Chill out

Today, we're breaking down the science of ice baths, including the benefits, tech, and brands fueling the cold plunge phenomenon.

Plus: 

• A registered dietitian shares her top product picks

• New launches from ROKA, Nike, Bloom, and more

• We tried the much-hyped David protein bars

Let’s go!
- Ash Read and Joe Niehaus

The cold is calling 

Ice baths and cold plunges are having a moment. From athletes to entrepreneurs, more people are embracing the chill — and for good reason.

The science. Cold therapy triggers powerful physiological and psychological responses. According to Remedy Place founder Dr. Jonathan Leary, cold exposure is a form of "adaptation training" that enhances your body's resilience.

Beyond the buzz. Here's what regular cold exposure can do for your body and mind:

• Boosts mood: "Ice baths stimulate the release of endorphins and other happy hormones, providing an energizing rush," says Dr. Leary.

• Improves body composition: Cold exposure increases metabolism and enhances fat reduction.

• Enhances sleep: The intense activation of body systems promotes deeper, more restful sleep.

• Strengthens cardiovascular health: Cold therapy improves blood circulation and flow.

• Builds mental toughness: "Cold exposure empowers participants to regain control over their bodies and minds, strengthening both mentally and physically," Dr. Leary notes.

Getting started. If you want to invest in the latest tech, brands like Plunge, Ice Barrel, and SunHome offer at-home cold plunge tubs. But you don't need expensive equipment to experience the benefits of cold therapy. "One of the easiest and most accessible options is taking cold showers," Dr. Leary explains, recommending this simple routine:

1. Begin with warm water to relax your muscles, then switch to cold for 30 seconds

2. Step out, take a deep breath, then return to the coldest setting for another 30 seconds

3. Gradually build up from 1 to 3 minutes over time, eventually working up to 3-5 rounds per session

The key to dealing with the cold is simple: "It's all about the breath,” Dr. Leary says. "The better you get at focusing on your breathing, the better you will perform,” he adds.

Beyond home practice. Recovery studios are taking cold therapy to the next level. Places like Othership, SweatHouz, Remedy Place, Pause, and Sauna House offer state-of-the-art plunges, expert guidance, and a supportive community. 

"Cold plunging with other people will help hold you accountable and it is always nice to have someone there to push you," adds Dr. Leary.

Making it count. Whether at home or in a studio, success comes down to consistency. "Routines turn into habits and habits turn into change," says Dr. Leary. But don't overdo it: "More is not always better," he adds, emphasizing the importance of listening to your body.

The bottom line: Cold therapy's benefits are accessible to everyone, whether through a morning cold shower, a studio session, or your own plunge tub. The hardest part? Taking that first step into the cold.

My Health Stack by Kristin Kirkpatrick

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Kristin Kirkpatrick, a registered dietitian and best-selling author. “My professional goal is to help others find the dietary pattern that speaks to their ‘why’ and encompasses their personal, religious, and cultural preferences,” she shares.

Day-to-day: Kirkpatrick follows an 80% plant-based diet, focusing on protein-rich foods and healthy fats. Her days start with movement – either a long walk or weight training – followed by nutrient-dense meals and snacks, with nuts and seeds as her go-to fuel throughout the day. She maintains a strict 9:30 PM bedtime to ensure adequate sleep each night.

Here’s Kristin’s Health Stack:

• Con-Crēt Creatine HCI: “I rely on creatine HCI daily to maintain muscle mass and energy and help with better brain health. This version (HCI or hydrochloride) has been shown to have better bioavailability and less gastric distress. I love their lemon-lime Creatine HCI + clean hydration drink packets.”

• Quest Tortilla Style Protein Chips: “I have a weak spot for chips and guacamole, and these give me options that are not only delicious but also packed with protein. They are the ultimate example of better bang for your nutritional buck.”

• Ninja Air Fryer: “I don’t know what I would do without my air fryer. It lives on my counter, and I use it for everything from zucchini chips to broccoli bites to homemade sweet potato fries.”

• Cobram Estate Extra Virgin Oil: “The studies are clear, EVOO is the elixir for better longevity, so I aim for at least 3 TBS daily. Not all olive oils are created equal, so I choose options that have been tested for purity and quality.”

