Sauna and Cold Plunge Benefits for Recovery | Vitruvian

Video·Anna Marsh | Chronic Fatigue & Burnout Recovery·10 min read·April 28, 2026

A grounded guide to using heat and cold as controlled stressors in fatigue recovery, with emphasis on timing, tolerance, and gradual dosing.

Thermal Stress as a Recovery Tool

Recovery asks for precision. Heat and cold can support fatigue recovery when they act as measured stressors, not as tests of will. The principle is hormesis: a small stress, applied at the right dose, can invite the body to adapt. That adaptation can mean more capacity, clearer rhythm, and a wider margin for daily life.

The dose makes the difference. A stress that supports one body can overwhelm another, and the same body can tolerate different amounts at different stages of recovery. In fatigue, the goal is not to endure more sensation. The goal is to create a stimulus the system can receive, integrate, and recover from.

Exercise gives us the most familiar comparison. A short walk, a few isometric movements, or a carefully paced strength session can all be hormetic when they match current capacity. Applied well, exercise helps you become fitter and stronger over time. Applied beyond capacity, it can provoke the very crash you are trying to move beyond.

Heat and cold follow the same logic. Sauna, hot baths, cold showers, ocean plunges, and ice baths all ask the body to respond. They can become elegant tools because they create a clear signal without requiring a complex workout. They can also become another load if the signal is too intense, too long, or too frequent.

This is why thermal work belongs inside a broader recovery protocol. You are not chasing an ideal routine designed for a healthy athlete. You are building resilience from the place where your physiology is today. That distinction protects progress.

The useful question is simple: does this exposure leave you with more equilibrium, or does it take from you. A well-matched dose can feel clarifying, steadying, and quietly energizing. An excessive dose can leave the body agitated, flattened, or delayed into post-exertional malaise. Your response is the data.

Thermal protocols are useful only when matched to current resilience. The practice should expand your capacity without provoking crashes. That requires humility, attention, and a willingness to begin smaller than ambition prefers. Mastery starts with the dose you can recover from.

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Hello and welcome back to another episode of the chronic fatigue and episode of the chronic fatigue and burnout recovery podcast. Today on the burnout recovery podcast. Today on the podcast, I'm going to be talking about podcast, I'm going to be talking about heat stress and cold stress. So heat stress and cold stress. So basically the use of sauna or in some basically the use of sauna or in some cases maybe even hot baths and cold cases maybe even hot baths and cold stress, the use of cold showers or ice stress, the use of cold showers or ice baths or cold water plunges in your baths or cold water plunges in your fatigue recovery journey. fatigue recovery journey. We're going to be talking about We're going to be talking about the appropriateness of using these what the appropriateness of using these what we would call hormetic stresses in we would call hormetic stresses in fatigue recovery. When are they useful? fatigue recovery. When are they useful? When are they not useful? Um and how When are they not useful? Um and how should we approach them in a way that is should we approach them in a way that is safe? And at what stage in our journey safe? And at what stage in our journey should we be thinking about approaching should we be thinking about approaching them? them? We'll be looking at why we would even We'll be looking at why we would even want to approach them in the first want to approach them in the first place, different considerations, looking place, different considerations, looking at modulating the dosage of heat stress at modulating the dosage of heat stress and cold stress, and really tips and

and cold stress, and really tips and tricks for getting started, getting into tricks for getting started, getting into it, and just knowing if it's for you as it, and just knowing if it's for you as a whole. a whole. But before I go into the episode, as But before I go into the episode, as always, just a kind request to ask if always, just a kind request to ask if you could take a moment if you haven't you could take a moment if you haven't already to leave a review on Spotify or already to leave a review on Spotify or iTunes. iTunes. It will take 20 seconds of your day, It will take 20 seconds of your day, probably even less. And when you take probably even less. And when you take the time to leave a review, it improves the time to leave a review, it improves the podcast ratings. Other people who the podcast ratings. Other people who need this information can find the need this information can find the podcast and and hopefully get a little podcast and and hopefully get a little bit of support on their fatigue recovery bit of support on their fatigue recovery journey. So if you haven't already, journey. So if you haven't already, please do that now. I will be super please do that now. I will be super grateful and we'll we'll go straight grateful and we'll we'll go straight into the content of the episode. into the content of the episode. So we're talking today about heat stress So we're talking today about heat stress and cold stress. And as I've mentioned and cold stress. And as I've mentioned already in the introduction, these are already in the introduction, these are what we call hormetic stresses.

what we call hormetic stresses. So, hormetic stresses, as the name So, hormetic stresses, as the name suggests, are stresses suggests, are stresses to the body that when applied in the to the body that when applied in the appropriate dosage can create a positive appropriate dosage can create a positive adaptation in the way that the body adaptation in the way that the body works and the way that the body works and the way that the body functions. And that's one of the reasons functions. And that's one of the reasons why we might want to use hormetic why we might want to use hormetic stresses like heat stress or cold stress stresses like heat stress or cold stress in fatigue recovery. It's cuz we're in fatigue recovery. It's cuz we're looking for the positive adaptation in looking for the positive adaptation in response to exposure to these stresses, response to exposure to these stresses, whether there's heat or there's cold. whether there's heat or there's cold. You might already be using some other You might already be using some other hormetic stresses in your fatigue hormetic stresses in your fatigue recovery journey. recovery journey. If you're exercising, even if your If you're exercising, even if your exercise is just a walk or a few little exercise is just a walk or a few little isometric exercises in bed, isometric exercises in bed, exercise is a hormetic stress. When exercise is a hormetic stress. When applied in the right dosage, the body applied in the right dosage, the body create positively, we become fitter and create positively, we become fitter and stronger, and we can do more over time.

stronger, and we can do more over time. And that's essentially what we're And that's essentially what we're looking for when we're looking at this looking for when we're looking at this journey of fatigue recovery. We're journey of fatigue recovery. We're looking at our ability to increase our looking at our ability to increase our capacity, our ability to do more over capacity, our ability to do more over time so that we can get more from life. time so that we can get more from life. So, exercise is a common hormetic stress So, exercise is a common hormetic stress that many people use as part of their that many people use as part of their fatigue recovery journey. I honestly fatigue recovery journey. I honestly believe you can't really get out of believe you can't really get out of chronic fatigue without exercise because chronic fatigue without exercise because we need that positive stimulus in the we need that positive stimulus in the appropriate dosage. appropriate dosage. But we can use other stresses, too. But we can use other stresses, too. Fasting, for example, is another stress. Fasting, for example, is another stress. But today, I want to focus on heat and But today, I want to focus on heat and cold specifically cold specifically because these can have many different because these can have many different benefits in the fatigue recovery benefits in the fatigue recovery journey, depending on your case and journey, depending on your case and depending on the symptoms that you're depending on the symptoms that you're experiencing. experiencing. So, let's start with heat. Why would we So, let's start with heat. Why would we want to expose ourselves to heat in our

want to expose ourselves to heat in our fatigue recovery journey? fatigue recovery journey? Well, one of the most popular reasons is Well, one of the most popular reasons is to sweat. to sweat. Especially if we've got some sort of Especially if we've got some sort of toxic overload, if there's been a mold toxic overload, if there's been a mold exposure, if we're dealing with exposure, if we're dealing with mycotoxins, mycotoxins, if we're dealing with heavy metals, if if we're dealing with heavy metals, if we're dealing with other types of toxins we're dealing with other types of toxins or chemicals that are overloading the or chemicals that are overloading the body. body. Sweat is one of the drainage pathways. Sweat is one of the drainage pathways. It's how we are able to eliminate toxins It's how we are able to eliminate toxins from the body, in addition to obviously from the body, in addition to obviously via the feces, via the urine. Sweat is via the feces, via the urine. Sweat is another channel that we can open up, and another channel that we can open up, and it can be a really, really effective it can be a really, really effective channel for those people who need it. channel for those people who need it. So, one of the reasons why we might want So, one of the reasons why we might want to expose ourselves to heat would be so to expose ourselves to heat would be so that we can sweat. Whether that is that we can sweat. Whether that is heat induced by having a hot bath, heat heat induced by having a hot bath, heat induced by sitting in sun, heat induced induced by sitting in sun, heat induced by exposure in a sauna. Anything that by exposure in a sauna. Anything that makes us sweat could potentially be makes us sweat could potentially be beneficial.

