Recovery Strategies - Introduction

For centuries, cultures around the world have turned to heat and cold therapies for their physical and mental health benefits. From sweat lodges and hot springs to ice baths and therapeutic steam, the use of temperature-based recovery has long played a role in healing and resilience.

Today, these practices have re-emerged under the banner of “biohacking,” with influencers and experts alike promoting the latest trends in recovery. Every week seems to bring a new product or protocol claiming to optimize performance, accelerate recovery, or slow the aging process. While some of these claims are overhyped or driven by marketing, many of these modalities do have scientific support and practical value, particularly when integrated into a consistent, realistic recovery plan.

In this module, we’ll break down the most popular thermal and light-based recovery methods:

• Traditional Saunas

• Infrared Saunas

• Steam Rooms

• Hot Tubs and General Heat Therapy

• Cold Plunges/Ice Baths

• Cryotherapy

• Red Light and Near-Infrared (LED) Therapy

• BioMats and Far-Infrared Mats

• Powerplate

• Normatec Compression

We’ll explore what each modality is, what it claims to do, and most importantly, what the current research says. While personal experience and individual preference play a role, our goal is to give you clear, unbiased insights so you can decide what’s worth your time, money, and energy.

Whether your goal is faster muscle recovery, reduced inflammation, improved sleep, or better long-term health, this module will help you understand how and when to use these tools as part of a well-rounded recovery strategy.