Benefits of regular dry sauna bathing include detoxification, increased metabolic rate, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation.

Aim to spend 10-30 minutes in the sauna post-workout or on rest days. Remember to hydrate well afterwards and replenish lost electrolytes.

Want to take it to the next level? Cold exposure after heat! This includes a cold shower after sauna bathing, and even finishing off a hot shower with a few minutes of ice cold water.

The benefits of cold exposure include increased energy expenditure and whole body glucose and fatty acid utilization. Repeated exposure can lower fasting glucose and insulin levels and improve dietary fatty acid handling. Exposing your body to cold is also beneficial in reducing inflammation, swelling, sore muscles, and speeds up recovery, healing, and even reduces water retention by encouraging lymph drainage.

Cold showers might be daunting, but you will get used to it and actually start enjoying the sensation of it. This practice also boosts your immune system, which should be motivation enough!

I’ve been alternating heat & cold exposure for a few weeks now and have definitely seen an improvement in my hormonal balance, water retention and recovery.

If you are interested in ‘biohacking’ your body and learning small habits that make a big difference, as well as wanting to focus on wholesome nutrition and maybe even achieving certain body goals, please don’t hesitate to get in touch to sign up for a personalized health coaching program. This includes a personalized meal plan, full mmacht.health app access, weekly photo and weight check ins, and daily interactive support and coaching via Whatsapp — I am essentially your personal nutritionist for the duration of the program, which means we also work in meals out, functions, events, and celebrations, while still keeping you on track.

I have one last 4 Week Program (N$1000) available which is starting next Monday, 25 April. All other programs will resume at the beginning of June, but my fees will be increasing, so don’t miss out now!

If you would like to join the mmacht.health community, send an email to health@mmacht.comand follow us on Instagram for daily inspiration @mmachthealth