Get ready for a bit of fire and ice with Tony and Marianna in this episode! They're taking a deep dive into the world of heat and cold therapy (in the form of sauna and ice baths) and how they affect our bodies. You'll learn all about adaptive thermogenesis and the different metabolic changes your body goes through to maintain its internal core temperature. These changes include your metabolic rate, white-to-brown fat conversion, anabolic hormones like testosterone and growth hormone, cognition, and even mental health. Who knew a little heat and cold could have such a big impact on our health-span? But don't worry, Tony and Marianna won't leave you hanging. They're wrapping things up with specific protocols for implementing hot or cold therapy in your routine. So whether you're a heat-lover or a cold-blooded creature, there's something for everyone in this episode. Tune in and chill out!

Quick Links:

Changes in Metabolism/ Fat loss (14:57)

Recover + Muscle soreness (22:58)

Muscle growth (26:49)

Changes in mood + Cognition (33:20)

Dopamine (41:55)

Saunas/ heath therapy (49:09)

Performance + Strength (57:16)

Endurance athletes (59:05)

Intro to cardio (1:02:21)

Lifespan + health (1:06:00)

Blood pressure (1:06:49)

Ep 63 // Ice Bath & Sauna: For Health, Performance, Recovery, and More...