Seen the explosion of sauna and cold plunge content lately but feeling skeptical? 

Wondering if it’s worth the investment or just another wellness fad? I had the same questions when I started my journey 15 years ago. 

In this post, I’ll share how contrast therapy transformed my physical and mental health, the simple protocols I follow, and budget-friendly alternatives to expensive equipment. Whether you’re battling anxiety, low energy, or just want to optimize your health, the benefits of alternating heat and cold exposure might surprise you.

Health is our most precious asset, yet many of us neglect it until problems arise. As the Dalai Lama wisely noted, “We sacrifice our health in order to make wealth. Then we sacrifice our wealth in order to get back our health.” This paradox hit home for me during my darkest periods struggling with anxiety and depression. I found myself willing to spend any amount to reclaim my wellbeing. Why do we wait until we’re at our lowest before investing in health practices that could prevent decline in the first place?

My contrast therapy journey began at BRC Spa, a Russian bathhouse in Fairlawn. The place intimidated me at first—saunas reaching 250 degrees and cold plunges that felt below freezing. 

For years, I visited weekly, sometimes daily, during my worst mental health struggles. It became my sanctuary, providing relief when nothing else seemed to help. I developed a simple protocol: stay in the sauna as long as comfortable, then endure ten breaths in the cold plunge. One cycle equals one “inning,” with nine innings as the goal. No timers, no pressure—just listening to my body.

Recently, I installed a cold plunge at home and began experimenting with cold exposure without prior heat. Despite being terrified of cold (those who follow my Instagram have seen my morning “negotiations”), I challenged myself to 60-second morning plunges for 65 consecutive days. What followed surprised me: instant energy, improved mental clarity, reduced anxiety, and enhanced physical vitality. 

Another protocol shared by elite coach Randy Huntington involves counting sweat drops in the sauna (25, 50, 75, then 100), alternating with three-minute cold plunges.

The transformation has been remarkable. Cold plunging without sauna beforehand—something I never thought I’d willingly do—has become a cornerstone of my morning routine. I follow cold exposure with 2-5 minutes of barefoot grounding on grass without drying off, regardless of outdoor temperature. The energy and mental clarity benefits appeared immediately, while vitality improvements became noticeable after about ten consecutive days. Whether it’s decreased inflammation, increased testosterone, improved circulation, or reduced stress, the results speak for themselves.

Ready to experience these benefits? Here’s how to start:

• Begin with contrast therapy if you’re new – the sauna makes cold plunging much easier
• Try the simple “innings” protocol: sauna until comfortable, cold plunge for ten breaths
• Can’t afford equipment? Use a garbage can filled with ice or frozen water bottles
• Consider freezer chest conversions as a middle-ground solution
• Start with just 60 seconds of cold exposure if doing it without sauna
• Remember the Dalai Lama’s wisdom – investing in your health now prevents costly recovery later

Want more help? 
If you’re in North Jersey and you want to try a FREE class with us at Freak Strength, click here now: https://freakstrengthgym.com/free-class-form