Fabulous Friday · Thrive Rise & Empower

Fabulous Friday

Today is not going to be your typical post of awareness but more about education.

I am in training this weekend, and I had NO IDEA about the science behind cold plunges and saunas, especially infrared saunas, and the health benefits and healing/recovery.

Science suggests something different.

A simple combination of 3 minutes of cold exposure (a shower works too) and 20–30 minutes of heat improves mood, recovery from injury, illness, and so much more.

❄️ 3-Minute Cold Plunge

Cold water creates an immediate stress response. Your heart rate increases, blood vessels constrict, and your nervous system shifts into high alert.

When the cold exposure is brief, your body adapts by becoming more resilient.

Research has linked regular cold exposure with the following:

Improved alertness and focus
Increased norepinephrine (supporting attention and mood)
Reduced inflammation
Faster exercise recovery
Greater resilience to everyday stress
Having a huge impact on your brain and immune system.
300 calories burned just to warm back up.

The key isn't staying in longer.

For most people, around 2–3 minutes is enough to stimulate many of these responses. Tip: This is a great way to start your day!

🔥 20–30 Minutes in a Sauna

Statistics show that time matters; a minimum of 20 minutes in a sauna is equivalent to a 20-minute run. Do this 2-3 times a week; there's a 27% reduction in sudden cardiac death. Do it 4-7 times per week; that increases to 50%. For people who struggle to be active due to injury or handicap, THIS IS HUGE!

Heat works almost like moderate cardiovascular exercise.

As your body temperature rises:

Your heart pumps harder.
Blood vessels widen.
Circulation increases.
Sweating helps regulate body temperature.

Regular sauna use has been associated with:

Improved cardiovascular health
Lower blood pressure over time
Better insulin sensitivity
Reduced muscle soreness
Improved sleep quality

Many researchers believe 20–30 minutes is the sweet spot where many of the cardiovascular benefits become more pronounced, provided you're well hydrated and medically able to tolerate the heat. Tip: You don't need to invest in expensive outdoor saunas; you can have a very hot bath (challenge: water cools too quickly) or invest in a good-quality IR blanket for this same purpose for just a few hundred dollars and lie on your bed.

⚖️ The Real Benefit

It's not just about cold or heat.

It's about teaching your body that it can experience stress...and recover from it.

That lesson extends beyond the plunge or the sauna.

It's something your nervous system begins to carry into everyday life.

Recovery isn't the absence of stress.

Recovery is becoming better at returning to balance.

PLUS: it shows you and your body that you can truly do anything!

Have you tried either a cold plunge or a sauna?

If so, what did you notice first: your energy, your sleep, your mood, or something else?

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Fabulous Friday