Reset your nervous system with contrast therapy.
Science-backed wellness protocols in Austin since 2019: infrared sauna, cold and hot plunges, compression, red light, vibration, and massage.Science-backed wellness protocols: infrared sauna, cold and hot plunges, compression, red light, vibration, and massage.
If it's your first visit, book The Protocol and someone walks you through every round.
Infrared sauna · 30 min
Cold plunge · 3 min
Red light · a few quiet minutes
Massage · 60 min
Normatec · the quiet part
The Protocol · five stages
First time?
If it's your first time, we'll guide you through every step. Someone walks you through The Protocol, from the sauna to the lounge.
What your first visit looks likeThe whole sequence, from the sauna to the lounge.
- 30 min
Thirty minutes of infrared heat, so your blood vessels are open before any cold.
- 3 min
This is where contrast therapy starts, with three minutes in the cold plunge.
- 3 min
Then three minutes in the hot plunge, and you go back and forth between the two tubs twice.
- Finish on cold
One last dip in the cold plunge, then out to the lounge to chill.
Dr. Jess Tranchina, a physical therapist for 28 years, and Delfin Ward started Generator as a recovery studio in South Austin. The whole place is built around #TheProtocol, the sequence of heat, cold, and quiet she put together in 2019, and you can also book the sauna, the plunges, massage, or red light on their own.
Who comes here
The person who keeps going hard, all day, every day, and constantly feels drained. That is who Dr. Jess built this for. People tell her they sleep better, their mood lifts, and they feel less anxious once it's part of their routine.
"High performers schedule work. Elite performers schedule recovery." Dr. Jess, on KXAN's Studio 512
You don't need to be training for anything, and there's no gym floor here. Come once, see how the next week feels, and read the research behind all of it on the evidence page whenever you like.
I have been doing their recovery protocol for two years and I look forward to it every time I go.
Individual results vary. Nothing here is medical advice, and none of these services diagnose or treat a medical condition.
Questions people ask before their first visit
Were you Generator Athlete Lab?
Yes. Jess and Delfin still run it, and the recovery side came with us to South Lamar in 78704 while the gym floor stayed behind downtown, so there are no classes here now, only the recovery studio.
Where are you, and where do I park?
2043 South Lamar Boulevard, Suite 2-100, Austin 78704, inside WellSuite on South Lamar, with free parking on site.
Do I need a membership?
No. You can book any single session without one, so try it first. Regulars usually end up on a membership eventually, and that's a decision for after a few visits.
Never done cold before?
Mention it when you book and we keep that first round short, and skipping the tubs for the sauna and the lounge is a good first visit too.
