The Science of Ice Baths: Insights from Prof. Thomas Seager

At Recovery On Demand, we’re passionate about bringing the science and practice of recovery into everyday life. That’s why we sat down with Prof. Thomas P. Seager, Co-Founder & CEO of Morozko Forge, Associate Professor at Arizona State University, and author of Uncommon Cold: The Science & Experience of Cold Plunge Therapy—to explore the deep science of deliberate cold exposure.

Prof. Seager has published over 150 scientific papers and his work spans human resilience, psychology, and entrepreneurship. His research and experiments shed new light on why cold exposure is more than just a trend, it’s a tool for building stronger, healthier, and more resilient humans.

You can watch the full podcast episode here: Prof. Thomas Seager on Cold Plunge Therapy

1. Cold Exposure and Metabolic Resilience

Deliberate cold immersion activates powerful mechanisms in your body designed to keep you alive in harsh environments. Prof. Seager explains that exposure to water at 1°C (34°F), 5°C (41°F), or 10°C (50°F) challenges your metabolism, forcing it to adapt and become more efficient.

This adaptation, known as metabolic resilience, helps regulate blood sugar, burn fat, and improve energy production. For people with conditions like diabetes, these benefits are particularly promising.

How to start safely:

Begin with shorter exposures (1–2 minutes) at moderate temperatures (10°C–15°C).
Progress gradually to colder water and longer durations.
Always listen to your body and avoid overexposure.

2. The Psychological Benefits of Cold Immersion

Cold immersion is not just about the body, it transforms the mind. Prof. Seager has observed remarkable changes in people struggling with PTSD, anxiety, and burnout. The shock of cold activates your nervous system, teaching your brain to stay calm in discomfort. Over time, this builds mental clarity, emotional resilience, and a deeper sense of control.

As Prof. Seager puts it: “Cold is a teacher. Every time you get in, you’re practicing courage.”

3. Targeted Cold Exposure Protocols for Health Conditions

Cold immersion is being studied in multiple health domains:

Diabetes: Improved insulin sensitivity and blood sugar regulation.
Cancer Support: Potential protective effects through hormetic stress (still early stage).
Prostate Health: Lowered PSA (Prostate-Specific Antigen) levels, which are linked to reduced prostate cancer risk.
Testosterone Boost: Regular cold plunges have been shown to support hormone balance.
Performance: Pre-cooling before workouts enhances endurance and prevents overheating.

While more research is ongoing, Prof. Seager’s protocols suggest that deliberate cold exposure is a powerful complementary practice, not a replacement for medical treatment.

4. A Myth to Address and a Truth to Embrace

The Myth: That cold therapy only works if you stay in for as long as possible. In reality, safety and consistency matter more than extreme duration. Even short, regular immersions provide benefits.

The Truth:

The presence of ice matters. Prof. Seager highlights research by Tim Noakes showing that simply seeing ice before immersion triggers anticipatory thermogenesis. Your body begins burning brown fat and preparing metabolically, even before you touch the water.

At Recovery On Demand, this insight guided us in developing our new premium chiller system, designed to produce slushed ice for the most effective plunges in Dubai. This is not just about cold—it’s about creating the visual and physical conditions that maximize results.

Why This Matters in Dubai

Traditional saunas and spas are common across the city, but high-quality ice baths in Dubai are harder to access. With Recovery On Demand, you don’t need to travel far or rely on makeshift setups. We bring premium cold plunge rentals with slushed ice chillers straight to your home, so you can practice cold exposure the right way, every day.