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Sauna or heat after lifting

Take the sauna after lifting, not the ice bath.

Strength · Practice · members

Pre-cooling

Ice your drink before a hot session. In cool weather, skip it.

Strength · Practice · members

Cold-induced brown adipose tissue activation

Plunge if you like how it makes you feel. Don't put it on your fat-loss plan.

Metabolism · Practice · members

Sauna-to-plunge

Plunge between sauna rounds. The cold makes the next round easier.

Vitality · Practice · members

Contrast therapy

Plunge cold if you need your legs tomorrow. Neither fixes the soreness.

Strength · Practice · members

Wim Hof method

Do the breathing. Never in the water.

Defense · Practice · members

Open-water swimming

Swim cold if you enjoy it. Wade in slow and never alone.

Calm · Practice · members

Cold shower

Finish the shower cold for the wake-up. It won't stop you getting ill.

Focus · Practice · members

Heat acclimation

Train in the heat before a hot race. The sauna afterwards won't do the same job.

Strength · Practice · members

Hot bath

Run ten hot baths in two weeks and check your fasting glucose after.

Vitality · Practice · members

Steam room

Use the steam room to relax. Take the health claims to the dry sauna.

Vitality · Practice · members

Uberman / Everyman polyphasic schedules

Sleep the night in one block. Drop the nap schedule.

Recovery · Practice · members