of kind of get them to know you but of kind of get them to know you but they're all kind of yelling over each they're all kind of yelling over each other so you get to the spot where the other so you get to the spot where the deals hopefully start coming or you get deals hopefully start coming or you get into the into the negotiation and that's where it was for negotiation and that's where it was for me like you know you go out in the me like you know you go out in the adrenaline so hot like I'm like it's a adrenaline so hot like I'm like it's a drug like I'm like w this is insane I've drug like I'm like w this is insane I've never been so focused yet I don't even never been so focused yet I don't even remember what's going on and then the remember what's going on and then the adrenaline like there's a moment where adrenaline like there's a moment where it's like there's a threshold you know it's like there's a threshold you know and the adrenaline starts to fade and and the adrenaline starts to fade and it's like I'm exhausted and I'm out on it's like I'm exhausted and I'm out on the set on national the set on national TV I got to get off this like I got to TV I got to get off this like I got to figure out how to navigate this and so figure out how to navigate this and so the deal offers start coming and I don't the deal offers start coming and I don't even understand half of them and I'm s even understand half of them and I'm s luckily I'm out with Mike you know and I luckily I'm out with Mike you know and I we he understood it well no so oh

we he understood it well no so oh we're both sitting there like kind of we're both sitting there like kind of like what like Mark had a offer that was like what like Mark had a offer that was like I'll pay all your POS you got to like I'll pay all your POS you got to pay me back for it was very like like pay me back for it was very like like okay what are we agreeing to right now okay what are we agreeing to right now yeah right and and so anyways we like yeah right and and so anyways we like for a moment we're like hey can we just for a moment we're like hey can we just talk for a second that's what I'm talk for a second that's what I'm thinking you got to do that yeah so we thinking you got to do that yeah so we but you're still on set like we're still but you're still on set like we're still standing right there so I like turned to standing right there so I like turned to Mike and I'm like oh my gosh hey hey you Mike and I'm like oh my gosh hey hey you uh what does this mean exactly I said do uh what does this mean exactly I said do you do you understand what they're you do you understand what they're saying like no no I was hoping you did saying like no no I was hoping you did and we looked at each other I'm like all and we looked at each other I'm like all right cool break like and we go back and right cool break like and we go back and it's like okay we got to get the goal is it's like okay we got to get the goal is to get a deal but you got you got how to get a deal but you got you got how the it's basically handshake deal that's the it's basically handshake deal that's the show you got a handshake deal you do the show you got a handshake deal you do the diligence on the back end deal the diligence on the back end deal either goes through or doesn't on the either goes through or doesn't on the back end but they always say don't take back end but they always say don't take a deal on the show that you would never a deal on the show that you would never do so we had our threshold like what the do so we had our threshold like what the deal was so it's like and they're always deal was so it's like and they're always dangled the carrot like the more likely dangled the carrot like the more likely you do a deal the better opt op you get you do a deal the better opt op you get to air CU it's no guarantee that your to air CU it's no guarantee that your your episode's going to air that's true

your episode's going to air that's true so that's kind of the game you want to so that's kind of the game you want to ultimately air you don't want to look ultimately air you don't want to look like a fool you want to promote your like a fool you want to promote your business um and so those were kind of business um and so those were kind of were all you know those are all things were all you know those are all things Computing in my head at this Computing in my head at this time and so the deals come out and then time and so the deals come out and then it came down to Mark and Robert and I it came down to Mark and Robert and I remember we went back and that morning remember we went back and that morning we' had our threshold of like it was we' had our threshold of like it was like I think at the time it was like 12% like I think at the time it was like 12% of the company for uh it was like 1.2 of the company for uh it was like 1.2 million was like our number um and million was like our number um and Robert ends up hitting the 12% that's Robert ends up hitting the 12% that's right and Mark stayed at 15 so we I right and Mark stayed at 15 so we I remember at that moment I was just like remember at that moment I was just like I take the deal like let's get out like I take the deal like let's get out like we got to get out of here because I feel we got to get out of here because I feel like a wreck and I remember the Shark like a wreck and I remember the Shark Tank producers told us they talked to us Tank producers told us they talked to us before and they're like hey if you don't before and they're like hey if you don't come off come off exhausted like you want to crawl off exhausted like you want to crawl off this set you did this wrong and I trust this set you did this wrong and I trust me we we felt that coming out um they me we we felt that coming out um they even tried to do interviews post like even tried to do interviews post like you come out and they want to do like

