Fire & Ice: Evidence Based Heat & Cold Biohacks for Longevity, Performance & Mood

Sauna and cold plunges are more than a wellness trend—they’re programmable, pharmaceutical-grade stressors that can radically impact your heart, brain, metabolism, and mood when you use them correctly.

In this episode, we break down the science-backed protocols for sauna, infrared, hot baths, and cold water immersion, including the exact temperatures, durations, and weekly doses linked to improved longevity, cardiovascular health, reduced Alzheimer’s risk, better recovery, fat loss support, and mental resilience.