beneficial. But, for the purposes of today, I'm But, for the purposes of today, I'm going to focus on the use of sauna going to focus on the use of sauna specifically. specifically. Another reason why heat could be a Another reason why heat could be a potential positive thing is because it potential positive thing is because it challenges the cardiovascular system. challenges the cardiovascular system. If you've ever been in a sauna, maybe If you've ever been in a sauna, maybe pre-illness or even currently now, pre-illness or even currently now, you'll know that your heart rate goes you'll know that your heart rate goes up, and your blood pressure goes up. So, up, and your blood pressure goes up. So, we get a lot of the we get a lot of the cardiovascular challenge that we might cardiovascular challenge that we might see if we were doing exercise without see if we were doing exercise without actually having to move the body. actually having to move the body. So, that can potentially be beneficial. So, that can potentially be beneficial. It can increase metabolism, which can It can increase metabolism, which can also help to be supportive for weight also help to be supportive for weight loss. But, it can help in the sense that loss. But, it can help in the sense that it is stimulating the cardiovascular it is stimulating the cardiovascular system without having the impact on the system without having the impact on the muscle tissue and maybe the impact on if muscle tissue and maybe the impact on if you were to go for a run and then you you were to go for a run and then you have impact on the pavement or the

have impact on the pavement or the treadmill or whatever you're running on. treadmill or whatever you're running on. Those additional challenges can Those additional challenges can complicate post-exertional malaise. But complicate post-exertional malaise. But if we're increasing some stress on the if we're increasing some stress on the cardiovascular system without cardiovascular system without necessarily increasing stress on the necessarily increasing stress on the musculoskeletal system, we might be able musculoskeletal system, we might be able to tolerate that cardiovascular stress to tolerate that cardiovascular stress and then that over time could then and then that over time could then convert into being able to increase our convert into being able to increase our exercise capacity, potentially. exercise capacity, potentially. So, we've got detox, cardiovascular, and So, we've got detox, cardiovascular, and metabolic, and weight loss. Many of my metabolic, and weight loss. Many of my clients feel frustrated if they've put clients feel frustrated if they've put on weight through their fatigue recovery on weight through their fatigue recovery journey. And although that's beyond the journey. And although that's beyond the scope of this episode to talk about in scope of this episode to talk about in detail, one of the things that I detail, one of the things that I sometimes recommend to those people who sometimes recommend to those people who are just looking to get their metabolism are just looking to get their metabolism up and running again is to use sauna, is up and running again is to use sauna, is to use heat if they can tolerate it to use heat if they can tolerate it because tolerance is a really important

because tolerance is a really important part of the conversation today. part of the conversation today. And here, I'd like to just share a And here, I'd like to just share a little anecdote of my own journey. little anecdote of my own journey. Uh in the early stages of my journey, Uh in the early stages of my journey, before I knew I had a mold exposure or before I knew I had a mold exposure or anything like that, I started doing anything like that, I started doing infrared sauna. infrared sauna. And I definitely noticed after doing And I definitely noticed after doing some sauna, that I always felt better. I some sauna, that I always felt better. I had less brain fog. I felt a little bit had less brain fog. I felt a little bit more mentally clearer. And I definitely more mentally clearer. And I definitely had the sense that it was something that had the sense that it was something that was really positive for me. was really positive for me. At the time, it was within my capacity At the time, it was within my capacity to drive and I was using a sauna that to drive and I was using a sauna that was actually very affordable, was actually very affordable, surprisingly. And then I would come home surprisingly. And then I would come home and I was doing that several times a and I was doing that several times a week. week. And then I decided, actually it would And then I decided, actually it would probably be a better investment if I got probably be a better investment if I got my own sauna. my own sauna. So, I bought my own little infrared So, I bought my own little infrared sauna cabin, and I was using that on a sauna cabin, and I was using that on a regular basis, um and it it all worked

regular basis, um and it it all worked very well. very well. And things were heading in the right And things were heading in the right direction. Then what happened was I had direction. Then what happened was I had a relapse, a setback, um and in a relapse, a setback, um and in hindsight I think it was due to some um hindsight I think it was due to some um a high amount of emotional stress a high amount of emotional stress coupled with a mold exposure and that I coupled with a mold exposure and that I wasn't aware of at the time, and um I wasn't aware of at the time, and um I had a really, really big setback. had a really, really big setback. And then one of the things I noticed was And then one of the things I noticed was that when I was starting to use my sauna that when I was starting to use my sauna again, I was getting a lot of again, I was getting a lot of post-exertional malaise after sauna. post-exertional malaise after sauna. And that could potentially be just due And that could potentially be just due to increase in oxidative stress from the to increase in oxidative stress from the cardiovascular strain, which was too cardiovascular strain, which was too much for my body at the time, or much for my body at the time, or possibly because of the mold exposure, possibly because of the mold exposure, just to increase in toxicity as just to increase in toxicity as uh we store toxins in our fat cells, and uh we store toxins in our fat cells, and then if we're releasing toxins into then if we're releasing toxins into circulation, but the body isn't um the circulation, but the body isn't um the body is antioxidant depleted, or the

body is antioxidant depleted, or the liver's not working well, or it just liver's not working well, or it just becomes overwhelmed by the toxins, then becomes overwhelmed by the toxins, then we can feel quite ill even if we are we can feel quite ill even if we are sweating some of them out in the sweating some of them out in the process. process. So, basically in a nutshell, So, basically in a nutshell, the the positive effects of sauna that I the the positive effects of sauna that I had previously felt weren't sustained. had previously felt weren't sustained. And now sauna was a big trigger for And now sauna was a big trigger for post-exertional malaise for me. post-exertional malaise for me. And so, one of my biggest regrets is And so, one of my biggest regrets is that I threw the baby out with the bath that I threw the baby out with the bath water. I thought, this sauna is rubbish. water. I thought, this sauna is rubbish. I can no longer tolerate it. I'm just I can no longer tolerate it. I'm just going to sell it. I'm just going to get going to sell it. I'm just going to get rid of it. rid of it. And at the time I was aiming to do about And at the time I was aiming to do about 30 or 40 minute sessions. I can't 30 or 40 minute sessions. I can't remember exactly. remember exactly. In my stupidity at the time, it never In my stupidity at the time, it never occurred to me that they could actually occurred to me that they could actually be some benefit of doing just 3 minutes, be some benefit of doing just 3 minutes, just 5 minutes, just doing whatever my just 5 minutes, just doing whatever my body could tolerate and then gradually body could tolerate and then gradually building up over time in a titrated way,

