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Cold Exposure — Intervention & Protocol Data | My Protocol

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Intervention

Cold Exposure

Observed across 8 protocols from 8 contributors.

Common dose10-15 minDaily

8Protocols

8Contributors

10-15 minCommon dose

DailyTiming

Observed.

Dose, timing, and brands as they appear across public protocols.

Dosage

10-15 min1× · 10%
Cold shower or plunge1× · 10%
Ice bath 10 min or cold shower 30-60 sec1× · 10%
Variable duration1× · 10%
Start with 30 seconds, build up1× · 10%
Progressive duration1× · 10%
1-5 min per session, 11 min/week total1× · 10%
3 min at ~34°F (1°C)1× · 10%

Timing

Daily2× · 20%
Morning + pre-game1× · 10%
After sauna sessions1× · 10%
Evening1× · 10%
Morning1× · 10%
As tolerance builds1× · 10%
2-4 sessions/week, early in day1× · 10%
Before every workout1× · 10%

Protocols.

Where this intervention appears and what it tends to sit beside.

Commonly taken with

Meditation2×
Sauna2×
Wake Time1×
Cryotherapy chamber1×
Hyperbaric oxygen chamber1×
NormaTec compression boots1×
Post-game icing (knees + back)1×
Massage therapy1×
Red Light Therapy1×
Hot Yoga (Bikram-style)1×
Running / Hill sprints1×
Brazilian Jiu-Jitsu1×

Used in

Exercise & Sauna Protocol@rhondapatrick
Wim Hof Cold Exposure Protocol@wimhof
Sleep Optimization Protocol@timferriss
Elite Recovery Protocol@kingjames
Martial Arts & Strength Training@joerogan

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