COLD HEAT LAB

Protocol

Cold first. Heat second. Stop there.

Home protocol, not a clinic. Skip the session if you are already shivering, sick, or lightheaded.

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Any of these apply to you?

Heart disease, uncontrolled blood pressure, pregnancy, neuropathy, or meds that change heat/cold tolerance.

Lab clock

2:00

  1. 01

    Cold

    2–4 minutes at 50–59°F once you can stay calm. Beginners: 60–66°F for 60–90 seconds.

  2. 02

    Rewarm

    1–2 minutes. Dry off. Do not sprint into heat while gasping.

  3. 03

    Heat

    12–20 minutes infrared or traditional. Stop if dizzy or nauseous.

  4. 04

    Salt + water

    That is the cooldown. Then go to work.

Consistency beats hero minutes. If you will not end a shower cold, a four-thousand-dollar plunge becomes a planter.

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