building up over time in a titrated way, like we would do with anything in the like we would do with anything in the fatigue recovery journey where we'd fatigue recovery journey where we'd implement the principle of titration, implement the principle of titration, find the minimum dose that feels find the minimum dose that feels tolerable or should I say the maximum tolerable or should I say the maximum dose that feels tolerable and then just dose that feels tolerable and then just gradually in a systematic way begin to gradually in a systematic way begin to build up. build up. Of course, did not think of that at the Of course, did not think of that at the time, got rid of my sauna, lots of time, got rid of my sauna, lots of regrets, and life and my healing journey regrets, and life and my healing journey continued. continued. And then at one point in time, I felt And then at one point in time, I felt like I was really I was a lot stronger, like I was really I was a lot stronger, I was a lot more stable, I was a lot I was a lot more stable, I was a lot more resilient. more resilient. I no longer had the sauna at home, I no longer had the sauna at home, started going back to the one that I started going back to the one that I needed to drive to, was able to tolerate needed to drive to, was able to tolerate that at the 30-minute dosage again, and that at the 30-minute dosage again, and went through about 6 months of doing went through about 6 months of doing sauna three times a week, sometimes four sauna three times a week, sometimes four times a week for 30 minutes. That was times a week for 30 minutes. That was part of my mold detox piece of my part of my mold detox piece of my recovery journey.

recovery journey. I would love to have my own sauna now, I would love to have my own sauna now, but it wasn't sustainable to continue to but it wasn't sustainable to continue to drive in the middle of the day because drive in the middle of the day because the sauna was only available at certain the sauna was only available at certain times of the day. So, I'd have to drive times of the day. So, I'd have to drive there, I'd have to do the sauna, they there, I'd have to do the sauna, they had no shower facilities, so I'd have to had no shower facilities, so I'd have to come home, shower. It would end up come home, shower. It would end up taking about an hour and a half out of taking about an hour and a half out of my work day, which now with the business my work day, which now with the business being at the place it is, it's just not being at the place it is, it's just not sustainable for me, but I think it's a sustainable for me, but I think it's a really great thing for people to do on really great thing for people to do on an ongoing basis if they have the means an ongoing basis if they have the means and if they have the capacity. and if they have the capacity. But the reason I share this very But the reason I share this very long-winded story about my experience long-winded story about my experience with sauna with sauna is to highlight that it's not is to highlight that it's not necessarily about us being able to do necessarily about us being able to do loads and loads of sauna or necessarily loads and loads of sauna or necessarily even being able to sweat when we first even being able to sweat when we first get into the sauna. get into the sauna. What it is about is building up our What it is about is building up our tolerance over time so that we can use tolerance over time so that we can use it as an effective tool in our fatigue

it as an effective tool in our fatigue recovery journey if that's what we need recovery journey if that's what we need to do. to do. So if you'd like to learn more about So if you'd like to learn more about heat exposure protocols and how much you heat exposure protocols and how much you should be doing each week and what should be doing each week and what temperature and for how long there's a temperature and for how long there's a lot of resources on the Huberman podcast lot of resources on the Huberman podcast if you haven't already found that. I if you haven't already found that. I will share some links in the show notes will share some links in the show notes and but there are also some blogs on the and but there are also some blogs on the Huberman website when where they go Huberman website when where they go through specific protocols that you can through specific protocols that you can use for cardiovascular health, for use for cardiovascular health, for growth hormone, those types of things. growth hormone, those types of things. But it's all very well But it's all very well having a science-backed protocol which having a science-backed protocol which was developed for healthy people was developed for healthy people but how do we then take that information but how do we then take that information and apply it to ourselves? and apply it to ourselves? And this is where I would say that we we And this is where I would say that we we need to use the principle of titration. need to use the principle of titration. So if I was for example just to read So if I was for example just to read through some of these protocols um on

through some of these protocols um on the Huberman website the Huberman website it says 80 to 100° C, it says 80 to 100° C, 5 to 20 minutes per session, two to 5 to 20 minutes per session, two to three times a week, seven times as often three times a week, seven times as often as seven times a week. So 5 minutes is as seven times a week. So 5 minutes is maybe achievable for some people um but maybe achievable for some people um but 20 minutes may not be achievable for 20 minutes may not be achievable for other people. other people. Sauna for general health, 1 hour per Sauna for general health, 1 hour per week, two to three sessions, week, two to three sessions, 80 to 100° C. So, 1 hour would probably 80 to 100° C. So, 1 hour would probably be a stretch for most people with be a stretch for most people with fatigue. fatigue. And then for growth hormone, And then for growth hormone, there's a lot more detail on the there's a lot more detail on the website, but it says 30 minutes in the website, but it says 30 minutes in the sauna, then cool off outside the sauna sauna, then cool off outside the sauna for 5 minutes, 30 minutes in the sauna for 5 minutes, 30 minutes in the sauna again, then cool off for 5 minutes, and again, then cool off for 5 minutes, and then maybe repeat even up to four then maybe repeat even up to four 30-minute sessions in one day. So, 30-minute sessions in one day. So, again, that would be a lot for people again, that would be a lot for people with fatigue. with fatigue. So, how do we take that information and

So, how do we take that information and then make it then make it implementable or useful at least for for implementable or useful at least for for us or for people who are struggling with us or for people who are struggling with post-exertional malaise and fatigue and post-exertional malaise and fatigue and other symptoms of chronic illness. other symptoms of chronic illness. Well, because these hormetic stresses, Well, because these hormetic stresses, and I will get on to cold stress in a and I will get on to cold stress in a moment, but because these hormetic moment, but because these hormetic stresses are stresses, stresses are stresses, the first thing we want to make sure is the first thing we want to make sure is that we're stable. that we're stable. I've spoken about stability on the I've spoken about stability on the podcast many times before. I've got a podcast many times before. I've got a blog on stability, which I'll link with blog on stability, which I'll link with this episode, but really what we want to this episode, but really what we want to do is we want to have a sense of stable do is we want to have a sense of stable physiology, stable blood sugar, stable physiology, stable blood sugar, stable enough nervous system, stable activity enough nervous system, stable activity routine, stable pacing, stable circadian routine, stable pacing, stable circadian rhythm, overall just a sort of sense of rhythm, overall just a sort of sense of stability as a whole. Like we're not stability as a whole. Like we're not going through boom and bust, we're not

going through boom and bust, we're not having big crashes, day in and day out having big crashes, day in and day out we're mostly the same, maybe, you know, we're mostly the same, maybe, you know, a little bit of a fluctuation here and a little bit of a fluctuation here and there, but generally we're stable. there, but generally we're stable. From a place of stability, From a place of stability, that is the best place to start. that is the best place to start. And once you have achieved stability, And once you have achieved stability, then we want to implement the principle then we want to implement the principle of titration. of titration. And I don't know you, I have never met And I don't know you, I have never met you. I don't know your unique case. I you. I don't know your unique case. I don't know your capacity. When I'm don't know your capacity. When I'm working with clients, I can have a working with clients, I can have a better sense of what to advise. better sense of what to advise. But it might just be a case of you start But it might just be a case of you start with with 3 minutes to 5 minutes on a low-ish 3 minutes to 5 minutes on a low-ish heat. heat. And then And then you will go in. you will go in. And then you just notice, how do I feel? And then you just notice, how do I feel? Do I feel better? Do I feel worse? Do I Do I feel better? Do I feel worse? Do I feel the same? Sometimes you might feel feel the same? Sometimes you might feel like a little bit worse, but then when like a little bit worse, but then when we repeat the same a few days later, we repeat the same a few days later, it's okay the second time around. So, be it's okay the second time around. So, be aware of that. aware of that. And then it's just a case of building And then it's just a case of building up. And okay, 3 to 5 minutes was okay.

