{"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/20230519_120557_83a68aa800ef8dff48b5acfb95f9fc10.jpg","author":"Strength Coach Network","episode_count":425,"summary":"Strength Coach Network is bridging the gap from the class room to the weight room. This is why we are where Strength Coaches come to learn. In fact we bridge the gap from 📚 to 🏋️‍♂️ so well we have members all across athletics. How do we do this? Strength and conditioning in athletics SHOULD be exciting. Yet too many people make it dull and boring. We are not sure why this is the case - working with professional and collegiate athletes is awesome! In this show from Strength Coach Network, join Dr. Justin Lima as he talks with experts in the field of strength and conditioning. Dr. Lima has been working in college athletics since 2009 after his athletic career ended. Since then he has worked in college sports at Big 10, ACC, Ivy League, and more helping hundreds of athletes while placing some into professional careers. He also earned his PhD in Health and Human Performance and Masters in Strength and Conditioning. Each week he is joined by coaches who make their living working in the field of strength and conditioning. On the show we dive into the world of working in professional and collegiate sport - but make it interesting! Yes we dive into the science of exercise, our spin on it…","last_synced_at":"2026-06-07T18:17:17.752150+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."}]}}