Are your recovery methods actually working, or are you just following another fitness trend without results? In this episode, I break down contrast therapy - no BS, just science-backed protocols I've used since the 90s. For serious recovery, performance, and longevity, this information is non-negotiable. I'll explain how saunas increase blood flow and growth hormone while cold plunges reduce inflammation and stabilize blood sugar. You'll learn my exact protocol and why this combination powerfully reduces DOMS, improves circulation, enhances mental toughness, and can decrease all-cause mortality by up to 40%. Listen in for the common mistakes most people make, how to proper hydrate with electrolytes, and optimal timing. Ready to optimize recovery, reduce inflammation, gain mental clarity, and maximize performance with protocols that actually work? Let's get started. I Also Discuss: (02:12) Saunas and Cold Plunges: The Science Behind Their Benefits (05:59) Mental Toughness and "Be Harder to Kill" Benefits (08:59) Critical Hydration Protocols for Maximum Benefits (12:46) Proper Temperature Ranges and Breathing Techniques (15:47) Gender Differences and Hormone Considerations (17:50) Timing Around Workouts and Impact on Recovery (18:36) How Contrast Therapy Reduced My Biological Age to 26 Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris BiOptimizers - code KRIS10 for 10% off https://bioptimizers.com/ Find more from Kris: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin