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Under New HSA/FSA Scheme, Even Penny-Pinching Health Enthusiasts Are "Taking The Plunge"
The benefits of cold plunging at home, why it's eligible for HSA/FSA spending, and how you can benefit from it.
Tuesday, May 23
by Nathan Shields
Why Modern Medicine Is Now Acknowledging a "Breakthrough Treatment" Found in Egypt 3500BC
Recently, there’s been something of a plunging renaissance.
All sorts of professional athlethes are doing it. Hailey Bieber claims it helps with her anxiety. Joe Rogan is a seasoned and well-memed cold plunger. Michael Phelphs, Harry Styles, Seth Rogan... the list goes on and on, and videos on TikTok with the #coldplunge hashtag have amounted to billions of views.
But perhaps no one is more responsible for the surging interest in cold exposure than Andrew Huberman, the Stanford neuroscientist whose wildly popular podcast is gospel among the biohacking crowd.
This practice is not new.According to a paper in the U.S. National Library of Medicine, cold plunge therapy has been used as far back as 3,500 B.C. Cold-water immersion has been used to treat fevers, speed up recovery, boost performance, and treat various health conditions.The widespread 'Ice Bucket Challenge' also drew from cold plunging, serving as a public awareness campaign for amyotrophic lateral sclerosis (ALS).
Despite resistance from Big Pharma, progressive legislation has been passed to recognize cold plunging as a valid form of medicine.
This pivotal change allows Health Savings Account (HSA) and Flexible Savings Account (FSA) holders to utilize funds towards cold water therapy equipment and treatments, resulting in savings of up to a whopping 40%.
These developments, along with recent innovations in material science that have transformed the accessibility of at-home plunge systems, represent a significant shift towards a new era of health empowerment. Individuals can now embrace innovative therapies that were once considered out of reach.
The Medical Recognition for Cold Plunge Therapy (and How You Benefit From it)
While ancient practitioners revered cold water immersion for its mystical powers,modern science has validated its profound health benefits.
Today,more than 40 research and peer-reviewed studies confirm its efficacy in addressing a wide range of conditions—from arthritis and cardiovascular diseases to stubborn body fat, mental health disorders like anxiety and depression, and even skin conditions such as acne.
Streamlined Access to Health Benefits
Recognized for its therapeutic effects, cold water immersion therapy is now more accessible than ever. Thanks to recent legislative changes, obtaining a Letter of Medical Necessity (LMN) for cold plunge therapy, which is essential for accessing Health Savings Accounts (HSA) or Flexible Spending Accounts (FSA) funds, has become straightforward. This pivotal shift is facilitated byservices like Truemed, which at no cost to consumers streamline the LMN process entirely online—no doctor visits required—making it a hassle-free experience.
Enhanced Affordability and Growing Popularity
With the barrier to entry lowered,cold plunging has surged in popularity, driven by its recognition as a cost-effective health intervention.
By leveraging HSA/FSA funds, individuals can now invest in cold plunge therapy at a fraction of the out-of-pocket cost. This financial flexibility has made it a viable option for a broader audience, eager to tap into the myriad benefits of this age-old therapy without the hefty price tag.
These modern advancements, many quote are the biggest step beyond Big Pharma medications, anti-depressants and painkillers — anda new era for holistic health.
The easiest, most convenient way to plunge at home—now eligible for HSA/FSA spending.
LEARN MORE
The easiest, most convenient way to plunge at home—now eligible for HSA/FSA spending.
Find out why.
LEARN MORE
The Science Behind Cold Water Immersion and Its Effects on the Body and Mind
Diving into cold water does more than just awaken your senses—it triggers a complex cascade of physiological changes that confer lasting health benefits.
From boosting metabolic rates to fortifying mental health, this section dissectsthe science explaining why immersing yourself in cold water can be profoundly transformative.
Neurochemical Awakening and Bodily Response
Deliberate cold water immersion triggers asignificant release of epinephrine (adrenaline) and norepinephrine (noradrenaline) within the brain and body, instantly boosting alertness and energy levels in the entire system.
This neurochemical rush not only sharpens mental clarity, but also triggers physiological responses that bolster physical performance, readiness to respond, and the ability to operate under pressure.
While not true of every stress, cold exposure uniquely triggers the prolonged release of:
1. dopamine, a potent neurotransmitter that boosts mood, sharpens focus and concentration levels over time, and enhances goal-directed behavior.
2.(the immediate shock of cold water also stimulates) endorphins release, the body's natural painkillers and mood elevators.
This biochemical shift can result in lasting mood improvements and enhanced emotional well-being.
Metabolic Regulation, Enhancement and Physical Health
Metabolic activity significantly increases as the body burns calories to generate heat during cold exposure. This process enhances the body's thermogenic capabilities and catalyzes the transformation of white fat(or stubborn fat)into calorically active brown fat.
This plays a crucial role in weight management and also bolsters the body’s adaptability and resistance byactivating its natural self-healing processes.
TheJournal of Clinical Investigationhas documented how cold-induced thermogenesis not only helps reduce body fat, but alsoimproves insulin sensitivity, reducing the risk of diabetes. Furthermore, the adaptation to coldstrengthens cardiovascular functions; research in theAmerican Journal of Physiology has shown that regular cold exposure canlower blood pressure and improve heart rate variability, indicative of a healthier heart. This physiological adaptation extends beyond mere resistance to cold, but enhances overall vitality and longevity, leading tosubstantially improved quality of life.
Building Resilience and Git
By intentionally forcing yourself to embrace the stress of cold exposure, you exert what is called 'top-down control' over deeper brain centres that regulate reflexive states.
This process happens in the prefrontal cortex of your brain; an area involved in planning and moderating impulsivity. It helps you face, manage and suppress discomfort (tapping into what is referred to as the third quadrant of emotional intelligence, which focuses on stress management and adaptability).
Your mind will say, “I really don’t want to do this,” but you get to prove it wrong, bringing down an invisible wall. Once these invisible walls start falling, provided are a stimulus and the accelerated ability for your mind and body to change (adapt).
This invaluable skill enhances your ability to cope with adversity, allowing you to maintain a calm, clear mind under real-world stressors. It's a testament to building resilience and mental toughness, essential for navigating life's challenges effectively.
Physical Recovery
A meta-analysis of cold-water immersion effects on recovery found that cold water immersion (CWI) significantly enhances recovery from high-intensity exercise or endurance training.
Brief sessions—under 5 minutes—improve muscle power, speed up recovery, and reduce muscle soreness, by lowering levels of creatine kinases.
Timing is crucial for maximizing benefits, though! To not limit some of the gains in hypertrophy, strength or endurance in the 4 hours of so after training, it's better to delay CWI for 6 to 8 hours after training. UNLESS your goal is simply to recover without adaptation (for instance, when in a competition mode and not trying to gain muscle, get stronger, etc.).
Beyond routine recovery, CWI offers substantial benefits for therapeutic recovery:
Injury Recovery:Reduces inflammation and speeds up healing in acute injuries.
Post-Surgery Recovery: Minimizes pain and accelerates rehabilitation after orthopedic surgeries.
Physical Therapy:Enhances flexibility and treatment effectiveness in rehabilitation settings.
Enhanced Immune Function and Disease Resistance
Activation occurs as the body responds to sudden and intense cold exposure, triggering an increase in the production of white blood cells and other immune system components.
Regular cold plunges also contribute to a reduction in inflammation throughout the body. This anti-inflammatory effect is critical not only for recovery from physical exertion but also for preventing chronic diseases associated with inflammation, such as cardiovascular disease and certain types of cancer.
Moreover, the stress of cold exposure can initiate a process called hormesis, a biological phenomenon where a beneficial effect results from exposure to low doses of an agent that can otherwise be lethal at longer usage at higher doses. This increases resilience against health deterioration, promoting a robust immune system and enhanced disease resistance.
If you aren’t taking Alpha BRAIN®, you are operating at a disadvantage.
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If you aren’t taking Alpha BRAIN®, you are operating at a disadvantage.
Find out why.
How to Cold Plunge 101
How to Plunge
Pre-Chill the Water to the desired temperature before you dive in. This ensures you get the full therapeutic effect right from the start.
Safety First: It should be cold, but not painfully so. Beginners can start between 45°F and 59°F, as that offers cold exposure benefits without the shock of near-freezing temperatures.
