← Back to Blog
📄 This article:
Full Article
|
Key Takeaways
|
Full Transcript
|
Wim's Wise Words
Home
>
Contrast-therapy
>
Harnessing Contrast Therapy: A Comprehensive Guide to Recovery and Longevity
Ep 567 Cold Hot Therapy For Recovery 7 Day Fasts with Dr Brandon Roberts
Key Takeaways
Cold and hot therapy can help reduce delayed onset muscle soreness (DOMS).
Cold therapy is most effective when applied within the first 24 hours post-exercise.
Heat therapy can be applied anytime and still has a moderate effect on reducing soreness.
For hypertrophy, heat therapy may be more beneficial than cold therapy.
DOMS is not a requirement for muscle growth; soreness does not directly correlate with progress.
Athletes may benefit from cold therapy for quicker recovery between events.
Cold showers can enhance mental resilience, but their physiological benefits are less clear.
20
Percentage decrease in strength due to severe DOMS.
24
Hours post-exercise when cold therapy is most effective.
72
Hours when DOMS can peak after intense exercise.
Cold and Hot Therapy for DOMS
Meta-analysis reviewed various studies on the effects of cold and hot therapy.
Cold therapy is effective within the first 24 hours after training.
Heat therapy can be effective regardless of timing.
Fasting Retreat Study
Discussion on the physiological effects of a seven-day fasting period.
Exploration of fat loss and other health benefits during fasting.
Hypertrophy and DOMS
Soreness is not necessary for muscle growth.
Strategies for managing DOMS to optimize training frequency and volume.
Mental Benefits of Cold Showers
Cold showers can boost mental resilience.
Scientific evidence on cold showers' health benefits is limited.
Notable Quotes
"You don't want to always be sore because that's bad."
"If your goal is hypertrophy, you don't want to use cold therapy."
"Cold showers are just hard mentally; they make other things in life easier."