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Dr. Pak's Links:

Instagram: @dr__pak
YouTube: @Dr__Pak
Website: drpak.com

Timestamps:

00:00 Intro and Dr. Pak's secret Greek rap career

05:00 Big rock 1: sleep regularity matters more than total duration

12:40 Why dieting and being lean wrecks your sleep

15:05 Big rock 2: stress management and mindfulness

18:35 Big rock 3: managing training load

22:30 Cold water immersion: good for soreness, bad for post-workout hypertrophy signaling

25:40 Sauna: neutral to positive for muscle growth and a better bet than cold

34:00 When cold actually makes sense: in-season athletes on back-to-backs

36:00 Massage: soreness and flexibility benefits but no magic for muscle growth

40:30 Massage guns: mixed evidence, impairs explosive performance if used pre-workout

45:00 Cannabis and alcohol: occasional is fine, daily use is a net negative

58:00 Don't skip the big rocks chasing the gimmicks