you come out and they want to do like these post interviews and it was just these post interviews and it was just one of the most bizarre like I don't you one of the most bizarre like I don't you don't even quite know like did I just don't even quite know like did I just give up part of my company like what was give up part of my company like what was the deal yeah what just happened here the deal yeah what just happened here and and and and then they're like and and and and then they're like wanting all these sound bites and I'm wanting all these sound bites and I'm like I I don't really know what's going like I I don't really know what's going on right now it was very bizarre uh but on right now it was very bizarre uh but awesome and uh that's cool what an awesome and uh that's cool what an experience that's why they call it the experience that's why they call it the Shark Tank it's like the sharks are Shark Tank it's like the sharks are there to get you man that's really cool there to get you man that's really cool hey I want to take a minute to share hey I want to take a minute to share something with you as we take a break something with you as we take a break from the video you're watching you know from the video you're watching you know one of the most common things I see to one of the most common things I see to why people don't have enough energy why people don't have enough energy levels they have trouble building lean levels they have trouble building lean muscle mass they have brain fog fatigue muscle mass they have brain fog fatigue and they don't feel good is because of a and they don't feel good is because of a deficiency in a hormone called deficiency in a hormone called testosterone now testosterone is a very testosterone now testosterone is a very important hormone to have in a healthy important hormone to have in a healthy amount for both men and for women so how amount for both men and for women so how do how do you reclaim Your vitality how do how do you reclaim Your vitality how do you reclaim this very important fat

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you $150 off your order which is keto Camp k t o k m p will drop that down Camp k t o k m p will drop that down below in the notes um you're going to below in the notes um you're going to have people saying what why can't I just have people saying what why can't I just fill my tub up with ice or why can't I fill my tub up with ice or why can't I just get like like explain a differences just get like like explain a differences between what you have and other products between what you have and other products and other ways to Coal plunge yeah I and other ways to Coal plunge yeah I mean to your first question why can't mean to your first question why can't you fill it up with ice you can you you fill it up with ice you can you totally can um and I recommend trying totally can um and I recommend trying that out maybe before you spend five that out maybe before you spend five grand get a get a tub fill up your grand get a get a tub fill up your bathtub get into one that's usually how bathtub get into one that's usually how it goes they start doing that and then it goes they start doing that and then they upgrade to a tub correct it's like they upgrade to a tub correct it's like get the trough you can go to Home Depot get the trough you can go to Home Depot get one for 100 bucks go spend 60 bucks get one for 100 bucks go spend 60 bucks on Ice fill it up with water get in have on Ice fill it up with water get in have some friends over have some fun feel how some friends over have some fun feel how incredible it is however it's like you incredible it is however it's like you can't you're if you're wanting to do it can't you're if you're wanting to do it once a month do that don't don't go buy once a month do that don't don't go buy a plunge product if you're wanting to a plunge product if you're wanting to build a routine build a routine mhm you want and you want want to mhm you want and you want want to practice that's when you get the plunge practice that's when you get the plunge because it's just time it's that's because it's just time it's that's you're it's a Time proposition yeah

you're it's a Time proposition yeah after your seventh time of buying ice after your seventh time of buying ice you're like this is getting old first you're like this is getting old first you're at that point you're losing money you're at that point you're losing money truly with like we have financing truly with like we have financing options you could get the price down to options you could get the price down to it would literally be a few ice baths a it would literally be a few ice baths a months that you would have been spending months that you would have been spending on on ice and you just can do it consistently ice and you just can do it consistently and it's hard enough to First extra 45 and it's hard enough to First extra 45 minutes in our life an hour to run to minutes in our life an hour to run to the store do the thing and I guarantee the store do the thing and I guarantee if that's what you're doing you won't be if that's what you're doing you won't be doing it very often it's hard I have one doing it very often it's hard I have one and I still try and weasel out a certain and I still try and weasel out a certain yeah exactly you want to make it as easy yeah exactly you want to make it as easy as possible so that's that's I think the as possible so that's that's I think the big difference I think also like from a big difference I think also like from a you know if we're talking our product you know if we're talking our product compared to the others there's always an compared to the others there's always an a design aesthetic look that's important a design aesthetic look that's important ours is very distinct you know others ours is very distinct you know others comes with the where you put your iPhone comes with the where you put your iPhone too and record yeah you have the iPhone too and record yeah you have the iPhone holder we now have the app where you holder we now have the app where you know I think we're innovating as much as know I think we're innovating as much as anyone in the space we have you know a anyone in the space we have you know a great support system great support system we have one of the unique things that we have one of the unique things that we've built we' built like a national we've built we' built like a national Tech Network that's in like of plunges

