Summary
Sam Stoll, regional manager for Sweat House franchise locations, and Dan Stoll, a professional bodybuilder and Sweat House ambassador, join the Protein Bros to discuss the benefits of contrast therapy. They cover how alternating between infrared sauna and cold plunge boosts recovery, cognitive sharpness, and mood through dopamine and endorphin release. The conversation explores the practical differences between infrared saunas and traditional steam saunas, with Sam explaining that infrared heats the body from the inside out and references studies showing regular sauna users have up to 50% lower risk of cardiovascular mortality. Dan shares how contrast therapy has transformed both his bodybuilding recovery and his coaching productivity through improved mental clarity and focus.
Key Points
- Contrast therapy combines infrared sauna (30-45 min) with cold plunge at 50 degrees for recovery, mood, and cognitive benefits
- Professional bodybuilder Dan Stoll credits contrast therapy for faster recovery between high-intensity training sessions
- Unexpected cognitive benefits: improved focus, mental sharpness, and productivity throughout the day
- Infrared sauna heats from the inside out unlike traditional saunas that just heat surrounding air
- Regular sauna use (3x/week) associated with ~50% lower risk of all-cause cardiovascular mortality
- Cold plunge at 50 degrees provides full benefits; going colder offers no additional advantage
- Contrast therapy serves diverse audiences beyond athletes: stress relief, anxiety management, sobriety support, and general wellness
- Home setups cost $6,000+ for cold plunge alone and require significant maintenance
Key Moments
Professional bodybuilder describes unexpected cognitive benefits of contrast therapy
Dan Stoll, a professional bodybuilder and coach, explains that while recovery benefits are obvious, the biggest surprise has been dramatically improved cognitive sharpness, focus, and productivity from regular contrast therapy sessions.
"able I am to get back into high intensity training the next day. Um, so it's, it's a very like obvious benefit for anybody that takes that on. My favorite thing about sweat house actually is the unexpected benefits I've got on the coaching side of things. And so, cause I'm a bodybuilder for sure. I love to do that. I do it professionally. I also coach lifestyle athletes and competitive bodybuilders. And when I'm regularly doing my contrast therapy, I'm"
Contrast therapy produces an endorphin high and intense focus
The host describes the euphoric, high-like feeling from doing an hour of alternating sauna and cold plunge, noting the incredible focus and elevated endorphins that follow a contrast therapy session.
"I was just on vacation this past weekend and we went to a spa and they had contrast therapy there. And I sat there and I did it for like an hour back and forth between the sauna and the cold plunge. And when you leave there, you're just like, my God, I can, the focus you have. And also, you know, and we've had other people that have, we've talked about contrast therapy on this podcast before, but it kind of makes you feel like high in a way, like your endorphins are super high."
Contrast therapy benefits extend far beyond athletic recovery
Sam explains that athletes and recovery seekers are only a small percentage of their clientele, with most people coming for anxiety relief, sobriety support, or simply 60 minutes to unplug and focus on themselves.
"our studio, like contrast therapy. So a lot of people think when they think of contrast therapy is, Oh, it's for athletes and it's for, uh, people who are just looking to recover because they're sore. So we also are trying to help break that stigma a little bit because that is such a small percentage of what actually walks through our door."
Infrared sauna vs traditional sauna and the cardiovascular mortality research
Sam explains the key difference between infrared and traditional steam saunas, noting that infrared heats from the inside out, and references research showing regular sauna users who go three times a week have roughly 50% lower risk of all-cause cardiovascular mortality.
"A lot of people are like, oh, like a microwave. I guess if that's how you want to think of it, yes, but in like a non-toxic way. Whereas like a standard sauna just heats the air around you. So it's a more uneven heat. And then you mentioned the steam, same thing. It's a little bit harder to breathe too. So infrared sauna makes a little bit easier for you to breathe while you do your session. Also, usually when they're doing these clinical studies, because sauna shows like a regular sauna user that uses it three times a week has like a 50% lower risk of all-cause mortality. Cardiovascular for sure."
