THE 3-STEP RECOVERY ROUTINE: SAUNA, COLD PLUNGE, VITAMIN C

Meet Sweathouse And Contrast Therapy

SPEAKER_04 0:19

All right. Hello. So, Krista, why don't you introduce yourself?

SPEAKER_01 0:23

Okay. Um, my name is Krista. I'm a manager at Sweathouse Paradise Valley. We're a contrast therapy studio. So people come to us to deliberately expose themselves to both heat and cold. Um, there's lots of different ways that people do that nowadays. But at Sweathouse specifically, we have infrared saunas and cold plunges. We also have vitamin C showers and all of those things that I just said you get in a personalized suite. Um, that's what makes us a bit more special these days. A lot of the time you can get those things at like the premium gyms, but here you can come and really relax, unwind, and get all of those things in a private room by yourself.

SPEAKER_04 1:06

Nice. All that is in one room, or you go private room to private room?

SPEAKER_01 1:11

No, it's all in one private room. So you get 60 minutes in the room all to yourself. And the sauna's in one room, the cold plunge is right next to it, and then the shower is right next to it as well.

SPEAKER_04 1:22

Okay. Um have you done the vitamin C shower?

SPEAKER_01 1:26

Yeah, absolutely. I've done all of it. I try to do it uh two to three times a week. Um it's definitely better if you keep a routine to it. Um, you feel better after one session, though. Um, you definitely can feel the difference, but routine is definitely better. You see more of the difference on the body, um, physical, mental aspects to it. Um, I do really like the vitamin C shower, and there's definitely um people who can tell the difference when that vitamin C is in the shower or not. We have some people who actually like come to us specifically because we have the vitamin C insert in the shower. Um, it one like helps filter our Arizona water, but it's good for all sorts of things. Um, they say it's anti-aging. It's really good when you get out of the sauna because your pores are open and it can completely absorb it, clean out those pores. So um it's really good for hair. Um, if you use it continuously, you know, like I said, on a weekly basis, you can see lots of difference in hair growth. Um, it even helps with like wrinkles, skin lines, and stuff like that. So I even had a friend come in recently. Um, she had a little biopsy, she had a burn and it was like a kind of scar, like a dark scar. Um, and she had only used a vitamin C shower one time and she said it helped and like lightened that scar. So it's really good for like redness, that kind of stuff.

SPEAKER_04 2:53

Is there a certain um pattern like that you suggest or that you prefer?

SPEAKER_01 3:01

Um, so we definitely, like I said, we recommend um two to three times a week with a vitamin C shower or just like contrast therapy in general.

SPEAKER_04 3:09

Like e each time like you're in the room, like okay, is your schedule of letter goes on? Gotcha. My 60 minutes in the room, like what it looks like.

SPEAKER_01 3:18

Yeah. So um there people come, they kind of do different things depending on what they're coming in for, like if they're coming in for muscle recovery or um if they're just coming in to relax, stuff like that. Personally, um, I do 20 to 30 minutes in the sauna. I never recommend doing over 40 minutes in the sauna. It's just a lot on the body. Um so I do 20 to 30 minutes in the sauna, rinse off in that vitamin C shower while the pores are open, they can completely absorb it. It also helps clean off my skin because you you get real sweaty in the sauna. Um, and then taking a dip in that cold plunge, I do five to six minutes in the cold plunge. Um, and then sometimes, just depending on how I feel, I'll warm back up in that sauna because when you get out of that cold plunge, um, especially when that blood starts to flow again, you feel it, you'll shake, shiver a little bit, get those goosebumps. So sometimes I like to warm back up in the sauna, or sometimes I just warm back up uh in the shower while I'm kind of cleaning up for the day.

SPEAKER_03 4:14

Yeah, the sauna definitely like doing the sauna first makes it easier to go in the cold plunge.

SPEAKER_01 4:19

Yeah, absolutely. We have people who cold plunge first, which is okay, but it does take longer for that body to hit that core temperature that you want in the sauna if you cold plunge first. Um, people who come in more for the muscle recovery aspect will do more so like um shorter sessions in each of them. So, like maybe five to 10 minutes in the sauna and a quick two to three minutes in the plunge. And then they'll do that three times, four times within their one hour, and it really helps um with like kind of athletes who are trying to grow their muscle a lot more. It helps with recovery because the blood flow is just really helping pump through, deliver that oxygen and all the nutrients.

SPEAKER_03 5:01

Yeah, so I went Saturday. Yeah, I was like, tell me what you think. I did 30 minutes in

Vitamin C Showers And Skin Claims

SPEAKER_03 5:05

the sauna and then I did five minutes. I did the vitamin C shower and then jumped in the cold plunge for five minutes, and then went back. Well, I washed off again and then went back in the sauna. I think I did another 10-15 minutes in the sauna and then did another two minutes in the cold plunge, um, and then rinsed off again and went home. How'd you feel felt good? Like Superman.

SPEAKER_04 5:33

It's nice.

SPEAKER_03 5:34

Well, it's nice and close to my house. It's okay. Yeah. It's right up it's behind our old office. Oh, okay. Yeah, we have right next to that old Whole Foods. Yeah.

SPEAKER_01 5:43

A few locations in the valley now. Um, mine Paradise Valley. We've got one uh at Salt River, Scottsdale, and then we also have one in Chandler, and we're getting ready to open one up in Gilbert.

SPEAKER_03 5:55

So place plunge open. I don't know what they carry, right? Yes.

SPEAKER_01 6:00

There's actually one quite close to us. And I believe that, don't quote me on it, but I believe that they're, I call it like bathhouse style, like communal. So nothing is gonna be um private there, I believe, but they do have like the coal plunge and stuff like that. Um, I'm not sure if they have saunas.

