Exposing to cold and Sauna

Key Insight

● We’ve already mentioned, but I’ll repeat: due to modern life which is too comfortable, the body never enters a shivering/sweating state, which in the long run is not good for health.

● Planned and limited exposure to cold yields many health benefits: ○ Improves mood - Cold exposure acts opposite to cheap dopamine (similar to other healthy stressors); first it creates a bit of discomfort and later a long‑lasting sense of pleasantness. I’ve noticed that no matter how healthily I live, every 7–10 days I have one or two days when I’m in a bad mood. In such days cold exposure (together with good cardio and meditation) can significantly improve the situation. ○ Optimizes hormones and circulation - Norepinephrine, T3 and T4, cortisol, insulin and other hormones for temperature regulation are activated in optimal amounts. Cold exposure also influences blood vessel function and supports their “training.” ○ Strengthens immunity - Studies show increased immunity in people who regularly practice healthy cold exposure. ○ Increases focus and mental resilience - Through norepinephrine release focus and attention increase and inflammatory processes decrease. Through a limited and predictable amount of cortisol the body adapts to stress and strengthens. ○ Activates mitochondria - The body’s response to cold is to generate heat, and that heat is largely produced in mitochondria of brown fat cells. If you frequently expose your body to (healthy, moderate) cold, the amount of brown fat increases. Since the body wants to generate heat, numerous cells in the body accelerate and fat burning increases, and insulin sensitivity also increases. ○ No negative effects - if done correctly. If you have very ambitious goals in hypertrophy and strength training, do not do cold exposure on the same days as those workouts.

● The whole regime for cold exposure is described here in detail, but in short: ○ Temperature should be such that you start to shiver after 1–3 minutes. ○ After shivering starts, stay in the cold for another 60–120 seconds. ○ Stop cold exposure, and let your body shiver for another 60–120 seconds. ○ When the body warms up, repeat this cycle another 1–4 times. ○ The whole process can be repeated 1–5 times per week. ○ For beginners you can also use a shower, but immersion is more effective. ○ It can also be combined with a sauna.

● On the other hand we have planned exposure to heat, i.e., mostly sauna. Sauna also has many health benefits: ○ Cardiovascular health - Heat imposes a mild stress on the blood vessels which makes them adapt and “train.” Increased temperature widens blood vessels, increasing circulation. ○ Detox - Sweating helps the body expel toxins through the skin. ○ Stress reduction - Sauna is very relaxing for the body and mind and helps release happiness hormones, and also helps sleep. ○ Growth hormone - Good sauna sessions can raise growth hormone by 200–500% relative to baseline, which helps build and maintain muscle and bones, recovery from injuries as well as cognitive function and accelerating metabolism.

● Sauna: 2–3 sessions of 15+ minutes at 100+ degrees, followed by an ice bath or plunge. Hydration with electrolytes is advisable. Sauna can easily be used for a private/partially‑business meeting. If you drink too much water in the evening sauna can help improve sleep by aiding the removal of excess water if you sauna before sleep. ○ 1–3 times per week integrate into routine.