{"id":121,"date":"2026-06-09T04:46:44","date_gmt":"2026-06-09T04:46:44","guid":{"rendered":"https:\/\/gritrecovery.nl\/recovery-protocols\/"},"modified":"2026-10-04T15:08:12","modified_gmt":"2026-10-04T15:08:12","slug":"grit-recovery-protocollen","status":"publish","type":"page","link":"https:\/\/gritrecovery.nl\/en\/grit-recovery-protocollen\/","title":{"rendered":""},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"121\" class=\"elementor elementor-121\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d96459 e-con-full e-flex e-con e-parent\" data-id=\"8d96459\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18d1ca1 elementor-widget elementor-widget-text-editor\" data-id=\"18d1ca1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffffff;\">GRIT Recovery Protocols<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d445f14 e-con-full e-flex e-con e-parent\" data-id=\"d445f14\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-ab3149f e-flex e-con-boxed e-con e-child\" data-id=\"ab3149f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e27c2ca elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"e27c2ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Recovery starts with a good plan<span style=\"color: #000000;\">.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a483a58 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"a483a58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Free intake<\/strong><br \/>During your free intake, we discuss the purpose of your visit and your personal situation. Based on this, you\u2019ll receive a recovery protocol tailored to you. You always remain in control of your own visit and can adjust or deviate from the protocol whenever you want. The protocol is an extra service we provide to help you get the most out of your recovery.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c84b61 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9c84b61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Ready for a new protocol?<br \/><\/strong>After your free intake, we\u2019re happy to keep supporting you. Have your goals changed or would you like to adjust your routine? Simply request a new protocol using the button below.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6d9af8c e-flex e-con-boxed e-con e-child\" data-id=\"6d9af8c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8845d9f e-con-full e-flex e-con e-child\" data-id=\"8845d9f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78bab11 elementor-widget__width-auto e-transform elementor-widget elementor-widget-button\" data-id=\"78bab11\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:16,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/gritrecovery.nl\/en\/intake-formulier\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Free intake<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b5cafe2 e-con-full e-flex e-con e-parent\" data-id=\"b5cafe2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-570c343 e-flex e-con-boxed e-con e-child\" data-id=\"570c343\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9de82af elementor-widget elementor-widget-text-editor\" data-id=\"9de82af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #000000;\"><span style=\"color: #00b3b6;\">Get started<\/span>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-792c63d elementor-widget elementor-widget-text-editor\" data-id=\"792c63d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Here are a few general example protocols you can start using right away.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f3b5d72 e-con-full e-flex e-con e-child\" data-id=\"f3b5d72\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3592b90 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"3592b90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #1adad2;\"><strong>Longevity &amp; Wellbeing Protocol<\/strong><\/span><\/p><h6><span style=\"color: #1adad2;\">(30 min.)<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c03fc78 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"c03fc78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Invest in your long-term health.<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0976ea9 elementor-widget-divider--view-line_icon elementor-view-default elementor-widget-divider--element-align-center elementor-widget elementor-widget-divider\" data-id=\"0976ea9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon elementor-divider__element\">\n\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-heartbeat\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M320.2 243.8l-49.7 99.4c-6 12.1-23.4 11.7-28.9-.6l-56.9-126.3-30 71.7H60.6l182.5 186.5c7.1 7.3 18.6 7.3 25.7 0L451.4 288H342.3l-22.1-44.2zM473.7 73.9l-2.4-2.5c-51.5-52.6-135.8-52.6-187.4 0L256 100l-27.9-28.5c-51.5-52.7-135.9-52.7-187.4 0l-2.4 2.4C-10.4 123.7-12.5 203 31 256h102.4l35.9-86.2c5.4-12.9 23.6-13.2 29.4-.4l58.2 129.3 49-97.9c5.9-11.8 22.7-11.8 28.6 0l27.6 55.2H481c43.5-53 41.4-132.3-7.3-182.1z\"><\/path><\/svg><\/div>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-971d94a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"971d94a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A protocol for those who want to focus on long-term health and wellbeing. The combination, duration and order of the different elements are tailored accordingly.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5806c70 e-grid e-con-boxed e-con e-child\" data-id=\"5806c70\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ddfaa47 e-con-full e-flex e-con e-child\" data-id=\"ddfaa47\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44e11a3 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"44e11a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>1<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a293109 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"a293109\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-fire\" viewbox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M216 23.86c0-23.8-30.65-32.77-44.15-13.04C48 191.85 224 200 224 288c0 35.63-29.11 64.46-64.85 63.99-35.17-.45-63.15-29.77-63.15-64.94v-85.51c0-21.7-26.47-32.23-41.43-16.5C27.8 213.16 0 261.33 0 320c0 105.87 86.13 192 192 192s192-86.13 192-192c0-170.29-168-193-168-296.14z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00287b1 elementor-widget elementor-widget-text-editor\" data-id=\"00287b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Sauna<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">18 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-11526f1 e-con-full e-flex e-con e-child\" data-id=\"11526f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-605d6e9 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"605d6e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>2<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-05e4a20 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"05e4a20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-shower\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M304,320a16,16,0,1,0,16,16A16,16,0,0,0,304,320Zm32-96a16,16,0,1,0,16,16A16,16,0,0,0,336,224Zm32,64a16,16,0,1,0-16-16A16,16,0,0,0,368,288Zm-32,32a16,16,0,1,0-16-16A16,16,0,0,0,336,320Zm-32-64a16,16,0,1,0,16,16A16,16,0,0,0,304,256Zm128-32a16,16,0,1,0-16-16A16,16,0,0,0,432,224Zm-48,16a16,16,0,1,0,16-16A16,16,0,0,0,384,240Zm-16-48a16,16,0,1,0,16,16A16,16,0,0,0,368,192Zm96,32a16,16,0,1,0,16,16A16,16,0,0,0,464,224Zm32-32a16,16,0,1,0,16,16A16,16,0,0,0,496,192Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,432,256Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,400,288Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,336,352Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,304,384Zm64-64a16,16,0,1,0,16,16A16,16,0,0,0,368,320Zm21.65-218.35-11.3-11.31a16,16,0,0,0-22.63,0L350.05,96A111.19,111.19,0,0,0,272,64c-19.24,0-37.08,5.3-52.9,13.85l-10-10A121.72,121.72,0,0,0,123.44,32C55.49,31.5,0,92.91,0,160.85V464a16,16,0,0,0,16,16H48a16,16,0,0,0,16-16V158.4c0-30.15,21-58.2,51-61.93a58.38,58.38,0,0,1,48.93,16.67l10,10C165.3,138.92,160,156.76,160,176a111.23,111.23,0,0,0,32,78.05l-5.66,5.67a16,16,0,0,0,0,22.62l11.3,11.31a16,16,0,0,0,22.63,0L389.65,124.28A16,16,0,0,0,389.65,101.65Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53237e9 elementor-widget elementor-widget-text-editor\" data-id=\"53237e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Shower<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5209613 e-con-full e-flex e-con e-child\" data-id=\"5209613\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-479d31a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"479d31a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>3<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6dc6ca elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"e6dc6ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-snowflake\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M440.3 345.2l-33.8-19.5 26-7c8.2-2.2 13.1-10.7 10.9-18.9l-4-14.9c-2.2-8.2-10.7-13.1-18.9-10.9l-70.8 19-63.9-37 63.8-36.9 70.8 19c8.2 2.2 16.7-2.7 18.9-10.9l4-14.9c2.2-8.2-2.7-16.7-10.9-18.9l-26-7 33.8-19.5c7.4-4.3 9.9-13.7 5.7-21.1L430.4 119c-4.3-7.4-13.7-9.9-21.1-5.7l-33.8 19.5 7-26c2.2-8.2-2.7-16.7-10.9-18.9l-14.9-4c-8.2-2.2-16.7 2.7-18.9 10.9l-19 70.8-62.8 36.2v-77.5l53.7-53.7c6.2-6.2 6.2-16.4 0-22.6l-11.3-11.3c-6.2-6.2-16.4-6.2-22.6 0L256 56.4V16c0-8.8-7.2-16-16-16h-32c-8.8 0-16 7.2-16 16v40.4l-19.7-19.7c-6.2-6.2-16.4-6.2-22.6 0L138.3 48c-6.3 6.2-6.3 16.4 0 22.6l53.7 53.7v77.5l-62.8-36.2-19-70.8c-2.2-8.2-10.7-13.1-18.9-10.9l-14.9 4c-8.2 2.2-13.1 10.7-10.9 18.9l7 26-33.8-19.5c-7.4-4.3-16.8-1.7-21.1 5.7L2.1 145.7c-4.3 7.4-1.7 16.8 5.7 21.1l33.8 19.5-26 7c-8.3 2.2-13.2 10.7-11 19l4 14.9c2.2 8.2 10.7 13.1 18.9 10.9l70.8-19 63.8 36.9-63.8 36.9-70.8-19c-8.2-2.2-16.7 2.7-18.9 10.9l-4 14.9c-2.2 8.2 2.7 16.7 10.9 18.9l26 7-33.8 19.6c-7.4 4.3-9.9 13.7-5.7 21.1l15.5 26.8c4.3 7.4 13.7 9.9 21.1 5.7l33.8-19.5-7 26c-2.2 8.2 2.7 16.7 10.9 18.9l14.9 4c8.2 2.2 16.7-2.7 18.9-10.9l19-70.8 62.8-36.2v77.5l-53.7 