{"podcast":{"title":"Cheeky Mid Weeky","slug":"cheeky-mid-weeky-6384778","podcast_index_feed_id":6384778,"rss_url":"https://media.rss.com/cmw/feed.xml","website_url":"https://rss.com/podcasts/cmw","image_url":"https://media.rss.com/cmw/podcast_cover_20260811_190041_4ac074090bf0fe3a06e5e974f9f8abf6.png","author":"Strength Coach Network","episode_count":460,"summary":"Cheeky Mid Weeky is the podcast from Strength Coach Network, where strength coaches continue their education. Hosted by Dr. Justin Lima, the show brings you conversations with strength and conditioning coaches, sport scientists, athletic trainers, researchers, and athletes working across professional, collegiate, tactical, high school, and private-sector performance. Each week, we dig into training, programming, sport science, leadership, career development, and the lessons learned from actually doing the job. Different coaches have different experiences, philosophies, and ways of solving problems — and that is exactly what makes the profession worth talking about. Dr. Lima has worked in strength and conditioning since 2009, including stops in the Big Ten, ACC, Ivy League, and private sector. Today, he serves as President and CEO of Strength Coach Network, a CEU-approved education platform serving strength coaches around the world. Real coaches. Real conversations. Education you can take back to the weight room. New episodes of Cheeky Mid Weeky drop every Wednesday. For more information from Strength Coach Network follow us at: Website: https://strengthcoachnetwork.com/ Blog: http…","last_synced_at":"2026-09-21T20:19:18.514847+00:00","page_url":"https://stenobird.com/podcast/cheeky-mid-weeky-6384778"},"episode":{"title":"Before or After Training? The Science of Cold Plunging","slug":"before-or-after-training-the-science-of-cold-plunging","published_at":"2026-02-18T08:35:00+00:00","page_url":"https://stenobird.com/podcast/cheeky-mid-weeky-6384778/before-or-after-training-the-science-of-cold-plunging","show_page_url":"https://stenobird.com/podcast/cheeky-mid-weeky-6384778","url":"https://rss.com/podcasts/cmw/2515280","audio_url":"https://content.rss.com/episodes/210220/2515280/cmw/2026_02_02_21_49_11_873bbf28-1848-4372-b69c-4155da4340f0.mp3","summary":"Ryan Duey, CEO of Plunge, discusses the evolution of cold water immersion from niche fitness practice to a mainstream recovery tool. He explores the physiological and psychological benefits of cold exposure, specifically focusing on nervous system regulation and mental resilience.","meta_description":"Explore the science and mental benefits of cold plunging with Ryan Duey, CEO of Plunge, covering nervous system regulation and recovery strategies.","key_points":["Main idea: Cold plunging serves as a powerful tool for managing the sympathetic nervous system and mental stress","Practical takeaway: Use cold exposure as a 'hard reset' to manage energy spikes and mental clarity during high-stress periods","Failure mode: Avoid using counting techniques to distract from the cold, as this may diminish the intended physiological stimulus","Main idea: The transition from 'ice baths' to self-cooling systems has removed the logistical friction of maintenance and ice management","Practical takeaway: Implement seasonal adjustments to temperature and frequency to prevent the body from becoming too adapted to the stimulus"],"chapters":[{"start_ms":60000,"title":"The Origin of Plunge","summary":"The transition from using chest freezers to developing a consumer-friendly, self-cooling cold plunge system."},{"start_ms":240000,"title":"Managing the Nervous System","summary":"The importance of using cold exposure to regulate the mind and the autonomic nervous system."},{"start_ms":480000,"title":"The Cold Shock Response","summary":"Understanding the physiological impact of the initial cold shock and its effect on heart rate."},{"start_ms":900000,"title":"Post-Workout Recovery","summary":"Evaluating the use of 50-degree water for recovery and the potential risks of over-training the stress response."},{"start_ms":1260000,"title":"Mental Health and Resilience","summary":"Personal insights into using cold exposure as a tool for mental focus and managing life transitions."},{"start_ms":1500000,"title":"Optimizing Exposure Protocols","summary":"Strategies for adjusting temperature and duration to ensure the body continues to respond to the stimulus."},{"start_ms":1680000,"title":"Chronic Stress and Recovery","summary":"The role of cold immersion in managing chronic physiological stress and long-term health markers."}],"topics":["Cold Plunging","Nervous System Regulation","Athletic Recovery","Mental Resilience","Strength and Conditioning","Thermal Stress","Biohacking","Entrepreneurship"],"duration_seconds":2727,"processing_state":"processed","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/cheeky-mid-weeky-6384778/episodes/before-or-after-training-the-science-of-cold-plunging/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/cheeky-mid-weeky-6384778/before-or-after-training-the-science-of-cold-plunging.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}