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.

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.

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

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.

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

Deliberately activating the stress system through methods like ice baths or cyclic hyperoxygenated breathing can help combat infections.

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.

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

Non-steroidal anti-inflammatory drugs can hinder gains in endurance, strength, and muscle size, so be cautious about their use around exercise.