If you want to boost your recovery after workouts, try adding cold water immersion or heat therapy

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Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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35 responses to “If you want to boost your recovery after workouts, try adding cold water immersion or heat therapy”

  1. Cold exposure after training reduces the benefits of said training. Best to do it before training.

  2. Precisely what my hubby does after weekly basketball league and his home work outs! Powerful and effective for sure. Game changer for the next day and overall recovery, like you said! Thanks for sharing your incredible wisdom and expertise with us on here, Dr. B! God bless you and keep you🙏🏼

  3. I have heard that cold immersions do work. That going from hot to cold helps toxins flow better for the body to expell them.

  4. One thing about cold therapy, you need a lot of sunlight or infrared therapy to go along with it. Otherwise, you’d feel cold all the time after doing it for weeks…

  5. 🚿 Cold shower are very efficient for muscle soreness after working out, but it’s also likely to cut down the anabolic effect, so it could be annoying in a context of 🏋️ weight training. Personally I saw the 2 effects on myself, consequently hot showers could be interesting to test in this context.

    • A comparison can be done after getting slightly burned on a small skin surface with boiling water, showering quickly the affected part with cold water is great against the pain and also against the often exaggerated body/skin natural reaction to the hot threat.

  6. Be sure to have at least 2 hours between cold/hot cycles…otherwise you’re blunting the improvement (by the heat/cold cancelling the benefits.)

  7. Korean day spas utilize alternating between hot and cold dips after showering. Also resting on a heated jade floor and a high heat sauna room lined with Himalayan salt crystals.

  8. Great Eric, I have been the Hot magnesium bath guy forever after my physical work days. Then I apply a brew of topicals and cold is first when I feel I have torn too much, then I heat after.👍 Your red beef for muscle recovery is outrageous great advice! Thnx😊

  9. My hot water heater went out on July 1st of this year, I just replaced it on November 2nd, but during that whole time I took cold showers.
    Felt really good during that period.

  10. I didn’t know that cold water have great benefits. I always taking a shower with cold water impulsively after workout because my body felt comfortable with it. I only bathed with hot water if i cannot sleep at night.

  11. I thought inflammation is a recovery response in itself. I think cold showers or plunges shouldn’t be overused. Sure you feel less pain more quickly, but it may backfire in longterm. You could be pushing recovery back. It could be useful if someone has a chronic overresponse of Inflammation though.
    I personally dont use it after muscle workouts. But it can be very refreshing after a run!

  12. I love cold showers but in warm season more. It’s a little bit difficult to persuade myself for a cold water immersion in cold season.

  13. Cold before, heat after.
    The cold reduces inflammation, but I’ve heard the inflammation is essential, however you need the proper rest before straining the muscle. That’s what I’ve heard.

  14. Lots of doctors tell you not to cold plunge after but before a work out is best. Heat is good after.

  15. *U can also supplement amino acid L glutamine powder (start at a very small dose), it is what many athletes use for fast recovery. L glutamine helps build protein as well. Do not choose weed*

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