Building the Cold Exposure Community, & The Benefits of Ice Baths - Steven Nikolovski

Are ice baths worth the pain, and how long should you stay in? I sat down with Steven Nikolovski, founder of Cold and Conscious, the ice bath and breathwork community that started with a tub of ice on Eastern Beach in Geelong.

Steve grew up in a Macedonian family in Geelong and was running one of Melbourne's biggest restaurants at 24, until burnout pushed him to rebuild his health from the ground up. We get into how morning dips with a mate grew into sessions for thousands of people, why he modelled the community on his parents' backyard, and how growing to six locations in two years burnt him out.

He also shares his simple cold plunge plan of two to three minutes, three to four times a week, why he says to skip the ice bath after lifting weights, and who should stay out of the cold.