SPEAKER_03 6:18

Yeah, I didn't know what they had exactly. I think they have might have like we do have, I've definitely heard of it. I quickly looked at it because it was like I go to that UPS store, so it was like right next door.

SPEAKER_01 6:29

Yeah.

SPEAKER_03 6:29

As they're gonna do it. Yeah, it's right there in that parking lot. Yeah.

SPEAKER_01 6:32

Yeah.

SPEAKER_03 6:33

So I don't know. Well, Crunt Gym's opening up over there, so I'm just gonna probably excited about that one. Yeah, yeah. I wonder if, but they you know, a lot of gyms are putting this stuff in there around like, you know, you even planet fitnesses, although what cold plunge are you gonna want to go in in Planet Fitness? Yeah, I think or the or the that's what I was saying.

SPEAKER_01 6:56

I went to I went to a gym the other day and my friend was giving me a little tour, and she was like, Yeah, look at their cold plunges. And I looked at them and I was like, Yeah, I'm gonna go to work and get into my cold plunge.

SPEAKER_04 7:06

Why was that?

SPEAKER_01 7:07

Um, it was quite dirty. I just think in sweat house, you know, like we we say it's great to rinse off in that vitamin C shower one, because your pores are opening open, it's absorbing everything, but it's really nice too, because when you hop into that cold plunge, the amount of sweat that you just had on your body isn't just going boom, right into that plunge. And I believe that that's exactly what happens at the gyms. Um, yeah. So I know, like at our place, we're cleaning them constantly, like they're getting filtered. Um, so I would much rather go in the ones and they're private. Like I said, is it's so much more relaxing and luxury because you don't have to worry about some girls chatting in the sauna or a guy wrapped up in a towel, you know, stuff like that. So it's really nice.

SPEAKER_04 7:54

Oh no, the worst part in guys' gyms is the dudes with their balls out, and just I'm here to sweat, and it doesn't matter what you see.

SPEAKER_01 8:04

They don't make you guys have to have like a towel on or anything like that.

SPEAKER_04 8:08

No, it's common courtesy, but it's not everybody has that. Yeah, even when we're like growing up, it's just like okay, like the YMCA is like guy's gonna just dry off with nothing on and put his foot up on the walk around. Yeah, yeah.

SPEAKER_01 8:25

I worked at a Vasa, it's uh just a chain gym before I managed over here, and there were some ladies in the ladies' rocker room who were a little too comfortable for my liking. But we I always tell people, I don't know if you got it on your tour. When we pay take people to the bathroom, we always say, Um, please come out fully closed, not wrapped up in your towel. Yeah, so but you enjoyed it. Did you feel like like rejuvenated after all at all?

SPEAKER_03 8:52

How is the thing is I have a lot of stuff at home.

SPEAKER_01 8:56

I I was like, I heard that you also had a cold plunge.

SPEAKER_03 8:58

Yeah, I don't have the cold plunge. The cold plunge, I don't know. I grew up in the northeast, so I hate the cold. So um that's why you landed here. Yeah. So if I cold plunge just during the winter time in my own pool, and I have enough gadgets where my wife would kill me if I had a cold plunge, but yeah, like we're building a house and plan on putting one in there.

SPEAKER_01 9:19

Yeah, we have a lot of people who say in the winter they'll just jump in their pool. Yeah, so yeah, makes sense.

SPEAKER_03 9:26

Um but I like the saunas because like my sauna it struggles getting up there to like you know 140, 150. I used that this morning. Really? It struggles getting up there, and yours seemed like yeah, I was like my like almost right away, although it is from walking in 116 degree weather into sauna.

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SPEAKER_03 9:50

Yeah, your core temperatures were.

SPEAKER_01 9:52

Did it feel a little easier when you uh walked out into the heat afterwards? Because we have a lot of people who say the saunas helped them acclimate to like how hot it actually is in Arizona makes it a little bit easier.

SPEAKER_03 10:04

I don't know. Saturday was like I think the heat index was pretty high on Saturday. It was hot because like I took my kids, uh I forget, I took them to the arcade, just walking from the parking lot to the door was like so hot. Like yeah, sweat going down your back. Yeah, yeah. But um no, I I like like the overall it felt a lot warmer than what I get at home. So that's what I like. I I think it's very similar. It looked exactly like the one I have at home. Um so the but like yeah, the temperature things definitely definitely like makes a difference.

SPEAKER_01 10:42

But what you set yours at?

SPEAKER_03 10:44

Um I said it so it goes up to 175, but yeah, it struggles going between 140 to 150. And also, I'm like, you're plugging it into a regular electric outlet, so you're I'm like, how much energy is it pulling? Yeah, yeah, yeah. Is it pulling to actually get over there? And it's it's like a bathroom plug, so it's not even the 120, it's a 120, but not a real 120 that's gonna get enough energy in there. But you know, like I'm I'm building a whole wellness suite thing, and we're building a house. And one of the toughest things to get wrap my head around is do I want infrared or do I want traditional. You want infrared. Yeah, I know, I know. That's what I have, but but like we put a traditional in one of the houses I built.

SPEAKER_01 11:37

Infrared is gonna heat you like from the core out. A lot of the other ones, like that you'll see in like gyms and stuff like that. Um, like they have steam saunas for one, which I don't like because I'm a little bit claustrophobic. That makes feeling where I've there's so much steam I can't breathe, it's a little bit overwhelming. But they also have like the fire saunas. Um, those can get up to like 190, yeah, 200 degrees. Um, and those are they'll make you sweat, but they're like hot to the touch. They're not gonna warm you from the center out. You totally feel the difference we are in the different ones because like you feel from the outside in almost like you're roasting in an oven versus like I think it takes a little bit longer to get that sweat from the infrared because it's coming from your core out to the center instead of just like kind of warming your skin to the touch.

