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.

We’ve been told red means stop — but when it comes to light, red means go. In this episode, we break down how red and near-infrared light jump-start your cells, enhance recovery, and offset the toll of blue-heavy indoor living. Learn how to use red light therapy like a pro — wavelength, timing, dose, and protocols that actually work.

We asked several AI models to build a weekly minimum exercise prescription using sources from the World Health Organization to Fitness Influencers . Then we pressure-tested their answers: cardio dose, strength frequency, balance work, and how to break up long sitting. In this episode, we show what the bots got right (simple targets you can actually hit), what they missed (context by age, recovery, and real-life constraints), and how we’d upgrade the plan for busy weeks. You’ll leave with a human-edited baseline you can live with—and three plug-and-play options (Starter / Builder / Busy Week).