53.7c-6.3 6.2-6.3 16.4 0 22.6l11.3 11.3c6.2 6.2 16.4 6.2 22.6 0l19.7-19.7V496c0 8.8 7.2 16 16 16h32c8.8 0 16-7.2 16-16v-40.4l19.7 19.7c6.2 6.2 16.4 6.2 22.6 0l11.3-11.3c6.2-6.2 6.2-16.4 0-22.6L256 387.7v-77.5l62.8 36.2 19 70.8c2.2 8.2 10.7 13.1 18.9 10.9l14.9-4c8.2-2.2 13.1-10.7 10.9-18.9l-7-26 33.8 19.5c7.4 4.3 16.8 1.7 21.1-5.7l15.5-26.8c4.3-7.3 1.8-16.8-5.6-21z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f97707 elementor-widget elementor-widget-text-editor\" data-id=\"8f97707\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Cold plunge<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-52e4e8e e-con-full e-flex e-con e-child\" data-id=\"52e4e8e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0ab1eac elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"0ab1eac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>4<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4884dc7 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"4884dc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-wind\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M156.7 256H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16h142.2c15.9 0 30.8 10.9 33.4 26.6 3.3 20-12.1 37.4-31.6 37.4-14.1 0-26.1-9.2-30.4-21.9-2.1-6.3-8.6-10.1-15.2-10.1H81.6c-9.8 0-17.7 8.8-15.9 18.4 8.6 44.1 47.6 77.6 94.2 77.6 57.1 0 102.7-50.1 95.2-108.6C249 291 205.4 256 156.7 256zM16 224h336c59.7 0 106.8-54.8 93.8-116.7-7.6-36.2-36.9-65.5-73.1-73.1-55.4-11.6-105.1 24.9-114.9 75.5-1.9 9.6 6.1 18.3 15.8 18.3h32.8c6.7 0 13.1-3.8 15.2-10.1C325.9 105.2 337.9 96 352 96c19.4 0 34.9 17.4 31.6 37.4-2.6 15.7-17.4 26.6-33.4 26.6H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16zm384 32H243.7c19.3 16.6 33.2 38.8 39.8 64H400c26.5 0 48 21.5 48 48s-21.5 48-48 48c-17.9 0-33.3-9.9-41.6-24.4-2.9-5-8.7-7.6-14.5-7.6h-33.8c-10.9 0-19 10.8-15.3 21.1 17.8 50.6 70.5 84.8 129.4 72.3 41.2-8.7 75.1-41.6 84.7-82.7C526 321.5 470.5 256 400 256z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9d85b3 elementor-widget elementor-widget-text-editor\" data-id=\"d9d85b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Dry off<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d23be18 e-con-full e-flex e-con e-child\" data-id=\"d23be18\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-93553c1 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"93553c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>5<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e239c78 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"e239c78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-lightbulb\" viewbox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M96.06 454.35c.01 6.29 1.87 12.45 5.36 17.69l17.09 25.69a31.99 31.99 0 0 0 26.64 14.28h61.71a31.99 31.99 0 0 0 26.64-14.28l17.09-25.69a31.989 31.989 0 0 0 5.36-17.69l.04-38.35H96.01l.05 38.35zM0 176c0 44.37 16.45 84.85 43.56 115.78 16.52 18.85 42.36 58.23 52.21 91.45.04.26.07.52.11.78h160.24c.04-.26.07-.51.11-.78 9.85-33.22 35.69-72.6 52.21-91.45C335.55 260.85 352 220.37 352 176 352 78.61 272.91-.3 175.45 0 73.44.31 0 82.97 0 176zm176-80c-44.11 0-80 35.89-80 80 0 8.84-7.16 16-16 16s-16-7.16-16-16c0-61.76 50.24-112 112-112 8.84 0 16 7.16 16 16s-7.16 16-16 16z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cf31fa elementor-widget elementor-widget-text-editor\" data-id=\"5cf31fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Red light<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">6 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ba5215e e-flex e-con-boxed e-con e-child\" data-id=\"ba5215e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e3ea20 elementor-widget elementor-widget-text-editor\" data-id=\"2e3ea20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #1adad2;\"><strong>\u00a0<\/strong><strong style=\"text-align: center;\">Optimal frequency<\/strong><\/span><br \/><span style=\"color: #ffffff;\">3x per week<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d295b4 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-toggle\" data-id=\"7d295b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1311\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1311\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">More about this protocol<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1311\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1311\"><p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"528\" data-end=\"854\"><strong data-start=\"528\" data-end=\"561\">The 18-minute sauna session<\/strong> is based on research in which regular exposure to temperatures of approximately 80\u2013100\u00b0C has been associated with beneficial effects on blood pressure, cardiovascular health and cognitive ageing. This duration provides an effective heat stimulus without making the session unnecessarily long.<\/p><p data-start=\"856\" data-end=\"1217\"><strong data-start=\"856\" data-end=\"903\">This is followed by a 2-minute cold plunge at 4\u00b0C.