The Science of Contrast Therapy
For centuries, cultures around the world have alternated between intense heat and cold — from Nordic saunas and ice baths to Japanese onsens and Native sweat lodges — to renew the body and sharpen the mind. Modern neuroscience now confirms what ancient wisdom always knew: intentional exposure to heat and cold transforms how we feel, recover, and perform.
How It Works
Contrast therapy activates the body’s natural stress and recovery systems through thermal adaptation:
- Heat (175–200 °F): raises core temperature, increases circulation, and triggers heat-shock proteins that support cardiovascular and metabolic health.
- Cold (39–55 °F): rapidly cools the body, releasing norepinephrine and dopamine — powerful neurotransmitters that elevate mood, focus, and energy while reducing inflammation.
- Alternating between the two amplifies these effects — improving recovery, mental clarity, and overall resilience.
“Deliberate cold exposure and sauna use create lasting increases in dopamine and norepinephrine, improving mood, metabolism, and focus.”
— Dr. Andrew Huberman, Huberman Lab Podcast
Recommended Protocols
While everyone’s tolerance is different, Dr. Huberman’s research and other studies suggest:
- About 11 minutes per week total of deliberate cold exposure (2–4 sessions in 39–55 °F water)
- About 57 minutes per week total of heat exposure (2–3 sauna sessions between 175–200 °F)
- Use cycles of heat → cold → rest for optimal recovery and adaptation
See also Episode 83: How to Use Cold & Heat Exposure to Improve Health featuring Dr. Susanna Søberg.
Why It Matters
- Reduces inflammation and muscle soreness
- Strengthens cardiovascular and immune systems
- Improves sleep quality and mental clarity
- Builds emotional resilience by teaching calm under stress
Fire & Ice Saunas + Plunges brings this science home — crafting custom, high-performance saunas and cold plunges that deliver real heat, true cold, and measurable benefits.
I started building saunas about three years ago, shortly after discovering the benefits of contrast therapy while adding one to my own home. What began as a personal project evolved into a series of custom builds for friends and clients—each one designed to fit a unique space, from converted closets to garage studios.
Along the way I met John Thompson, the founder of Patriot Plunges in Oxford, Mississippi, where he hand-builds residential and commercial cold plunges from scratch. We often collaborate to bring full contrast therapy systems to homes and fitness spaces across the Mid-South.
Every project is personal. The goal is simple—to create spaces that restore, challenge, and elevate everyday life through the science and ritual of heat and cold.
How to Get Started
Every Fire & Ice build begins with a conversation. Tell us about your space, your goals, and the kind of experience you want to create — whether it’s a personal retreat at home or a performance recovery zone for your studio or gym.
- Consultation: Share your vision and measurements — we’ll provide ideas, timelines, and budget ranges.
- Design: Choose materials, finishes, and performance specs. Every project is fully custom.
- Build + Install: We fabricate and install locally for faster turnaround and lasting quality.
Your next step: Submit the quick form below and we’ll reach out to discuss your project.