up. And okay, 3 to 5 minutes was okay. How much would 5 to 7 be? How would 7 to How much would 5 to 7 be? How would 7 to 10 be? And just that gradually over 10 be? And just that gradually over several weeks several weeks you're building up your heat tolerance. you're building up your heat tolerance. And some people will be able to go much And some people will be able to go much faster. They'll just have the confidence faster. They'll just have the confidence to really go for it. They just overall to really go for it. They just overall instinctively have a sense that they can instinctively have a sense that they can build up faster. build up faster. Some people who are maybe more anxious Some people who are maybe more anxious or not so sure, they may need to go more or not so sure, they may need to go more slowly. slowly. And so there is no specific formula that And so there is no specific formula that I can give you apart from I can give you apart from start from a place of stability. Start start from a place of stability. Start with a low dose that feels with a low dose that feels non-threatening, almost like nothing. non-threatening, almost like nothing. Build up at a pace that is slow enough, Build up at a pace that is slow enough, but not too slow and not too fast. So, but not too slow and not too fast. So, like a Goldilocks pace. Maybe increasing like a Goldilocks pace. Maybe increasing in increments every two or three saunas. in increments every two or three saunas. And then And then also don't be afraid to back down if

also don't be afraid to back down if other things come into the mix. Like I other things come into the mix. Like I explained with my story is I had I was explained with my story is I had I was tolerating 30 to 40 minutes of sauna tolerating 30 to 40 minutes of sauna three times a week. Things changed for three times a week. Things changed for me and I had to go all the way back to me and I had to go all the way back to square one. So, don't be afraid to go square one. So, don't be afraid to go backwards or to strip back if other backwards or to strip back if other things are happening, you're feeling things are happening, you're feeling more stressed, you're doing other more stressed, you're doing other protocols, other things are taking your protocols, other things are taking your time, energy, and attention, which means time, energy, and attention, which means you just have less capacity within your you just have less capacity within your system as a whole. system as a whole. So, basically what I'm saying here is be So, basically what I'm saying here is be aware of your total energy bucket. It aware of your total energy bucket. It might be a lot to be adding in sauna and might be a lot to be adding in sauna and building that up and also increasing building that up and also increasing your exercise and also going back to your exercise and also going back to work and also dealing with family stress work and also dealing with family stress and emotional issues. So, be aware of and emotional issues. So, be aware of all the loads on the system and maybe if all the loads on the system and maybe if there's more loads coming in, you just there's more loads coming in, you just have to hold some things stable or have to hold some things stable or regress them for a period of time. We

regress them for a period of time. We really have to humble ourselves and be really have to humble ourselves and be flexible as we navigate the fatigue flexible as we navigate the fatigue recovery journey. recovery journey. Some other things which can potentially Some other things which can potentially be helpful for sauna specifically is um be helpful for sauna specifically is um I usually recommend to clients to take I usually recommend to clients to take glutathione before or after they sauna. glutathione before or after they sauna. You can use binders during your sauna so You can use binders during your sauna so that any toxins which are getting that any toxins which are getting liberated into the gut potentially be liberated into the gut potentially be bound and so just to understand the bound and so just to understand the mechanism there, if the toxins are in mechanism there, if the toxins are in the bloodstream or the fat cells, the bloodstream or the fat cells, they're going to go, they're potentially they're going to go, they're potentially going to be sweated out on the skin, but going to be sweated out on the skin, but they can also be liberated into the they can also be liberated into the bloodstream. The liver is going to bloodstream. The liver is going to process them, it's going to package them process them, it's going to package them up in bile, and then that bile is then up in bile, and then that bile is then sent into the gut by the gallbladder sent into the gut by the gallbladder where they can bind to binders, the where they can bind to binders, the toxins can bind to binders, so it sort toxins can bind to binders, so it sort of unsticks the toxin from the bile

of unsticks the toxin from the bile and then you'll carry it out in your and then you'll carry it out in your feces. feces. So, glutathione before or after, So, glutathione before or after, binders, electrolytes, salty foods binders, electrolytes, salty foods if needed around sauna so that you are if needed around sauna so that you are making sure that you're replacing the making sure that you're replacing the minerals lost in sweat losses. minerals lost in sweat losses. Make sure you rest after a sauna because Make sure you rest after a sauna because it's like exercise for a fatigued body. it's like exercise for a fatigued body. So when I explained my protocol of you So when I explained my protocol of you know driving, sauna-ing, driving, then know driving, sauna-ing, driving, then getting home and showering, that was getting home and showering, that was really really tiring to do. I knew that really really tiring to do. I knew that I felt better for doing it all, but I I felt better for doing it all, but I would also probably need to factor in would also probably need to factor in about a half hour to an hour just lie about a half hour to an hour just lie down afterwards to let myself recover down afterwards to let myself recover from that whole palaver. from that whole palaver. So make sure you're pacing, make sure So make sure you're pacing, make sure you're factoring in rest around your you're factoring in rest around your sauna time. sauna time. And then another little hack is if you And then another little hack is if you are showering after your sauna to get are showering after your sauna to get some nice exfoliating gloves so you can

some nice exfoliating gloves so you can exfoliate exfoliate the skin which means that any toxins the skin which means that any toxins still on the skin can get exfoliated still on the skin can get exfoliated off. off. And I also used to use a charcoal soap. And I also used to use a charcoal soap. So again charcoal being a binder to just So again charcoal being a binder to just bind up any toxins that were being bind up any toxins that were being liberated from the skin. So get those liberated from the skin. So get those exfoliating gloves, get it all nice and exfoliating gloves, get it all nice and lathered in charcoal soap and then give lathered in charcoal soap and then give my body like a really good scrub down my body like a really good scrub down after a sauna. after a sauna. And I don't know if this necessarily And I don't know if this necessarily makes any difference or not, but the makes any difference or not, but the other thing I used to do was when I was other thing I used to do was when I was resting after my shower, I would do a resting after my shower, I would do a little bit of oil pulling with coconut little bit of oil pulling with coconut oil and I would use a charcoal mouthwash oil and I would use a charcoal mouthwash tablet. So basically I would just just tablet. So basically I would just just mush the charcoal mouthwash tablet into mush the charcoal mouthwash tablet into the coconut coconut oil and then swirl the coconut coconut oil and then swirl it around my mouth for 10 or 15 minutes. it around my mouth for 10 or 15 minutes. Mostly because I used to get a lot of Mostly because I used to get a lot of gum and jaw pain after the sauna.

