Cold bites first, but mastery follows. Lorayne explores contrast therapy—alternating cold exposure and heat—to show how a simple routine can speed recovery, regulate your nervous system, and support hormones without adding more training stress. We start with the basics: what cold plunges, ice baths, and saunas do to your blood vessels, why the vascular pump matters, and how improved circulation and lymphatic flow translate to less soreness and quicker bounce-back after heavy days.
From there, we dig into the mental and physiological edge. You’ll learn how to slow your breathing in the cold to shift out of fight or flight, then use heat to nudge your body toward rest and digest. We talk HRV, vagal tone, and why training stress-resilience beats white-knuckling through your week. For women navigating perimenopause or menopause, we connect the dots between cold-induced dopamine, brown fat activation, better insulin sensitivity, and heat-driven circulation that supports recovery, detox, and steadier energy.
If you want a clear plan, you’ll get it: two to three rounds, two to three minutes cold and five to ten minutes heat, with a simple rule—end on heat for sleep, end on cold for focus. We cover smart timing after workouts, evening wind-down strategies, and when to be cautious. You’ll also hear who should modify or avoid contrast therapy, why pre-lift cold can blunt performance, and how to start safely with 60-second cold shower finishes to build tolerance.
Ready to train stress instead of being trained by it? Hit play, take notes, and try the starter protocol this week. If this conversation helped, share it with a friend who’s curious about cold and sauna, subscribe for more practical health tools, and leave a review to tell us what you’ll try first.
Book a call with me: HERE
Check out how you can be a part of the ARMOR UP vision HERE
Where you can find me:
Instagram
YouTube
Email Me: Lorayne@arorupllc.net
