I've been doing sauna and cold plunge daily, I went a good month and a half straight EVERY DAY (sometimes twice a day) before my kids got me sick and ended my streak. Felt AMAZING. I noticed I got really hungry mid morning as I think it really boosted my metabolism. I know some people alternate 2-3 times, personally I did a 20min sauna session, took a shower, and then started with 3min in the cold plunge (typically in the 40-45 degree range). After a handful of days, I was able to knock out 5min sessions with ease. I would listen to music, watch a show on my phone, or listen to an audiobook as it distracted me. The reason I took a shower before the cold plunge is I wanted to keep my plunge as clean as possible and avoid constant draining/filling. With a filtration system and an ozone generator I have not changed the water since I set it up in November. It sounds crazy but I scooped a glass of water out of it recently and it is crystal clear. Tub is completely free of any debris or film.

Hi @ty_ty! My advice would be to start slow. Depending on your life schedule try once or twice a week at first. This is going to give you time to see what works best for you getting a fire going and getting it up to the temperature you want. I use a little bit of kindling, and use dry oak and birch to get the fire rolling, and if I need to add more wood, I will. I've been able to see 190F in thirty minutes in Wisconsin winter. (You don't need to get it that hot if you don't want. Many of the studies out there are done at 165F.) You may also find that at first you don't sweat much. As you increase your sauna exposure your body will get better at regulating its temperature and you'll become a sweating machine! I also recommend a sauna cap. Think of your head as the thermostat for your body. It will help regulate your head temperature and you'll be able to stay in longer.

As far as adding cold plunges, I'll usually try to do 20 minute sauna, 3 minute cold plunge, repeat as time permits.