Health Journey: Augment

David O'Hara -

I’ve been looking at building a cold plunge at the house for a while now. I take cold showers pretty regularly, but let’s be honest — here in Texas, the tap water doesn’t get that cold (despite what my wife insists). It’s refreshing, sure, but it’s not that punch-you-in-the-face, wake-up-every-cell-in-your-body kind of cold I was chasing.

Naturally, I started gathering the materials for a DIY plunge setup. I was this close to pulling the trigger when something interesting happened. I noticed some construction happening around the corner from our house. I did a little snooping (which is basically just professional-level Googling). Turns out, it was a recovery and wellness center. SWEET!

Augment: Bio Hacking Wellness & Recovery Studio. Even better, it was just down the road (they're at 2772 Stonebrook Parkway in case you want to check them out). Close enough that getting there was practically no friction at all. And if there’s one thing I’ve learned about building lasting habits, lowering friction is everything. Now, instead of needing a full production to get a plunge in, we can just pop over there. Nearly every day, if we want (yes, I dragged Susie into it too).

The Protocol

When we started, we followed the typical protocol they recommended:

  • 20-minute infrared sauna session to start
  • 2-3 minute cold plunge (you can start as low as 30 seconds, but no way am I doing that)
  • 10-minute sauna round two
  • Another 2-3 minute cold plunge, ending on cold

After some more research and conversations with more seasoned folks, we landed on the following:

  • 3-minute cold plunge
  • 10-minute sauna
  • 2-minute cold plunge
  • 10-minute sauna
  • 1-minute cold plunge

I will then proceed to shake for about 40-45 minutes afterward until my core temp makes it back to the human range. And that's the key, the shaking is your body doing the work you want for the benefits. You don't want to fight this; don't towel off too much, put on more clothes, or drink a bunch of hot liquids, since this activity is where your body is seeing the benefits.

What Happened

Pretty quickly, I started noticing changes.

Blood pressure: My morning readings dropped by 15-20 points. I had to double-check because that’s a pretty significant swing.
Energy: I felt noticeably more energized throughout the day, like my body’s "battery" got upgraded to a newer, longer-lasting model.
Body composition: Subjectively, I felt leaner. But when I went for a DEXA scan? It told a different story. My body fat percentage had increased, and my muscle mass had decreased.

At first, I was scratching my head. Cold plunging is supposed to be good for you, right? Then it hit me: I had been plunging immediately after weight training. Oops. Turns out, the cold can blunt some of the inflammation needed for muscle recovery and growth. (Makes sense — inflammation isn't always bad; it’s part of how your body adapts.)

Since realizing that, I’ve stopped plunging right after lifting. I’m giving my body time to recover properly first, and I’ll be curious to see how that adjustment shows up on my next DEXA scan.

Lessons from the Ice

There’s something deeply satisfying about voluntarily stepping into discomfort. It's called hormesis and is the basis for "What doesn't kill me, makes me stronger". And no, it never really gets easier. Every time I walk toward that tub, my mind starts negotiating:

  • “Maybe just a short dip today.”
  • “Maybe skip it — you’ve had a hard workout already.”
  • “You know, lukewarm isn’t that bad...”
    But that’s the magic. Choosing discomfort sharpens resilience — physically, mentally, and emotionally. It’s a small, daily practice of doing the hard thing... and reaping the quiet rewards that stack up over time.

Final Thoughts

Will I still eventually build a cold plunge at home? Maybe. But for now, having an easy option around the corner — with community, accountability, and real results — feels like the right move.