Field notes, protocols, founder writing, and the occasional piece of science. Slow reading, not a newsletter.
A slow walk through what happens inside when you sit in 90°C dry heat, step into 5°C water, and do it again tomorrow.
Power, moisture, floor loading, access roads, barges, and the small decisions that make the difference between a good install and a great one.
The twenty-minute practice that has done more for my sleep, focus, and capacity for stress than anything else I have tried.
A short, ongoing list of the most rigorous public conversations about contrast therapy. None of these are us; all of them are worth your time.
The Stanford neuroscientist and JRE host go deep on the science of contrast therapy. Huberman lays out the dose-response curve for cold (eleven minutes per week, broken into three- to four-minute sessions) and heat (an hour per week of sauna). Rogan walks through his own daily routine — sauna every day, ice bath at 33–34°F three to four times a week.
The Blueprint founder publishes his exact sauna protocol: dry sauna at 93°C, twenty minutes a day, seven days a week, with a structured rehydration regimen. He credits sauna with a measurable improvement in vascular function — the equivalent of taking a decade off his vascular age.
The functional medicine doctor unpacks the Finnish KIHD study — frequent sauna users (four to seven sessions a week) showed a 40%+ reduction in cardiovascular and all-cause mortality — and explains hormesis: the principle that brief, controlled stress builds long-term resilience.
External links open in a new tab. We've curated for credibility and care; we make no claim of endorsement.