Ease Into It: Especially if you’re new to cold plunging, begin by immersing yourself gradually. Start by dipping your feet and slowly work your way in until you're fully submerged. Deep, steady breathing will help manage the initial shock and stabilize your heart rate.
Stay Hydrated: Cold plunging can be physically taxing. Ensure you drink plenty of water before and after your plunge to stay hydrated.
Mind Over Matter: Focus on calming your mind as you adjust to the temperature. Use this time to meditate or practice mindfulness to enhance the mental health benefits.
Post-Plunge Care: After you finish your plunge, gently warm yourself with light stretching or a warm towel. Avoid hot showers immediately after to maximize the benefits of the cold exposure.
When to Plunge
After cold exposure, your body heats up.Yes, you read it right, HEATS up. Body temperature increases tend to wake us up, whereas body temperature decreases tend to shift us toward sleepy states. This means you should ideally cold plunge early in the day, and not too close to bedtime.
Sometimes, it’s better to do it late than never, but that depends on how your body feels, how much you're into it, and your personal preferences. However, generally, some people may feel sleep disturbances if they do it later in the day in the evenings.
How Long to Plunge For
Start with shorter durations (1-3 minutes) and gradually increase to 3-5 minutes as your body adapts.11 minutes of cold exposure are sufficient to unlock the health benefits of cold exposure.
Always ensure the water temperature is safely cold, not freezing, to avoid shock or hypothermia. If 36-39F degrees feel low, listen to your body.For 45+ folks, degrees of 45F or 50F can be very beneficial, too.
The Difficulties of Plunging at Home—and How Thousands are Overcoming Them
Everything about cold plunging sounds enticing, especially if you've already experienced its benefits somewhere. But replicating this at home?
That's a different story.
You'll need a standard-sized bathtub, which typically holds about 40 to 60 gallons of water.
Keeping water ice-cold isn't simple; it can require up to 20 large ice packs to achieve the desired temperature (and it won't hold it for long).
Consistently maintaining this setup is not only a logistical challenge but also an ongoing expense (up to $1,396 yearly on ice packs alone).
Not to mention the water, time and energy used to maintain it.
And the "clean up after" involved...
If you've tried, you'll know how difficult it can be to maintain this consistently, 2 to 3 times a week. And if you're actively trying to improve your recovery or compete, even more.
Now imagine this:
Cold plunging at home as simple as pressing a button(or pre-scheduled through your phone).
A spa-like retreat with perfectly chilled, clean water that's ready for your plunge whenever you are—no ice packs required.
Quick and consistent cooling down to 37-39F°even in 100°F heat (and similarly heat up water to 104°F even on the chillest nights).
A setup that includes everything you needand only takes 5-10 minutes to install, no tools required.
With state-of-art 20-micron water filtration and UV sanitization—eliminating the need of chlorine.
Perfect for any place indoor or outdoor—all-season outdoor-rated with whisper-quiet operation.
And easy and efficient maintenance.
A setup that is eligible under the new HSA/FSA scheme and pays itself back on ice packs alone with just over an year.
A setup no other setup can compete with...
This is all now possible with the latest 2024 model Arctic Warrior all-in-1. It doesn't just meet the criteria for cold plunging at home; it redefines the golden standard.
Now that HSA and FSA accounts can fund home wellness breakthroughs like cold plunge systems up to 40% of their cost, there's no better time to introduce one in your home, garage, patio, backyard, or existing pool.
THE ARCTIC WARRIOR
Official Cold Plunge Partner of TrueMed
Exclusive Offer: Save up to 52% OFF onAll-in-1 Cold Plunge Bundles + use your HSA/FSA to cover 40% of the rest.
Offer valid for: Dec. 22. In Stock: 9 bundles left.
Rated #1 Cold Plunge of 2024: The Arctic Warrior All-in-1
The industry's most advanced cold plunge—combining powerful cooling and filtration in a plug'n'play setup with effortless maintenance.
Smart Wi-Fi & App Control
Whisper-Quiet Operation
XL Tub fits up to 2 people
All-Season Outdoor-Rated
Cool water to 36°F +
Heat up to 104°F
2-4X Faster Cooling vs. other chillers
Offer valid for: Dec. 22. In Stock: 9 bundles left.
