Contrast Therapy Protocol
The oldest recovery stack on record, run cleanly. Alternating rounds of sauna and cold plunge create a peripheral pumping action that neither modality produces alone. Heat first, cold second, three rounds, end on cold for alertness or heat for sleep — that is the whole tradition and most of the benefit.
Method
Outcome
Faster lymphatic clearance, improved autonomic flexibility (HRV trends up within 4 weeks), and a recovery ritual strong enough to carry a high-volume training block.
Apps
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.