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Last updated July 20, 2023

How to Make an Ice Bath at Home: A Beginners Guide

Why do you need to know how to make an ice bath at home?

Do you think this is only for the top athletes and Olympians?

Think again! Cold therapy has been around for thousands of years.

Why are people like Tim Ferris and Tony Robbins taking time to cool their bodies down? The amount of evidence it would take for me to stand in a cold shower or sit in ice would have to be shocking, and it is!

Soaking in icy water activates cold thermogenesis in your body, which leads to some incredible results.

Let’s take a look at some of the benefits of making an ice bath.

  • Cold thermogenesis activates brown fat, which burns white fat to produce heat in the body
  • Exposure to cold creates more brown fat in turn burning white fat faster
  • Regenerates synapses and nerve cells in the brain
  • Releases dopamine and norepinephrine to reduce depression
  • Reduces inflammation caused by an autoimmune disease
  • Creates new mitochondria for maximum energy and longevity

Mitochondria are the energy makers of your cells. When they are not working properly, you are left exhausted and struggling with your health.

“There’s this really great study that was published not long ago that showed when you take a mouse genetically engineered to get Alzheimer’s disease and expose it to cold, so that it’s increasing RBM3, it delays the onset of Alzheimer’s. Even though they were genetically engineered to get Alzheimer’s disease, they get it much, much later,” Patrick says.

When RBM3 proteins get activated, they degrade synapses and regenerate new synapses and nerve cells in the brain. This research is promising for Alzheimer’s and other neurogenerative diseases.

Cryogenesis can reverse shortened telomeres and increase longevity.

Cold therapy has shown shocking results in people struggling with Rheumatoid arthritis, fibromyalgia, and low back pain. Patients were exposed to cold for 2.5 minutes, and then experienced a dramatic reduction in pain throughout the day.

Cold therapy can stimulate the immune system to fight off cancer tumors more effectively and boost overall immune response.

Exposure to extreme cold for short periods of time can result in

  • Rapid fat loss
  • Increased immune system
  • Greater attention and focus
  • Longevity and reduced aging
  • Decreased depression
  • Lower inflammation
  • Lower stress in the body

Scientists find new evidence of cold therapy benefits every day.

Cryogenic chambers are popping up all over cities but the average cost of a session is 70$. The same results can be achieved in your home making it cost-effective and convenient.

How to make an ice bath at home?

For many people, the thought of getting in ice water is so horrid they assume it could never work for them. The key is to work your way up and build a tolerance for colder temperatures.

If you are a complete beginner, try adding some cold water after you are done in the shower. Finish washing in warm water, then gradually turn the water to a colder temperature. It may take a few showers to get the water completely to the coldest setting.

After concurring the cold shower, you can start filling the tub with cold water and sitting in it for a few minutes. This is an intermediate step and may take a while to work up to this level.

Once you are fairly adapted to the cold water in the tub, it’s time to add some ice or ice packs. Placing ice packs directly on fat can help to burn off the fat. You can wear a compression shirt to restrict capillaries on the surface of the skin and adapt to the cold faster. Remember cold temperatures activate brown fat which burns white fat.

Immediate results you will notice:

  • Feeling alert
  • Mentally sharp
  • Feeling lighter
  • Reduced pain

It’s important to maintain eating healthy foods including foods with high omega fats. Your body burns loads of calories when you are using cold thermogenesis because it is using the calories to heat your body back up.

Here are a few ice packs you can use to cool your body down

FlexFreeze Ice Vest

This is a good choice for someone who doesn’t want to buy bags of ice and keep them in the freezer. You can grab this vest right out of your freezer and use it in the tub or just chilling on the couch after work. Multiple reviews confirm this is great for autoimmune disease and MS.

ColPac Reusable Gel Pack

This pack is 12×18 inches so it’s great for covering large surfaces such as the abdomen or chest. Again, this is a cleaner alternative to bags of ice.

Overall, the results of fast exposure to cold promise lower inflammation, sharper thinking and fat loss. Learn how to make an ice bath and improve your health. Let us know your experience with cold therapy and what results you are having.


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