<\/strong> This short but powerful cold stimulus activates the sympathetic nervous system and stimulates the release of adrenaline and noradrenaline. These hormones contribute to increased alertness, mental focus and energy, while the short duration makes the protocol easy to incorporate into regular use.<\/p><p data-start=\"1219\" data-end=\"1506\"><strong data-start=\"1219\" data-end=\"1282\">The session finishes with 6 minutes of red light therapy.<\/strong> Red light supports mitochondrial energy production, stimulates cellular recovery processes and contributes to the body\u2019s natural regulation of inflammatory processes. This makes it a logical way to finish the session.<\/p><p data-start=\"1508\" data-end=\"1690\">By combining these interventions in this order, the protocol focuses on supporting long-term health, everyday wellbeing and a sustainable recovery routine.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7665563 e-con-full e-flex e-con e-parent\" data-id=\"7665563\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-dfc0046 e-con-full e-flex e-con e-child\" data-id=\"dfc0046\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8aad1ce elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"8aad1ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #1adad2;\"><strong>Athletic Performance Protocol<\/strong><\/span><\/p><h6><span style=\"color: #1adad2;\">(Post workout, 30 min.)<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e27cea elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"5e27cea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Optimise your recovery between workouts.<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60e4105 elementor-widget-divider--view-line_icon elementor-widget__width-initial elementor-view-default elementor-widget-divider--element-align-center elementor-widget elementor-widget-divider\" data-id=\"60e4105\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon elementor-divider__element\">\n\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-running\" viewbox=\"0 0 416 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M272 96c26.51 0 48-21.49 48-48S298.51 0 272 0s-48 21.49-48 48 21.49 48 48 48zM113.69 317.47l-14.8 34.52H32c-17.67 0-32 14.33-32 32s14.33 32 32 32h77.45c19.25 0 36.58-11.44 44.11-29.09l8.79-20.52-10.67-6.3c-17.32-10.23-30.06-25.37-37.99-42.61zM384 223.99h-44.03l-26.06-53.25c-12.5-25.55-35.45-44.23-61.78-50.94l-71.08-21.14c-28.3-6.8-57.77-.55-80.84 17.14l-39.67 30.41c-14.03 10.75-16.69 30.83-5.92 44.86s30.84 16.66 44.86 5.92l39.69-30.41c7.67-5.89 17.44-8 25.27-6.14l14.7 4.37-37.46 87.39c-12.62 29.48-1.31 64.01 26.3 80.31l84.98 50.17-27.47 87.73c-5.28 16.86 4.11 34.81 20.97 40.09 3.19 1 6.41 1.48 9.58 1.48 13.61 0 26.23-8.77 30.52-22.45l31.64-101.06c5.91-20.77-2.89-43.08-21.64-54.39l-61.24-36.14 31.31-78.28 20.27 41.43c8 16.34 24.92 26.89 43.11 26.89H384c17.67 0 32-14.33 32-32s-14.33-31.99-32-31.99z\"><\/path><\/svg><\/div>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7017417 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"7017417\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffffff;\">A protocol for athletes who want to focus on recovery between workouts and support their body during periods of high training load. The combination, duration and order of the different elements are tailored accordingly.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-45450bc e-grid e-con-boxed e-con e-child\" data-id=\"45450bc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9030407 e-con-full e-flex e-con e-child\" data-id=\"9030407\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-46f4da9 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"46f4da9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>1<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f3d8084 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"f3d8084\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-fire\" viewbox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M216 23.86c0-23.8-30.65-32.77-44.15-13.04C48 191.85 224 200 224 288c0 35.63-29.11 64.46-64.85 63.99-35.17-.45-63.15-29.77-63.15-64.94v-85.51c0-21.7-26.47-32.23-41.43-16.5C27.8 213.16 0 261.33 0 320c0 105.87 86.13 192 192 192s192-86.13 192-192c0-170.29-168-193-168-296.14z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e48f011 elementor-widget elementor-widget-text-editor\" data-id=\"e48f011\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Sauna<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">15 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1380d11 e-con-full e-flex e-con e-child\" data-id=\"1380d11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d427f43 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"d427f43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>2<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7047cd6 