Recovery Myths, Cold Plunges, and the Power of Kettlebell Resilience

In this episode of KIMEcast, Tony Mikla, DPT and Russ Dunning, MPT dive into the ever-popular world of recovery—separating hype from science on cold plunges, saunas, red-light therapy, shockwave treatments, orthotics, and more. They unpack recent research showing how post-workout cold exposure may actually blunt muscle growth and protein absorption, discuss when cold therapy is useful (hint: short-term recovery for competition, not long-term adaptation), and explore the nuances of light therapy and sauna use.

The conversation then shifts to training fundamentals, with a deep dive into KIME’s Kettlebell Resilience Certification. Tony and Russ highlight why kettlebell work bridges the gap between rehab and performance, share the origins of their certification standards, and explain how resilience training builds true strength, conditioning, and long-term durability.

This episode blends research, clinical insight, and practical tools for athletes, clinicians, and anyone serious about high-performance health.