gum and jaw pain after the sauna. And I just felt that doing that if there And I just felt that doing that if there were any sort of toxins being liberated were any sort of toxins being liberated into the mouth, that that was uh into the mouth, that that was uh potentially a good thing to do. potentially a good thing to do. Had no evidence whatsoever if it Had no evidence whatsoever if it actually made a difference, but I felt actually made a difference, but I felt better for doing it. So, that's just a better for doing it. So, that's just a additional little Anna hack. additional little Anna hack. So, that should be everything So, that should be everything I've that I need to cover on sauna. As I I've that I need to cover on sauna. As I said already is I will link through to said already is I will link through to some of these protocols in the show some of these protocols in the show notes. notes. But, I think the main takeaways are that But, I think the main takeaways are that we want to start any kind of protocol we want to start any kind of protocol from a place of stability. from a place of stability. We want to use the principles of We want to use the principles of titration, understanding that we can titration, understanding that we can modulate duration, how long we spend in modulate duration, how long we spend in the heat, the heat, intensity, how hot the heat is, and intensity, how hot the heat is, and frequency, how many times a week are we frequency, how many times a week are we doing it, how many days rest are we doing it, how many days rest are we having between our sessions.

having between our sessions. And we don't want to change all of them And we don't want to change all of them at once. at once. So, if you're building up how long you So, if you're building up how long you stay in, keep the intensity and the stay in, keep the intensity and the frequency the same. frequency the same. If you're keeping if you're turning up If you're keeping if you're turning up the heat, you might need to keep the the heat, you might need to keep the duration the same, or maybe even shorten duration the same, or maybe even shorten it a little bit. it a little bit. And maybe once you've got to a stage And maybe once you've got to a stage where you're happy with the intensity where you're happy with the intensity and you're happy with the duration, then and you're happy with the duration, then you can work up on building up the you can work up on building up the frequency. But, remember that you always frequency. But, remember that you always want to take into consideration what want to take into consideration what else is going on in your life and that else is going on in your life and that total energy bucket. total energy bucket. So, that is heat stress. So, that is heat stress. A lot of the principles of heat stress A lot of the principles of heat stress also apply to cold stress. also apply to cold stress. So, when we're talking about cold So, when we're talking about cold stress, we're talking about cold stress, we're talking about cold exposure. exposure. Some of my clients will just do cold Some of my clients will just do cold showers. Um so, they turn the tap on as showers. Um so, they turn the tap on as cold as it will go for maybe 90 seconds cold as it will go for maybe 90 seconds after they've had their normal shower in after they've had their normal shower in the morning. the morning. If you're like me, I will sometimes

If you're like me, I will sometimes plunge into the plunge into the ocean here on the southwest coast in the ocean here on the southwest coast in the middle of winter. And what some people middle of winter. And what some people will do ice baths, so they have an will do ice baths, so they have an um a ice bath at home that they add ice um a ice bath at home that they add ice into and they might plunge into that for into and they might plunge into that for 2 or 3 minutes a few times a week. 2 or 3 minutes a few times a week. Why would we want to put ourselves Why would we want to put ourselves through this torture? through this torture? Well, we know already now that cold is a Well, we know already now that cold is a hormetic stressor. So, when we apply hormetic stressor. So, when we apply cold cold in a small amount, we can create a in a small amount, we can create a positive adaptation in the body and it positive adaptation in the body and it can improve our cortisol response and can improve our cortisol response and our stress resilience. However, if we go our stress resilience. However, if we go too far, if we expose ourselves expose too far, if we expose ourselves expose ourselves to too much cold, that can ourselves to too much cold, that can really stress out adrenal glands that really stress out adrenal glands that are often under strain are often under strain in people with chronic fatigue in people with chronic fatigue generally. generally. So, the dosage is going to be important. So, the dosage is going to be important. Now again, I'll share some links where Now again, I'll share some links where if you want to look more into the

if you want to look more into the science around cold exposure, but science around cold exposure, but generally speaking, generally speaking, the recommendation is to do 11 minutes the recommendation is to do 11 minutes of cold exposure a week. of cold exposure a week. And that temperature is anything that is And that temperature is anything that is uncomfortably cold but safe. uncomfortably cold but safe. So, safety is is always going to be a So, safety is is always going to be a concern, especially if we're plunging concern, especially if we're plunging into the oceans of water where there's into the oceans of water where there's the possibility of currents or the the possibility of currents or the possibility of drowning or you know, possibility of drowning or you know, possibility of um getting some cold possibility of um getting some cold shock and losing consciousness. So, we shock and losing consciousness. So, we do want to make sure that um we're safe do want to make sure that um we're safe and I'll talk a little bit about safety and I'll talk a little bit about safety in the moment. But ultimately, anything in the moment. But ultimately, anything that's uncomfortably cold but safe, 11 that's uncomfortably cold but safe, 11 minutes a week is the ideal amount. minutes a week is the ideal amount. Now, whether or not that's going to be Now, whether or not that's going to be ideal for you just starting this journey ideal for you just starting this journey is debatable. is debatable. With some of my clients, I'm asking With some of my clients, I'm asking them, "Just turn the shower on for 10 them, "Just turn the shower on for 10 seconds." And then if that's okay, they

seconds." And then if that's okay, they can go to 20 seconds, they can go to 30 can go to 20 seconds, they can go to 30 seconds. And if you're aiming for that seconds. And if you're aiming for that 11 minutes a week, it's the equivalent 11 minutes a week, it's the equivalent of 90 seconds per day. of 90 seconds per day. So, if you were to shower every day and So, if you were to shower every day and at the end of your shower, you turn on at the end of your shower, you turn on the cold tap for 90 seconds, you've hit the cold tap for 90 seconds, you've hit your 11 minutes per week. your 11 minutes per week. And a lot of people find this really And a lot of people find this really makes them feel great. makes them feel great. We use it a lot with clients in the We use it a lot with clients in the morning who perhaps have low morning morning who perhaps have low morning cortisol. We're actually trying to use cortisol. We're actually trying to use the cold exposure to increase cortisol the cold exposure to increase cortisol in the morning because we should have a in the morning because we should have a natural surge of cortisol in the natural surge of cortisol in the morning. So, the morning time is the morning. So, the morning time is the best time to do this. best time to do this. And so, it can be great for setting up And so, it can be great for setting up your cortisol awakening response. your cortisol awakening response. It can be great for supporting your It can be great for supporting your circadian rhythm, which can then help circadian rhythm, which can then help with sleep. with sleep. So, on previous episodes where I've So, on previous episodes where I've talked about circadian rhythm and I've talked about circadian rhythm and I've talked about sleep, I've said what you

talked about sleep, I've said what you do in the morning is actually really do in the morning is actually really important for what happens later in the important for what happens later in the day with regards to sleep. day with regards to sleep. So, doing this cold plunge or cold So, doing this cold plunge or cold shower or cold ice bath first thing in shower or cold ice bath first thing in the morning can really get those adrenal the morning can really get those adrenal glands going for the day. glands going for the day. Personally, what I notice when I do cold Personally, what I notice when I do cold water exposure is that my heart rate water exposure is that my heart rate will go really low afterwards, after I'm will go really low afterwards, after I'm out, and my HRV will go really high. So, out, and my HRV will go really high. So, it can be really great for getting into it can be really great for getting into the parasympathetic nervous system. the parasympathetic nervous system. It can also help with inflammation. It can also help with inflammation. When I was going back to the gym after When I was going back to the gym after when I was in the place in my journey when I was in the place in my journey where I could now start exercising, I where I could now start exercising, I would often go to the gym and then would often go to the gym and then afterwards I would go for a cold swim afterwards I would go for a cold swim just to help with some of the just to help with some of the inflammation and post-exertional inflammation and post-exertional malaise. So, there's many reasons to do malaise. So, there's many reasons to do cold.