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"7047cd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-shower\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M304,320a16,16,0,1,0,16,16A16,16,0,0,0,304,320Zm32-96a16,16,0,1,0,16,16A16,16,0,0,0,336,224Zm32,64a16,16,0,1,0-16-16A16,16,0,0,0,368,288Zm-32,32a16,16,0,1,0-16-16A16,16,0,0,0,336,320Zm-32-64a16,16,0,1,0,16,16A16,16,0,0,0,304,256Zm128-32a16,16,0,1,0-16-16A16,16,0,0,0,432,224Zm-48,16a16,16,0,1,0,16-16A16,16,0,0,0,384,240Zm-16-48a16,16,0,1,0,16,16A16,16,0,0,0,368,192Zm96,32a16,16,0,1,0,16,16A16,16,0,0,0,464,224Zm32-32a16,16,0,1,0,16,16A16,16,0,0,0,496,192Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,432,256Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,400,288Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,336,352Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,304,384Zm64-64a16,16,0,1,0,16,16A16,16,0,0,0,368,320Zm21.65-218.35-11.3-11.31a16,16,0,0,0-22.63,0L350.05,96A111.19,111.19,0,0,0,272,64c-19.24,0-37.08,5.3-52.9,13.85l-10-10A121.72,121.72,0,0,0,123.44,32C55.49,31.5,0,92.91,0,160.85V464a16,16,0,0,0,16,16H48a16,16,0,0,0,16-16V158.4c0-30.15,21-58.2,51-61.93a58.38,58.38,0,0,1,48.93,16.67l10,10C165.3,138.92,160,156.76,160,176a111.23,111.23,0,0,0,32,78.05l-5.66,5.67a16,16,0,0,0,0,22.62l11.3,11.31a16,16,0,0,0,22.63,0L389.65,124.28A16,16,0,0,0,389.65,101.65Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbc6a52 elementor-widget elementor-widget-text-editor\" data-id=\"bbc6a52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Shower<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f8cec27 e-con-full e-flex e-con e-child\" data-id=\"f8cec27\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d2327e6 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"d2327e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>3<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ed4437 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1ed4437\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-snowflake\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M440.3 345.2l-33.8-19.5 26-7c8.2-2.2 13.1-10.7 10.9-18.9l-4-14.9c-2.2-8.2-10.7-13.1-18.9-10.9l-70.8 19-63.9-37 63.8-36.9 70.8 19c8.2 2.2 16.7-2.7 18.9-10.9l4-14.9c2.2-8.2-2.7-16.7-10.9-18.9l-26-7 33.8-19.5c7.4-4.3 9.9-13.7 5.7-21.1L430.4 119c-4.3-7.4-13.7-9.9-21.1-5.7l-33.8 19.5 7-26c2.2-8.2-2.7-16.7-10.9-18.9l-14.9-4c-8.2-2.2-16.7 2.7-18.9 10.9l-19 70.8-62.8 36.2v-77.5l53.7-53.7c6.2-6.2 6.2-16.4 0-22.6l-11.3-11.3c-6.2-6.2-16.4-6.2-22.6 0L256 56.4V16c0-8.8-7.2-16-16-16h-32c-8.8 0-16 7.2-16 16v40.4l-19.7-19.7c-6.2-6.2-16.4-6.2-22.6 0L138.3 48c-6.3 6.2-6.3 16.4 0 22.6l53.7 53.7v77.5l-62.8-36.2-19-70.8c-2.2-8.2-10.7-13.1-18.9-10.9l-14.9 4c-8.2 2.2-13.1 10.7-10.9 18.9l7 26-33.8-19.5c-7.4-4.3-16.8-1.7-21.1 5.7L2.1 145.7c-4.3 7.4-1.7 16.8 5.7 21.1l33.8 19.5-26 7c-8.3 2.2-13.2 10.7-11 19l4 14.9c2.2 8.2 10.7 13.1 18.9 10.9l70.8-19 63.8 36.9-63.8 36.9-70.8-19c-8.2-2.2-16.7 2.7-18.9 10.9l-4 14.9c-2.2 8.2 2.7 16.7 10.9 18.9l26 7-33.8 19.6c-7.4 4.3-9.9 13.7-5.7 21.1l15.5 26.8c4.3 7.4 13.7 9.9 21.1 5.7l33.8-19.5-7 26c-2.2 8.2 2.7 16.7 10.9 18.9l14.9 4c8.2 2.2 16.7-2.7 18.9-10.9l19-70.8 62.8-36.2v77.5l-53.7 53.7c-6.3 6.2-6.3 16.4 0 22.6l11.3 11.3c6.2 6.2 16.4 6.2 22.6 0l19.7-19.7V496c0 8.8 7.2 16 16 16h32c8.8 0 16-7.2 16-16v-40.4l19.7 19.7c6.2 6.2 16.4 6.2 22.6 0l11.3-11.3c6.2-6.2 6.2-16.4 0-22.6L256 387.7v-77.5l62.8 36.2 19 70.8c2.2 8.2 10.7 13.1 18.9 10.9l14.9-4c8.2-2.2 13.1-10.7 10.9-18.9l-7-26 33.8 19.5c7.4 4.3 16.8 1.7 21.1-5.7l15.5-26.8c4.3-7.3 1.8-16.8-5.6-21z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9994a87 elementor-widget elementor-widget-text-editor\" data-id=\"9994a87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Cold plunge<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">4 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-46e3ca3 e-con-full e-flex e-con e-child\" data-id=\"46e3ca3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e39567c elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"e39567c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>4<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1b73f2 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"c1b73f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-wind\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M156.7 256H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16h142.2c15.9 0 30.8 10.9 33.4 26.6 3.3 20-12.1 37.4-31.6 37.4-14.1 0-26.1-9.2-30.4-21.9-2.1-6.3-8.6-10.1-15.2-10.1H81.6c-9.8 0-17.7 8.8-15.9 18.4 8.6 44.1 47.6 77.6 94.2 77.6 57.1 0 102.7-50.1 95.2-108.6C249 291 205.4 256 156.7 256zM16 224h336c59.7 0 106.8-54.8 93.8-116.7-7.6-36.2-36.9-65.5-73.1-73.1-55.4-11.6-105.1 24.9-114.9 75.5-1.9 9.6 6.1 18.3 15.8 18.3h32.8c6.7 0 13.1-3.8 15.2-10.1C325.9 105.2 337.9 96 352 96c19.4 0 34.9 17.4 31.6 37.4-2.6 15.7-17.4 26.6-33.4 26.6H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16zm384 32H243.7c19.3 16.6 33.2 38.8 39.8 64H400c26.5 0 48 21.5 48 48s-21.5 48-48 48c-17.9 0-33.3-9.9-41.6-24.4-2.9-5-8.7-7.6-14.5-7.6h-33.8c-10.9 0-19 10.8-15.3 21.1 17.8 50.6 70.5 84.8 129.4 72.3 41.2-8.7 75.1-41.6 84.7-82.7C526 321.5 470.5 256 400 256z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ffe1fbd