Ice baths are everywhere—but are they worth it? In this 10-minute quickcast, Chris cuts through the hype. You’ll learn where cold-water immersion (CWI) actually helps—mainly reducing soreness and helping you feel recovered between sessions—and where it falls short. If your goal is muscle size/strength, regular post-lift plunges can blunt hypertrophy, so save them for rest days. For endurance blocks or back-to-back practices, CWI can be a situational recovery tool, not a performance guarantee. We also cover safety: cold shock and heart risks are real for some people, so start conservative, skip head-under dunks, and get medical advice if you have cardiovascular issues. Practical prescription: 1–3×/week, 5–10 minutes at 10–15°C (50–59°F), then re-warm. Don’t rely on cold plunges for fat loss or “longevity”—human metabolism and brown-fat data are mixed. Bottom line: use CWI strategically, keep training, protein, and sleep as your big rocks, and you’ll get more from your efforts.CTA: Book a No-Sweat Intro at Catalyst for a customized recovery plan.

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