Cold water therapy can have many different benefits on the body including reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation. But what really happens to you after 30 days of ice baths?

Rob Carlin, Managing Director at Superior Wellness, took part in a 30-day study in June 2023 to assess the health benefits of using an ice bath as part of his daily routine. 

Rob Carlin sat in a Chill Tub ice bath on a high street. There are various restaurants in the background of the image, and Rob is smiling directly at the camera.

Working in partnership with TransformNow we set out to assess what happens to your body after using the Chill Tubs every day for 30 days prior to Rob’s daily workout. Dr Imran Khan, founder of TransformNow, launched in 2013, has over 20 years’ experience in the health sector on both a practical and academic level supported this study. Based nationwide, they are proud to have won UK Fitness Awards in 2019 for Science and Innovation.

Before starting this 30-day study, Rob travelled to their Birmingham office to see Dr Imran Khan at Transform Now to undergo different assessments to measure the following body levels, including the following:

  • Inflammation Levels: C-Reactive Protein (CRP), Erythrocyte Sedimentation Rate (ESR) and Interleukin-6 (IL-6)
  • Testosterone Levels: Total Testosterone Test and Free Testosterone Test
  • Additional Markers: Cortisol Levels, Complete Blood Count (CBC), Blood Urea Nitrogen (BUN) and Creatinine, Liver Function Tests and Lipid Profile
  • Subjective Markers: Energy Levels, Sleep Quality and Mood
  • Bodyfat Percentage
  • Expiration Lung Volume Test
Chill Tubs managing director Rob Carlin being wired up to a machine to test various health metrics. He is sat on a beige leather armchair, and he is smiling.

We documented Rob’s Chill Tub 30-day study journey on social media with regular updates and videos on his progress, including any changes he was starting to see. During this time, he noticed that his energy levels and recovery improved, he felt happier, and he was sleeping better too.

Rob also had the same series of tests with TransformNow at the end of the 30-day study so we could compare the cold plunge results. The tests were taken exactly a month afterwards and at the same time of day.

Chill Tubs managing director Rob Carlin sat in a Chill Tubs cold plunge ice bath. He is smiling at the camera.

Ice Bath Results

So what were the ice bath results after this 30 day case study?

“Rob’s cortisol levels have also reduced by 24.9% from 533 to 400 nmol/L whilst his testosterone levels have also increased by 16% from 12.20 to 14.20 nmol/L.”

And from the immunology tests, Rob’s Rheumatoid Factor has decreased from <10 to 9.00 and the Interleukin 6 has decreased from 4.6 to 3.2.

“Rob is at an advantage as he is already incredibly lean and trains every day. Therefore, the ice bath results have indicated only a slight change. If we had done the same study with someone with a different body composition who did not exercise regularly, the results could have been very different.

“Furthermore, the study was also only for the duration of one month. If the study had been for eight weeks instead of four weeks, the cold plunge results may have indicated a greater impact.

“Overall, I can say that using the Chill Tub every day has indicated that it can result in minor improvements on the body.  Due to the short length of the study, we can’t conclusively say that it proves it, but certainly it is a very good indication.”

Other key indicators that changed include Rob’s weight that reduced from 77.5kg to 75.8kg, his BMI reduced from 23.4 to 22.9 and his body fat percentage reduced from 12.8% to 11.9%.

Rob’s genetic age was also 2.5 years younger than he actually is, which is another indicator that using an ice bath every day has a positive impact on your body.

How Did Rob Find It?

We also asked Rob what the experience was like using the Chill Tub every day: “I actually enjoyed the experience. The first few days were hard, but once I got used to it, I was actually looking forward to using the Chill Tub. I did notice a considerable difference in my energy levels, and it certainly helps with my recovery from training.”

“I suffer from poor circulation and took a photo at the start of the study and at the end and my circulation had definitely improved.”

“I also felt it improved my mental health too.  I felt much happier and positive and on average I actually slept better too.”

“I would like to thank Imran and the team at TransformNow who provided me with the tests to carry out this study.”

“I am also continuing with the ice bath journey, and I am now a regular ice bath user.”

Frequently Asked Questions

Cold plunge results will vary across different people however, some of the potential benefits include reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation.

It’s important to note that Chill Tubs are not suitable for everyone and can be uncomfortable or even dangerous for some individuals. It’s always best to consult with a healthcare professional before starting any new recovery routine.

In addition to physical benefits, the Chill Tub may have mental health benefits. Use of the Chill Tub may help improve your mood and increase mental alertness.

Chill Tubs are suitable for most people, most of the time, however we recommend taking a cautious approach. We would advise that people with reduced mobility, sensory, and/or cognitive abilities only use the Chill Tub if supervised and only if they have the knowledge necessary to use the equipment safely, as well as to understand the dangers arising from improper use.

Tolerance to cold water varies from person to person, and we recommend being mindful of gradually building up the duration of use with the Chill Tub and be cautious when using it alone.

Children must be supervised near the Chill Tub to make sure they do not play with the equipment and do not carry out operations to be performed by adults (cleaning cycles/maintenance). Always attach the cover when not in use. Small children are not advised to use the Chill Tub.

Pregnant women should talk to a doctor first, and low temperatures are not advised. Anybody under medical care, such as people with heart conditions, diabetes, high or low blood pressure or other health problems, must not use the Chill Tub without first consulting their doctor. Moreover, people with infectious diseases should not use the Chill Tub without first consulting their doctor.

Do not use the Chill Tub after drinking alcohol or taking recreational drugs. The use of alcohol or drugs can greatly increase the risk of fatal hypothermia when using the Chill Tub.

The amount of time you can spend in cold water without suffering from hypothermia is determined by the water temperature, your body size and shape, your level of cold adaptation and your experience, among other factors. Check with your doctor as relevant. Start with safe, short dips of 30 seconds to learn what your limits are.

If you begin to feel uncomfortable, or you start to shiver, listen to your body, get out and slowly warm up by walking around. If you like, you can check the water temperature before entering the bath, to ensure that it is at a suitable temperature for your experience in cold exposure. The temperature of the water is displayed as default on the control panel.