The Cold & Heat Protocol

Cold and heat are two of the oldest tools we have for building a stronger, more resilient body. They are free, they are simple, and they work. But "simple" is not the same as "casual" — used carelessly, cold water and high heat can hurt you. This is a do-this-now protocol: exact starting doses, durations, temperatures, frequency, how to breathe through the hard part, and the safety rules that are non-negotiable. Read it once. Then start small, today.