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Ultimate Sauna Cold Shower Recovery Hack
00:00 Sona Sona is something that I haven't I'll be honest haven't done in a couple weeks now but I would do it every single day after uh a lift lifting session so my gym is open until 9:30 so I would um like 10 10 15 minutes which is I think enough if you do it every day um you can push it to like maybe three sessions of 10 minutes which would be 30 minutes Sona on a rest day which is something that Mike has been doing on his rest days he goes for a little walk either in the gym or or outdoor and then goes to um the SAA for the recovery day and it's essential I remember I was doing that at some point on every single of my rest days but that's because on Sundays I had a different schedule than what I have now now I'm going to church early in the morning and then you know um the by the time I come back and stuff like sometimes it can even be like too late to drive by the gym um and and like
01:00 especially on an empty stomach to go to sauna and stuff but I feel like it's it's it's an essential thing to also um try to um I would say find the time for yeah um so many health benefits man like um heart your for your heart health for your mental health for your sleep for the recovery you know it it literally takes out the toxins from your body like you when you sweat that's essentially what sweat does it takes out the the toxins the bad uh you know burns the bad fats and stuff so sauna is is amazing um cold showers are very good believe it or not like recovery I would say it's you feel refreshed when you come back from a workout or when you wake up in the morning just take a quick cold shower um and you will feel energized you will feel like you're ready to go uh you're Wide Awake even if you wake up at 600 and you're like kind
02:00 of sleepy just turn that cold shower on and I'm telling you you'll be awake and and a snap of a finger so um it's a good it's a very healthy dopamine too A lot of people have said that and I've experienced that um you're not going to need dopamine at all during the day dude it's crazy like when you take a cold shower or you expose expose yourself in that heat like the sauna like that's your dopamine right there and during the day you're not really tempted by any other some crazy stats about the son for for people that go two to three times a week to the sauna for 10 to 15 minutes they reduce their risk of a cardiovascular event by 27% and those that go five to seven times a week it drops by even 50% dude yeah that's that's some crazy stats I'm glad you and this is and and we're talking we're talking Stanford's Stanford's um level studies conducted by I think I'm not sure if it's conducted by Dr hman but at least through Dr hberman yeah um dude
03:00 that's CRA do do you actually couple SAA with cold showers or you're not able to do that um yeah um so what I would do is after uh a lifting session I would go because we have showers in the gym so I would go take a cold shower and then go straight into the heat whether that would be a steam room or SAA so I would try to do gym session straight to cold shower and then sauna on my rest a i would stretch uh do the walk cold shower straight to SAA so it was just it's amazing dude I felt I felt good um I felt like I was getting a very good sleep like I slept like baby even though I always do but when you work out and you train yourself especially during the end of the day you go to the SAA do like because it's a little recovery too going to the SAA in the cold shower um and then you come home eat brush your teeth
04:00 whatever and go to sleep like it's dude it it's amazing you feel you feel fresh um the next day highly recommend it it's funny how you do it's funny how you do the shower before the sauna because there's two there's a big debate in this space Oh yeah I know that if you should do the call shower first or the SAA first I I I'm team SAA um because I've I've seen that if you do not necess not necessarily just the action of taking a cold shower but wetting yourself before going into a sauna it basically makes you the sweating takes longer if that makes sense so the detox detoxification of your body takes longer so on that aspect of detox detoxification it is better to do the sauna first but both are great but again it depends on people I prefer going straight to the SW and let my body just
05:00 sweat out and then do the what I I'll tell you what I do so basically which is usually in the mornings my morning routine which I've told Michael before is what I do is I basically wake up go to the bus station go to the gym which is on my campus so where all my lectures and the library is anyway I'll do my gym session for 60 to 90 minutes and then I'll basically just go wait 5 10 minutes just for my body to cool down from the exercise then go straight to the sauna for 15 minutes then three rounds of cold shower so alcoh shower is basically autom uh there's like an autom auto basically you press on a button and it goes on for 25 seconds so you can't really like adjust the time duration of it so do I'd press it three times okay dude that's amazing so basically there's like a sense of going do one wait two dude that's great bro I I I was actually watching that episode uh when you had mic on the second time and I did hear about your morning routine which was actually amazing like um the fact that
06:00 you do all that dur like in the morning and then all day then after that you go to library and and you have all that day to do the work and you're focused because you got most of the essential things out of the way and now you have all that time to work and then exactly and then what's crazy yeah exactly and what's crazy is then I do the hardest tasks of the day after that s so i' go to the library and tackle the hardest stuff because that's when I'm most sharp cuz obviously once you've done as I said I usually do SAA 15 minutes then cold shower three times so a minute and a half up to 2 minutes then SAA usually again depending all the days and then cold shower again then let myself dry out naturally which is very important component of taking a cold shower you shouldn't dry up um using a towel or going to a hot shower you should sit down on the chair for like 5 minutes that's usually how long it takes for you to drw up partially and then I usually take a quick shower to obviously wash off because all the sweat what
07:00 which I've realized is that when you take a cold shower after a saer all the sweat sort of like stagnates because um well obviously that's why we wash with hot water because it's easier to get rid of the bacteria and stuff so i' recommend people to actually shower proper shower like a hot shower after your cold shower especially if you've done the SAA but do leave a bit of time to dry off a bit naturally and as I said yeah once I've done that I'm completely freshh I started the day on the best foot possible possible I go to the library tackle the hardest thing I've got to do today maybe it's editing maybe usually calls on the most difficult thing or if I've got an assignment I tackle that and then the rest of the day it's basically just a kids game I just you know oh I do this I read a bit I can go on a walk I can see some friends I'm really trying to socialize way more um in this period of the year um yeah um and yeah sorry I went on on a ramble there but yeah please great so yeah I'll definitely try try those things because
