Should you take an ice bath right after a workout? Is a sauna better for recovery or for building resilience? The worlds of fitness and wellness are flooded with advice on cold plunges and saunas, but most of it is confusing, conflicting, or just plain wrong. The truth is, both are powerful tools, but using them at the wrong time could actually be killing your gains.

In this episode, we cut through the noise to bring you a simple, science-backed guide to cold and heat therapy. Drawing on the work of neuroscientist Andrew Huberman and researcher Dr. Susanna Søberg, we'll give you practical, step-by-step protocols. You'll learn the optimal temperatures and timings for fat loss, muscle recovery, and mental resilience, and the one crucial mistake to avoid after lifting weights. Are you ready to learn when to embrace the cold and when to bring the heat?

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