elementor-widget elementor-widget-text-editor\" data-id=\"ffe1fbd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Dry off<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a6656e2 e-con-full e-flex e-con e-child\" data-id=\"a6656e2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b39279d elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"b39279d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>5<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e77df9 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1e77df9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-lightbulb\" viewbox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M96.06 454.35c.01 6.29 1.87 12.45 5.36 17.69l17.09 25.69a31.99 31.99 0 0 0 26.64 14.28h61.71a31.99 31.99 0 0 0 26.64-14.28l17.09-25.69a31.989 31.989 0 0 0 5.36-17.69l.04-38.35H96.01l.05 38.35zM0 176c0 44.37 16.45 84.85 43.56 115.78 16.52 18.85 42.36 58.23 52.21 91.45.04.26.07.52.11.78h160.24c.04-.26.07-.51.11-.78 9.85-33.22 35.69-72.6 52.21-91.45C335.55 260.85 352 220.37 352 176 352 78.61 272.91-.3 175.45 0 73.44.31 0 82.97 0 176zm176-80c-44.11 0-80 35.89-80 80 0 8.84-7.16 16-16 16s-16-7.16-16-16c0-61.76 50.24-112 112-112 8.84 0 16 7.16 16 16s-7.16 16-16 16z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82587a0 elementor-widget elementor-widget-text-editor\" data-id=\"82587a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Red light<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">7 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8e7442f e-flex e-con-boxed e-con e-child\" data-id=\"8e7442f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-080118d elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"080118d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #00b3b6;\"><strong>\u00a0<\/strong><strong style=\"text-align: center;\">Optimal frequency<\/strong><br \/><\/span><span style=\"color: #ffffff;\">2\u20134x per week, depending on your training load.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cf34d2 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-toggle\" data-id=\"3cf34d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-6391\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-6391\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">More about this protocol<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-6391\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-6391\"><p><span style=\"color: #ffffff;\"><strong>The 15-minute sauna session<\/strong> is based on research in which regular post-workout sauna use has been associated with increased plasma volume, a lower heart rate during exercise and improvements in endurance performance. These adaptations may contribute to faster recovery and improved training capacity.<\/span><\/p><p><span style=\"color: #ffffff;\"><strong>This is followed by a 4-minute cold plunge at 3\u20134\u00b0C,<\/strong> providing a powerful cold stimulus that may help reduce muscle soreness and fatigue and support recovery between training sessions. The longer duration compared with the longevity protocol is intentional, as this protocol is designed for athletes accustomed to intensive physical stress.<\/span><\/p><p><span style=\"color: #ffffff;\"><strong>The session finishes with 7 minutes of red light therapy<\/strong>, targeting the muscle groups used during training.\u00a0<\/span><span class=\"cf0\">By stimulating cellular energy production, red light may support the body\u2019s natural recovery processes following exercise.<\/span><span style=\"color: #ffffff;\">.<\/span><\/p><p><span style=\"color: #ffffff;\">By combining these interventions in this order, the protocol is designed to support efficient recovery between workouts, helping you prepare for your next training session.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a4231cc e-con-full e-flex e-con e-parent\" data-id=\"a4231cc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-a308fa4 e-con-full e-flex e-con e-child\" data-id=\"a308fa4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-658621f elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"658621f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #1adad2;\"><strong><span style=\"color: #1adad2;\">Muscle Growth &amp; Strength Protocol<\/span><\/strong><\/span><\/p><h6 style=\"text-align: center;\"><span style=\"color: #1adad2;\">(30 min.)<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60cd8c7 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"60cd8c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffffff;\"><strong>Grow stronger through better recovery.