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Contrast therapy science
What cold + heat
does to your body.
does to your body.
40%
Lower all-cause mortality
4-7x/wk sauna — Kuopio Heart Study
250%
Dopamine increase
Sustained hrs post cold plunge
87%
Lower Alzheimer's risk
4-7x/wk vs once — FINRISK study
3x
Norepinephrine surge
Focus and mood boost for hours after cold plunge
65%
Lower cardiac death risk
After adjusting for all risk factors
16x
Growth hormone release
Sauna and cold locks in anabolic recovery
50%
Cardiovascular risk reduced
Passive workout for heart and vessels
16%
Depression risk lowered
Heat activates serotonergic circuits
+REM
Deep sleep enhanced
Core temp drop triggers deep sleep onset
10-15m
Sauna per session
2-3m
Cold plunge duration
3 rounds
Contrast cycles
4-7x/wk
For mortality benefit
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