Cold & Heat Protocols
Protocol inputs
Set the current state honestly. The app translates the guide into a practical dose, risk signal, and next plan.
Signal balance
Cold exposur...
33
Recovery state
56
Current stre...
56
Adaptation g...
67
Seven-day operating plan
What to do next
Use short daily minimum-dose sessions for three days.
Do not add intensity until the priority signal improves.
Place recovery before output in the calendar.
Track cold exposure experience once per day.
Use The Cold Exposure Blueprint as the deeper reference if the same signal stays weak.
Use short exposures before adding duration
Avoid stacking cold on high-stress days
Track mood and sleep response for 24 hours
Companion PDF
The Cold Exposure Blueprint
This app is the interactive layer for the guide. The PDF contains the deeper background, protocols, and progression details.