A good starting point to contrast therapy/and to start your day, enjoying the benefits of both cold and heat therapy- leading to increased energy, focus finished with a warm cup of caffeine to jumpstart your day.

3 min cold plunge

3 min Sauna

3 min cold plunge

Followed by a warm cup of coffee/tea

Increase your levels of dopamine in the body up to 250%. There’s no drug/exercise that is able to activate the level of dopamine like cold immersion/with effects lasting up to 4-6 hours.

1-3 min cold plunge

Ideally performed after aerobic exercise to help with muscle recovery, offset delayed onset muscle soreness and ending with a cold plunge to have you feeling energized and accelerating your metabolism by activating your brown fat.

20 min Sauna

2 min cold plunge

Ideally performed within 2 hours of aerobic exercise to improve focus, alertness, and prime your system with Catecholamines (Dopamine, Epinephrine, Norepinephrine)

3 minute cold plunge

A peak in body core temperature around mid-day can cause your body to feel groggy/tired and low on energy. Combat the early afternoon slump with a quick cold plunge to fuel the second half of your day.

60 second- 2 min Cold plunge

Leave your work day at work by starting with a cold plunge reset and finishing with 15 min of stress reducing sauna benefits (decrease cortisol/ increase production of serotonin) in a pampering retreat to restore the mind, body and soul

2 min cold plunge

15 min Sauna

Let body cool off naturally prior to showering

Relax muscles, soothe aches/pains in muscles and joints as your body releases endorphins (which can minimize pain) As the body temp rises in the heat, blood vessels dialate allowing for increased blood circulation which in turn speeds body’s natural healing process, reduce muscle tension and eliminate lactic acid/toxins.

15 min Sauna

Timed within 2-4 hours of bedtime/to assist with winding down from day. Will also assist in down regulating your core body temperature aiding in in improved sleep.

20 min Sauna

First step: Cold plunge for 1-2 minutes (water temp is approximately 38-53)

Second step: Sauna for 10-15 minutes (temperature should be approximately 176 degrees)

Third step: Cold plunge again for 2 min

Time of day doesn’t necessarily matter for most people but could alter sleep for a subset group if done late in the day.

Threshold: 11 min cold/week + 57 min hot/week