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Why saunas outperform supplements
Plus, how heat can add 10 years to your life
Diego Carrete
January 10, 2025 • Estimated Reading Time: 8 minutes
What We Will Be Covering Today
Good morning,
Last month, I tried a cold plunge for the first time.
I’ll be honest—I was skeptical. Stepping into freezing water felt like the exact opposite of self-care. But I’d read enough about the benefits of combining sauna sessions with cold exposure to give it a shot.
What happened next surprised me.
Not only did it improve my sleep, but I found myself feeling calmer, more focused, and oddly... energized.
For years, I’ve struggled with winding down after long days, often waking up feeling like I hadn’t fully rested. Now, after just a month of sauna and cold exposure sessions, I’m waking up refreshed—and my nighttime routine feels effortless.
Sometimes, small experiments can lead to life-changing results.
Diego Carrete
Chief Executive Officer, The Lean Executive
1. A Deep Dive Into Your “Heat-Driven” Recovery System
A TLDR explanation of the recovery strategy
Let’s break down why sauna use is more than just sitting in a hot room—and how it can transform your sleep, recovery, and overall health.
The body thrives on two essentials to stay balanced:
Fuel
Sauna use enhances circulation, delivering oxygen and nutrients to your muscles and brain.
It stimulates cellular repair by activating heat shock proteins.
Regular sessions improve cardiovascular efficiency, boosting endurance over time.
Activation
Heat exposure raises your heart rate, mimicking light exercise to keep your body sharp.
Alternating between heat and cold creates a recovery cycle, improving your body’s resilience to stress.
The routine also enhances mental clarity, reducing anxiety and improving focus.
The rule is simple: use heat to restore, and pair it with cold to recharge.
2. Cold Plunges: The Body’s “Reset Button”
Cold plunges act like a reset button for your body, regulating stress, enhancing recovery, and improving mental clarity. By triggering your body’s natural resilience mechanisms, they help you adapt to both physical and mental challenges.
Why it matters:
Cold exposure stimulates your parasympathetic nervous system, reducing stress and promoting relaxation.
It boosts circulation, delivering oxygen and nutrients to your muscles and organs for faster recovery.
Regular cold plunges improve your mental clarity and focus by releasing mood-enhancing neurotransmitters like dopamine.
How to activate the benefits of cold plunges:
Short, controlled exposure: Start with 30–60 seconds in water below 55°F and gradually increase your time as you adapt.
Pair with breath work: Controlled breathing during the plunge calms your nervous system and reduces the shock of cold exposure.
Consistency is key: Aim for 2–3 sessions per week to build long-term resilience and see sustained benefits.
The rule is simple: embrace the cold to reset your body and sharpen your mind.
3. Contrast Therapy: Harnessing The Power of Heat and Cold
Alternating between heat (sauna) and cold (plunge) creates a stress-recovery cycle that builds resilience and enhances both mental and physical health. The sharp temperature changes stimulate your body in unique ways, multiplying the benefits of each practice.
Boosted circulation: Heat dilates blood vessels, while cold constricts them, creating a natural “pump” that improves blood flow and oxygen delivery.
Enhanced recovery: The heat helps muscles relax and reduces stiffness, while the cold reduces inflammation and soothes soreness.
Mental clarity: The contrasting sensations trigger a release of mood-enhancing endorphins and neurotransmitters like dopamine.
How to create your own contrast therapy routine:
Start with heat: Spend 10–15 minutes in a sauna, letting your body adjust to the rising temperature.
Add the cold: Step into a cold shower or plunge for 1–2 minutes (below 55°F is ideal). Focus on deep, steady breathing.
Repeat cycles: Alternate between heat and cold 2–3 times, ending with cold to feel refreshed and energized.
4. When To Practice Contrast Therapy For Max Benefits
10x energy 10x your recovery
Morning: Great for energy and focus. Heat boosts circulation, and cold triggers alertness and mood-enhancing neurotransmitters.
Evening: Perfect for recovery and sleep. Heat relaxes muscles, and cold lowers core temperature, promoting rest.
The verdict:
Morning is ideal for energy and focus.
Evening supports recovery and sleep.
[9 minute watch]
Have you ever wondered why some people thrive in the morning while others struggle to get out of bed? Genetics play a big role. I uncover all the details based on science in the video above.
[4 minute watch]
Michael’s 60 lb weight loss was more than a number—it marked a profound shift in his health and identity.
His blood markers, once edging toward risk zones, now sit firmly in the healthy range, with improved cholesterol, blood pressure, and fasting glucose levels. Beyond the lab results, Michael’s energy transformed.
Where he once felt too fatigued to engage, he now spends his evenings chasing his son around the yard, feeling present and full of life.
Michael didn’t just lose weight; he gained a new way of living.
That’s all for today’s issue, amigos!
Become an asset, not a liability, to those around you.
Diego Carrete
Chief Executive Officer, The Lean Executive
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