What Strength Athletes Get Right About Sauna — and What Most People Miss - Key Takeaways

Sauna is rated "underrated" by the panel — most people do not realize the cardiovascular and longevity benefits of regular use.
Cold exposure is considered one of the most accessible recovery tools available.
Creatine remains the most evidence-backed supplement for both strength and cognitive performance.
The panel rates most supplements as overrated relative to foundational practices like sleep, nutrition, and thermal therapy.
Recovery protocols matter more as training intensity increases — sauna and cold exposure scale with the athlete.

Underrated

Sauna (panel consensus)

Creatine among supplements

Zone 2

Sauna cardiovascular equivalent

Rest days

Best time for cold exposure

Section Breakdown

~0:00 The Overrated/Underrated Format

Mark Bell and panel rate various wellness topics as overrated, underrated, or properly rated.
Format creates honest, debate-style discussion about common health practices.
Topics range from supplements to thermal therapy to sleep optimization.

~25:00 Sauna: Underrated

Panel consensus: sauna is underrated by the general public.
Cardiovascular benefits are comparable to moderate-intensity exercise.
Heat shock proteins activated during sauna may contribute to longevity.
The social and mental health aspects add value beyond the physiological benefits.

~40:00 Cold Exposure and Recovery

Cold showers and plunges rated as highly accessible recovery tools.
The dopamine and noradrenaline response provides measurable mood benefits.
Cold exposure after training may blunt muscle hypertrophy — timing matters.
Best used on rest days or separate from strength training sessions.

~55:00 Supplements: Mostly Overrated

Creatine is the standout exception — strongly evidence-based for strength and cognition.
Most supplements are overrated relative to improving sleep, nutrition, and movement.
Vitamin D supplementation is valuable for those with confirmed deficiency.
The supplement industry profits from complexity; the foundations are simple.

"Sauna is the most underrated recovery tool out there. People just sit in it and think it is relaxation — it is actually a cardiovascular workout."
— Mark Bell's Power Project

Actionable Takeaways

Add regular sauna sessions for cardiovascular benefits comparable to Zone 2 training.
Use cold exposure on rest days to avoid blunting strength training adaptations.
Prioritize creatine if choosing one supplement — it is the most evidence-backed option available.
Build your recovery foundation on sleep, nutrition, and thermal therapy before adding supplements.

Overrated or Underrated: The Truth About Saunas, Supplements, and Recovery

TL;DR

Table of Contents