Ice Bath Basics: The 30-Day Cold Plunge Protocol is a structured, beginner-friendly guide designed to help readers safely explore cold exposure through a clear, time-bound system.Rather than promoting extremes, this book introduces a measured 30-day progression that emphasizes consistency, safety, and practical application. Each step is designed to help readers understand how cold exposure may support everyday wellness routines when used responsibly.Inside this guide, readers will discover: - A 30-day cold exposure framework designed for gradual adaptation- Simple daily routines that fit into 5-10 minutes per day- Clear explanations of how cold exposure interacts with the body- Setup options ranging from at-home bathtubs to plunge pools- Guidance on timing, duration, and recovery practices- Practical considerations for stress management and physical recovery- Safety-first recommendations for beginnersThis book is written for readers who want clarity not hype. It avoids extreme claims and focuses instead on education, structure, and informed practice. Each chapter builds logically, allowing readers to progress at their own pace while learning how to listen to their body's signals.Ice Bath Basics is not a medical guide and does not replace professional advice. It is an educational resource designed to help readers make informed decisions about cold exposure as part of a balanced lifestyle.Whether you are new to cold plunging or seeking a clearer, more organized approach, this guide provides a calm, practical starting point without pressure, exaggeration, or unnecessary risk.