SPEAKER_03 12:31

So my only thing with you know, my the only reason I've thought about get going more traditional, it's not as much temp-wise, but like most of the evidence-based stuff, you know, there's not enough with the infrared, and most of this stuff for the cardiac health spin on the traditional uh sauna. But you know, it's like which one do you really want? I I feel much better, and like I think my muscles probably feel much better when I'm an infrared versus doing traditional.

SPEAKER_01 13:06

Yeah, I think it's a lot better for like muscular healing too, and like you said, cardiovascular health. Uh the infrareds actually, um, while you're just sitting in them, you're um working at a cardio level two. So you're burning a lot more calories, kind of like if you were just like walking at a good pace on the treadmill. So it's really nice. A lot of people say like that, that they're burning calories just sitting there.

SPEAKER_03 13:30

Um so like before I even bought my sauna, there was you know, I did a lot of research into it. And, you know, part of the things that came out was do you suggest any like supplements before patients get into the sauna? They're looking to do like detox or certain things.

SPEAKER_01 13:52

I personally I wouldn't really recommend anything because the sauna is so much like of a detox itself. Like it helps really like when your blood's flowing like that, it's really just eliminating so much of that like waste. Um, people come in all the time. Sometimes they've had a fun night out, and they come in that next morning, and it's really good for that kind of detoxing. I went on vacation not too long ago, and when I go on vacation, I kind of just eat the way that I want. Um, I felt so bloated when I came back from vacation that first thing I did was hop in that sauna. So I don't feel like I feel like it does kind of exactly what it needs to by kind of just sitting in there, relaxing that kind of stuff. So I wouldn't really recommend unless you had, you know, kind of a provider who was for mechanics.

SPEAKER_03 14:40

Yeah, so there were different things. So part of it was, you know, like taking some charcoal before you get in or clay to kind of detox and pull and extract more from your body and detox you in different ways. And and you know, like some of it's more towards, you know, if you're treating certain illnesses like autoimmune diseases and stuff, where you need like, you know, or like a heavy metal detox or something like that for it to pull it. And then, you know, I've had NAD patient people supplement in NAD or methylene blue before they get in there to be able to get the best out of the detox. Um, and also the other other thing is like you know, I don't know if you've heard about like it's better to be fasting when you're going in there rather than have a full stomach because uh you're not gonna your body's not gonna be treated the same way or detox the same way if you're going in with a full stomach as compared to being in a fasted state.

SPEAKER_01 15:44

Yeah, I definitely that's one thing um that I would recommend to people. Maybe like you don't have to like be completely empty stomach, but I definitely wouldn't go in on a a full stomach, like you said, kind of fasting or not having anything is gonna be And that's where like I was like all right, when can I do the sauna?

SPEAKER_03 16:02

Where I kind of got away from it, it's like I gotta be doing it when I'm fasting. If I'm not fasting, I'm not doing it right, so I wouldn't do it, you know.

SPEAKER_01 16:09

Have you done the sauna like when you haven't fasted before and noticed a difference on it?

SPEAKER_03 16:15

Um, like when I was there Saturday, I wasn't really fast. It was midday. Yeah, I wasn't really fasted. Um, most of the time I am fasted, but you know, like sometimes I do it for sleep and I'll do it before I go to bed. Um do I notice a real difference? I'm not really, you know, like I overall I'm pretty healthy, so I don't I don't think like it I need as much detox

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SPEAKER_03 16:40

from it. So like eat fasted or not, I don't think makes that much of a difference for me. Um overall, like I prefer to do it faced just to get the max benefit out of it.

SPEAKER_04 16:52

You ever try to overeat and then do it? See if it helps you digest fast. No, no.

SPEAKER_03 16:57

But the the thing, like especially you're talking about with people with hangovers. Um, did I have it when I was drinking? No, I think I started buying it. Um maybe you should try it again. But you should be hydrated. Drinking again. But you should be hydrated before you get in there. Like I drink like at least two 16-ounce glasses or like a liter to two liters of water before getting in there because like I I started, you know, like doing 30 minutes and yours got pretty hot. I was like, Yeah, all right, I better get out of there before I I pass up. What temperature do you run your sauna?

SPEAKER_01 17:36

Yeah, so we start them at 150 degrees. That's normally where we have them sitting at. Um, and they go all the way up to 175. But whatever, you know, like I I have people who come in every single day and they want their sauna at 175 when they come in. So that's where I have it set at. Personally, I like to go in at 150 and then turn it up to 160, 165, and have it kind of rise while I'm in there so that my body's acclimating to it. Um, I'm also around them all the time. So the 175 can be a little bit much for me, especially when I'm in there cleaning them.

SPEAKER_03 18:12

Like imagine cleaning in a room that's a the nice parts they're they're already always on, so you're like, yeah, you're at a this temperature. Yeah, that's the nice thing.

SPEAKER_01 18:21

Yeah, you have to like warm yours up.

SPEAKER_03 18:23

Yeah, with mine, you know, and the app sucks. So I was like, I should have done more research into that because the app like kind of we're looking for more spots. It worked for a little bit. I wonder if I can get an app from mine to pull it from home. And then it just kicked me off and it doesn't work because like I could set it while like I'm hitting snooze. Before I hit snooze, I just like turn on the sauna.

SPEAKER_01 18:50

Oh, so you you do it in the early morning.

SPEAKER_03 18:52

Yeah, it didn't work. No, that's you gotta get up early, go turn it on, and then so it's like when I go for a bathroom break in the morning, I turn it on now. And then yeah, two in the morning, back to bed.

