Even mild dehydration can diminish cognitive and physical performance, so it's important to maintain adequate hydration and electrolyte levels for brain health.

Hydration is crucial for brain clarity and overall health; I hydrate to the point that my urine is crystal clear, which helps with brain clarity.

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.

Replenishing electrolytes, particularly sodium, potassium, and magnesium, is crucial for proper brain and bodily function after drinking.

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

The Galpin Equation suggests that you should drink your body weight in pounds divided by 30 in ounces for every 15 minutes of exercise, adjusting for sweat loss as needed.

Cold showers post-training do not significantly hinder training effects compared to full cold water immersion, providing some mental benefits without the same metabolic effects.

Exercise increases body temperature and alertness, impacting sleep quality; different forms of exercise can have varying effects on sleep.

Resistance training and cardiovascular exercise are both necessary for overall health, cognitive function, and maintaining muscle mass as we age.