UNLOCK OFFER: UP TO 52% OFF
+ EXTRA 30-40% OFF with HSA/FSA spending
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"We strongly recommend a 3-month supply as clinical studies show that it takes at least 45 days to see the reduction in hair loss and 150 days to activate new hair growth"
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100 Day Trial. Free Shipping. 1 Year Warranty.
Dive into Wellness with The Easiest, Most Convenient Way to Cold Plunge at Home
Simple 5-10 Minute Installation
Simply plug the pump & inflate the tub. Deflate & take it anywhere you go with the included backpack.
Powerful chiller quickly cools down waterto 37°F
Crystal-clean filtered water with UV sterilization
Perfect for both indoor and outdoor use
Remotely Control Your Temperature & Chiller
Manage your entire plunge experience & temperatures accurately through the Wi-Fi app.
Full control via App (iOS & Android)
Smart constant temperature
Pre-Schedule Cold/Heat & Auto ON/OFF timer
Auto ON/OFF timer pre-sets
How Does The Arctic Warrior Compare?
Equipped with superior cooling power, the Arctic Warrior effectively cools water even in the highest 100°F+ heats. With reimagined water flow efficiency, low maintenance and whisper-quiet operation, there really is no competition.
ICE BATH STRUCTURE
TUB SIZE
EASE OF SETUP
FITS USERS UP TO 6'9"
SUITABLE FOR INDOOR & OUTDOOR
CHILLER WI-FI CONTROL
PERSONALIZATION SETTINGS
BOTH COOLING + HEATING
1 PERSON, 10 MIN INSTALLATION
MONEY-BACK GUARANTEE
COST
SUPER SOLID
FITS UP TO 2 PEOPLE
PLUG & PLAY
YES
YES
EASY APP CONTROL
YES
YES
YES
100 DAYS
$0
PER SESSION
Other At-Home Cold Plunges
CHEAP & UNSTABLE
FITS 1
DIFFICULT, HEAVY
NO
NO
NO
NO
NO
NO
NO
UP TO$1396
IN ICE PACKS YEARLY
Spa Cold Plunge
SOLID
FITS 1
PLAY
MAYBE
ONLY IN OR OUTSIDE
NO
NO
NO
NO
NO
$50-100+
+ BOOK, TIME, SHARE
ICE BATH STRUCTURE
TUB SIZE
EASE OF SETUP
FITS USERS UP TO 6'9"
SUITABLE FOR INDOOR & OUTDOOR
CHILLER WI-FI CONTROL
PERSONALIZATION SETTINGS
BOTH COOLING + HEATING
1 PERSON, 5-10 MIN INSTALLATION
MONEY-BACK GUARANTEE
COST
SUPER SOLID
FITS 2 PEOPLE
PLUG&PLAY
YES
YES
EASY APP CONTROL
YES
YES
YES
100 DAYS
$0
PER SESSION
What Do Health Experts Say?
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What The Media Says...
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Clinical research references
1. "The Acute and Longer-Term Effects of Cold Water Immersion in Highly-Trained Volleyball Athletes During an Intense Training Block" (Frontiers): Observed improvements in neuromuscular performance and recovery in athletes.
2. "Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise" (PubMed): Found effectiveness in reducing post-exercise muscle soreness.
3. "The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise" (PubMed): Highlighted reduction in inflammation and stress responses post-exercise.
4. "Increasing the Resilience-Enhancing Effects of Deliberate Cold Exposure" (Huberman Lab): Suggested increased resilience with movement during immersion.
5. "The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial" (PLOS ONE): Showed reduction in illness days, improvement in life quality, and work productivity.
6. "The Surprisingly Therapeutic Effects of Cold Water Immersion" (Psychology Today): Discussed cold water immersion in behavioral therapy for physiological calm and emotional regulation.
7. Lindsay et al. (2017): Found that cold-water immersion following mixed martial arts training attenuates muscle damage and inflammation.
8. Stephens et al. (2017): Indicated effectiveness of cold-water immersion.
9. Wilson et al. (2018): Suggested that whole body cryotherapy might be more effective than cold water immersion in reducing soreness post-resistance training.