SPEAKER_00 19:01

Make sure it's hot. Yeah, make sure it's hot and ready.

SPEAKER_04 19:05

Uh, how about a temperature on the cold plunge? What do you guys run at?

SPEAKER_01 19:08

So we set them at 50 degrees. Um, um, if you asked really any professional, they would recommend in between 59 and 50, you get benefits starting at 60. For women personally, anything below 50 can mess with our cortisol, it can mess with our hormones. Um, so it's it's really not necessary to go below 50 degrees. You're getting the exact same benefits, but there are people out there who want it. But have you have you done a cold plunge?

SPEAKER_04 19:37

Yeah, in my gym. I didn't know. I only did it a couple times.

SPEAKER_01 19:41

Do you know how cold it was?

SPEAKER_04 19:43

38 degrees.

SPEAKER_01 19:44

Oh, yeah, that's really cool.

SPEAKER_04 19:46

And the guy that when I got up, he was like, Oh, how long you do it for? And I was like, six minutes. And he was like, What? I was like, Yeah, I thought that's what I'm supposed to do. He's like, Oh, I've only been able to do it three minutes. This is a cold.

SPEAKER_01 19:59

It's a I mean, it's a big, it's all like a mental challenge. Um, when you're getting into a cold plunge, and then especially like making yourself sit there in it. I always tell people, like, when they touch our 50 degree water, like I 50 degrees, I feel like doesn't sound that you know cold, especially when you're from Arizona. Yeah, yeah. But when you put your hand in 50 degree uh water, it it's pretty cold.

SPEAKER_03 20:21

50 degree difference.

SPEAKER_01 20:22

Yeah, it's pretty it's pretty cold.

SPEAKER_03 20:23

So it's nice to be boxed in a closed-off room. You're like, all right, I gotta do this.

SPEAKER_01 20:29

Yes, yeah.

SPEAKER_03 20:30

Just in case you cry. Yeah, yeah.

SPEAKER_01 20:32

You didn't hear nobody else hollering though, right?

SPEAKER_03 20:35

No.

SPEAKER_01 20:35

We do have some people, especially because they come in for the first time. Our first session is it's only $25 to try it out. So we have people who come in to kind of just try something new all the time, and it's their first time doing a cold plunge.

SPEAKER_03 20:48

And yeah, you gotta know that you gotta do the appropriate breathing to get yourself to that stage.

SPEAKER_04 20:55

That's what I was just gonna ask. Do you guys do any type of breathing coaching or have one-on-ones?

SPEAKER_01 21:01

We do kind of just like have a when you come for your first time, give you a good layout in the room of what you should do in each thing and what we

Infrared Versus Traditional Sauna Debate

SPEAKER_01 21:10

recommend. Personally, every time um I'm talking to somebody new, I tell them when I get to the cold plunge part of it. Um, I hop in the cold plunge with my feet. I actually kind of leave my hands and my feet out. Um, some people, that's exactly what they need the cold plunge for, especially if you have like arthritis, kind of joint pain and stuff like that. You want it for your hands and your feet. But for me, because you have the least amount of fat there, you're gonna get the most sensation. It kind of feels like for me, like somebody's pricking me with needles, and I can't focus on like the breathing technique part of it. So I just pop my hands and my feet out, and it really allows me to kind of focus on like slowing my breath, calming myself down so that when I'm at that like one, two minute mark, I've already kind of like gone numb and like back to normal. So that's definitely what I read completely. To people. Um, I do always tell people if if you get in there and you hop in that cold plunge and you immediately kind of are like losing your breath, hop out, you know, head back into the sauna, maybe warm up in the shower because shortness of breath is like never something that you want from being in the cold plunge.

SPEAKER_04 22:18

Yeah, it's different than holding your breath.

SPEAKER_01 22:20

Absolutely. Oh, yeah. It's not, yeah. You have to like figure out how to breathe through it. And it really does help. There are a lot of people who kind of will like, you know, kind of quicken up their breath. But if you really just like work through it and breathe through it, it gets easier. I I think minute, you know, yeah, two, um, even 90 seconds in, you kind of you go numb.

SPEAKER_04 22:39

So yeah, exactly. Like once it goes numb, then you're like, okay, I can I can do that.

SPEAKER_01 22:44

I can sit in here, yeah.

SPEAKER_04 22:45

But you just go like chest level, shoulder level kind of.

SPEAKER_01 22:49

I go, um, I try and go all the way up to my neck almost because when you're in the cold plunge, you activate your brown fat. So and you have brown fat like around the neck, um, upper back, stuff like that. So I try and go as low as possible to activate all of that. Um, but yeah, the only things I really I I don't fully dunk, but once I get out, then I'll kind of um do like face dunks a bit because it's really good for the face too, just as much as the rest of the body. So did you full dunk?

SPEAKER_03 23:21

No, I didn't. I was trying to, but I was like, I'm gonna slip and fall.

SPEAKER_01 23:27

It's a big mental game and everything like that. But yeah, did you like the vitamin C shower? Anything like that?

SPEAKER_03 23:33

I didn't, you know, like I I was like trying to like figure I I don't know like the actual benefits from it, but um you know I have vitamin C and the facial lotion I use and stuff, so um I I know the benefits of vitamin C. I don't know how much like a vitamin C shower is gonna actually do for me.

SPEAKER_01 23:55

Yeah.

SPEAKER_03 23:55

Um other than it it does, you know, help with the hard water and the water we have here.

SPEAKER_01 24:00

Especially here in Arizona. We don't have the vitamin show.

SPEAKER_03 24:03

And I do have one of those filters on my shower. I was like, oh, maybe the the thing I like is like I I looked up the vitamin C shower and then it's like essential oils. I'm like, shit, I could put essential oils with vitamin C. It'll just be nice and relaxing. Yeah. So yeah, I looked at that.