• Prolon FMD: “The fasting-mimicking diet has been tied to various benefits to overall longevity. I provide coaching for people doing Prolon who are seeking a fasting option to better metabolic health.” 

Elevate your routine with Nike Universa Leggings

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The Nike Universa Leggings are designed to move with you. 

Whether you're working out or working from home, Nike’s squat-proof, midweight InfinaSmooth fabric offers uncompromising comfort with a cool, sleek feel. Plus, they’re durable enough to flex, wash, and wear again and again.

Versatility is key with the Universa Leggings. From the first wear, you’ll notice the incredible smoothing and lifting qualities, while the stretch allows for unrestricted movement. The extra-wide engineered waistband ensures a secure fit, eliminating rolling, pinching, and sliding. And yes, they come with pockets. 

These are the leggings you’ll reach for day after day, delivering comfort and confidence that lasts. Shop now. 

Just Dropped: Huberman’s circadian sunglasses

Performance eyewear brand ROKA partnered with Dr. Andrew Huberman, combining his research on circadian rhythms with its product design capabilities to create the Wind Down™ Lens Technology.

This new lens innovation filters blue and green light from your devices’ screens to help reduce stress and improve sleep. Read more on Wellworthy.

More drops perfect for:

• Mind and muscle. Bloom Nutrition enters the growing creatine market with Raspberry Lemon and Unflavored options featuring micronized creatine monohydrate and a non-GMO formula. Shop here.

• Festive superfoods. Wellness brand Blume released its Holiday Collection consisting of three tasty superfood latte blends: Gingerbread, Mint Cocoa, and Nut Nog. Buy here.

• Healthy kids. Children’s food brand Little Spoon released Organic Oatmeal Baby Cereal. This new addition is fortified with 13 essential vitamins and minerals and has 14 grams of whole grains per serving. Learn more here.

• Running fast. Nike’s Zoom Fly 6 fuses premium cushioning technology and carbon-plated innovation in a design that delivers both daily comfort and race-day speed. Discover more.

• Fueling up. Chuck Norris’ food-and-consumables brand, Roundhouse Provisions, just launched Basecamp Complete, a plant-based shake designed for complete nutrition on the go. Get a bag here.

• Staying warm. Footwear and apparel brand R.A.D Global teamed up with Polartec® to launch a three-piece fleece collection that provides warmth without weight. Take a look.

• City miles. Bandit released a limited-run line with Asics to celebrate the New York Marathon. It’s selling out fast. View the collection.

• Performance nutrition. Life Time, the high-end gym chain, unveiled its line of supplements, LTH, featuring protein powder, multivitamins, fish oil, and more. Shop here.

• Designer running. On released yet another luxury collaboration, this time with POST ARCHIVE FACTION, a South Korean brand known for its futuristic apparel. The winter line has both apparel and footwear. See the collection here.

• Muscle recovery. selfmade’s Rumination Recovery Balm is infused with therapeutic ingredients to relieve muscle tension and stress. Pre-order now (shipping November 12). 

• Bounce-free vision. Online eyewear brand Zenni released Zunnies, a new line of polarized prescription and non-prescription sunglasses specifically for running. Shop now.

We tried it: David Protein Bars

Wellworthy contributor Joe Niehaus tried David’s new protein bars. Here are his thoughts:

What is it? David is a new protein bar brand from RXBAR founder Peter Rahal, backed by Andrew Huberman and Peter Attia. Engineered for maximum efficiency, each bar packs 28g of protein into just 150 calories using a blend of milk protein isolate, collagen, whey, and egg white.

The rundown: David delivers on its core promise of protein density, with 75% of calories coming from protein. All four flavors (Blueberry Pie, Chocolate Chip Cookie Dough, Fudge Brownie, and Cake Batter) taste pretty good, with Blueberry Pie the standout. While the $3.25/bar price tag is steep, the cost per gram of protein ($0.11) is actually competitive with other bars. The ingredient list is extensive, but if you're focused on protein-to-calorie ratio rather than whole foods, David is uniquely positioned to help you hit your macros efficiently.

Read the full review here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

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