Avoid cold immersion, such as ice baths, within four hours after training sessions aimed at endurance, hypertrophy, or strength, as the inflammation from these workouts is crucial for adaptation. Cold water immersion reduces inflammation and can hinder progress.

Deliberate cold exposure, such as cold showers or ice baths, offers distinct benefits compared to other self-imposed stressors due to the immediate onset of stress it creates.

Cold water immersion before exercise has been shown to significantly increase testosterone levels, suggesting that resilience training can enhance hormonal health.

Using ice baths after resistance training may short-circuit muscle growth and repair by interfering with pathways that promote these processes.

Experiencing discomfort through practices like cold plunges can help us build resilience and learn to navigate stress more effectively.

Deliberate cold exposure, like taking a cold shower, might help relieve hangover symptoms by increasing epinephrine levels, which can aid in alcohol clearance.

Heat can be beneficial immediately after training as it dilates the vascular system, enhancing nutrient delivery to muscles and ligaments.

To safely use deliberate cold exposure for hangover recovery, aim for one to three minutes in cold water, which can spike adrenaline and dopamine levels.

Many people incorrectly use cold exposure methods, such as cold showers or ice baths, to increase metabolism; the right protocols are essential for effective fat loss.