benefits

we
have
become
alienated
from
nature
but the
cold is
capable of
bringing
us back
to what
we once
lost

WELCOME.TO
THE.GOOD.LIFE

WHAT WE DO IN LIFE
ECHOES IN ETERNITY

it is moments like this that one needs to face his/her fears. the best way to have such a moment is to gradually confront the fear and approach it in a way that is both exciting and inspiring. you have to be decisive and physically prepared to do you best. after that, little by little, you will see progress.

TUBCLUB

PHYSICAL

fortify your temple

reduce inflammation
bolster immune system
improve circulation
feel rejuvinated

MENTAL

master your stress response

embrace a growth mindset
become more resilient
become less anxious
feel motivated

SPIRITUAL

connect with yourself

pull yourself into the present
face yourself and your fears
feel at home in your body
meditation on steriods

THE MANY BENEFITS
COLD EXPOSURE

FASTER RECOVERY FROM PHYSICAL EXERCISES

taking an ice bath, especially after strength training, helps accelerate recovery and reduce fatigue by preventing inflammation, stimulating the central nervous system, and developing regulated breathing.

the cold temperature will reduce swelling and tissue breakdown, and is able to shift lactic acid.

BETTER QUALITY OF SLEEP

melatonin is a naturally-occurring hormone that prompts the body to feel tired and sleepy, making the onset of sleep faster and the depth or sleep greater.

while warm bathing might cause a slight melatonin spike, ice bathing causes an even greater one.

MORE ENERGY

exposing the body to cold temperatures for short periods causes changes in hormone secretion.

studies have shown that the secretion of norepinephrine increases during cold exposure.

norepinephrine is one of the hormones responsible for regulating attention, focus and energy.

NATURAL
ANTI-DEPRESSANT

the bracing effects of cold water offers a quick mood boost.

research reveals that submerging the body in cold water increases dopamine concentrations by 250 percent.

dopamine is known as the “feel-good” hormone because of the key role it plays in regulating mood.

REDUCED
STRESS LEVELS

studies have found that cold exposure therapy has a significant decrease in cortisol levels (a stress hormone), and effectively create balance and increase the levels of neurotransmitters like feel-good serotonin.

this decrease in cortisol is why ice baths can improve mood and alleviate anxiety and depression.

BALANCED
HORMONE LEVELS

cold water immersion stimulates production of neurotransmitters and hormones, improves circulation, which helps balance hormone production, and even regulates the menstrual cycle for women.

in men, it provides a significant boost in testosterone and luteinizing hormones, resulting in long-lasting health benefits, slow ageing, increase libido, and improved sexual and reproductive health.

REDUCED INFLAMMATION

when taking an ice bath, the cold temperature narrows blood vessels.

this decreases blood flow to the muscles, which reduces inflammation and swelling.

and research suggests that cold exposure therapy lowers post-exercise inflammation better than other methods like compression socks.

FORITIFIED
IMMUNE SYSTEM

being immersed in cold water stimulates leukocytes, the white blood cells that help fight off sicknesses and infection.

it also causes the lymphatic system to contract, forcing fluid through the lymph nodes.

studies show that cold exposure modestly boosts the activity of the immune system.

AUGMENTED
IMMUNE RESPONSE

exposure to cold increases resting metabolic rate and stimulates the release of catecholamines, compounds released by the nervous system that activates the immune system.

cold exposure also increases the plasma concentrations of some acute phase proteins, such as haptoglobin and haemopexin.

ENDORPHIN
PRODUCTION

a chilly zap from cold water signals to the brain to release endorphins, hormones that act as natural painkillers, which have been shown to improve mood and reduce stress.

after the initial “shock” of stepping into an ice cold tub of water, many people experience an elevated mood.

BUILDUP OF BROWN ADIPOSE TISSUE

cold water immersion activates brown adipose tissue (BAT or brown fat), the principal thermogenic organ that quickly and efficiently increases heat production in the body.

BAT helps keep the body warm, helps it control blood sugar and insulin levels, and activates right before you start shivering.

PROMOTES
FAT LOSS

cold water immersions helps the body burn calories, increases metabolic function, supports blood glucose levels, and prevents weight gain.

it has been suggested that activation of brown adipose tissue (BAT or brown fat) could be used to increase metabolic rate and thus reduce body weight.

SPEEDS UP METABOLISM

exposure to cold temperatures has been proven to increase metabolism 350% to increase core body temperature.

while blood vessels constrict and the shock of the cold water draws blood away from the skin's surface and directs it to the core to protect the vital organs of the body.

TRAINS
VAGUS NERVE

when the body is stressed, the vagus nerve signals the body to release stress hormones, most especially cortisol.

when taking an ice bath, the cold water has a calming effect that activates the vagus nerve to decrease stress levels and to help reduce tension and anxiety.

RELIEVES
SORE MUSCLES

cold water exposure constricts blood vessels, which slows blood flow and relieves soreness felt in the muscles.

the cold temperature will reduce swelling and tissue breakdown, relaxes the muscles, and is able to shift lactic acid, leading to less discomfort.

REGULATES
BODY TEMPERATURE

cold water immersions have been shown to trigger ‘recruiting’ which means the body can take white fat cells and turn them into brown fat cells.

the tissue in brown fat cells converts energy into heat, in the process called thermogenesis.

INCREASED FOCUS
& DETERMINATION

going into the cold helps to stimulate the chemicals in the brain that dictate feelings, focus and attention.

cold exposure wakes up the body, inducing a higher state of alertness and also stimulates the body to take deeper breaths, decreasing the level of CO2 throughout the body, helping concentration.

MENTAL FORTITUDE
& TOUGHNESS

exposure to the cold puts the body under stress and so provides an opportunity to practice staying calm and focused under challenging conditions.

by staying calm and controlling the instinct that screams at the body to get out of an ice bath, it prepares the brain to cope with any kind of stress.

TESTIMONIALS

COMMUNITY
REVIEWS

THE PROOF IS IN
THE PUDDING

REVIEWS FROM THE COMMUNITY

don't just take our word for it...
see what others say about TubClub™️

For anyone looking to build community, resilience, and feel proud of yourself - Pittsburgh Tub Club is the place for you, you’ll be welcomed with (so many) open arms and warm smiles week after week.

Pittsburgh Tub Club has played an integral role in my cold exposure journey. Through their guidance and the welcoming environment they foster, I have experienced significant improvements in my well-being and personal development.

It really can be scary and uncomfortable at first, but being surrounded by such friendly and encouraging people helped me to reach 6 minutes during my first sit!

It has been a great experience for multiple reasons but I truly enjoy meeting a cool group of people from all over the area with common goals.

Sitting in a tub full of ice for any amount of time is hard (even if you do it every week), but the people you’re doing it with make all the difference and these are some of the best!

It's one of those experiences that you would want for everyone that you care about. It really feels that powerful.

People, intentionally showing up for themselves and for others. A desire to include and celebrate all. Weirdos loving weirdos. This is my community, this is my family. This is safe space. I could ice bath from anywhere but I’m glad it’s Waisenhaus.

Tub club has helped cultivate a greater sense of strength and connectedness through breath work, ice/cold exposure and community.