01
Drop your email
One field. No account, no card, no quiz funnel.
Free PDF — lead protocol
The Ice Code
Thirty days of cold exposure and daily discipline, compressed into one tactical PDF. No 90-page ebook padding, no transformation promises — a protocol you can start tomorrow at 6 a.m. with the tap you already own.
Inside the PDF
Everything you need. Nothing to keep you scrolling.
01
The 30-day progressive cold protocol
Shower first, plunge later. Fifteen-second steps.
02
The breathing checklist
How to stay calm instead of gasping through it.
03
The exit protocol
Warming up right, without turning it into a reward loop.
04
The streak system
The exact move for the day you want to skip.
05
The operator log
A one-line tracking format you will actually keep.
How it works
02
Get the PDF
The Ice Code ships to your inbox. Five-minute read.
03
Run day one
Thirty seconds of cold, tonight or tomorrow morning. That is the whole ask.
Before you ask
I do not have an ice bath.
You do not need one. The whole first month runs on the cold tap of the shower you already own.
Is this dangerous?
Cold water is a real stressor, which is why the ramp is conservative and framed: start at thirty seconds, never train breath-holds in water, never go alone in open water, and check with a professional first if you have any condition.
Who is behind this?
The MoveYourIce team — self-starters running these exact protocols daily and logging them. The field notes on the blog are our own logs.
Last step
Day one is thirty seconds away.
Educational content about training and cold exposure — not medical advice. If you have any condition, talk to a professional before you start.