Welcome to this edition of the EverBold Newsletter! We’re diving deep into the world of contrast therapy, specifically focusing on the powerful combination of sauna and cold plunging. As masters athletes, recovery is just as important as training, and contrast therapy offers a unique and effective way to enhance your recovery and performance.
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The Ultimate Guide to Contrast Therapy: Sauna and Cold Plunge
What is Contrast Therapy?
Contrast therapy, also known as hot-cold immersion therapy, involves alternating between heat (usually in a sauna) and cold (such as a cold plunge or ice bath). This technique has been used for centuries to promote recovery, reduce muscle soreness, and improve overall health. The concept is simple: expose your body to heat, which causes blood vessels to dilate, followed by cold, which causes them to constrict. This cycle of dilation and constriction promotes circulation, reduces inflammation, and helps flush out metabolic waste.
The Science Behind Contrast Therapy
The theory behind contrast therapy revolves around the body's natural response to temperature changes. When exposed to heat, such as in a sauna, your body undergoes several physiological changes:
Increased Blood Flow: Heat causes blood vessels to dilate, increasing blood flow and delivering more oxygen and nutrients to your muscles and tissues.
Sweating: The body begins to sweat, which helps eliminate toxins and waste products.
Relaxation: Heat has a relaxing effect on muscles, helping to reduce tension and promote a sense of well-being.
When you transition from heat to cold, such as stepping into a cold plunge, your body reacts in the following ways:
Vasoconstriction: Cold causes blood vessels to constrict, reducing blood flow to the surface of the skin and redirecting it to vital organs.
Reduced Inflammation: The cold helps reduce inflammation and swelling in muscles and joints, aiding in recovery.
Increased Alertness: The sudden exposure to cold stimulates the nervous system, increasing alertness and mental clarity.
By alternating between heat and cold, contrast therapy enhances circulation, reduces muscle soreness, and accelerates recovery. It’s like giving your body a gentle workout without the strain of exercise.
The Benefits of Sauna and Cold Plunge Contrast Therapy
Contrast therapy offers a wide range of benefits for masters athletes, including:
Accelerated Muscle Recovery: The alternating temperatures help to reduce muscle soreness and stiffness, allowing you to recover faster between workouts.
Improved Circulation: The vasodilation and vasoconstriction cycle enhances blood flow, delivering oxygen and nutrients to muscles more efficiently.
Reduced Inflammation: Cold exposure helps to reduce inflammation in muscles and joints, decreasing the risk of injury.
Mental and Physical Relaxation: The combination of heat and cold promotes relaxation, reducing stress and improving sleep quality.
Boosted Immune Function: Regular use of contrast therapy can enhance your immune system, making you more resilient to illness.
Practical Tips for Implementing Contrast Therapy
If you’re new to contrast therapy or looking to optimize your practice, here are some practical tips to get you started:
Start Slowly: If you’re new to contrast therapy, start with shorter sessions in both the sauna and cold plunge. For example, begin with 5-10 minutes in the sauna, followed by 1-2 minutes in the cold plunge. Gradually increase the duration as your body adapts.
Hydrate Well: Ensure you’re well-hydrated before and after your contrast therapy session. Sauna sessions can lead to significant fluid loss through sweat, so it’s important to replenish with water or an electrolyte drink like LMNT.
Timing Matters: The best time to use contrast therapy is after a workout when your muscles are warm and your body is primed for recovery. However, it can also be beneficial at other times of the day for relaxation and stress reduction.
Breath Control: When transitioning from the sauna to the cold plunge, focus on controlling your breath. Deep, slow breaths can help you manage the shock of the cold and maintain a calm state of mind.
Listen to Your Body: Pay attention to how your body responds to the contrast therapy. If you feel lightheaded or uncomfortable at any point, stop the session and allow your body to rest.
Consistency is Key: Like any recovery technique, the benefits of contrast therapy are best realized with regular practice. Aim to incorporate it into your routine 2-3 times per week.
End on Cold: When finishing your contrast therapy session, it’s generally recommended to end with a cold plunge. This helps to close the pores, reduce inflammation, and leave you feeling refreshed.
Conclusion
Contrast therapy, combining the heat of a sauna with the chill of a cold plunge, is an incredibly effective way to boost recovery, reduce inflammation, and enhance overall well-being. As masters athletes, incorporating this practice into your routine can help you stay strong, recover smarter, and continue to push your limits.
Stay strong, train smart, and stay BOLD!
Jason Grubb
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