Tech Network that's in like of plunges so it's like you have this backend so it's like you have this backend service system that I think isn't um service system that I think isn't um where a lot of other products are maybe where a lot of other products are maybe just white labeled or like not really just white labeled or like not really developing the product themselves yeah developing the product themselves yeah they it is you got to find your own they it is you got to find your own handyman if you ever have an issue but handyman if you ever have an issue but here we have a we have a network we've here we have a we have a network we've scaled large enough that we can we can scaled large enough that we can we can support our product um no Plumbing support our product um no Plumbing required no Plumbing required 110 outlet required no Plumbing required 110 outlet is really plug andplay show up fill it is really plug andplay show up fill it up with a hose you connect the chiller up with a hose you connect the chiller and you turn it on um and then within X and you turn it on um and then within X number of hours you're ready to go and number of hours you're ready to go and it's set it's always there for you um it's set it's always there for you um from a cleaning like I change my water from a cleaning like I change my water probably once every six to eight months probably once every six to eight months um oh wow and you know it's really um oh wow and you know it's really change the filter once a month that's change the filter once a month that's probably the most important thing you're probably the most important thing you're going to do on it um to make sure it it going to do on it um to make sure it it keeps that good flow rate keeps the keeps that good flow rate keeps the clean the water clean um yeah and so clean the water clean um yeah and so that's our you know comes with a Spa that's our you know comes with a Spa cover it's um I think we we always try

cover it's um I think we we always try and a big thing we have is do right by and a big thing we have is do right by the customer you know if there's ever the customer you know if there's ever any issue we're going to make it right any issue we're going to make it right um we're uh we're super passionate about um we're uh we're super passionate about it like we we live this like we got into it like we we live this like we got into this wasn't like a Mark we didn't go see this wasn't like a Mark we didn't go see a market op we saw a market opportunity a market op we saw a market opportunity that there just was no unit but it was that there just was no unit but it was first and foremost that we were the user first and foremost that we were the user of the product right and we believed in of the product right and we believed in this and now it's like that's our this and now it's like that's our mission you know we are we walk this mission you know we are we walk this walk like we we live this life so I walk like we we live this life so I think it brings a lot of connection with think it brings a lot of connection with our customer base um yeah I love it it's our customer base um yeah I love it it's it's super cool so and you also have it's super cool so and you also have refurbish options as well yep so brand refurbish options as well yep so brand new refurbish you could also Finance it new refurbish you could also Finance it so plunge. comom keto campus the coupon so plunge. comom keto campus the coupon code your Instagram is plunge correct code your Instagram is plunge correct good good candle there and then your good good candle there and then your personal one is at Ryan ay ay y so we'll personal one is at Ryan ay ay y so we'll put that down below I have one final put that down below I have one final question for you we talk a lot about um question for you we talk a lot about um a supplement that I use all the time I

