Protocols & Challenges
1 Week · 7 daysIntermediateRecovery & Biohacking
7-Day Cold & Heat Therapy Protocol
Contrast therapy for body and mind
Seven days of progressive cold and heat exposure — cold showers, ice baths, sauna, and steam — paired with breathwork and recovery nutrition. Each day increases intensity and introduces a new contrast therapy technique.
BiohackingRecoveryIntermediate
Daily Focus Breakdown
- Day 1: Cold shower intro
- Day 2: Breathwork + cold
- Day 3: Sauna session
- Day 4: Full contrast protocol
- Day 5: Ice bath
- Day 6: Infrared + cold plunge
- Day 7: Integration
What's Included
- Daily guided focus for 7 days
- Curated recipe pairings from the Healing Kitchen
- Supplement timing guide
- Morning & evening ritual prompts
Pair Your Challenge
Everything you need to succeed
Every challenge pairs with recipes, supplements, and a meal plan — all built into HipQuality.