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The Cold Plunge and Sauna: Unlocking the Secrets to Longevity
Cold Plunge vs. Sauna What Actually Slows Aging
Key Takeaways
Both cold plunges and saunas offer significant health benefits.
Cold plunges reduce inflammation and enhance recovery, but should not be done immediately after exercise.
Saunas can mimic exercise effects, improving cardiovascular health and detoxifying the body.
Regular sauna use is linked to a 40% reduction in cardiovascular deaths.
Cold plunges stimulate brown fat cells, which are beneficial for metabolism.
Both methods are transformative, but saunas have more research backing their longevity benefits.
Cold plunges should be done for about 12 minutes a week, ideally in three sessions of three minutes each.
40
Percentage reduction in cardiovascular deaths with regular sauna use.
12
Recommended minutes of cold plunge per week.
Benefits of Cold Plunge
Stimulates cold shock proteins.
Reduces inflammation and aids recovery.
Enhances norepinephrine release.
Stimulates brown fat cells for metabolism.
Benefits of Sauna
Stimulates heat shock proteins for cell repair.
Mimics exercise, increasing heart rate.
Cleanses skin and detoxifies the body.
Linked to a significant reduction in cardiovascular deaths.
Usage Recommendations
Cold plunge should be done before or later in the day, not immediately after exercise.
Sauna can be used multiple times a week for relaxation and detoxification.
Aim for 12 minutes of cold plunge weekly, ideally in three sessions.
Notable Quotes
"Cold plunge after you exercise nullifies the impact of the exercise."
"Sauna takes the gold when it comes to a lot of the research that has been done."
"Longevity is moving at the speed of light right now."