a supplement that I use all the time I don't think you know about this don't think you know about this supplement but you do know it's called supplement but you do know it's called vitamin G and it also helps with vitamin G and it also helps with inflammation it also helps with brown inflammation it also helps with brown fat it also helps with mitochondria and fat it also helps with mitochondria and it's not what you think it's the it's not what you think it's the practice of gratitude practice of gratitude right so I we call it vitamin G here so right so I we call it vitamin G here so I want to ask you Ryan what are you I want to ask you Ryan what are you grateful for today I am grateful for today I am grateful for my parents I have the I've grateful for my parents I have the I've felt love from them from day one they I felt love from them from day one they I I give all my like gratitude and like I give all my like gratitude and like success in life due to like the comfort success in life due to like the comfort and love that they've given me and I and love that they've given me and I don't go a day without thinking about don't go a day without thinking about them that's awesome that's special bro them that's awesome that's special bro yeah that's really cool so grateful yeah yeah that's really cool so grateful yeah that's something to be grateful for well that's something to be grateful for well I'm grateful for you I'm grateful to get I'm grateful for you I'm grateful to get my tub very soon I'm going to have a lot my tub very soon I'm going to have a lot of killer content so for those watching of killer content so for those watching and listening you know stay tuned I'm and listening you know stay tuned I'm going to be doing some cool experiments going to be doing some cool experiments with my tub you're going to get get to with my tub you're going to get get to see the the beautiful plunge tub I'm see the the beautiful plunge tub I'm going to have delivered here here and going to have delivered here here and Ryan I'm grateful for you to create a Ryan I'm grateful for you to create a product you and your business partner product you and your business partner and all the cool things you're doing to

and all the cool things you're doing to just uh make it better and better so just uh make it better and better so thank you for coming to Miami I know it thank you for coming to Miami I know it wasn't hard to convince you to come down wasn't hard to convince you to come down here and we'll do some more here and we'll do some more collaborations in the feat show so thank collaborations in the feat show so thank you so much brother awesome man this is you so much brother awesome man this is this was a lot of fun awesome

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

From Personal Recovery To Plunge Culture

Plunge culture grew from personal need before it became a business category. Ryan Dewey came from a health and wellness background, not from a detached product thesis. He had launched Capital Floats, a brick-and-mortar float therapy spa, because floating had changed his own life. Wellness had become a mission, shaped by practice before commerce.

this is a human thing not a whim thing

His future Plunge partner, Michael Garrett, had opened Reboot Float and Cryo in the Bay Area. They were two operators building float therapy businesses in California when the field was still uncommon. Their friendship formed through shared work, shared curiosity, and a mutual interest in recovery. Cold exposure was present early, but it was not yet the center.

Dewey’s path into cold water became personal in 2017. He had six colds in six months, despite seeing himself as relatively healthy. His health mentor, Scott Estrada, gave him a simple direction: stop only chasing symptoms and add breathwork and cold exposure. Within three months, Dewey was no longer having the same run of colds.

That experience changed the frame. Cold exposure became a resilience practice before it became a company. Dewey used rivers, including the American River through Sacramento, and found a local commercial facility where he could access a cold plunge. The ritual gave him a tool for recovery that felt direct, repeatable, and grounded in his own body.

By 2020, the pandemic had shut down both Dewey’s and Garrett’s businesses in California. Garrett had moved to Sacramento, and both men were already committed to cold exposure for their own health. The timing was difficult, yet it created space. The idea began from a practical observation: there was not a cold plunge available at a price point and design standard they wanted.

Garrett started developing prototypes in a garage. Dewey first said no to the business, then watched the product evolve quickly over a month. The iteration changed his mind. He saw that Garrett understood product development, and the friendship became a partnership. In September 2020, they launched Plunge from that garage.

This origin matters because it keeps the ritual honest. The product followed the practice. The business followed the recovery. Long before cold plunging filled feeds and studios, it was two people using cold water to support their own equilibrium, then building something others could use with the same intention.

What Happens In The First Minutes

The first plunge should begin with restraint. Dewey’s recommendation for beginners is clear: set the water around 55 degrees and aim for about two minutes. That temperature is cold enough to train the system without turning the first session into a contest. A sustainable protocol invites you back tomorrow.

The body responds quickly. Before entering, take a few simple inhales and exhales to ground yourself. Then expect the breath to change. Losing the breath is not failure; it is the signal that the practice has started. The body meets the cold, the mind reacts, and the work becomes regulation.

The source describes the first wave as adrenaline and a fight-or-flight response. That response explains the shallow breath, the urgency, and the instinct to get out. It also explains the value of staying with the protocol. You are not chasing discomfort for its own sake; you are training the body to find clarity inside intensity.

Depth matters. Dewey suggests getting the body into the water up to the neck when possible, including the upper chest and back of the neck. Full contact gives the body a clearer signal. The plunge becomes less scattered and more precise, which makes the regulation easier to feel.