<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01880fc elementor-widget-divider--view-line_icon elementor-widget__width-initial elementor-view-default elementor-widget-divider--element-align-center elementor-widget elementor-widget-divider\" data-id=\"01880fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon elementor-divider__element\">\n\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-dumbbell\" viewbox=\"0 0 640 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z\"><\/path><\/svg><\/div>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e0ca6e elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"5e0ca6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffffff;\">Designed for athletes who want to combine muscle growth with good cardiovascular health. The combination, duration and order of the interventions are specifically tailored to muscle adaptation, recovery and training results.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-386b09a e-grid e-transform e-con-boxed e-con e-child\" data-id=\"386b09a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-6,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-676b86b e-con-full e-flex e-con e-child\" data-id=\"676b86b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d763f8 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"7d763f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>1<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf4ea57 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"bf4ea57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-fire\" viewbox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M216 23.86c0-23.8-30.65-32.77-44.15-13.04C48 191.85 224 200 224 288c0 35.63-29.11 64.46-64.85 63.99-35.17-.45-63.15-29.77-63.15-64.94v-85.51c0-21.7-26.47-32.23-41.43-16.5C27.8 213.16 0 261.33 0 320c0 105.87 86.13 192 192 192s192-86.13 192-192c0-170.29-168-193-168-296.14z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff91fdc elementor-widget elementor-widget-text-editor\" data-id=\"ff91fdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Sauna<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">20 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8323a83 e-con-full e-flex e-con e-child\" data-id=\"8323a83\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9be19ea elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9be19ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>2<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5a12f8 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"d5a12f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-shower\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M304,320a16,16,0,1,0,16,16A16,16,0,0,0,304,320Zm32-96a16,16,0,1,0,16,16A16,16,0,0,0,336,224Zm32,64a16,16,0,1,0-16-16A16,16,0,0,0,368,288Zm-32,32a16,16,0,1,0-16-16A16,16,0,0,0,336,320Zm-32-64a16,16,0,1,0,16,16A16,16,0,0,0,304,256Zm128-32a16,16,0,1,0-16-16A16,16,0,0,0,432,224Zm-48,16a16,16,0,1,0,16-16A16,16,0,0,0,384,240Zm-16-48a16,16,0,1,0,16,16A16,16,0,0,0,368,192Zm96,32a16,16,0,1,0,16,16A16,16,0,0,0,464,224Zm32-32a16,16,0,1,0,16,16A16,16,0,0,0,496,192Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,432,256Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,400,288Zm-64,64a16,16,0,1,0,16,16A16,16,0,0,0,336,352Zm-32,32a16,16,0,1,0,16,16A16,16,0,0,0,304,384Zm64-64a16,16,0,1,0,16,16A16,16,0,0,0,368,320Zm21.65-218.35-11.3-11.31a16,16,0,0,0-22.63,0L350.05,96A111.19,111.19,0,0,0,272,64c-19.24,0-37.08,5.3-52.9,13.85l-10-10A121.72,121.72,0,0,0,123.44,32C55.49,31.5,0,92.91,0,160.85V464a16,16,0,0,0,16,16H48a16,16,0,0,0,16-16V158.4c0-30.15,21-58.2,51-61.93a58.38,58.38,0,0,1,48.93,16.67l10,10C165.3,138.92,160,156.76,160,176a111.23,111.23,0,0,0,32,78.05l-5.66,5.67a16,16,0,0,0,0,22.62l11.3,11.31a16,16,0,0,0,22.63,0L389.65,124.28A16,16,0,0,0,389.65,101.65Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cda6b3c elementor-widget elementor-widget-text-editor\" data-id=\"cda6b3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Shower<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">2 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c653689 e-con-full e-flex e-con e-child\" data-id=\"c653689\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-88374f8 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"88374f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>3<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89c7229 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"89c7229\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-wind\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M156.7 256H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16h142.2c15.9 0 30.8 10.9 33.4 26.6 3.3 20-12.1 37.4-31.6 37.4-14.1 0-26.1-9.2-30.4-21.9-2.1-6.3-8.6-10.1-15.2-10.1H81.6c-9.8 0-17.7 8.8-15.9 18.4 8.6 44.1 47.6 77.6 94.2 77.6 57.1 0 102.7-50.1 95.2-108.6C249 291 205.4 256 156.7 256zM16 224h336c59.7 0 106.8-54.8 93.8-116.7-7.6-36.2-36.9-65.5-73.1-73.1-55.4-11.6-105.1 24.9-114.9 75.5-1.9 9.6 6.1 18.3 15.8 18.3h32.8c6.7 0 13.1-3.8 15.2-10.1C325.9 105.2 337.9 96 352 96c19.4 0 34.9 17.4 31.6 37.4-2.6 15.7-17.4 26.6-33.4 26.6H16c-8.8 0-16 7.2-16 16v32c0 8.8 7.2 16 16 16zm384 32H243.7c19.3 16.6 33.2 38.8 39.8 64H400c26.5 0 48 21.5 48 48s-21.5 48-48 48c-17.9 0-33.3-9.9-41.6-24.4-2.9-5-8.7-7.6-14.5-7.6h-33.8c-10.9 0-19 10.8-15.3 21.1 17.8 50.6 70.5 84.8 129.4 72.3 41.2-8.7 75.1-41.6 84.7-82.7C526 321.5 470.5 256 400 