Heat wins

The Brief

Welcome back, Wellworthy readers.

Recovery might be in its cold plunge era, but another protocol is heating up.

Hot-water immersion (like hot baths and saunas) is emerging as a legitimate recovery tool. The benefits go far beyond comfort, raising a new question: do we really have to freeze our way to feeling better?

Here’s what’s inside this issue:

• How heat is reshaping the recovery conversation

• Dr. Leada Malek on when to use heat, cold, or both

• The cultural shift redefining what “restorative” really means

• Plus: Fitbit’s AI coach, BON CHARGE’s red light hair tech, and Nike’s robotic runners
  

— Here we go!
Jake, Joana & Ash — Team Wellworthy

The Breakdown

In a controlled study, 34 people underwent lab-simulated muscle injury, then followed one of three recovery routines: cold water (12°C for 15 minutes), warm water (32°C for 30 minutes), or hot water (42°C for 60 minutes), once a day for 10 days.

All three groups regained strength at a similar pace — but the hot-water group stood out. They reported less soreness, showed lower markers of muscle damage, and activated more of the proteins that help repair tissue.

Cold water didn’t come close.

Why it matters

Both heat and cold support recovery, but context matters.

“Cold can help when there’s inflammation or a new injury,” says Dr. Leada Malek, sports physical therapist and performance specialist. “But if the goal is to ease soreness or relax tight muscles, heat helps support blood flow and recovery.” 

On the flip side, if you’re not injured, cold exposure can actually tighten muscles and restrict circulation — the opposite of what helps recovery.

Still, some people love the alert, energized feeling after cold, while others find warmth more restorative. “The comfort of heat can be soothing, helping people naturally relax,” says Dr. Malek. 

It’s a good reminder that recovery isn’t one-size-fits-all.. Your body gives you plenty of feedback — if you’re paying attention.

What you can do

• Use each with purpose. Ice helps manage swelling after a new injury, while heat can ease stiffness and improve circulation once inflammation subsides.

• Start simple. A hot shower or bath works. Dr. Malek notes it’s important to keep a barrier (like a towel) between your skin and the heat/cold source to avoid burns.

• Track what works. Monitor soreness, next-day energy, and sleep quality for a few weeks, then adjust based on how your body responds.

The takeaway: Turns out, we might not need to freeze our way to recovery. There’s nuance, of course — and despite what Instagram says, a little warmth could be the next reset worth trying.

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Just Dropped

New products and drops spotted → 

Supplements & nutrition

SVRY Nutrition relaunched their savory protein bars for anyone past the brownie batter phase. Flavors like Rosemary Olive Oil and Coconut Curry pack 22g of protein, 12–13g of fiber, and zero artificial sweeteners. Get them here.

Jiggies wants to replace your supplement shelf. The 53-ingredient Ayurveda-based drink mix combines multivitamins, adaptogens, digestive enzymes, prebiotics, antioxidants, and energy support into one daily (plant-based) scoop. Explore Jiggies.

Lemme just made functional candy a thing. The brand behind viral wellness gummies launched Lemme Purr Probiotic Lollipops — the first of their kind — designed to support vaginal health and balance through targeted probiotic strains. Shop now.

Man Cereal launched their functional, high-protein cereal packing 2.5g of creatine, 15-16g of protein, and just 5g of carbs per bowl. It's designed to support strength, recovery, and cognitive function in flavors like Salted Fudge and Maple Bacon. Try Man Cereal.

Fitness & training

Rogue launched the Echo Ski, its first-ever ski erg. Built for high-intensity, full-body training, it brings the power and precision Rogue’s known for to a new cardio format. See it here.

Aviron upgraded its connected treadmill with the Victory Treadmill+, a smart treadmill that blends performance training with interactive challenges and scenic runs. Explore it here.

Runbuds just debuted its new app to let you and your friends run together in real time through customizable avatars — turning every run into a shared (and slightly competitive) experience. Download here.

Performance & apparel

District Vision introduced the Tindur Down Jacket, a $1,000 performance-meets-luxury layer built for mountain athletes and urban minimalists alike. Filled with 850-fill down and finished with water-repellent fabric, it’s form and function in one. Take a look.

Ciele Athletics winterized its best-selling FSTCap with COOLmatic™ EXP DIAMAfleece Lite fabric, windproof protection, and ear coverage. Cold weather runs just got more tolerable. Discover the Collection.

Smart health tech

Fitbit rolled out a personal health coach powered by Gemini AI for Premium users. It creates personalized fitness plans, tracks sleep patterns, monitors vitals, and adjusts recommendations based on schedule changes or physical limitations. Learn more.

BON CHARGE turned its science-backed approach toward hair. The brand's new Red Light Cap uses 650nm LEDs in 10-minute sessions to stimulate scalp follicles and promote the appearance of fuller, healthier hair. See it here.

Withings just dropped the U-Scan Nutri+, a smart urine sensor that tracks hydration, nutrition, and key biomarkers at home to show how your daily habits shape your health. Take a look.

On Our Radar 

What's moving in wellness this week → 

Technogym and World Athletics launched RUN X™, the first 5K treadmill championship. Runners can compete from their local gym against elite athletes for a $100,000 prize pool and wild card entries to World Athletics events. It kicks off in 2026 to change how people access competitive running. 

Nike previewed four new performance technologies. Highlights include Project Amplify — robotic running shoes with movement-assist motors — and an inflating Therma-FIT Air Milano jacket for on-demand warmth. The brand’s pushing performance beyond fabrics, blending design, sustainability, and brain science. 

The rise of fitness as sport. Events like Life Time Games, Alpha Fit, and Urban Iron NYC are turning training into team heats, live crowds, and leaderboard moments. Brand-led competitions are turning fitness into a fun way to bring people together through shared challenge.

Creatine increased brain energy by 16% in peri- and menopausal women. In the first trial of its kind, researchers found improvements in reaction time, brain energy levels, and how the body processes fats. It’s early research, but it hints that creatine could help support focus and cognitive health during hormonal changes.