Head dunking can accelerate that regulation. Dewey describes pinching the nose, sliding the head back, and going under for a few seconds as soon as you enter. It sounds advanced, yet he presents it as a way to make the experience easier. Once the head comes back out, the water can feel more manageable, and the breath often settles sooner.

The transcript connects this to the diver’s reflex. When the face and body meet cold water, blood flow moves away from the extremities and toward vital organs. In plain terms, the body prioritizes survival, protecting the brain, heart, kidneys, and liver. The outcome you feel is a sharper reset: alertness, circulation returning, and a stronger sense of presence when you emerge.

you will lose your breath and that's a great signal

The first minutes are intense because they are honest. Cold water removes negotiation. It asks whether you can stay deliberate while the body sends urgent messages. When the breath settles, the plunge changes. Panic becomes practice, and practice becomes mastery.

Building A Sustainable Ritual

A sustainable cold plunge ritual begins with the exhale. Once the first shock arrives, focus on making the exhale longer than the inhale. Dewey describes using a simple pattern, with the exhale twice as long as the inhale. The method is plain, but the effect is profound: breath gives the mind a place to stand.

The goal is not to endure until the body forces an exit. The goal is to choose. At first, you want to get out as soon as discomfort peaks. Stay long enough to feel one window of regulation, then step out from that steadier place. The nervous system learns a cleaner lesson when you leave by decision rather than reaction.

This is why colder is not always better. Dewey cautions beginners against starting with a 39-degree plunge when they are trying to build consistency. A first session should resemble a thoughtful first workout: enough stress to create adaptation, not so much that you cannot return. Precision protects the ritual.

Time follows the same principle. Two minutes around 55 degrees creates a strong starting point for many beginners. Some sessions will be shorter, and that can still serve the practice when the exit is intentional. Over time, you learn which temperature, duration, and cadence support recovery rather than drain it.

The clearest measure comes later in the day. A useful plunge should leave you energized, invigorated, and clear. If you feel wiped out, the dose was too intense, either too cold or too long. Cold exposure is a stressor, and the body must be able to adapt to the stress for the ritual to work.

Post-plunge recovery can vary. Some people warm through movement, while others use a hot shower depending on the day. The specific choice matters less than the signal you track afterward. You are looking for steadiness, clarity, and recovery that carries beyond the moment of cold.

The discipline also travels. When you practice staying present in cold water, you rehearse a response that can appear in daily life. You learn to pause before reacting, to breathe before choosing, and to exit intensity with intention. That is the deeper promise of the ritual: not only a sharper mood after one plunge, but a more deliberate relationship with stress.

it's about choosing when you get out

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, make it simple: the cold is not the achievement. Your response is.

I like a short, precise plunge because it gives you an honest signal. You cannot negotiate with cold water. You can only meet it, breathe, and decide how you want to behave inside the pressure. That is where the value lives.

The mistake I see is turning the ritual into a test of toughness. Colder, longer, harsher. That misses the point. Cold exposure works best when the dose leaves you clearer than it found you. If you step out proud but depleted, the protocol took more than it gave.

Where I Would Start

Begin with a temperature you respect, not one you fear. Give yourself enough cold to create adaptation, then leave while you still have command. Two quiet minutes can teach more than ten minutes of strain.

Before you enter, decide the whole ritual. How long you will stay. How you will breathe. How you will warm. This matters because the first shock narrows the mind. A clear decision made before the water protects you from making the session about reaction.

Once you are in, soften the jaw. Drop the shoulders. Make the exhale slow and deliberate. I do not care how dramatic the first breath feels. I care whether you can find one clean pause before you step out. That pause is the practice.

If you want to build beyond the beginner dose, read Five Minutes, One Protocol next. If you want more of the mechanism behind the signal, The Biology of Cold gives useful context without turning the ritual into theory.

What To Be Careful Of

Cold does not replace sleep, food, strength work, sunlight, or stillness. It amplifies the foundation you already have. When the foundation is thin, the cold can feel impressive in the moment and still leave you flat later.

Track the hours after the plunge. Do you feel steady, focused, and warm again within a reasonable window. Or do you feel scattered, tired, and hungry for stimulation. The body gives better feedback than the timer.

Use the cold as a ritual of mastery, not punishment. Enter with respect. Leave with precision. Let the water sharpen your capacity to choose, then carry that choice into the rest of the day.