211. Sauna vs. Cold Plunge: The Ultimate Recovery Protocol I've Used Since the 90s
The Kris Gethin Podcast
Kris Gethin
4.9 • 598 Ratings
🗓️ 29 May 2025
⏱️ 24 minutes
🧾️ Download transcript
Summary
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
Transcript
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| 0:00.0 | Welcome to the Chris Getten podcast where we dive deep into the science of building a stronger physique, |
| 0:11.9 | unlocking the secrets of anti-aging and optimizing your health through cutting edge biohacks, |
| 0:17.6 | fitness strategies and mental resilience. I've been a personal trainer for nearly 30 years now and voted the number one transformation |
| 0:25.2 | trainer by governing bodies such as PT Academy, bodybuilding.com and trainerize. |
| 0:31.9 | I am the co-founder of unmatched supplements, co-founder of the Chris Kathleenethyn Jims franchise, and co-founder of my |
| 0:39.6 | online coaching platform, Chris Kething Coaching, and author of several books. |
| 0:44.8 | I'm a hybrid athlete, a natural pro bodybuilder, and I've competed in events such as Ironman |
| 0:50.1 | Triathlon, Ultramarathon, Spartan, and many more. My goal with this podcast is to cut through |
| 0:56.7 | the noise of fitness myth, misconceptions, and deliver clear protocols, actual tips, and real |
| 1:04.1 | resilience and science to help you optimize your physique, elevate your physical and mental |
| 1:10.4 | health span, and, of course, enhance your |
| 1:13.5 | life. Hello, everybody. Chris Geffen here. Welcome to the Chris Geffen podcast, and we are here at our |
| 1:22.4 | beautiful apartment in beautiful Tulum. That's where I'm recording this podcast today. So behind me, |
| 1:29.9 | right behind here on my veranda, I've got myself a plunge. So I thought this is the perfect |
| 1:35.6 | backdrop to talk about this. Even though I've been using a sauna and coal plunger Toulunge at |
| 1:39.9 | Tulum Jungle Gym as well, I feel like I'm sat in a sauna at the moment, so I'm going to jump in there |
| 1:45.8 | straight after. I have made some notes here. I want to just go through everything in regards to |
| 1:51.2 | sauna versus cold plunge because, look, it's been a trending topic for quite a number of years |
| 1:56.9 | and there's a lot of misinformation out there. I've been doing saunas and, or let's say, |
| 2:02.6 | let's call it contrast therapy since the 90s. I actually went to college and studied about |
| 2:08.4 | this as part of my international health and sports therapy course. So I know about the benefits |
| 2:12.7 | of its use for blood shunting and, you know, growth hormones,, secretion, we'll go into it in the podcast, okay? |
... |
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