SPEAKER_04 24:21

So what what are some of your like more popular like clientele?

SPEAKER_01 24:26

Like we definitely have a lot, I would say, at my studio um of the I would say older age group, um, especially for the ones who are coming in every single day. Um, it really just helps them. Like I said, if you do it on a regular basis, you really like mentally can feel the differences and physically feel the differences. Um, like I've they've told me, you know, I because I come in two to three times a week, like it's so much easier for me to like, you know, hang out, run around with my grandkids, stuff like that. People sleep a lot better from it. The uh sauna can really help like with the stress, anxiety, even depression. Um, cold plunge helps with sleep at night. So people are like sleeping better from it. Um, lots of different reasons that they're coming in. Like I said, joint pain. Um, we have a lot of people who have like back pain and stuff like that, and simply just doing two to three sessions um at the cold plunge and the sauna, they're just seeing so many differences, and it's just helping them like live a letter better life. Not necessarily like stopping their aging, but just like you know, aging so much better.

SPEAKER_04 25:35

Well, they can play pickleball.

SPEAKER_01 25:37

Yeah, exactly. They're playing pickleball with their grandkids.

SPEAKER_04 25:40

No, I think I think it's hormonal regulation also, it gets affected. I haven't seen any studies. I don't know if it's a lot of people.

SPEAKER_03 25:45

Well, I have growth hormone, yeah.

SPEAKER_04 25:47

Yeah, growth hormone uh um and but like overall hormonal like regulation, which gets like free off as you get like older. Uh I noticed the couple times that I did like sauna, cold plunge sauna. My HRV like heart rate variance went through the roof where I couldn't get it over like 25, no matter what I did. And then when I did that, it was like 45. Then it took three days for it to actually drop off. So it showed that like I didn't even need to do it every day.

SPEAKER_01 26:21

Yeah, it's definitely something that you don't need to do like every single day, just almost like like I say, like working out. Like I think a lot of the people, what people are realizing is like resting or recovering isn't like necessarily like lazy. So we have a lot of people who are coming in trying to focus, you know, like on the recovery aspect of it a little bit more.

SPEAKER_04 26:42

So yeah, my deep sleep went through the roof, but like it like doubled those those nights I did that. It just yeah, like did you notice anything? Did you measure all that stuff?

SPEAKER_03 26:52

Well, yeah, the deep sleep, and that's what a lot of people say with the especially with the sauna, your deep sleep's gonna go up here. Um I guess that's gonna increase your growth hormone release and um so that improves with that. Um cold plunge, uh, I don't know, I haven't done it enough to the cold plunge.

SPEAKER_01 27:12

Um, the cold plunge with like like you said, kind of like hormones and stuff like that, it helps definitely um release endorphins, which are like you know, our feel-good hormones and stuff like that. Um also like it definitely boosts dopamine. So, like what we're finding from people, like I think people are like they always come in and they're like scared of the cold plunge. You know, they're usually there for the sauna. Um, and it's daunting. But then when you get in it and you get out of it, like and you realize you knew you've done it, it was definitely like a hard thing. Like we said, it's a mental challenge.

SPEAKER_03 27:43

It's helping people do a sense of accomplishment. Absolutely, yeah, yeah. So when when someone like a beginner comes into one of the facilities, so like do you guys sometimes go and sit there with them and take them through stuff or yeah, or you know, chunk their hair for me, I I know how to do things, but like, you know, like you know, this whatever they call them, Saturday, whatever. They come in, they're like, oh, I'm gonna sit in the sauna for 40 minutes and then they pass out, you know.

SPEAKER_01 28:14

Yeah, no, so when we have people who come in for the first time, like we always have like a very like good recommendation. Um, we don't like sit in the rooms with them or anything like that. All of the rooms do have like an emergency button and also like a contact. So if they have a question, they can reach out to us while they're in the room, um, or we can like go help them out if they need to. Um, for somebody who's like never done contrast therapy or like a sauna or a cold plunge before, I would definitely tell them to work their way up. I would not put them in a sauna that's 175 and tell them, hey, we're gonna sit in here for you know 30 minutes. Um, it's almost just like going to the gym. Like you're not gonna go to the gym and pick up, you know, like 45 pound weights the first day. Like everybody should like for yourself.

SPEAKER_04 28:58

Okay.

SPEAKER_01 28:59

All right. Maybe I need to find myself a new trainer. Um, but it's just like you always have to like work your way up to everything. So um I always recommend starting in the sauna 150 minutes or 150 minutes, 150 degrees. Um, start anywhere from maybe 10, 20 minutes. Um, same thing with the cold plunge. Um, if it's somebody walking for the first time, five to six minutes is awesome, but it can be a lot on your body, especially if you've never experienced the cold like that before. So I always say one to two minutes, um, a couple of times a week. And every time you do it, maybe add on 30 seconds a minute, work your way up until you're kind of doing that regularly. Um, always kind of just like little by little. Cause just like at the gym, if you, you know, do something that your body wasn't ready for, you can you can injure yourself too. So um, same thing with contrast therapy. So um short minutes kind of with some therapy. What's contrast therapy?

SPEAKER_04 29:58

Cold and hot. What? That's the hot cold.

SPEAKER_01 30:01

Yeah, so contra it's just like the deliberate exposure in between hot and cold. Um, so that's the cold plunge and the son. And like I said, people do it so many different ways. You can do contrast therapy in a shower. Um, I was actually reading something the other day. Um, somebody did like a study in the Netherlands, and it was just like a bunch of people, and they had their like, you know, warm shower and they would end their warm shower with like 30 to 90 seconds of like cold water. And like there was like 28% of them that reported like less six days just from like ending their shower with cold water.

