Welcome to The Quiet Rich, your weekly guide to a quiet mind + a rich life.
Today, we’re talking about Wim Hof, Andrew Huberman, sauna bathing, and why everyone seems to own a cold plunge. 😅
CONTEXT
Ever heard of Wim Hof?
Wim became a household name thanks to his superhuman ability to spend hours in freezing water and run barefoot marathons over ice fields. (His book has been read by millions.)
But personally? I’m not an ice warrior. I bring an extra sweater with me everywhere. 😅
So I needed to know:
- What are the actual benefits of cold therapy? (Aside from looking tough on social media)
- What happens when you add a sauna into the mix?
- What’s a realistic way for me to work this into my daily routine?
Let’s get into it…
THE METHOD
There are 5 health benefits of cold exposure:
- Less Soreness + Inflammation: Cold exposure helps decrease muscle damage after a workout (so less pain and faster recovery times).
- Better Circulation: Cold causes blood vessels to constrict. Then heat dilates them, which improves overall blood flow.
- Boosted Immune System: Regular cold exposure has been shown to increase white blood cell count. (They’re the body's defense against getting sick.)
- Increased Metabolism: The body works harder to maintain its core temperature in the cold (and heat), potentially leading to an increase in metabolic rate.
- Mental Clarity: Cold therapy has been linked to the release of endorphins and norepinephrine, which can improve mood, reduce stress, and increase focus.
5 health benefits of saunas:
- Heart Health: Sauna use has been linked to cardiovascular health thanks to “vasodilation.” (When your body is exposed to the heat in a sauna, your blood vessels widen. It leads to increased heart rate and better circulation.)
- Less Stress: Sauna heat has been found to release endorphins and lower cortisol levels (our body’s stress hormone).
- Better Lung Function: Sauna use may help improve lung function and reduce symptoms of respiratory conditions like asthma.
- Detoxification: Sweating in a sauna can help the body eliminate toxins and heavy metals.
- Improved Skin Health: Heat and sweating can help cleanse your pores and rejuvenate the skin through blood circulation.
Ok, so what’s the protocol? How long do you stay in each?
HOW IT WORKS
Here’s what Andrew Huberman recommends:
1). Heat: “Use the sauna for a total of 1 hour per week, but not all at once. Rather, split that into 2 to 3 sessions [20-30 mins each]. (The sauna temperature should be between 176-212℉).”
👉 Pro Tip: Hydrate well! Drink at least 16 ounces of water for every 10 mins in the sauna.
2). Cold: “Do cold exposure for 11 minutes per week TOTAL. NOT per session, but rather, 2-4 sessions lasting 1-5 mins each distributed across the week. Again, the water temperature should be uncomfortably cold yet safe to stay in for a few minutes. (45 - 60℉)”
👉 Pro Tip: Do this in the morning (because cold exposure too close to bedtime will make it harder to fall asleep).
Important P.S. I know you know this—but always talk to a healthcare professional before starting any new health routine!
My goal for starting this personally is to build resilience—one mildly uncomfortable minute at a time.
When you choose a little discomfort, you're training your nervous system to handle stress better. You're proving to yourself that you can do hard things. And you're improving your health in measurable ways.
Start small. Listen to your body. And remember: the magic happens just outside your comfort zone.
Want to dive deeper? Learn more from Wim Hof and Andrew Huberman.
Much love,
Jade
P.S. Congrats to everyone who has already been accepted to the next cohort of Archimedes! It starts December 1st, and I began sending acceptance letters last week. Apply now (the form literally takes 3 mins). I hope to meet you soon.
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