My Daily Sauna and Cold Therapy Routine That Actually Works!

So at home I will go in, and what I like to do is lately I've been tuning into a channel where they drop a new Dr. Joe training video. So that's what I've been listening to lately, are Dr. Joe training videos at that point in the sauna. And then I will do the sauna for anywhere from 20 minutes plus, and then I will get into cold therapy. Now I do a lot of sauna, I do a little cold, and especially for women this is important. It is not our job to adapt getting into the cold. It's our job to shiver in the cold, which then is going to help beige our white fat and make it easier to burn off, and also have a great endorphin response. So heat, about 2 minutes in the cold— my cold is set at about 50, 52 degrees— and then if I have time, I go stand in front of a red light panel. I have a Joovv red light panel, so I will stand in front of that and continue to listen to Dr. Joe. And again, I'm really doing that because I want to program my mind towards positivity and and success and stay there. After that, I like to do some of my morning brain activities. So this is where I'm most creative. I like to write whatever I'm working on at the time, which right now is my next book. Now here's what's important, and I've talked about this in other videos, the importance of habit stacking. In the morning, I start right away. I very quickly charge my Oura Ring, but I want to make sure I'm getting all my activity and all my steps because I love to have at least half my steps for the day, 5,000, done by noon. That's a pretty aggressive thing, which means Every step's got to count. But fortunately, I live in a house that's got an upstairs, so I'm going up and down the stairs a lot. I go to the gym, I always take the stairs at the gym. I always laugh about the people that take elevators to the second floor of a gym. You're at a gym, people! I'm trying to get as many steps in as possible. That's my goal. And I talked about, um, I've talked about vilpa and exercise snacks in other videos. And one of the things that we know is that doing things like air squats, jumping jacks, etc., are really good for good blood sugar control, and it gives you a great metabolic boost too. So what I love to do after my lunch meal, because after breakfast I'm going to the gym, but after lunch what I love to do is throw in something. So that could be air squats, it could be a walk outside, it could be my walking treadmill inside. So I like to do some movement after each meal. That's one of the key things I've put into place is move after you eat, move after those meals. And then throughout the afternoon, I'm staying really well hydrated. And I've learned my lesson on this, like I love fluids. I always have since I was a little kid. I've always been a big drinker. In the morning it's coffee. In the afternoon I will drop the caffeine to do more iced green tea. That's what I like to take to the gym with me too. I'll take my iced green tea mixed with chiatine and amino acids and electrolytes. In the afternoon I might be doing a Spindrift, a Zevia— kind of have a little addiction problem with those. But I found that if I do too much fluids without enough electrolytes, then I get leg cramps at night. So I generally will do another hit of electrolytes lights in the afternoon. I also find it's like kind of energizing as well. So that's the other thing that I love to do.