Cold/Heat
Deliberate cold and heat exposure for recovery, resilience, and metabolic health. Progressive protocols for cold plunges, cold showers, and sauna.
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Cold/Heat Protocols
7 of 7Wellness education only. Review each protocol's caveats, contraindications, and source notes before changing your routine.
Deliberate Cold Exposure
11 min/week total of cold immersion at 50-59°F across 2-4 sessions. Produces a 250% dopamine increase lasting hours, boosts metabolism, and builds mental resilience.
Caveat for Deliberate Cold Exposure: Review first: Cardiovascular disease (get medical clearance)
Finnish Sauna Protocol
Sauna at 176-212°F for 15-20 min, 2-4x/week. The KIHD study (n=2315) showed 40% lower all-cause mortality with frequent use. Triggers heat shock proteins and improves vascular function.
Caveat for Finnish Sauna Protocol: Review first: Pregnancy
Heat Acclimation Primer
Use controlled heat exposure before hot-weather training or travel to improve heat tolerance gradually.
Caveat for Heat Acclimation Primer: Review first: Pregnancy
Cold Shower Progression
Start with 15 seconds of cold at the end of your shower and build up. An accessible gateway to cold exposure that builds resilience, boosts mood, and improves stress tolerance.
Caveat for Cold Shower Progression: Review first: Raynaud's disease
Contrast Therapy (Hot-Cold Cycling)
Alternate 3-5 min hot and 1-2 min cold for 3-5 cycles. Creates vascular pumping that enhances circulation, reduces inflammation, and accelerates recovery. End on cold.
Caveat for Contrast Therapy (Hot-Cold Cycling): Review first: Cardiovascular disease (rapid temperature changes stress the heart)
Cold Recovery Session
Use short cold-water immersion after selected hard sessions when soreness reduction matters more than adaptation signaling.
Caveat for Cold Recovery Session: Review first: Cardiovascular disease
Hot Bath Wind-Down
Use a warm bath or shower 1-2 hours before bed to support passive cooling and relaxation.
Caveat for Hot Bath Wind-Down: Review first: Dizziness with heat