BEFORE YOU BEGIN

• Talk to your doctor if you have heart, blood pressure, or circulation issues
• Choose a safe location with temperature control and supervision if needed
• Hydrate well before and after each session
• Know this isn’t about pushing limits — it’s about gentle, consistent care

ICE BATH (COLD PLUNGE)

• Start with 30 seconds, build up slowly (max 5 min for beginners)
• Aim for water temp between 50–59°F (10–15°C)
• Use post-workout or for pain/inflammation relief
• Watch for dizziness or numbness — exit if you feel unwell
• Benefits:
• Boosts metabolism and brown fat activation
• Reduces inflammation and joint pain
• Improves mood, focus, and stress resilience
• Supports better sleep through nervous system regulation

SAUNA (HEAT THERAPY)

• Start with 10–15 minutes (build up slowly)
• Ideal temp: 176–212°F (80–100°C)
• Avoid if dehydrated or feeling dizzy/lightheaded
• Use after exercise or in the evening to promote sleep
• Benefits:
• Enhances circulation and heart health
• Eases sore muscles and arthritis symptoms
• Lowers stress hormones, raises endorphins
• Promotes longevity and cellular repair

CONTRAST THERAPY (HOT & COLD)

• Try alternating sauna and cold plunge
• Begin with short cycles (e.g. 10 min sauna, 1 min ice, repeat x2)
• Dry off and warm up slowly afterward
• Benefits:
• Supercharges circulation and recovery
• Reduces inflammation and soreness
• Builds physical and emotional stress tolerance
• Leaves you energized and mentally clear

SPECIAL NOTES FOR AGING BODIES

• Go slow, and never force it
• Always listen to your body — no need to prove anything
• Rest after sessions; pair with hydration, magnesium, or gentle stretching
• Even small sessions can help you sleep better, move better, and feel stronger

REFLECT & TRACK

• How do I feel after heat?
• How do I feel after cold?
• What time of day feels best for me?
• Is this helping my pain, mood, or sleep?