Cold Plunge/Sauna Protocol
Cold Plunge
Deliberate cold exposure causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body. These neurochemicals make us feel alert and can make us feel agitated and as if we need to move or vocalize during the cold exposure. Cold causes their levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.
Start at 60 degrees and work toward low 30s
2-4 sessions lasting 1-5 mins each distributed across the week.
Ankles and wrists submerged and water up to neck
Do on rest day or upon waking, avoid directly pre/post training
Sauna
Regular use of sauna can improve Cardiovascular health, mood, stress response, overall health, and growth hormone release. Drink at least 16 ounces of water for every 10 minutes you spend in the sauna.
Sauna for Cardiovascular Health
5 to 20 minutes per session and repeat the use of the sauna from 2 to 3x per week, or as often as 7x per week.
General Health
Total of 1 hour per week, but not all at once. Rather, split that into 2 to 3 sessions.
Growth Hormone Release
Fasted (2-3 hours no food)
To further increase metabolic gains, alternate periods of sauna with deliberate cold exposure during the rest periods.
30 minutes in sauna, then cool off outside sauna for 5 minutes, then 30 minutes more in sauna, then cool off. A few hours (or more) later in the day, you repeat that for a total of four 30-minute sessions of sauna in one day, once per week.
