Michael Ulloa cuts through the wellness marketing to examine what cold water immersion actually does—and doesn't do—for recovery, inflammation, and performance.
Key Insights
cold exposure reduces inflammation but may blunt hypertrophy signals
Timing matters: avoid immediate post-strength training
Mood and focus benefits are well-established through dopamine pathways
Sleep benefits depend on timing and individual response
"The body adapts to what you consistently demand of it—stress builds resilience when applied deliberately."