SPEAKER_03 30:34

So yeah, there's actually like gadgets attachments for your shower that will give you a

Hydration Fasting And Sauna Temperatures

SPEAKER_03 30:40

burst of one minute of like freezing cold water. Um I've been doing it lately, and like I feel great.

SPEAKER_01 30:46

Like, I feel great when I get out of the shower.

SPEAKER_03 30:48

My shower doesn't get that cold. So there are benefits.

SPEAKER_04 30:51

There are benefits of living in rent controlled apartments.

SPEAKER_03 30:55

Ah, it's freezing.

SPEAKER_01 30:56

That just happened to my friend with one of the crazy storms that blew through.

SPEAKER_03 31:00

Well, they say they say, like, even like you know, as you said, 60 degrees, anything colder than 60 degrees, like if you stay under that for like a minute, that's that's beneficial. Like and part of it's the accomplishment thing, but overall your body's gonna it still has an effect on your body.

SPEAKER_01 31:19

Yeah, uh it is a really nice accomplishment. Yeah, people ask me all the time, does it get easier? And I'm like, uh the water doesn't get less cold, but it's the mind game gets a bit easier to sit in it.

SPEAKER_04 31:33

I feel like it doesn't get easier, but it's even doing the same thing repeatedly, like that actually does get harder to like just keep the routine up.

SPEAKER_01 31:43

Yeah, yeah. Especially like I feel like a lot of people do that, like they'll have a a big gym kick these days, they'll kind of work for it and then it it'll fall off. Same thing. A lot happens, they'll like be like, oh, contrast therapy, like it's it's gonna be so good for me, and people fall off. There's so many trends that people like hop on these days, they'll stay consistent for maybe like two to three months, yeah. And then they're done with it. I do want to do that.

SPEAKER_03 32:08

Yeah, because Joe Joe Rogan talks about it. He's like every but he sets his is like freezing. His is like his cold plunge, yeah, because he has the one that's like revolving and uh continuously, like uh at 30 something 32 degrees or something. So and it's freezing any part of it because with the stagnant ones, like you're gonna get layering, but with his you don't have the layering, yeah. It's uh whatever it's with the flow. So, but he says it's a bitch getting in it every morning, but you know, he like don't want to do it, but you gotta talk yourself into doing it.

SPEAKER_01 32:44

Yeah, exactly. That's what I do because I'll I'll sit in the sauna and I'm sweating like crazy, and I'm like, that cold punch sounds really good right about now. And then I'll go and stand over it, and I'm like, maybe not.

SPEAKER_04 32:57

Well, that's a good point, like that. That that motivates you from going from the sauna to the cold back to the sauna again.

SPEAKER_01 33:06

Yeah, it's a that's the biggest, you know, mind game. Like I you'll be sitting in the sauna and you're you're so extremely hot, you're sweating from like every area on your body, and then you get into the cold plunge for 30 seconds, and you're immediately like shaking, you're cold, you've got goosebumps. So totally tense. Yeah, it's such like an interesting thing to have, you know, go from one thing one minute and the other the next, which is ironically what makes it so good for you.

SPEAKER_03 33:38

Yeah, yeah, so effective.

SPEAKER_01 33:39

Yeah.

SPEAKER_03 33:40

No, because it's like people in like Norway, is it Norway or Denmark have this setup like scanning? Everyone gets scanning. Yeah, one of the skinny has a and that's where a lot of the studies came out of was like the whole contrast having saunas and cold plunges in their house. And nowadays, like all the high-end homes you go to, they pretty much have them too.

SPEAKER_01 34:04

Yeah, well, that's yeah, that's definitely something people come in all the time, and they either have the cold plunge or the sauna. So they're like coming to us for one or the other.

SPEAKER_03 34:14

And the other thing is a lot of these take a lot of time, like in our day, you know, people can barely find that, you know, or people make excuses for not going to the gym to do it for like an hour. So, you know, like if you were to choose one, which one would you rather do? Cold plunge or hot sauna, do you think?

SPEAKER_01 34:37

If you met me before I started working at Sweathouse, I probably would have told you sauna.

SPEAKER_05 34:43

Yeah.

SPEAKER_01 34:44

Absolutely. But since I've started working there, um, I absolutely I love the cold plunge because like I said, the reward, the mind game a little bit. But maybe it's because I'm from Arizona too, so I do like the cold. Yeah. Um, I it's such a great feeling when I get out, even though like my skin is so cold, like I that feeling of kind of when your blood starts rushing back through your body and you're you're starting to warm yourself up. Um, it's such a good feeling. And like I said, maybe it's just my those endorphins that got released.

SPEAKER_03 35:16

But but it's also not doing it, uh you don't need to do it every day, you know. Like no, you know, that that's the big part of it where you know people think they got, you know, and that that's where it comes in, you know, like especially spending an hour um and you're like doing have to do it every day, and then you're going to the gym for an hour, then that's two hours out of your, and then how how long do you sleep?

SPEAKER_01 35:41

You know, yeah, yeah. I I think that when people like, you know, they like they say they work out so much and they're not kind of like focusing on like that recovery aspect of it, like sweat house makes it so easy. Cause like I worked at the gym before and I've tried to sign somebody up for a personal training contract before. And like for some people it's easy, but some for for some people it's so hard to convince them like, come on, like you need to get into the gym, even though every everybody, yeah, everybody needs a little bit of that in their life, no matter how much of it is. It's a lot easier at Sweathouse because

Cold Plunge Temps Breathing And Safety

SPEAKER_01 36:20

everybody's kind of looking for, you know, like the anti-aging or like, how can I do that? And like be kind of like pampering ourselves at the same time. And at Sweathouse, you're not only like I think it feels like I'm pampering myself, like I'm getting luxury time in a private room and the sauna, the cold plunge, even though the cold plunge can be a little bit daunting. Um, it still feels like I'm like kind of luxury, but at the same time, every single thing that I'm doing in that room is bettering like my health. It's like helping me sleep better, it's helping me move better, it's helping with any stress that I might have had. So it's it's so nice to like have that aspect of it that like I'm paying for something or I'm doing something that's good for my health, but at the same time, I feel like I'm getting so much out of it. So I love that.

