The Science Behind Cold Plunges, Saunas, and Contrast Therapy: A Doctor Explains

The Science Behind Cold Plunges, Saunas, and Contrast Therapy: A Doctor Explains

From Health vs Hype with the American Medical Association by iHeartPodcasts

July 7, 2026 · 32 min · Episode 7

About this episode

The episode explores the scientific evidence behind cold plunges, saunas, and contrast therapy for health benefits.

Cold plunges. Ice baths. Saunas. Contrast therapy has taken over social media, with influencers and athletes claiming that alternating between hot and cold can speed muscle recovery, reduce inflammation, improve circulation, boost mental health, and even make you more resilient. But does the science actually support those claims? In this episode of Health vs. Hype , host Trace Dominguez explores what happens inside your body when you switch between heat and cold, why a cold plunge can leave you feeling energized and euphoric, and whether contrast therapy delivers more than a temporary boost. Joined by sports medicine physician Dr. Chelsea Evans, Trace separates the evidence from the hype, explaining what research shows about pain relief, athletic recovery, circulation, mood, and long-term health benefits—and who should think twice before taking the plunge. See omnystudio.com/listener for privacy information.

People in this episode

Host: Trace Dominguez

Guest: Dr. Chelsea Evans

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Organizations: American Medical Association

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