The 20-Minute Protocol That's Changed Everything for Me This Year

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The 20-Minute Protocol That's Changed Everything for Me This Year

MYOMASTER x

SHAUN STAFFORD

I've tried everything for recovery, longevity, and performance… But nothing moves the needle like contrast therapy. Here's exactly what I do, 4x a week, at home.

Look, I'm not going to sell you on some complicated biohacking routine that takes hours or costs a fortune.

This is simple. This is accessible. And it works!

For the past year, I've been doing contrast therapy at home, and it's honestly been one of the biggest upgrades to my health, recovery, and how I show up every day as a dad, athlete, and business professional.

I'm talking about alternating between heat (sauna) and cold (ice bath). 20 minutes of heat exposure followed by 3-5 minutes of cold. That's it.

The science backs it up. The authorities I trust (Huberman, Bryan Johnson) all recommend it. And more importantly… I feel the difference.

Better sleep

Faster recovery

Clearer head

Less inflammation

More resilience

If you've been on the fence about getting serious with your recovery routine, this is your sign. Let me walk you through exactly what I do, why it works, and how you can set this up at home without breaking the bank or turning your garden into a spa retreat.

I've tried everything for recovery, longevity, and performance… But nothing moves the needle like..

Here's My Exact Protocol

(Feel free to steal it!)

I keep this dead simple. No overthinking. No faff. Just results.

A man wearing a hat sits relaxing inside a brightly lit wooden sauna in a dark room.

I use the MyoSauna Lux at home. It's a 2-person outdoor sauna that heats to 85-90°C in about 15 minutes, so I'm not sitting around waiting for it to warm up.

01. HEAT (THE SAUNA)

20 MINUTES

When

Usually between 7:30pm-9pm when I get home. It's become part of my wind-down routine.

Temperature

85-90°C. Hot enough to feel it, not so hot you can't breathe.

What do I do?

I sit, breathe, sweat buckets, and let my body do its thing. Sometimes I'll listen to a podcast. Sometimes I just sit in silence. The heat triggers a stress response that's actually good for you (heat shock proteins, cardiovascular benefits, all that).

The Goal

Raise your core temperature, sweat it out, and prime your body for the cold.

Right after the sauna, I go straight into the ice bath. No hesitation. Just get in.

I've got the MyoFreeze paired with the MyoChill water chiller, so my water stays at 3-5°C year-round. No ice bags. No guesswork. Just consistent cold.

02. COLD (THE ICE BATH)

3-5 MINUTES

When

Immediately after sauna (within 1-2 minutes if possible).

Temperature

3-5°C. Cold enough to shock the system, not so cold you're fighting for your life.

What do I do?

Controlled breathing. In through the nose, slow exhale. The first 30 seconds are rough. After that, you settle in. By minute 3, you feel like a superhero.

The Goal

Vasoconstriction (blood vessels tighten), then when you get out, they dilate and flush out inflammation. It's like hitting the reset button.

I aim for 4x a week. Some weeks I hit it, some weeks I don't. Life happens.

But when I'm consistent? That's when I feel the best.

This Isn't Just Me Saying It Works…

 The Science Is Legit

I'm not a scientist. I'm a dad, an athlete, and someone who's obsessed with feeling and performing better every year.

But I listen to the people who ARE scientists. And they all point to the same thing…

And the best part?

You don't need a science lab or a million-pound budget to do this. You just need heat, cold, and consistency.

Here's What Changed When I Started Doing This Consistently

I'm not going to promise you'll wake up looking like Thor or suddenly run a marathon. But here's what I've noticed…

Do You Need Both? Or Can You Start With One?

Great question. Here's my honest take…

Start with the sauna

If you want longevity benefits, better sleep, and cardiovascular health. It's also more relaxing and easier to stick with.

Start with the ice bath

If you want mental resilience, faster recovery, and a dopamine hit that'll carry you through the day.

Both are legit. Both have science-backed benefits. You can't go wrong.

Contrast therapy (both)

is where the magic happens. The combination of heat and cold creates a hormetic stress response your body adapts to. You get the benefits of both, plus the synergy between them. Think of it like this: Sauna opens everything up. Cold tightens everything down. Together, they flush out the junk and reset your system.

Sauna vs Ice Bath vs Both

LONGEVITY

RECOVERY

SLEEP

MENTAL RESILIENCE

EASE OF USE

Build Your Setup (Start Small or Go All In)

MyoMaster makes this easy. Everything I use is here. You can start with one or bundle both and save.

Best For

Starting with heat therapy, tight budgets

MyoSauna Infrared

£1,299

£1,999

Save

£7

2-person outdoor sauna

Build in under 90 minutes

Heats to 100°C in 20 mins

Free uk shipping

Best For

Families, serious users, space for guests

MyoSauna Lux

(Shaun's Pick)

£3,999

£5,499

Save

£0

3-person capacity

Build in under 3 hours.

Pro-grade 6kW heater

Heats to 100°C in 15 mins

Best For

Year-round cold therapy, no ice bags

MyoFreeze & MyoChill

£849

£1,150

Save

£3

600L ice bath + water chiller

Chills to 0.5°C. 30-min setup

Best For

Space-saving, aesthetic setup

MyoIce Elite & MyoChill

£849

£1,150

Save

£3

525L barrel-style ice bath + chiller

Portable. Premium finish.

Best For

Going all in, maximum results

MyoSauna Lux, MyoFreeze and MyoChill

(Shaun's Pick)

£4,999

£5,649

Save

£7

Choose your complete setup, and save even more, with all the benefits.

Best For

Same impact, different heat

MyoSauna Infrared, MyoIce Elite and MyoChill

(Red Light Therapy Option)

£2,399

£3,999

Save

£0

Choose your complete setup, and save even more, with all the benefits.

10% OFF SITEWIDE FOR 7 DAYS

Use code :

SHAUN10

Don't Just Take My Word for It…

Over 10,000 people are using MyoMaster products to level up their recovery and performance. Here's what they're saying…

Read 900+ 5-Star Trustpilot Reviews

Link to Full Reviews

Common Questions

(Because I Get Asked This All the Time)

Do I need an electrician to install the sauna?

Yes, the sauna requires hardwired installation (240V, 10/2 cable). It's a one-time setup and worth it for the performance. MyoMaster can recommend installers if needed.

How much does it cost to run?

I don't have space for both. Which should I start with?

Is this hard to maintain?

What if I don't like it?

Can I use this indoors?

Common Questions

(Because I Get Asked This All the Time)

Still Have Questions?

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This company was started by Joe, an ex-professional ru..