SPEAKER_04 37:07

Have you noticed a demographic that's most appreciative or seen like the most difference from doing it regularly?

SPEAKER_01 37:15

Um, I would definitely say um right now, since we've we've opened only just in February, but we've definitely had, I would say, a lot of people from um ages like 50 to like 70 coming in who are really those are the ones who like they finish with their session and they're like, wow, like I need to be coming in and doing this, like if not every day, two to three times a week. So definitely people like that. And I think it's because after that first, like if you've never done it before and and you do it for the first time, you get those immediate results that you don't see from everything else. You know, it's treatment, it takes time. When you do a session in the sauna and the cold plunge, you immediately feel better. I tell people if it's your first time, you know, like maybe stretch a little bit before you do them, do them, and then stretch a little bit afterwards, and you'll see that difference in your body. You'll feel the difference in your body. So, like they're wanting to come in and doing it regularly because they're feeling that difference. Like, I think they're living better like that.

SPEAKER_03 38:16

Yeah.

SPEAKER_01 38:17

Have you guys been to stretch lab?

SPEAKER_03 38:18

Oh, I wouldn't recommend it.

SPEAKER_04 38:20

No, my wife's a physical therapist. So getting your joints cranked a certain way.

SPEAKER_01 38:26

Yeah.

SPEAKER_04 38:27

This episode brought to you by Stretch Lab. Cross off another.

SPEAKER_03 38:33

Yeah, they're right there.

SPEAKER_01 38:34

I'm trying I'm trying to do a trigger chip with them.

SPEAKER_03 38:37

Well, for you, it might work, but like I it's kind of it it is dangerous what they do. Um, because is it like a kind of it's almost well works because chiropractors are actually fake.

SPEAKER_00 38:57

I could work at stretch lab. What I could work at stretch labor.

SPEAKER_03 39:01

Anyone could. Yeah, if you got a pulse.

SPEAKER_00 39:03

Yeah, so Jose could work at stretch lab?

SPEAKER_03 39:06

Yeah. Oh yes, yes.

SPEAKER_04 39:09

Oh, she got it on that one. Love it.

SPEAKER_00 39:11

Jose, let's go work at stretch lab.

SPEAKER_03 39:15

I I went to try it out. I was like, all right, let's see, you know, like it's close by, you know, it's close by our business and like my house. Let me go and try it out. And I went and they cranked on my neck. And like, I know you're supposed to write your medical problems, but I'm like, dude, you guys should not be cranking on someone's neck like that. And you have no like training in being in doing this. And I kind of feel that way with a lot of the stuff that's done in Arizona. Like you go to a CrossFit gym, these people are coaching you, and they have no business, no experience. Absolutely. It's almost it's very similar. Like, because I did you catch our certification? You know, no, I was like, uh, let me just go and maybe they can get me stretching course, probably. Yeah, it's like I have so many places these are for them like stretching my legs and stuff, that's fine. But like, dude, don't be fucking like cranking up my neck, yeah, yeah, yeah. Uh so that that's the thing. I did CrossFit in New York, and that, you know, even at nine o'clock at night, like they train you, they'd warm you up, you did the right thing. Over here, it was just like, you know, you're in battle with the rest of the people. Yeah, you can look something up online and say that you're a professional. They didn't really care, and they're just pushing you to go harder, no matter how bad your form is. And I was like, you know, it was just prone to injury. And I'm I'm like, sounds like we should have competitive sides.

SPEAKER_04 40:47

Thank god I have the stretch left to go, dude.

SPEAKER_03 40:49

Yeah, you know these injuries. I'm pretty competitive, so I was like, I with CrossFit, I was going nuts, and like my wrist started hurting. I started getting like carpal tunnel, I got all sorts of things, and I was like, all right, I can't be doing CrossFit here. Uh I'm a surgeon, and that won't last long if I continue this. But then then you go to Stretch Lab and they try to end your career like right there, cranking on my neck, like sideways. I'm like, I don't think a chiropractor would even bend your neck like that. So yeah.

SPEAKER_04 41:22

This episode brought to you by Stretch Lab. Prolong your career.

SPEAKER_03 41:29

We we've had stretch lab a few times, then we're like, Oh, my wife would kill me.

SPEAKER_04 41:34

Like, she'd she's very does your wife watch the podcast? No, no, I don't watch the podcast. Um, she watched one episode and she's like, Who did you have on? It was like two weeks ago. I was like, it was a physical therapist. And she's like, Why don't you have me on? I was like, I've asked you like a hundred times, and you just like no, I'll have to check with my boss. And we gotta hit the questions. You want to hit the questions today? You got it. It's your portion. I think you do well with the rapid fire questions. Rapid fire questions, chiropractors or physical therapists.

SPEAKER_03 42:11

Yeah, son or cold plunge, you answered that one already. Morning or evening just uh morning or evening recovery. I think we hit a lot of these already. Just go through them. And so it's a rapid.

