If you’ve spent five minutes on wellness TikTok lately, you’ve seen it: someone half-shivering, half-smug, climbing into a freezing cold plunge tub at 6 a.m. And listen—I’m all about pushing boundaries and trying new things for the sake of better health, but after listening to a recent episode of the Sweaty AF podcast with Dr. Stacy Sims as the guest, I have thoughts.
Big ones.
Infrared Sauna: Consistent, Accessible Heat Therapy
Dr. Sims breaks down the science of heat exposure, and it was honestly validating. While traditional saunas heat you up fast and intensely, infrared saunas offer a gentler, more comfortable experience that still gives you real results.
What I love about infrared is how sustainable it feels. You can relax in it, breathe normally, and let the heat gradually work its magic—boosting circulation, supporting cardiovascular health, encouraging recovery through heat shock proteins, and giving your nervous system a much-needed exhale. It’s the mental clarity for me. After a session, I sleep better, feel calmer, and just function more like me.
Cold Therapy: Meh.
I’ve tried the cold stuff. Ice baths, cold showers, even walking barefoot in the snow once (don’t ask). And sure, it wakes you up and maybe reduces a little soreness. But according to Dr. Sims, the benefits don’t really hold up in the long run. The physiological stress from cold exposure isn’t as powerful—or as helpful—as the body’s adaptive response to heat.
Basically: the cold gives you a temporary buzz, but the heat actually builds something.
Contrast Therapy: Not the Power Couple We Thought
This was the biggest surprise for me. A lot of wellness people swear by contrast therapy—alternating hot and cold sessions. But Dr. Sims says nope. She explains that jumping into cold right after heat can cancel out the very adaptations your body is trying to make. In other words, the cold might undo the benefits of the sauna. Her advice? Keep them separate, and even then, maybe skip the cold plunge unless there’s a specific reason you need it.
My Takeaway
We don’t need to suffer to be well. There’s this weird glorification of doing the hardest thing—like cold plunges make you more disciplined or committed. But I’m more interested in what actually works. For me, regular infrared sauna sessions are grounding, supportive, and sustainable. And now I have the science to back it up.
So no, I won’t be plunging into a tub of ice water anytime soon. I’ll be over here, sweating with intention—and loving every second of it.
👉🏼 Give infrared sauna a try at any of the Perspire Sauna Studio Des Moines locations in Ankeny, Waukee and West Des Moines.