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Cold reduces the perception of fatigue. Heat improves circulation. Sleep does the rest, and by a long way.
Our sequence when travelling: fifteen minutes of sauna, two minutes in a cold bath, fifteen minutes of sauna, two minutes of cold. Then a full meal within the hour.
One important caveat: after a strength session aimed at hypertrophy, an immediate cold bath can blunt the adaptation. In that case we push it back by four hours.
And above all: no protocol makes up for a six-hour night. Sleep is the one non-negotiable variable on our trips.