08:00 I feel like I was doing um some of those sauna sessions and stuff a little different uh which I think your what you're doing like your method is actually very uh helpful and I feel like it it just makes more sense how you would go to the sauna before the shower because especially a cold one because now your um your body's not in a regular temperature it's it's way colder and then going to a hot sauna it just takes longer for you to sweat and bring out uh this the sweat like proper sweat I would say from your body so your covered with water so for it to push the sweat out of your PA it's just harder exactly and one thing that I would suggest though I don't know how hot your Sona is but one of the other things that I heard is um you should either wear the SAA hats I don't know if you've seen it it's like made out of wool um or uh just kind of like wet your hair because you know going in the heat with dry hair um it isn't really the best for your hair
09:00 obviously if you do it every once in a while or just for 10 minutes might not be a big deal but if you're doing it every day and and you know it's a it's like a daily thing I would suggest um to not go with dry hair because of all the Heat and stuff might not be good for your head in general so just wetting your head at least so the heat doesn't get inside um of your head like your brain because you know the layer of to our brain so yeah and um yeah I'll have to definitely go back to doing more sonus because the stats you just told me is actually insane and other than what we see it's which is the the long-term effect of like the reducing of the cardiovascular it's it's it's essential I think everybody should actually um do SAA and one of my biggest cses to uh do a um have a sauna at my house and a cold plunge or something you know what I mean
10:00 it would be it' be amazing I think that's every man's stream just have like a c CA backyard and the call plun yeah yeah right honestly yeah I've I've made a whole episode back in late November or beginning of December last year um with my co-hosts we we dive into all the stats we dive into all the benefits like scientifically based um so for those listening you can can check that out I guess I'll link it down below making some self prome yeah I will definitely check that out yes honestly sa's great C show is great especially for um especially for recovery
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Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In the pursuit of optimal health and longevity, the integration of the science of sauna and cold shower rituals has emerged as a powerful ally. These practices, steeped in tradition and supported by contemporary research, offer a pathway to improved recovery, enhanced heart health, and mental clarity. As we delve into the science behind these thermal protocols, you may find that the simple act of alternating between heat and cold can profoundly impact your well-being.
Imagine stepping into a sanctuary of warmth, where the heat envelops you, promoting relaxation and detoxification. Then, envision the invigorating rush of cold water that follows, awakening your senses and invigorating your mind. This contrast therapy is not merely a trend; it is a scientifically backed approach to enhancing resilience and fostering a deeper connection to your body.
27% Risk reduction of cardiovascular events with 2-3 sauna sessions per week 50% Risk reduction of cardiovascular events with 5-7 sauna sessions per week
"Sauna is amazing, especially for recovery."
Benefits of Sauna and Cold Showers
sauna sessions offer a myriad of health benefits, particularly for heart health and recovery. Regular sauna use has been shown to reduce the risk of cardiovascular events by up to 50% for those who engage in 5-7 sessions per week. This reduction is attributed to the sauna's ability to improve circulation, lower blood pressure, and enhance overall cardiovascular function.
Cold showers, on the other hand, provide an energizing effect that can elevate dopamine levels, promoting a sense of well-being and alertness. As one speaker noted, "When you take a cold shower or expose yourself to heat like the sauna, that's your dopamine right there." This natural boost in dopamine can help improve mood and mental clarity, making cold showers an excellent addition to your morning routine.
Combining these two practices can enhance detoxification and recovery. The heat from the sauna promotes sweating, which helps eliminate toxins from the body, while the cold shower stimulates circulation and reduces inflammation. Together, they create a powerful synergy that can leave you feeling refreshed and revitalized.
"When you take a cold shower or expose yourself to heat like the sauna, that's your dopamine right there." — Speaker
Routine and Methodology
Establishing a consistent sauna and cold shower routine is essential for reaping the maximum benefits. A recommended protocol involves spending 10-15 minutes in the sauna, followed by a cold shower. This sequence not only enhances detoxification but also prepares your body for optimal recovery.
One effective method shared by a speaker includes a structured morning routine: "I usually do sauna for 15 minutes, then cold shower three times." This approach not only aids in recovery but also sets a positive tone for the day ahead. Allowing your body to dry naturally after a cold shower is also beneficial, as it helps regulate your body temperature and promotes a sense of calm.
It is important to listen to your body and adjust the duration and frequency of sauna and cold shower sessions according to your individual needs. Whether you prefer to start with the sauna or the cold shower, both methods have their merits. Experimenting with different sequences can help you discover what feels best for you.
Statistics and Research
The health benefits of sauna and cold showers are supported by a growing body of research. Studies indicate that individuals who utilize sauna therapy regularly experience significant improvements in cardiovascular health. Specifically, engaging in 2-3 sauna sessions per week can reduce the risk of cardiovascular events by 27% . This compelling data underscores the importance of incorporating sauna use into your wellness routine.
Furthermore, the positive effects of cold exposure extend beyond mere invigoration. Research suggests that cold showers can enhance mood and cognitive function, making them a valuable tool for mental clarity. As the speaker articulated, "It's essential to find the time for sauna and cold showers." By prioritizing these practices, you are investing in your long-term health and resilience.
Words Worth Hearing
"It's essential to find the time for sauna and cold showers." — Speaker
Practical Takeaways
Incorporate regular sauna sessions into your routine to significantly improve heart health and reduce the risk of cardiovascular events. Experiment with the sequence of sauna and cold showers to find what enhances your recovery and mental clarity.