Cold plunge therapy can reduce inflammation, accelerate muscle recovery, improve circulation, and boost mental clarity. Dr. Rhonda Patrick highlights that cold water immersion can increase norepinephrine by 200-300%, which is linked to enhanced mood and focus. Wim Hof, known for his cold exposure techniques, also emphasizes the immune-boosting effects of cold plunges, which can help the body better resist illness.

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• Wim Hoff - Top 10 Reasons To Do Cold Exposure

• Rhonda Patrick - Cold Water Immersion

Sauna therapy offers numerous benefits, including detoxification, improved cardiovascular health, and stress reduction. Dr. Rhonda Patrick has cited studies showing that regular sauna use can reduce the risk of cardiovascular disease by up to 50%. Additionally, Dr. Andrew Huberman explains that sauna exposure can lead to the release of heat shock proteins, which help protect cells and support muscle recovery. Moreover, intermittent sauna sessions—getting in and out of the sauna multiple times—can significantly boost growth hormone levels by up to 16-fold, which contributes to muscle repair and overall recovery.

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• Rhonda Patrick - Sauna Deep Dive

• Rhonda Patrick - Cardiovascular Benefits

Contrast therapy involves alternating between heat (sauna) and cold (cold plunge) exposure. This method can enhance circulation, speed up recovery, and improve mental resilience. Dr. Huberman notes that the rapid temperature changes stimulate the cardiovascular system and improve vascular health. Wim Hof adds that contrast therapy helps train the body to adapt to stress, promoting overall resilience.

Contrast Protocol Example: Dr. Rhonda Patrick recommends starting with 20-30 minutes in the sauna at 176°F to 194°F, followed by 2-5 minutes in a cold plunge at 39°F to 55°F. Repeat this cycle 2-3 times to maximize the benefits. This protocol can help with muscle recovery, cardiovascular health, and mental clarity by alternating the stressors on your body.

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For cold plunges, Dr. Andrew Huberman recommends sessions of 2-5 minutes at temperatures between 39°F to 55°F, depending on your experience level. For sauna use, Dr. Rhonda Patrick suggests staying in for 20-30 minutes at temperatures around 176°F to 194°F. Beginners should start with shorter durations and gradually increase as they become more accustomed.

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• How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman

• Rhonda Patrick - Cold Immersion

Yes, beginners are welcome! Dr. Andrew Huberman suggests starting with shorter sessions—about 1-2 minutes in the cold plunge and 10-15 minutes in the sauna. As you become more comfortable, you can gradually increase your time.

If you have medical conditions, particularly related to heart health, circulation, or temperature sensitivity, it’s essential to consult with your healthcare provider before starting cold plunge or sauna therapy. Both Dr. Huberman and Dr. Patrick stress the importance of medical clearance to ensure these therapies are safe for you.

You should bring a swimsuit, a towel, and a water bottle to stay hydrated. Flip-flops are also recommended for sauna sessions. We provide all other necessary amenities to ensure your comfort during your visit.

Our memberships provide unlimited access to cold plunge and sauna sessions, plus perks like a free monthly "Buddy Pass," the option to add a family member, and a 10% discount on Jocko products. Memberships offer flexibility, value, and a community-focused approach to wellness.

Chayse Life combines cutting-edge therapies with a strong sense of community, inspired by the legacy of Chayse Noriyuki Sato. We offer personalized guidance based on scientifically-backed methods promoted by experts like Dr. Rhonda Patrick, Dr. Andrew Huberman, and Wim Hof. Our focus is on helping you achieve continuous improvement in a supportive environment.