Maximizing Your Biohacking Results with the Perfect Combination of Cold, Heat, and Light

Biohacking is the concept of using technology, lifestyle changes, and science to improve your mind and body. Today, biohackers are adopting various strategies to enhance their well-being, including cold, heat, and light. Of course, each of these methods has unique, scientifically proven benefits. However, combining them creates a series of physiological changes that can sharpen focus, enhance recovery, and boost mood. Read on to understand the science and practical application of integrating cryotherapy (cold), thermotherapy (heat), and photobiomodulation (light) into your routine. 

Harnessing the Power of Cryotherapy

Athletes, wellness enthusiasts, and ancient cultures have used cold exposure for centuries. From the ice-cold dips of Scandinavian traditions to the modern-day cryo chambers in high-end wellness centers. Cryotherapy operates on the principle of hormesis, the idea that short, intense stressors can elicit adaptive responses that, in the end, make the body stronger.

·       What Happens Upon Cold Exposure?

Several physiological changes occur almost instantly when you immerse your body in cold temperatures, whether via ice baths, cold showers, a cold plunge tub, or cryo-saunas.

First, blood vessels constrict, redirecting blood flow away from the skin and extremities to preserve core temperature. This process, also known as vasoconstriction, is followed by a rebound vasodilation once you rewarm, increasing circulation and delivering oxygen-rich blood to muscles and organs. Additionally, cold exposure stimulates norepinephrine production, a powerful neurotransmitter that enhances alertness, focus, and pain tolerance.

Regular cold exposure activates brown adipose tissue (BAT), a metabolically active form of fat that burns calories to generate heat. This has exciting results for fat loss and metabolic health, making cryotherapy an effective tool for people looking to improve their body composition. Recent studies suggest that cold exposure can reduce inflammation and oxidative stress. 

In 2018, researchers published findings from the Whole-Body Cryotherapy and Inflammatory Markers study in Mediators of Inflammation. The study revealed that whole-body cryotherapy reduced levels of oxidative stress, inflammatory markers, and atherosclerosis plaque indicators in male patients with active-phase ankylosing spondylitis.

Another study conducted in 2017 and published in The Journal of Physiology showed that cold water immersion after resistance exercise altered inflammation and cell stress responses in human skeletal muscle. From these findings, it is safe to say that cold plunging is an effective recovery strategy for post-intense exercise or during periods of mental fatigue. 

·       Maximizing Your Cold Immersion Results

To get the most out of your cold plunging session, duration and timing are crucial. Short cold plunges at 10°C to 15°C lasting between 2 to 5 minutes post-exercise can help reduce muscle soreness without compromising the adaptive gains of strength training. An early morning cold shower can stimulate alertness and activate the nervous system for a productive day. Despite its numerous benefits, you may want to combine the best cold plunge with heat and light therapies for maximum benefits. 

Unleashing the Benefits of Thermotherapy

Thermotherapy, or heat, whether through traditional saunas, the best infrared saunas, or hot baths, offers complementary benefits that amplify and contrast with those of cold exposure.

The key mechanism behind thermotherapy’s effectiveness is the concept of hyperthermic conditioning. When you expose your body to high temperatures, core body temperature rises, inducing heat shock proteins that protect cells from damage and promote cellular repair. Blood vessels dilate, increasing circulation and improving cardiovascular efficiency. As your heart rate surges, you mimic the effects of moderate-intensity exercise, making sauna use a passive way to support heart health.

Studies have shown that regular sauna use is linked to reduced all-cause mortality, improved cognitive function, and enhanced detoxification through sweat. One study published in BMC Medicine in November 2018 found that participants who engaged in regular sauna bathing had lower cardiovascular mortality rates. It also revealed that regular sauna use enhanced risk prediction for cardiovascular events, suggesting potential benefits for cardiovascular health. For athletes and fitness enthusiasts, the benefits extend to increased muscle recovery, improved endurance, and a boost in human growth hormone (HGH), which plays a role in tissue repair and lean muscle development.

·       Heat Exposure Benefits for the Brain

Heat exposure has been found to increase brain-derived neurotrophic factor (BDNF), a protein that supports neuroplasticity and cognitive function. A study conducted in Australia and published in Scientific Reports in January 2025 examined the effects of prolonged passive heat exposure on BDNF levels in older adults. The researchers found that daylong exposure to hot ambient conditions significantly increased circulating BDNF among participants aged 61–78 years. The study also observed that this BDNF response was lower in older adults than younger individuals, highlighting age-related differences in neurophysiological responses to heat. 

A previous study published in Physiology & Behavior in 2020 investigated the effects of a 10-week program of repeated hyperthermia exposure on circulating BDNF levels. The findings showed a significant increase in BDNF levels after repeated heat exposure, suggesting that regular heat stress may have cumulative neuroprotective effects. When paired with mindfulness practices like breathwork or meditation, saunas can become powerful tools for physical and mental rejuvenation.

The integration of heat and cold, also known as contrast therapy, has been used for years and is regaining popularity due to its powerful ability to balance the autonomic nervous system, stimulate circulation, and reduce post-exercise muscle damage. Alternating between hot and cold exposure helps train the vascular system, making it more resilient and responsive. This can have far-reaching benefits for immune function, energy regulation, and mood stabilization.

The Emerging Science of Photobiomodulation

Light is often taken for granted in our daily lives. However, targeted exposure to specific wavelengths has been shown to penetrate tissue and affect cellular behavior in various ways. We cannot talk about photobiomodulation without mentioning mitochondria, the energy hub of our cells. Near and red-infrared light can penetrate deep into the skin and stimulate cytochrome c oxidase, a key enzyme in the mitochondrial electron transport chain. This boosts adenosine triphosphate (ATP) production, the currency of cellular energy, which supports tissue repair, reduces inflammation, and enhances overall vitality.

The Rising Popularity of Red Light Therapy

Red light therapy has become increasingly popular for skin health. It promotes collagen synthesis and improves blood flow, resulting to clearer and more radiant skin. Athletes have embraced it for faster muscle recovery and reduced joint pain, while biohackers use it for its cognitive-enhancing effects. Some studies suggest that regular red light exposure can improve sleep quality by regulating melatonin production, reducing symptoms of depression, and protecting against neurodegeneration.

One of the most intriguing applications is seasonal affective disorder (SAD) and circadian rhythm regulation. Many people today are chronically underexposed to natural light due to indoor lifestyles, leading to fatigue, disrupted sleep patterns, and mood instability. Strategic use of light therapy in the morning, especially blue or full-spectrum light, can realign circadian rhythms and improve alertness. In contrast, avoiding bright artificial light in the evening and incorporating red light therapy can support melatonin release and deeper sleep.

Light therapy plays a more significant role when combined with cold and heat. For instance, a session of red light therapy after a sauna can enhance muscle repair and skin rejuvenation. On the other hand, early morning cold exposure followed by bright light can supercharge wakefulness and cognitive function.

Finally 

How you combine cold, heat, and light and incorporate it into an effective routine depends on your lifestyle, goals, and individual responsiveness to each therapy. Cold exposure is recommended in the morning, followed by light, because both therapies stimulate alertness. Heat exposure is ideal in the evening when the body starts winding down. A 20 to 30-minute sauna session can promote muscle recovery, lower cortisol levels, and improve sleep quality. After the sauna session, consider ending with a brief cold rinse to maximize the benefits of contrast therapy. Whether you want to improve mental health, enhance athletic performance, or optimize sleep, embracing this holistic approach can yield profound benefits.