cold. Um, but we do want to follow those Um, but we do want to follow those principles of stability first. principles of stability first. There have been times as I've gone There have been times as I've gone through my journey where I've been going through my journey where I've been going through more stressful periods of time. through more stressful periods of time. And then it's been February and I've And then it's been February and I've been doing my little routine of swimming been doing my little routine of swimming in the cold sea and then just realizing in the cold sea and then just realizing sometimes I've stayed in for too long. I sometimes I've stayed in for too long. I haven't got warm enough properly haven't got warm enough properly afterwards and then it's kind of really afterwards and then it's kind of really knocked my system. So, being aware that knocked my system. So, being aware that we need to adjust the dosage sometimes we need to adjust the dosage sometimes depending on what's going on with life. depending on what's going on with life. If you are dipping into a cold body of If you are dipping into a cold body of water, water, mostly that's where we really want to mostly that's where we really want to think about safety. think about safety. So, things we want to be aware of is So, things we want to be aware of is that if you just jump into a cold ocean that if you just jump into a cold ocean or a cold lake or a cold swimming pool or a cold lake or a cold swimming pool potentially, there's always the risk of potentially, there's always the risk of getting a little bit of cold shock which getting a little bit of cold shock which means you can actually pass out and then

means you can actually pass out and then you are susceptible to drown. So, we you are susceptible to drown. So, we want to make sure that um, if you're want to make sure that um, if you're entering a cold body of water, you do it entering a cold body of water, you do it slowly. You ideally have a buddy with slowly. You ideally have a buddy with you who's helping to monitor the you who's helping to monitor the situation. situation. And the rule of thumb is for every And the rule of thumb is for every degree Celsius of the water, degree Celsius of the water, the maximum you stay in is 1 minute per the maximum you stay in is 1 minute per degree. degree. So, what that means is if the water is So, what that means is if the water is 6°, stay in no more than 6 minutes. 6°, stay in no more than 6 minutes. I will personally say when I'm getting I will personally say when I'm getting into the ocean here in the winter, into the ocean here in the winter, I probably even stay in for less than I probably even stay in for less than that, maybe even half. that, maybe even half. So, So, remember after you get out of cold remember after you get out of cold water, there's something known as the water, there's something known as the after drop. So, your core body after drop. So, your core body temperature continues to drop for about temperature continues to drop for about 15 minutes after you get out of the 15 minutes after you get out of the cold. cold. So, if you're very, very cold when you So, if you're very, very cold when you get out, you're going to get even colder get out, you're going to get even colder once you're back on land. So, getting once you're back on land. So, getting out when you feel uncomfortable, but not

out when you feel uncomfortable, but not overly cold, is about the right time. overly cold, is about the right time. And then, you know, just other practical And then, you know, just other practical tips. A lot of people here I see them tips. A lot of people here I see them wearing little boots to protect their wearing little boots to protect their feet or gloves to protect their hands. feet or gloves to protect their hands. I sometimes take a flask of warm water I sometimes take a flask of warm water down to the beach, and then I'll pour down to the beach, and then I'll pour that on my feet after I get out of the that on my feet after I get out of the sea. But then, you know, everything sea. But then, you know, everything comes on, all the layers, the big chunky comes on, all the layers, the big chunky coat, gloves, hat, nice hot drink to get coat, gloves, hat, nice hot drink to get warm afterwards. Or if you can, move a warm afterwards. Or if you can, move a little bit, do a bit of walking, do a little bit, do a bit of walking, do a bit of movement if that's within your bit of movement if that's within your capacity after some cold exposure, that capacity after some cold exposure, that can be a really nice thing to do. But can be a really nice thing to do. But this is probably going to be appropriate this is probably going to be appropriate for people very much at the end stages for people very much at the end stages of their journey. of their journey. If you're somebody who's just starting If you're somebody who's just starting out, out, 10 seconds cold shower might just be 10 seconds cold shower might just be where where it's at right now for you. where where it's at right now for you. So, sometimes people ask, "Should I do So, sometimes people ask, "Should I do heat stress or cold stress?"

heat stress or cold stress?" And this very much comes down to the And this very much comes down to the case. case. If there's somebody where there's a lot If there's somebody where there's a lot of um where where there's feels like of um where where there's feels like there's a lot of toxic overload going there's a lot of toxic overload going on, if weight is a concern, if if they on, if weight is a concern, if if they seem to be okay physically in terms of seem to be okay physically in terms of their cardiovascular system to tolerate their cardiovascular system to tolerate the heat, I would say that person maybe the heat, I would say that person maybe starts with heat stress. starts with heat stress. And cold stress is for maybe those And cold stress is for maybe those people who people who don't necessarily need to prioritize don't necessarily need to prioritize sweating based on their case. They maybe sweating based on their case. They maybe struggle with the cortisol awakening struggle with the cortisol awakening response. response. They might be overstimulated from a They might be overstimulated from a cardiovascular perspective by the heat cardiovascular perspective by the heat stress. So, cold stress might be a safer stress. So, cold stress might be a safer thing for them to implement especially thing for them to implement especially if they're very susceptible to if they're very susceptible to post-exertional malaise. I might direct post-exertional malaise. I might direct those people down the cold stress route. those people down the cold stress route. But ideally, the long-term goal is to be But ideally, the long-term goal is to be able to do both. able to do both. And that could be the next factor in

And that could be the next factor in terms of modulation is once you can terms of modulation is once you can tolerate a little bit of heat and you tolerate a little bit of heat and you can tolerate a little bit of cold, then can tolerate a little bit of cold, then another way you can start to increase another way you can start to increase the intensity and duration is to do some the intensity and duration is to do some heat exposure followed by some cold heat exposure followed by some cold exposure, to do some heat exposure exposure, to do some heat exposure followed by some cold exposure. followed by some cold exposure. And that's something that I do from time And that's something that I do from time to time here on the South West Coast. to time here on the South West Coast. We've got a beach side sauna which is We've got a beach side sauna which is amazing. So, it's a traditional Finnish amazing. So, it's a traditional Finnish wood fire sauna, so you can get all hot wood fire sauna, so you can get all hot and toasty in that. And then go plunge and toasty in that. And then go plunge into the cold ocean and you know, go into the cold ocean and you know, go backwards and forwards maybe two or backwards and forwards maybe two or three times across an hour. three times across an hour. But it is quite intense. Um it is I'd But it is quite intense. Um it is I'd say that's the equivalent of an hour's say that's the equivalent of an hour's exercise session. And exercise session. And depending on where I am in my cycle and depending on where I am in my cycle and just how strong I'm feeling in my health just how strong I'm feeling in my health as a whole, even doing that hour-long as a whole, even doing that hour-long hot cold hot cold can sometimes be a hot cold hot cold can sometimes be a little bit too much for me. So, little bit too much for me. So, something to consider but also to really

