Protocols & Timing

Pre-Workout vs. Post-Workout: The Hypertrophy Debate

Athlete entering a cold plunge beside a lifter squatting in a gym, with a visible thermometer reading around 10–12°C and icons for time, temperature, and muscle recovery.

Cold exposure is a powerful recovery tool, but timing matters. This article investigates how pre-workout and post-workout ice baths, cold plunges, and cryotherapy influence hypertrophy, strength, and performance. We review mechanisms, evidence, safety, and sport-specific protocols so you can decide…

  • 31 mins

The Huberman Protocol: Optimizing Cold Exposure for Dopamine

Athlete entering an outdoor ice bath at sunrise with visible thermometer and a sauna in the background, illustrating cold plunge and contrast therapy

Cold exposure is a powerful, low‑cost tool for boosting alertness, mood, and recovery when used correctly. This article explores the Huberman protocol and related evidence to explain how ice baths, cold plunges, and cryotherapy affect dopamine and performance, with step‑by‑step…

  • 18 mins

The Wim Hof Method: Breathing and Cold Integration Guide

Athlete practicing Wim Hof breathing next to an outdoor ice plunge at dawn with a coach nearby, visible breath vapor and safety gear present

This guide explains how to combine the Wim Hof Method breathing with ice baths, cold plunges and cryotherapy to boost recovery, resilience, and performance. You’ll learn the science behind breathwork and cold exposure, step-by-step breathing and cold protocols, sport-specific routines,…

  • 26 mins