SPEAKER_01 42:25

I have a good thing that people don't know. When you work out, a lot of people like who are doing you know, heavy lifting workouts or stuff like that, they'll sometimes cold plunge or sauna like immediately right after, especially if it's right there

Sleep HRV Aging Well And Consistency

SPEAKER_01 42:40

in the gym. Um, sometimes if you do a heavy lifting workout, the cold plunge can actually stop you know that muscle muscle growth. Yeah, because those inflammatory responses. So definitely wait, um, we say four to six hours, even five five to six hours. No one stays young forever.

SPEAKER_03 43:04

Don't tell him that most underrated recovery habit.

SPEAKER_01 43:11

Stretching in the sauna.

SPEAKER_03 43:13

Favorite recovery therapy.

SPEAKER_01 43:15

Cold plunge.

SPEAKER_03 43:16

Coffee before or after recovery.

SPEAKER_01 43:19

I don't drink coffee or caffeine.

SPEAKER_03 43:21

What a weirdo. You might not be sorry about that. You might not need it after it, but you shouldn't drink it.

SPEAKER_01 43:27

The the cold plunge is my caffeine. If I get tired, like when I have to open in the morning, I just like dip my face in that cold plunge.

SPEAKER_03 43:35

But it's a diuretic, so you don't want to do it beforehand. So otherwise you're like pass out. That's a tip for someone over fifty.

SPEAKER_01 43:45

Doing contrast therapy.

SPEAKER_03 43:47

Go to a sweat house. Yeah. Most surprising client transformation you've seen. Benjamin Button. I think you're early in the phases, so that one's you know. You'll probably see better as time goes on because it's not even six months you've been open since. Oh, really? You guys are that fresh.

SPEAKER_01 44:07

Um, our other location, the Scottsdale one, opened up in August, and then our location opened up in February. Yeah, and that's when I started working with them. But um, I would say the one that I've seen so far, um, honestly, was people's mental health. Like I've seen people who just like go into the room, whether it's from like being a mom, you know, parents all day, um, stressful like work life, just going into that room and then coming out and like you feel so refreshed, like it it's so good for your mental health. I had a therapist tell me years ago, you know, like if you ever somebody struggling with like anxiety, depression, like contrast therapy, or just like the difference between, you know, cold water can really make a big difference, um just kind of like shaking you out of that. So people's mental health have definitely changed that I've seen um coming in.

SPEAKER_03 45:01

So females should be shorter or longer in the cold plunge?

SPEAKER_01 45:05

Um, like time-wise. Yeah. I wouldn't say that um like shorter or longer or anything like that, just like degree-wise, like um if you there's a just it's more so I've seen, like you said, guys who like the lower temperature water. Yeah, but girls don't need to go in water below 50 degrees. It can mess with our hormones and cortisol. Yeah.

SPEAKER_03 45:25

What does aging well mean to you?

SPEAKER_01 45:28

Paying attention, you know, to kind of the lifestyle you're living. Um, I think it's okay to every once in a while like give in to the things you want, whether it's like um foods, like cravings, like taking yourself somewhere. But um, healthy living to me is just definitely make sure making sure that you have some level of like activeness, like keeping yourself going, whether it's like, like I said, going out with grandkids, hitting the gym like, you know, two to three times a week, um, but also taking, you know, the recovery into aspect because everything we do, growth comes from the recovery we have from it. So definitely whether it's, you know, like for me, it's sauna, cold plunge. Um, but whatever is good for your mental health, your physical health, I love to read sometimes stuff like that. So just doing those kinds of things that um keep your body at a good state, but also your mental at a good state. I teach senior fit, um, I teach senior citizens. Um, so that's really big for me. Just like a little bit of movement every day, um, whether it's small things, um, or like I said, you know, 30 to 60 minute workout a day of movement, stuff like that. So just keeping yourself mobile.

SPEAKER_03 46:50

If someone had only 20 minutes, what should they do?

SPEAKER_01 46:54

In life?

Stretch Lab Rant Rapid Fire And Zombies

SPEAKER_03 46:55

Yeah.

SPEAKER_01 46:56

That's a good one. Um eat a lot of food. Eat a lot of food. Like whatever you want to eat, you know.

SPEAKER_04 47:06

Break things. I have a lot of answers to that one, but we'll save that for another episode. What you best if I have 20 minutes.

SPEAKER_03 47:16

Uh it's just 20 minutes in your day. Oh, okay.

SPEAKER_04 47:19

That's completely different. No, I would not go looting and stuff. Okay, I have a question. If I only had 20 minutes left to live, I definitely would go loot a lot. Really? Oh, yeah. Why would you do that?

SPEAKER_01 47:31

For what? What are you gonna do with it?

SPEAKER_04 47:33

Uh I don't know. You have 20 minutes. What are they gonna do with it?

SPEAKER_01 47:36

I'm gonna eat a lot of food because in 20 minutes nobody knows how much I just ate. You know what I mean?

SPEAKER_04 47:42

Okay.

SPEAKER_01 47:43

Okay, I have a question for you. I asked all of my uh people at work this week between the managers, so I want to know between you two, who would survive in a zombie apocalypse? Who's more likely to? You guys can join in if you'd like.

SPEAKER_04 47:57

Is it fitness or strategy-wise? Are we talking about? Because fitness, it would be him, strategy it would be me.

SPEAKER_01 48:04

That's but like those come together a lot.

SPEAKER_04 48:06

I'd be hyper-aggressive and I'd be eating the zombies' brains, so they'd be like, they'd have no choice.

SPEAKER_01 48:11

Like sometimes the fitness guy might just charge at a bunch of zombies thinking he can take them.

SPEAKER_03 48:16

I think we'd just be a dynamic duo.

SPEAKER_01 48:18

Okay.

SPEAKER_03 48:19

But I probably wouldn't eat zombies. I would. They weren't grass fed, so I wouldn't.