something to consider but also to really factor in in the context of your energy factor in in the context of your energy bucket. bucket. So, the final thing I guess which I So, the final thing I guess which I haven't touched on is the difference haven't touched on is the difference between an infrared sauna, between an infrared sauna, a more traditional wood fire sauna, and a more traditional wood fire sauna, and some people will also use sauna some people will also use sauna blankets. blankets. So, if toxic load is an issue, I would So, if toxic load is an issue, I would always say to people like if you can use always say to people like if you can use an infrared sauna. an infrared sauna. But if an infrared sauna is not But if an infrared sauna is not accessible, anything that makes you accessible, anything that makes you sweat is better than not doing sauna. sweat is better than not doing sauna. So, some people say it's infrared sauna So, some people say it's infrared sauna baths, there's the um traditional sauna baths, there's the um traditional sauna baths, and I'd say for these kind of baths, and I'd say for these kind of more health-related purposes of detox, more health-related purposes of detox, infrared sauna would be more preferable. infrared sauna would be more preferable. You can stay for longer in an infrared You can stay for longer in an infrared sauna. So, when I do the sauna on the sauna. So, when I do the sauna on the beach, it's like 10, maybe 15 minutes at beach, it's like 10, maybe 15 minutes at a time, and then I get too hot. But, in

a time, and then I get too hot. But, in infrared sauna, I could comfortably infrared sauna, I could comfortably comfortably sit for 30 or 40 minutes comfortably sit for 30 or 40 minutes before I get too hot. So, that is the before I get too hot. So, that is the difference. difference. If you've only got access to a If you've only got access to a traditional sauna, you could go in for traditional sauna, you could go in for 10 minutes, wait about, you don't 10 minutes, wait about, you don't necessarily have to do cold afterwards, necessarily have to do cold afterwards, but you could come out, rest, go back in but you could come out, rest, go back in again, and then you can extend the time again, and then you can extend the time and extend the sweating in that way, as and extend the sweating in that way, as well. well. But, whatever you have access to is But, whatever you have access to is better than nothing. better than nothing. And sometimes if people don't have And sometimes if people don't have access to a sauna cabin, I recommend access to a sauna cabin, I recommend they buy a sauna blanket. And there's they buy a sauna blanket. And there's lots of these available online, which is lots of these available online, which is like a like a uh sort of like a sleeping bag that you uh sort of like a sleeping bag that you get into where you're exposed to the get into where you're exposed to the infrared heat, and and that encourages infrared heat, and and that encourages sweating. sweating. I've personally just never really I've personally just never really fancied these just cuz of the having to fancied these just cuz of the having to clean up after yourself afterwards. clean up after yourself afterwards. Obviously, the the sauna blanket would Obviously, the the sauna blanket would need like a good wipe down, and you need like a good wipe down, and you probably want to line it with some

probably want to line it with some towels, towels, and that's just never appealed to me. and that's just never appealed to me. But, some of my clients have got these But, some of my clients have got these sauna blankets, they absolutely love sauna blankets, they absolutely love them, they find them hugely beneficial. them, they find them hugely beneficial. And I think if it was somebody who And I think if it was somebody who really really did need to focus on really really did need to focus on detox, I would encourage them in that detox, I would encourage them in that direction if it was the only option that direction if it was the only option that they had available. they had available. Sometimes I also just recommend to Sometimes I also just recommend to clients what I call the poor man's clients what I call the poor man's sauna, sauna, which is just to have a hot bath, as hot which is just to have a hot bath, as hot as what your body can tolerate, maybe as what your body can tolerate, maybe for about 10 to 15 minutes. You can put for about 10 to 15 minutes. You can put in some Epsom salts um into your bath. in some Epsom salts um into your bath. Then after you get out of the bath, Then after you get out of the bath, maybe lie down on a yoga mat lined with maybe lie down on a yoga mat lined with some towels. So, a towel on the bottom, some towels. So, a towel on the bottom, a towel on the top, and then put a a towel on the top, and then put a blanket over your body so that you could blanket over your body so that you could lie there and essentially create your lie there and essentially create your own sauna blanket. Obviously not an own sauna blanket. Obviously not an infrared one, but just keep the heat infrared one, but just keep the heat trapped in so that you can get a little trapped in so that you can get a little bit more sweaty. bit more sweaty. And that's a really affordable way for And that's a really affordable way for people who can't necessarily afford to

people who can't necessarily afford to buy extra equipment, who do want to and buy extra equipment, who do want to and need to sweat more to get a little bit need to sweat more to get a little bit more access to the detox benefits of more access to the detox benefits of heat exposure. heat exposure. So, I think that was everything that I So, I think that was everything that I wanted to cover today. As I said, like wanted to cover today. As I said, like I'm not an expert in all the different I'm not an expert in all the different protocols and all the science of these protocols and all the science of these hormetic stresses, but I will include hormetic stresses, but I will include some links so you can read a bit more some links so you can read a bit more about them. But, I think the most about them. But, I think the most important questions we need to be asking important questions we need to be asking ourselves is ourselves is how would this benefit me? how would this benefit me? Is it worth all the energy and effort to Is it worth all the energy and effort to to try and to work out what my tolerance to try and to work out what my tolerance is? is? And then understanding that the And then understanding that the science-based protocols have been done science-based protocols have been done on healthy individuals who are looking on healthy individuals who are looking at health and performance, not at health and performance, not necessarily individuals who are trying necessarily individuals who are trying to recover from a chronic illness. to recover from a chronic illness. And therefore, we need to And therefore, we need to humble ourselves, not throw the baby out humble ourselves, not throw the baby out with the bathwater like I did, and just

with the bathwater like I did, and just really work on building our tolerance really work on building our tolerance very gently and very slowly over a very gently and very slowly over a period of time so that we can maybe work period of time so that we can maybe work towards tolerating the more kind of in towards tolerating the more kind of in air quotes ideal protocols suggested for air quotes ideal protocols suggested for healthy people, but the most important healthy people, but the most important thing is that these things feel thing is that these things feel supportive in our journey. We feel like supportive in our journey. We feel like we're getting the benefits from doing we're getting the benefits from doing them, and they're not just another tick them, and they're not just another tick box exercise on a long list of healing box exercise on a long list of healing activities we feel like we should be activities we feel like we should be doing. doing. So, I hope that has been useful and So, I hope that has been useful and insightful today. Maybe you are ready to insightful today. Maybe you are ready to do some heat stress, do some cold do some heat stress, do some cold stress, or maybe you've just realized stress, or maybe you've just realized you need to stabilize a little bit more you need to stabilize a little bit more before you even think about pursuing before you even think about pursuing these modalities. And wherever you have these modalities. And wherever you have arrived today, I hope it is the perfect arrived today, I hope it is the perfect place for you to be, place for you to be, and I will see you in the next episode.

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Why Heat Can Help

Heat earns its place in recovery because it can create meaningful work without muscular impact. In a sauna or hot bath, the body warms, the heart rate rises, and the cardiovascular system responds. You receive a challenge that resembles exercise in one important way: the body must regulate, circulate, and adapt. For someone with limited movement tolerance, that can matter.

We're looking at our ability to increase our capacity, our ability to do more over time so that we can get more from life.

Sweating is one reason people reach for heat. Sweat is one of the body's drainage pathways, alongside urine and stool. When someone is carrying a toxin burden from mold exposure, mycotoxins, heavy metals, or chemical overload, opening this pathway can feel significant. The aim is not force; the aim is to support elimination with care.

Sauna is often the most deliberate form of heat exposure, though hot baths and sun-induced sweating can create a similar effect. The setting matters less than the response. If heat helps you sweat and leaves you clearer, calmer, and more stable afterwards, it may have a role. If it leaves you depleted, the protocol needs to change.

The cardiovascular challenge is central. In heat, heart rate rises and blood pressure can rise, creating demand without the pounding of running or the muscular load of heavier training. That distinction can be useful when post-exertional malaise makes conventional exercise difficult. You can train one part of capacity while sparing another.

