The Optimal Recovery Protocol: Sauna vs. Cold Exposure for Women - Key Takeaways

Key Takeaways

Heat exposure, particularly through sauna use, is recommended for women over cold exposure.
True Finnish saunas (185-210°F) are preferred over infrared saunas for effective heat therapy.
Cold water exposure should be around 55-56°F for women to avoid severe constriction and promote benefits.
Heat exposure can improve insulin and glucose control, and help manage menopausal symptoms like hot flashes.
Deliberate cold exposure may help manage endometriosis by reducing inflammation.
Post-resistance training sauna use can enhance performance by increasing blood volume and cardiovascular efficiency.
Avoid combining hyperventilation techniques with water exposure due to safety concerns.

"Heat exposure sends a stronger stimulus to the hypothalamus and improves serotonin production."

"Deliberate cold exposure can help control endometriosis by dampening inflammation."

"Post-resistance training sauna exposure can improve performance by increasing blood volume."