There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.

In this episode, how and when to ice an injury, and why taking contrast showers (alternating between hot and cold) can aid your recovery, reduce pain, improve energy levels and even help you take less sick days.

Guest: Dr Amir Pakravan, consultant in sport, exercise and musculoskeletal medicine.

Series Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.