• Benefit: Regular sauna bathing helps maintain cardiovascular health and is associated with lower rates of heart attacks and sudden cardiac death.

• Research: A large cohort study published in JAMA Internal Medicine found that frequent sauna bathing was associated with a reduced risk of fatal cardiovascular disease and all-cause mortality. [Link to study]

Benefit: Frequent sauna use significantly lowers the risk of stroke by improving blood vessel function, circulation, and cardiovascular health.

The Research: A 20-year study published in Age and Ageing followed over 1,600 men and found that those who used a sauna 4–7 times per week had a 61% lower risk of stroke compared to those who used it once weekly. Regular heat exposure is linked to improved vascular function and long-term heart and brain health [view study here].

• Benefit: Frequent sauna use is linked to a significantly lower risk of developing Alzheimer’s, possibly due to improved cardiovascular and metabolic health.

• Research: A study in JAMA Internal Medicine found that frequent sauna use was linked to a significantly reduced risk of Alzheimer’s disease [link to study]

• Benefit: Sauna-induced heat stress helps regulate hormones, including cortisol and growth hormone, supporting better stress adaptation and recovery.

• Research: A study in the Journal of Athletic Training examined the effects of heat exposure on cardiovascular, hormonal, and thermoregulatory responses. It found that passive heat stress—like sauna use—triggers beneficial hormonal shifts, including reduced cortisol levels and increased growth hormone, which support stress management, physical recovery, and overall hormonal balance [view study].

Benefit: Sauna heat encourages the release of endorphins, helping to lift your mood and reduce stress naturally.

The Research: A study in the Journal of Athletic Training found that sauna-induced heat stress increases endorphins and reduces stress [view the study].

• Benefit: Sauna bathing has been found to improve sleep quality by promoting relaxation and reducing sleep disturbances.

• Research: A study in Temperature Medical Physiology and Beyond showed that sauna sessions led to significant improvements in sleep quality, including an increase in deep sleep among participants. [Link to study]

Benefit: Cold water immersion may help regulate stress by balancing hormone levels and reducing cortisol, the body’s primary stress hormone.

The Research: A study published in the American Journal of Men’s Health found that repeated cold-water immersion significantly influenced hormonal responses related to stress, including reductions in cortisol. The findings suggest that regular exposure to cold may help the body adapt to stress and promote emotional well-being [link to study].

• Benefit: Cold exposure stimulates brown fat, which helps burn calories and regulate blood sugar and body temperature.

• Research: A study in the Journal of Clinical Investigation demonstrated that cold exposure can activate brown fat, leading to increased energy expenditure and fat burning [Link to study]

• Benefit: Cold water immersion supports immune function by increasing white blood cell activity.

• Research: A study in the American Journal of Men's Health found that cold water immersion boosted immune markers such as white blood cell activity [link to study].

• Benefit: Cold exposure has been associated with increased mental clarity, focus, and cognitive performance.

• Research: A study in the Scandinavian Journal of Clinical and Laboratory Investigation found that cold exposure increased mental clarity and alertness. [link to study].

• Benefit: Icing the body helps reduce inflammation, relieve soreness, and accelerate muscle recovery after physical activity.

• Research: A study in ScienceDirect found that cold water immersion reduces inflammation and speeds up muscle recovery [link to study].

The Benefit: Rapid temperature changes stimulate metabolism and improve insulin sensitivity, supporting better energy use.

The Research: A study in the Journal of Clinical Investigation found that heat and cold exposure improved metabolic function and insulin sensitivity [view the research].

• Benefit: Switching between hot and cold helps expand and contract blood vessels, which boosts circulation and supports heart health.

• Research: A study in the European Journal of Applied Physiology found that alternating hot and cold improved circulation and vascular response [link to study].

• Benefit: This practice builds physical and mental resilience by exposing the body to controlled stress, promoting adaptive healing responses.

• Research: An article in Time described how exposure to controlled extremes activates hormetic responses, improving overall health [view the article].

• Benefit: Contrast therapy aids recovery by reducing muscle soreness and flushing out metabolic waste after exercise.

• Research: A study in Sports Medicine found that contrast therapy reduced post-exercise soreness and aided recovery [link to study].

• Benefit: The stress from hot and cold exposure trains your body to better regulate hormones like adrenaline and cortisol.

• Research: A study in the Journal of Athletic Training found that contrast therapy supports hormonal regulation and resilience [link to study].