Lead Content & Recovery Research
Joana leads Theralpine's research and content team, translating cold-therapy science into practical guidance for athletes and everyday practitioners.
18 articles
Guides
Contrast therapy is one of the most evidence-based recovery practices available. Here's what the science actually shows, how to do it properly, and how to bring it home.
Guides
From the Premier League to the CrossFit Games, cold water immersion is now standard in elite sport. Here's what the science says about why, and how to use it correctly.
Lifestyle
Cold plunging in Austria is experiencing a real boom. From Vienna's Alte Donau to glacier lakes in Tyrol — the best spots, safety rules, and why a home ice bath might be the most practical choice.
Lifestyle
From Lake Zurich to the Bains des Pâquis in Geneva — Switzerland has some of Europe's finest natural cold plunging settings. Here's where to go and when a home ice bath makes more sense.
Science
Athletes use it for recovery. Biohackers swear by the morning dopamine hit. And more and more people are discovering cold water immersion as a fixture of daily life. Here is what the science actually shows.
Science
Cold therapy isn't a longevity miracle. But the mechanisms it triggers are some of the same ones that decades of aging research keep pointing to as important. Here's what the science actually shows.
Guides
Temperature is the single most important variable in cold plunging. Too warm and you won't trigger the physiological response. Too cold and you risk discomfort or safety issues. Here's how to find your number.
Science
Most cold therapy content is written from a male perspective. Most studies historically used male participants. But the conversation is changing — and the new research is worth paying attention to.
Science
Cold plunging for weight loss is one of the most searched topics in cold therapy. Social media influencers promise dramatic results. The reality is more nuanced — and considerably more interesting.
Lifestyle
Cold plunging in Germany has grown from a niche practice into a movement. From Munich's Eisbach communities to Berlin winter swimming clubs, a growing scene spans the country.
Science
The cold plunge community makes big claims about immunity. A randomised controlled trial with 3,018 participants tells a more nuanced — and still compelling — story.
Science
Both involve cold water. Both feel uncomfortable. But are they actually the same thing? The science draws a clear distinction — and it matters for what you're trying to achieve.
Guides
You want to start cold plunging. This guide covers everything you need to know before your first session — and how to build a sustainable routine from there.
Science
Testosterone influences far more than muscle and libido. It is one of the most important hormones for energy, motivation, mental clarity, sleep and general wellbeing. Here is what the science actually shows about cold therapy and hormones.
Science
Sleep is the foundation of recovery, focus, mood, immune function, and longevity. Cold therapy has emerged as one of the more promising tools for improving it — but the science is more nuanced than the social media version suggests.
Science
There is a reason many people look in the mirror after their first cold plunge and notice their skin looks different — fresher, clearer, with a different quality of glow. That is not imagination.
Science
Cold plunging for anxiety and stress: how cold water can help your nervous system find calm. An honest, science-backed guide for everyday anxiety relief.
Science
Wim Hof Method or regular cold plunging? An honest, science-backed comparison: what the research shows, what each offers, and which one fits which type of person.
