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Skip this weekly habit, and you’ll age faster—here’s how to fix it

No sauna? No cold plunge? No problem—here’s how to do it at home

Author

Diego Carrete
February 26, 2025 • Estimated Reading Time: 6 minutes

Hello amigos,

It hasn’t been long since I started dipping myself in cold water.

At first, I thought it was just a trend, but after hundreds of hours of research, I realized it isn’t.

Sauna use isn’t just about sweating—it’s one of the most effective tools for cardiovascular health, detoxification, and cellular resilience.

When paired with cold exposure, these effects are amplified, leading to improved metabolism, mental clarity, and recovery.

However, new research highlights 3 important nuances:

  1. Cold plunges may blunt muscle growth if done immediately after exercise.

  2. Cold exposure lacks strong evidence for lifespan extension, whereas sauna therapy shows more promising longevity benefits.

  3. The Goldilocks Principle applies—too much or too little stress can be counterproductive.

So, how do you use these tools wisely?

Let’s break it down.

P.S. Want to optimize your health this Ramadan?

THE METHOD: SAUNA & CONTRAST THERAPY

Strategic use of heat and cold triggers hormetic stress, making your body more resilient.

  • Sauna: 15-20 minutes at 80-100°C, 1-4 times per week.

  • Cold Exposure: 30 seconds to 3 minutes in water at 10-15°C.

  • Contrast Therapy: Alternate between hot and cold (3 rounds, ending on cold).

No sauna or cold plunge? No problem—see easy alternatives below.

WHY IT WORKS

  1. Cellular Repair
    Heat stress triggers heat shock proteins, which help repair damaged cells, reduce inflammation, and protect against neurodegenerative diseases.

  1. Cardiovascular & Metabolic Benefits

  • Sauna mimics cardiovascular exercise by increasing heart rate and circulation, with research linking regular sauna use to a 50% reduced risk of heart disease.

  • Cold exposure improves insulin sensitivity, aiding fat metabolism and glucose regulation.

  1. Mental & Emotional Resilience

  • Sauna increases endorphins and lowers cortisol.

  • Cold exposure boosts norepinephrine, enhancing mood, focus, and resilience to depression.

NOT SAUNA OR COLD PLUNGE? TRY THIS INSTEAD

1️⃣ Hot Shower + Ice Water Face Dunk

  • Take a hot shower for 5 minutes (as hot as tolerable).

  • Fill a bowl with ice water and dunk your face for 30 seconds (repeat 3 times). This offers a hormetic stressor without full-body discomfort.

2️⃣ Hot Bath + Cold Wrist/Feet Soak

  • Soak in a hot bath for 15 minutes.

  • Afterward, run cold water over your wrists and feet for 60 seconds.

3️⃣ Heat Adaptation with Layered Clothing

  • Wear extra layers during workouts to induce heat stress.

  • Follow up with a cold rinse on hands, face, and neck.

→ Do you know if you are meant to wake up early?

This 9-minute video also explains how your body temperature plays a key role in sleep quality, recovery, and cognitive function.

P.S. Want to optimize your health this Ramadan?

THE DAILY HEAT & COLD ROUTINE

To maximize the benefits of sauna and contrast therapy, follow this strategic daily approach:

1️⃣ Morning Cold Exposure
Start your day with cold exposure—a cold shower, face dunk, or ice water wrist/feet soak—to increase norepinephrine and boost alertness.

2️⃣ Midday Heat Exposure
Take a quick walk outdoors, getting sunlight exposure or walking under the sun to suppress melatonin, maintain high energy levels, and enhance circulation for peak performance.

3️⃣ Evening Heat Therapy
Use the sauna or a warm bath 90-120 minutes before bed to promote relaxation, stimulate heat shock proteins, and encourage deep sleep.

WHY THIS MATTERS

Many people chase recovery and longevity with expensive supplements, but the simplest, most powerful tools—heat and cold—are often overlooked.

However, they must be used strategically:

  • Cold plunges may not be ideal post-workout if muscle growth is a goal.

  • Heat therapy has stronger longevity benefits than cold exposure.

  • The Goldilocks effect applies—optimal benefits come from not too much, not too little exposure.

By adding just one sauna or contrast session per week, you’ll improve resilience, enhance recovery, and support longevity—without unnecessary complexity.

Try it this week.

CLOSING

To live leaner is to strip away what doesn’t serve you.
Start with optimizing your stress response.

Hasta la vista amigos!

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

P.S. Want to optimize your health this Ramadan?

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