Unlocking Recovery: The Science of Cold and Heat Therapy - Key Takeaways

Key Takeaways

Cold therapy can stunt hypertrophy growth if used immediately after workouts.
A structured cold and heat therapy plan can improve testosterone, sleep, and joint recovery.
Heat therapy enhances cardiovascular health and mood, while cold therapy boosts neurotransmitter release.
Contrast therapy (alternating heat and cold) can improve blood flow and recovery.
Personal goals dictate the effectiveness of cold vs. heat therapy.
AI tools like Whoop can track recovery metrics and optimize therapy protocols.

minutes of cold exposure per week for therapeutic effects.

2-300%

increase in dopamine and serotonin from cold exposure.

sauna sessions per week recommended for cardiovascular benefits.

"The more cold you can tolerate, the more profound effects that you'll see."

"If you're doing decent amount of weights, hold off on cold therapy for at least 24 hours."

"AI can truly change people's lives much easier, efficiently, all these things."