The Science of Heat Therapy

Less tension. More calm. Better sleep.

Sauna is your shortcut to feeling lighter, thinking clearer, and bouncing back faster — inside and out.

Unlock deep recovery in just 20 minutes.

Unlock deep recovery in just 20 minutes.

Sauna sessions help muscles repair, reduce inflammation, and speed up healing.

The science

Regular sauna use (15–30 minutes, 2–3x/week) has been shown to reduce muscle soreness, increase circulation, and improve endurance by promoting mitochondrial health.⁶

Heat exposure also elevates heat shock proteins (HSPs) — cellular guardians that help repair damaged tissues and improve muscular resilience.

Reduce Inflammation
Reduce Soreness
Increase Circulation
Heart health. Brain health. Full-body benefits.

Heart health. Brain health. Full-body benefits.

Sauna use mimics light cardiovascular exercise — with long-term benefits for your heart and mind.

The science

Frequent sauna use (4–7x/week) is associated with a 50% lower risk of fatal heart disease and a **66% reduced risk of dementia and Alzheimer’s.**⁷

It helps regulate blood pressure, improve endothelial function, and boost the release of brain-derived neurotrophic factor (BDNF) — a key molecule for mental clarity and memory.

Improve Heart Health
Boost Mental Clarity & Memory
Stress out. Sleep in. Feel more balanced.

Stress out. Sleep in. Feel more balanced.

Heat helps reset your nervous system, improving mood and sleep.

The science

Sauna use encourages the release of endorphins, serotonin, and calming neurotransmitters, while reducing cortisol (your stress hormone).⁸

This not only improves sleep onset and quality, but also enhances your body’s ability to handle everyday stress.

The heat-induced relaxation effect supports better emotional regulation and deeper rest.

Release endorphins & serotonin
Reduce Cortisol
Improve Sleep Quality

The Science of Cold Therapy

Less soreness. More clarity. Better sleep.

Cold therapy is your shortcut to showing up better — body and mind.

Feel better, faster, in under 11 minutes a week.

Feel better, faster, in under 11 minutes a week.

Just a few minutes of cold exposure can significantly reduce inflammation, boost recovery, and sharpen your mental edge.

The science

Studies show that 11 minutes of deliberate cold exposure per week (at 10–15°C) can help increase norepinephrine by up to 530%, a neurotransmitter linked to focus, mood, and pain reduction.¹

Cold water immersion also helps flush out metabolic waste, reduces delayed-onset muscle soreness by 20–40%, and promotes faster healing after intense training.²

Even a short dip in the cold can trigger a parasympathetic “recovery” response, helping your nervous system reset after stress.

Reduce Inflammation
Boost Recovery
Improve Focus
Boost your metabolism — naturally.

Boost your metabolism — naturally.

Cold exposure activates brown fat, helping your body burn more energy and regulate temperature more efficiently.

The science

Cold plunging stimulates non-shivering thermogenesis, where your body burns calories to generate heat. This process is driven by brown adipose tissue, which becomes more active in colder conditions.³

It’s been linked to improved insulin sensitivity, glucose metabolism, and a potential increase in daily energy expenditure — making it a natural complement to a healthy lifestyle.

Burn Calories
Boost Metabolism
Reduce anxiety. Sleep deeper. Feel calmer.

Reduce anxiety. Sleep deeper. Feel calmer.

Cold exposure triggers a hormonal reset — lowering stress and lifting your mood.

The science

Cold water immersion causes a release of endorphins and a temporary spike in dopamine by up to 250%, creating a natural mood lift.⁴

At the same time, the cold initiates a vagal response — activating the parasympathetic nervous system to reduce heart rate and promote calm.

This physiological shift has been shown to improve sleep quality, lower anxiety, and help manage symptoms of depression.⁵

Increase norepinephrine & dopamine
Improve Mood
Improve Alertness

The Science of Contrast Therapy (Cold + Heat)

Kick it up a notch. The benefits of each + more.

Contrast therapy delivers a one-two punch for recovery.

Double the recovery. Half the time.

Double the recovery. Half the time.

Alternating between cold and heat enhances circulation, reduces muscle fatigue, and speeds up the healing process.

The science

Contrast therapy creates a “vascular workout” by rapidly dilating and constricting blood vessels. This boosts circulation and **reduces muscle fatigue more effectively than cold or heat alone.**⁹

It’s particularly useful for athletes and high-performers looking to accelerate recovery and reduce inflammation post-exercise.

Enhance Circulation
Reduce Inflammation
Accelerate Recovery
Build resilience from the inside out.

Build resilience from the inside out.

The alternating stress of hot and cold teaches your body how to adapt — strengthening both mind and body.

The science

Exposure to both heat and cold activates hormetic stress responses — low doses of stress that stimulate the body’s repair mechanisms.

Over time, this improves your autonomic nervous system balance, enhances stress resilience, and sharpens mental clarity — benefits that support you in training and in life.¹⁰

Sources:

  1. Huberman Lab. (2022). Cold Exposure for Health & Performance.
  2. Bleakley et al. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise.
  3. van Marken Lichtenbelt et al. (2009). Cold-activated brown adipose tissue in healthy men.
  4. Shevchuk, N.A. (2008). Adapted cold shower as a potential treatment for depression.
  5. Kavčič et al. (2018). The Effects of Cold Exposure on Sleep and Autonomic Balance.
  6. Scoon et al. (2007). Effect of post-exercise sauna bathing on endurance performance.
  7. Laukkanen et al. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease.
  8. Hannuksela & Ellahham (2001). Benefits and risks of sauna bathing.
  9. Wilcock et al. (2006). The efficacy of contrast therapy in the treatment of muscle soreness.
  10. Török et al. (2018). Heat and cold stress: impact on the autonomic nervous system and health outcomes.
Build Resilience
Improve Mental Clarity