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Sauna vs Cold Plunge The Ultimate Recovery Protocol I ve Used Since the 90s

Key Takeaways

Contrast therapy (sauna and cold plunge) can help reduce biological age and improve recovery.
Sauna sessions of 15-20 minutes followed by 2-3 minutes in a cold plunge are recommended.
Benefits include reduced muscle soreness, improved emotional stability, and better blood sugar control.
Regular sauna use can decrease all-cause mortality by around 40%.
Hydration is crucial before and after sauna and cold plunge sessions.
Cold immersion aids in reducing inflammation and enhancing mental clarity.
Both therapies should be used in moderation to avoid overstressing the body.

40

Percentage decrease in all-cause mortality from regular sauna use.

15

Recommended minutes for initial sauna sessions.

3

Recommended minutes for cold plunge sessions.

Introduction to Contrast Therapy

Overview of sauna and cold plunge benefits.
Personal experience with contrast therapy since the '90s.

Benefits of Sauna

Increases circulation and detoxifies the body.
Promotes muscle relaxation and flexibility.
Improves cardiovascular health.

Benefits of Cold Plunge

Reduces inflammation and muscle soreness.
Enhances emotional stability and blood sugar control.
Stimulates the sympathetic nervous system for mental clarity.

Recommended Protocols

Start with shorter sessions and gradually increase duration.
Aim for 4-6 sauna sessions per week for optimal benefits.
Use contrast therapy (sauna followed by cold plunge) for enhanced recovery.

Hydration and Supplementation

Importance of hydration before and after sessions.
Consider electrolyte and magnesium supplementation.

Conclusion

Consistency in using sauna and cold plunge is key.
Listen to your body and adjust routines as needed.

Notable Quotes

"I've been able to reduce my biological age every year since 2014."

"You feel harder to kill for the rest of the day."

"These are powerful tools to improve your recovery and performance."