Heat can also support metabolism. Many people feel frustrated by weight changes during fatigue recovery, especially when activity has been limited for a long time. Sauna does not replace nourishment, pacing, or movement, but it can help stimulate the system when the body tolerates it. Again, tolerance is the gate.

The source experience is instructive. Sauna once brought less brain fog and more mental clarity when the system had enough capacity to receive it. Later, after a major setback involving emotional stress and mold exposure, the same sauna became a trigger for post-exertional malaise. The tool did not become useless; the dose no longer matched the body.

That shift is the lesson. Heat can feel restorative in one season and excessive in another. When the body is antioxidant-depleted, overwhelmed, or struggling to process what has been released into circulation, sweating can coincide with feeling worse. A refined protocol respects that reality.

Benefits depend on tolerance, not ambition. Thirty or forty minutes may suit a resilient body, while three to five minutes may be the precise starting point for a fatigued one. The smaller dose is not a failure. It is a deliberate entry into adaptation.

Dose, Stability, and Recovery Capacity

Sauna can shift from helpful to triggering when the total load exceeds recovery capacity. Post-exertional malaise does not only follow movement; it can follow heat, travel, showering, emotional strain, and the effort required to complete the whole ritual. A session is never just the minutes inside the sauna. It includes preparation, exposure, cooling, washing, and recovery.

Start from stability before adding stress. Stability means steadier blood sugar, a steadier nervous system, a consistent activity rhythm, reliable pacing, and a circadian pattern that does not swing wildly from day to day. It does not require perfection. It requires enough steadiness that you can read your body's response with clarity.

From that foundation, titration becomes the protocol. You change one variable at a time: duration, intensity, or frequency. If you increase the minutes, keep the heat and weekly rhythm steady. If you increase the temperature, hold or shorten the duration. If duration and temperature feel stable, frequency can be adjusted with care.

A small beginning is often the most intelligent one. Three to five minutes at lower heat can be enough information for the body and enough information for you. After the session, observe the same day and the following day. More clarity, steadier energy, and easier recovery suggest the dose fits.

If the response is mixed, repeat the same dose rather than escalating. Sometimes the first exposure feels unfamiliar, then the second settles. This is not a reason to rush. It is a reason to let the body become fluent before asking for more.

Progress can then move in quiet increments. Three to five minutes becomes five to seven, then seven to ten, with several sessions between changes. Some people can build faster because their systems show clear resilience. Others need a slower pace because uncertainty, sensitivity, or previous crashes have narrowed the margin.

There is no universal formula for a fatigued body. Science-backed sauna protocols for general health may list temperatures such as 80 to 100 degrees C, sessions from 5 to 20 minutes, or weekly targets that suit healthy people. Those numbers can inform the landscape, but they do not override your physiology. Your tolerance determines the useful dose.

From a place of stability, that is the best place to start.

Life stress belongs in the calculation. Increasing sauna while increasing exercise, returning to work, navigating family pressure, or starting other protocols can overload the same system. When total demand rises, reduce the thermal dose or hold it steady. Recovery capacity is not separate from life.

Support around heat also matters. Electrolytes and salty foods can help replace minerals lost through sweat, and rest after sauna should be planned rather than treated as optional. Some people use binders or glutathione around sauna when toxin processing is part of their wider recovery plan. These choices belong inside individualized guidance, especially when illness is complex.

The essential practice is restraint. Build when the body integrates the dose. Step back when stress accumulates. Pause when symptoms ask for stillness. A protocol serves recovery only when it protects recovery.

Cold Exposure and Practical Guardrails

Cold exposure uses the same principle through a different sensation. Cold showers, ocean plunges, and ice baths all create a controlled stress that asks the body to respond. The practice can feel sharpening and clarifying when matched well. It can also feel threatening when the entry point is too intense.

The gentlest entry point is the most refined one. For some people, that means turning the shower cold for a short finish after a normal wash. For others, it means a brief ocean dip in winter or an ice bath for two or three minutes a few times a week. The form matters less than the nervous system's sense of safety.

Cold should not become a performance ritual. If the body braces, panics, or spends the rest of the day paying for the exposure, the dose is too high. A useful cold protocol leaves room for breath, presence, and recovery. It sharpens without draining.

We really have to humble ourselves and be flexible as we navigate the fatigue recovery journey.

Begin with less than you think you need. Choose a temperature and duration that feel non-threatening, then observe the aftermath with the same honesty you would bring to sauna. Did the practice bring clarity, steadiness, or a clean reset. Did it disturb sleep, increase fatigue, or tighten the system. The answer shapes the next exposure.

Leave recovery space around the practice. Cold can be brief, but brief does not mean neutral. Place it away from other major demands when you are testing tolerance, and avoid stacking it with new exercise progressions or heavy life stress. Adaptation grows best when the body has room to integrate the signal.

The same variables apply: duration, intensity, and frequency. Shorter time, warmer cold, or fewer sessions can all make the practice more accessible. Change one variable at a time so the body can speak clearly. Precision creates confidence.

Heat and cold both belong to the same wider philosophy. They are tools for increasing capacity, not badges of discipline. Used with attention, they can support resilience, recovery, and a steadier relationship with your own limits. Used without attention, they become another demand.

The final measure is equilibrium. A thermal ritual should help you return to yourself with more clarity and less friction. It should restore balance, not compete with the body's need for repair. Recovery deepens when every stressor is chosen with intention.

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, let it be this: the right dose is the one you can repeat without negotiating with your body afterwards.

That sounds simple, but it is where most people lose the thread. Heat and cold are seductive because they feel clear. You enter, you endure, you leave with a story. But recovery is not built by the story. It is built by the next morning, the steadiness of your mood, the quality of your sleep, and whether your system feels more available to life.

I would start smaller than pride prefers. Not as a compromise. As a precision move. Three minutes of gentle heat that you recover from is more valuable than twenty minutes that steals the rest of the day. Thirty seconds of cold with a calm breath is more useful than a plunge that leaves you wired, flat, or quietly dreading the next session.

Where I'd Start

Choose one practice for the next two weeks. Heat or cold, not both. Keep the time of day, temperature, and recovery window as consistent as you can. Then write down four things after each session: how you felt immediately, how you felt that evening, how you slept, and how you felt the next day.

That little record matters. Memory gets romantic around contrast therapy. Your notes stay honest. They show whether the ritual is building resilience or just adding another demand.

If you are using heat, I like evening sessions when life allows it. Heat has a settling quality for me. It softens the edges of the day and creates a clean pause before sleep. But I would still protect the landing. Hydrate. Replace salt. Sit down afterwards. Do not turn sauna into one more task wedged between obligations.

If you are using cold, I would be even more attentive to your nervous system. Cold should bring alertness without threat. If your breath disappears, your jaw locks, or you spend the next hour trying to come back to equilibrium, the signal is too sharp. Make the water warmer. Shorten the exposure. Finish with calm rather than conquest.

For a broader contrast framework, Cold Plunge, Calibrated is a useful next read. If you want the deeper philosophy behind chosen discomfort, Stress That Builds Resilience sits close to this conversation.

None of this replaces sleep, nourishment, pacing, or the quiet work of building a steadier life. Heat and cold are amplifiers. They make a strong foundation stronger, and they expose a fragile one quickly.

So use them with respect. Let your body give the answer before your ambition writes the next protocol. Recovery deepens when the ritual leaves you with more balance than it takes.