10. Choo et al. (2018): Observed positive effects on performance and thermoregulation post ice immersion.
11. Tavares et al. (2019): Ice immersion indicated benefits in reducing fatigue and soreness in elite rugby athletes during intense training.
12. Peake et al. (2017): Found that cold water immersion is more effective than active recovery for minimizing inflammatory and stress responses post-resistance exercise.
13. Poppendieck et al. (2020): Suggested regular cold-water immersion post-strength training may effect training adaptation and muscle thickness.
14. Harrison (2015): Observed that cold plunge can induce happiness and immune response boosts.
15. Reading et al. (1994): Found that shivering increases endurance and resilience in U.S. Marines.
16. Perez-de-Sa et al. (2003): Showed shivering increases oxygen consumption during normovolemic hemodilution.
17. Liu et al. (2009): Demonstrated that inhibiting shivering increases core temperature, indicating shivering's role in metabolic heat production.
18. McDermott et al.: Suggested ice-water immersion as an effective method for treating exertional hyperthermia.
19. Miller, Launstein, and Glovatsky: Indicated effectiveness of adding ice to water baths for cooling in heatstroke emergencies.
20. Higgins, Cameron, and Climstein (2012): Found evidence that ice baths may be beneficial for recovery between rugby games.
21. Wang et al. (2018): Reviewed rapid cooling treatment measures for exertional heat stroke, emphasizing CWI as optimal.
22. Zimmer et al. (2003): Found sex differences in cortisol response to a noxious stressor (intermittent hand immersion in ice water).
23. "Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise" (PubMed): This study found that cold water immersion helped in reducing muscle soreness post-exercise.
24. "The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise" (PubMed): This research highlighted the influence of cold water immersion on reducing inflammation and stress responses in muscles following exercise.
25. "Increasing the Resilience-Enhancing Effects of Deliberate Cold Exposure" (Huberman Lab): The study suggests that cold water immersion can be a highly effective tool for increasing resilience, especially when movement is involved during the immersion.
26. "The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial" (PLOS ONE): This trial showed a reduction in illness days and improvement in quality of life, work productivity, and anxiety reduction in participants who took cold showers.
27. "The Surprisingly Therapeutic Effects of Cold Water Immersion" (Psychology Today): Discusses the use of cold water immersion in dialectical behavioral therapy for physiological calm and emotional regulation.
28. A study discussed in the Huberman Lab highlights the benefits of deliberate cold exposure for enhancing resilience, particularly when moving limbs during immersion.
29. Research in a Randomized Controlled Trial published in PubMed investigated the impact of cold showering on health and work, examining its effects on illness days and work productivity.
30. A study found in Cryobiology (2014) investigated gender-specific responses to cold exposure, examining body cooling rates and different neuroendocrine and immune responses.
31. Research from the European Journal of Applied Physiology (1996) explored changes in sympathetic activity, cardiovascular functions, and plasma hormone concentrations due to cold water immersion in men.
32. A study in the Journal of Affective Disorders (2009) suggested that adapted cold showers might be a potential treatment for depression, observing changes in the sympathetic nervous system and neuroendocrine responses.
33. The PLOS ONE journal published a study on the effects of cold showering on health and work, focusing on self-reported illness days and related leave from work.
34. UCLA Health highlighted research on cold showers, suggesting potential benefits in combating symptoms of depression, improving circulation, and increasing metabolism.
35. JAMA Surgery (2015) presented evidence for a standardized preadmission showering regimen in surgical patients, examining antiseptic skin surface concentrations.
36. Research in the European Journal of Applied Physiology (1996) also looked into the effects of cold water immersion on sympathetic activity and cardiovascular functions.
37. A study in Cryobiology (2014) investigated the body's neuroendocrine and immune responses to gender-specific cold responses.
38. The Journal of Affective Disorders (2009) examined the potential of adapted cold showers in treating different sub-types of symptomatic depression.
39. A study from PubMed highlighted the benefits of cold showers in boosting mood and decreasing anxiety.
40. Wang et al. (2018): Reviewed rapid cooling treatment measures for exertional heat stroke, emphasizing Cold Water Immersion as optimal.
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+ save up to extra 40% OFF with HSA/FSA spending
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