After a workout: athletes and weekend lifters plunge after training as part of their recovery routine. It slots in naturally beside the infrared sauna and red light therapy.
Recovery & Resilience
Cold Plunge Therapy in Gainesville, FL
A private cold plunge suite in Gainesville, part of the Bespoke Wellness Floor. Clean, steady 41°F water and Dr. Indianos behind every visit. Call or text (352) 450-1004 to book your first plunge.
Consultation with Dr. Indianos, MD.
Physician-ledDr. Carolyn Indianos, MD
Private suiteSteady 41°F water
Complimentary first consultationCall or text (352) 450-1004
Gainesville, FL5010 W Newberry Rd
The ritual
How Cold Plunge Therapy Works, The Physiology
A cold plunge is a short, deliberate dip in cold water. Ours is held at a steady 41°F with clean, circulating water in a private suite, and most sessions run two to five minutes.
You step in, breathe, and stay as long as feels right. The first 30 seconds are the loudest part. Then your breathing settles, and many clients describe a wide-awake, refreshed feeling as they warm up.
Cold exposure is a growing area of research.
Call or text (352) 450-1004 to book your first plunge.
Private suite
What clients tell us they value is the ritual: a clear start, a hard thing done on purpose, and a warm finish.
Why it becomes a habit
Why clients return
Cold Plunge Benefits, Why Clients Make It a Habit
A reset after a long day: a few minutes of cold water is a clean break between work and evening.
A mental win: choosing the cold, staying calm, and walking out proud of it builds a kind of resilience that clients love to chase. Many make it a two to three times a week habit.
Post-procedure timing: if you have had surgery or injectables recently, check timing with Dr. Indianos before you plunge.
Your circuit
Contrast Therapy, Cold Plunge + Sauna Integration
Bespoke pairs the plunge with the infrared sauna and red light therapy, so you can build a full contrast circuit in one visit:
- Begin
Warm-up (optional)
a short session in the infrared sauna
- In the water
Cold plunge
two to three minutes in 41°F water
- Rewarm
Warm-up
a few minutes back in the sauna or under red light
- Round out
Repeat
two or three rounds, finishing with a quiet rest
Clients love the rhythm: hot, cold, rest, repeat. It is the most satisfying hour on the wellness floor.
Safety and supervision
A physician-led start
A physician-led clinic is the right place to start cold plunging. If you have a heart condition, uncontrolled high blood pressure, Raynaud's syndrome, or extreme cold sensitivity, talk with Dr. Indianos before your first session.
At Bespoke Aesthetics:
- Dr. Indianos reviews your health history before your first session
- Your first session is supervised, with breathing techniques taught up front
- Beginners start short (30 to 60 seconds) and build from there, with a five minute maximum
- A warm-up in the sauna or under blankets follows every plunge
Nobody is pushed. Even 30 seconds counts, and each person's tolerance is respected.
Your physician
Dr. Carolyn Indianos, MD
Founder and Medical Director, Bespoke Aesthetics
Bespoke Aesthetics' cold plunge is physician-led. Dr. Carolyn Indianos, MD reviews your health history, supervises your first session, and helps you build a contrast routine that fits you. The plunge is kept at 41°F with clean, circulating water, in a private suite.
Medically reviewed by Dr. Carolyn Indianos, MD, Founder and Medical Director, Bespoke Aesthetics.
Visit us in Gainesville
Plan your first plunge
We are at 5010 W Newberry Rd, Suite C in Gainesville, open Monday to Friday 10:30 AM to 5 PM and Saturday 12 PM to 4 PM.
Your first consultation is complimentary. Call or text (352) 450-1004 to book.
The wellness floor
More on the wellness floor
Complete the contrast circuit: alternate your cold plunge with the infrared sauna, recover under red light, or rehydrate with a drip in the IV Lounge.
Members get weekly access to the cold plunge, infrared sauna, and red light therapy.
Frequently Asked Questions
Common questions about treatment, protocols, and Bespoke’s clinical approach.
A cold plunge is a short dip in cold water, usually two to five minutes. People use it to recover after workouts, reset after a long day, and build a routine that feels like a small daily win. Research on cold-water immersion is ongoing. Call or text (352) 450-1004 to book your first plunge.
Clients choose cold plunge for post-workout recovery, a mental reset, and the sense of resilience that comes from doing something hard on purpose. It works well as a regular habit, often two to three sessions a week. Call or text (352) 450-1004 to get started.
Cold plunge is a good fit for many healthy adults. If you have a heart condition, high blood pressure, Raynaud’s, or extreme cold sensitivity, check with Dr. Indianos first. Your first session is supervised, and nobody is ever pushed past what feels right.
Beginners usually start with 30 to 60 seconds and work toward two to three minutes as the cold gets easier. We keep sessions to five minutes or less. Even a short plunge counts, and a warm-up follows every session.
Yes, and it is one of our favorite ways to use the wellness floor. Many clients alternate warm infrared sauna and cold plunge for a contrast circuit, finishing with red light or a quiet rest. Ask us to set up the whole circuit when you book.
Most people plunge after training, giving themselves 30 to 60 minutes after the workout. If you are lifting or sprinting soon, plunge afterward rather than right before. Dr. Indianos can help you time it around your routine.
Two to three times a week is a common rhythm, and some clients plunge more often. Start where it feels doable and let it grow. Bespoke members get weekly cold plunge access. Call or text (352) 450-1004 to plan your routine.
Cold plunge is at our Gainesville clinic, 5010 W Newberry Rd, Suite C, with easy parking. We are open Monday to Friday 10:30 AM to 5 PM and Saturday 12 PM to 4 PM, and we welcome clients from Gainesville, Newberry, Alachua, High Springs, and Ocala. Your first consultation is complimentary. Call or text (352) 450-1004 to book.
Begin your recovery
Ready for your first plunge?
Book your first cold plunge with Dr. Indianos. Your first consultation is complimentary. Call or text (352) 450-1004, and we will supervise your first immersion and help you build a routine you actually keep.
Bespoke Aesthetics
5010 W Newberry Rd, Suite C, Gainesville, FL
Where We Serve
Trusted by cold plunge therapy clients across North Central Florida
Bespoke serves Gainesville, Haile Plantation, Tioga, Jonesville, Newberry, Alachua, High Springs, Archer, Hawthorne, Fort White, Trenton, Williston, and Ocala: physician-led care delivered at our Gainesville clinic or via Bespoke Concierge in-home service.