256z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48a5301 elementor-widget elementor-widget-text-editor\" data-id=\"48a5301\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Dry off<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">1 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1654ec4 e-con-full e-flex e-con e-child\" data-id=\"1654ec4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-da05044 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"da05044\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong>4<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e64dcd9 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"e64dcd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-lightbulb\" viewbox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M96.06 454.35c.01 6.29 1.87 12.45 5.36 17.69l17.09 25.69a31.99 31.99 0 0 0 26.64 14.28h61.71a31.99 31.99 0 0 0 26.64-14.28l17.09-25.69a31.989 31.989 0 0 0 5.36-17.69l.04-38.35H96.01l.05 38.35zM0 176c0 44.37 16.45 84.85 43.56 115.78 16.52 18.85 42.36 58.23 52.21 91.45.04.26.07.52.11.78h160.24c.04-.26.07-.51.11-.78 9.85-33.22 35.69-72.6 52.21-91.45C335.55 260.85 352 220.37 352 176 352 78.61 272.91-.3 175.45 0 73.44.31 0 82.97 0 176zm176-80c-44.11 0-80 35.89-80 80 0 8.84-7.16 16-16 16s-16-7.16-16-16c0-61.76 50.24-112 112-112 8.84 0 16 7.16 16 16s-7.16 16-16 16z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f6712f elementor-widget elementor-widget-text-editor\" data-id=\"2f6712f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong>Red light<\/strong><\/span><\/p><p style=\"text-align: center;\"><span style=\"color: #ffffff;\">7 min<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-943015b e-flex e-con-boxed e-con e-child\" data-id=\"943015b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e5e01d0 elementor-widget elementor-widget-text-editor\" data-id=\"e5e01d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #ffffff;\"><span style=\"color: #1adad2;\"><strong>\u00a0<\/strong><strong style=\"text-align: center;\">Optimal frequency<\/strong><\/span><br \/>2\u20134x per week, depending on your training schedule.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a64c9a elementor-widget__width-initial elementor-widget elementor-widget-toggle\" data-id=\"5a64c9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-9471\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-9471\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">More about this protocol<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-9471\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-9471\"><p data-start=\"539\" data-end=\"860\"><strong>The 20-minute sauna session<\/strong> provides an effective heat stimulus that research has linked to activation of the Akt\/mTOR signalling pathway and increased production of heat shock proteins. These processes may play a role in muscle recovery, muscle adaptation and maintaining muscle mass.<\/p><p data-start=\"862\" data-end=\"1205\"><strong>The cold plunge is deliberately left out of this protocol.<\/strong> Research suggests that cold exposure immediately after strength training may suppress mTOR signalling and satellite cell activity. This could reduce muscle adaptation, making it less suitable when the primary goal is maximising muscle growth and strength development.<\/p><p data-start=\"1207\" data-end=\"1517\"><strong>The session finishes with 7 minutes of red light therapy<\/strong>, targeting the muscle groups used during training.\u00a0<span style=\"background-color: rgba(25, 25, 25, 0);\">Red light helps increase energy production in the trained muscles, allowing them to recover and grow faster. In addition, you may be ready for your next session sooner, allowing you to handle a higher training volume, which can further contribute to muscle growth.<\/span><\/p><p data-start=\"1519\" data-end=\"1723\">By deliberately leaving out the cold plunge and focusing on heat and red light therapy, this protocol is specifically designed for athletes looking to support strength development and muscle growth.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>GRIT Recovery protocollen Herstel begint met een goed plan. Gratis intakeTijdens onze gratis intake bespreken we het doel van je bezoek en jouw persoonlijke situatie. Op basis daarvan krijg je een herstelprotocol dat hierbij aansluit. Jij blijft altijd de baas over je eigen bezoek en kunt van het protocol afwijken wanneer je dat wilt. Het [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-121","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/pages\/121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/comments?post=121"}],"version-history":[{"count":372,"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/pages\/121\/revisions"}],"predecessor-version":[{"id":4074,"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/pages\/121\/revisions\/4074"}],"wp:attachment":[{"href":"https:\/\/gritrecovery.nl\/en\/wp-json\/wp\/v2\/media?parent=121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}