re: Over 50yo and take care of myself better than ever in my life

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Is that what I said? You think peak male performance is being a fatass that needs a machine to keep them from suffocating themselves.

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I do? wtf are you talking about? do you think im trying to get people to be fricking peak ronnie coleman

Where do you come up with this shite? do you think im going all mark rippetoe and saying a male is not a male unless they are 200lbs?

Have I ever said anything like that? no

what i have said is I think peak male physique would be something like Frank Zane or even Greg O Galleger from Kinobody or old Martin Berkham. something like 175-185 at 10% or less bodyfat assuming avg 5'9 or 5'10

wtf do you think ice baths are doing? do you think its helping you be healthier....because guess what...its not.


review of the new meta analysis by Menno

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A new scientific review meta-analyzed the effect of ice baths, cold plunges and cold showers on various health outcomes.

Physically, cold water immersion caused significant acute inflammation without any effect on immune functioning. One study found no effect on how often people got ill, but they did report in sick for work less.

Mentally, cold exposure did not affect mood or stress, except for a spurious stress reduction 12 h later that was not sustained 24 or 48 h later. One study found improved sleep with cold exposure after heat training. One study found an improvement in quality of life after 30 days that was not sustained after 90 days.

Overall, I think it's fair to say cold baths are overhyped. I still recommend cold showers in my book for the acute energizing effect, but I wouldn't expect any magic from them for your health or physique. Most of their empowering effect is probably placebo.

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here is another meta he reviewed

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A new meta-analysis preprint of 8 studies concluded that cold water immersion after exercising blunts muscle hypertrophy compared to not suffering in ice water.

Cold essentially slows down the body. It reduces the rate of chemical reactions, it slows down blood flow and it suppresses the immune system. Cryotherapy has also been found to impair muscle anabolic signaling and muscle protein synthesis. These are all undesirable things when recovering from a workout (or an injury).

Short cold plunges or showers can be great to give you a quick shot of mental energy, but prolonged cold is best avoided post-workout. So what should you do after a workout to recover? Go home and relax. You've done your job. Now let the body heal. The GOAT recovery strategy is arguably Netflix & chill.

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need another?

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Cold plunges are all the rage these days with many purported physical benefits, including accelerated recovery from exercise. A new study found that it's heat, not cold, that you want post-workout to recover. A group of trained men did a grueling leg extension workout with ~8 sets of maximal eccentrics to induce significant muscle damage. Afterwards, they took an 11 min. ice bath (11° C water), a 25+ min. very hot bath (41° C water) or a control bath that maintained body temperature.

Over the next 48 h, recovery of their strength (peak torque), explosiveness (rate of force development) and soreness (DOMS, pain sensitivity) was monitored.

The hot bath resulted in quickest recovery of explosiveness and lower muscle soreness, leading the authors to conclude it's the preferred post-workout recovery modality. High temperatures increase the speed of chemical reactions and emerging research suggests heat shock proteins may accelerate recovery.

The ice bath also sped up strength recovery but by blunting immediate loss of force rather than by speeding up actual recovery. Suppressing inflammation by use of cold has been shown to blunt not just strength loss but also the tissue's adaptation process, including muscle growth and strength development. That makes cold and cryotherapy counterproductive, unless perhaps during a competition with multiple events without enough time to recover.

For recreational trainees, neither cold nor warmth is probably worth the bother. The hot baths took over an hour for some individuals to get their core body temperature up high enough and other research has generally found insignificant effects of warmth on recovery vs placebo.

So Netflix & Chill arguably remains the GOAT recovery modality.

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here is one on cold showers

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cold water swimming

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Swimming in cold water isn't ideal cardio, as it increases your appetite, new meta-analysis finds
A new meta-analysis of the literature has found that exercising in cold water increases our appetite and natural energy intake (ad libitum). Water and land-based exercise did not inherently differ in their effects on energy intake and exercising in moderately cold water (18-20° C) resulted in significantly higher energy intakes than exercising in close to thermoneutral temperatures (27–33 °C). Thus, the increase in hunger is specifically due to the cold exposure, not the exercise.
This finding is in line with multiple studies showing that cold exposure in general can make us hungry. It seems that the increase in heat production (thermogenesis) to stay warm triggers a compensatory increase in our appetite. This means most cold exposure hacks for brown fat creation and what not are of limited use for fat loss. Even if they in fact increase thermogenesis, you'll be hungry, so your suffering was in vain. Indeed, people in colder climates or seasons aren't generally leaner than in warmer climates or seasons.
Thus, if you want to get leaner, it's best to exercise in not too cold environments. And I wouldn't bother with any cold exposure hacks to create more brown fat or stimulate thermogenesis. A good diet and hard exercise always beat gimmicks.

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if you want the actual studies or meta's you can look in the links he provides


:doublebird: :doublebird: