Weight Loss Protocol using Sauna, Red Light and Ice baths.

Frequency: 2-5 times per week, best use is around 5pm

After cleansing the skin thoroughly and opening the pores

Suggested order:

1.Infrared Sauna:

·  Temperature: 60°C or higher if comfortable.

·  Duration: 30-45 minutes. Longer session times are associated with higher core temperature and faster heart beats. This therefore burns more calories and spikes glucose levels further.

·  Guidance:

o Use the sauna post-exercise to maximise calorie burn.

o Incorporate hydration to assist with sweating and detoxification.

o Incorporate lymphatic massage to assist with moving fluid

Ice Bath:

·  Temperature: 5-10°C

·  Duration: 2-3 minutes

Guidance:

o Perform after exercise to enhance recovery and metabolism.

o Controlled breathing is essential to manage the cold exposure

Cold exposure supports mental health and therefore supports resilience around diet, movement etc.

 Mineral Bathing:

·  Duration: 10 minutes

Guidance:

o Proper hydration is essential. Use the electrolyte drinks provided by our team and drink at least 1 litre of water during your session.

o Practice deep breathing to enhance relaxation and benefit from the therapeutic environment

o Immersion therapy can reduce metabolic inflammation via muscle recovery and stress reduction.

“Remember, while magnesium pools can offer various health benefits, achieving weight loss will require a holistic approach, including proper diet, regular exercise, and overall lifestyle changes..

Red Light Therapy:

·  Duration: 5-10 minutes

Guidance:

o Focus on areas with stubborn fat as red light therapy can support fat cell reduction.

o “Light health” is a real thing. Reduction in blue light prior to bedtime have shown to aid weight loss due to less cravings during the day. High quality light and therefore health cells have shown to support healthy mitochondria, therefore giving the body more energy.

NB: Frequency: Best use is around 5pm (highest performance).

This will ensure highest resilience and enough downtime before bed time. In a weight loss study it’s shown that morning sessions have not yielded the same body fat percentage loss as later afternoon sessions.

Frequency: 2-3 times per week

After cleansing the skin deeply with our salt scrub

We suggest the following sequence

Infrared Sauna:

• Temperature: 49-54°C

• Duration:

  • If it’s day-to-day stress, best use :20-30 minutes to support nervous system

  • If it’s chronic and strong stress, intense hormetic stress - if guided - can provide great relief. This could be 45 minutes intense sessions, or even 60 in case of e.g. low blood pressure.

• Frequency: 2- 4 times per week, before bedtime if gentle use, if intense stress best around 5pm.

• Guidance:

  • Combine with mindfulness or meditation during the session for enhanced relaxation.

  • End the session with a lukewarm shower, followed by a short cold shower. Avoid ice baths or extended cold exposure if used before bed time

Red Light Therapy:

• Duration: 5-10 minutes

• Frequency: 2-4 times per week

• Guidance:

  • Focus on full-body exposure to support overall relaxation and energy levels.

  • Ensure you have enough good light during the day (daylight)

Ice Bath:

Temperature: 10-15°C

Duration: 2-5 minutes

• If it’s day-to-day stress, best use gently for building resilience and “feeling the body”.

• If it’s chronic and strong stress, intense hormetic stress - if guided - can provide great relief.

• NB: This needs supervision and ideally a facilitator to help calm down the nervous system before and during.

Guidance:

• Avoid after strength training as it will slow down muscle growth.

• Gradually expose yourself to the cold to help calm the nervous system.

• If extended cold exposure, requires a facilitator to ensure it is done safely.

• Under no circumstances do breathwork in the ice bath, and do not dunk your head in water as a person can have a shock and drown.

Frequency: 2-5 times per week

After cleansing the skin thoroughly and opening the pores

Suggested order:

Red Light Therapy:

• Duration: 5-10 minutes

• Frequency: 3-4 times per week

• Guidance:

  • Combine with sauna use to enhance cellular repair and detoxification.

Infrared Sauna:

• Temperature: 54-60°C

• Duration: 30-45 minutes

• Frequency: 4-5 times per week

• Guidance:

  • Focus on staying hydrated with our suggested minerals to support the detox process.

  • Aim for consistent weekly sessions for sustained detoxification benefits.

Ice Bath:

• Temperature: 10-15°C

• Duration: 3-5 minutes

• Frequency: 2-3 times per week

• Guidance:

•Use post-sauna to help flush out toxins and reduce inflammation.

1. Mineral Bathing:

· Duration: 10 minutes

· Guidance:

o Proper hydration is essential. Use the electrolyte drinks provided by our team and drink at least 1 litre of water during your session.

o Immersion therapy in mineral baths as a detoxification practice is an ancient practice deeply ingrained many in cultures.

Other suggested treatments:

Colonics, juice cleansing, herbs and nutrients for liver/kidney/lymphatics, lymphatic massage - see one of our Naturopaths to help design the detoxification protocol.

Frequency: 2-5 times per week

After cleansing the skin thoroughly and opening the pores

Suggested order:

Infrared Sauna:

• Temperature: 49-54°C

• Duration: 20-30 minutes

• Frequency: 3-4 times per week

• Guidance:

  • Use post-exercise or physical therapy to ease muscle soreness and promote recovery.

Ice Bath:

• Temperature: 10-15°C

• Duration: 5 minutes

• Frequency: 3-4 times per week

Guidance:

• Focus on reducing inflammation and soothing sore muscles after intense physical activity.

• Combine with breathwork to open the body and allow oxygen flow into areas of pain.

Red Light Therapy:

• Duration: 5-10 minutes

• Frequency: 4-6 times per week

Guidance:

• Target specific areas of pain or injury for concentrated healing.

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Mineral Bathing:

· Duration: 10 - 20 minutes

Guidance:

o Proper hydration is essential. Use the electrolyte drinks provided by our team and drink at least 1 liter of water during your session.

o Immersion therapy in mineral baths helps with mineral absorption at the site of muscle or tissue injury.

Other suggested treatments:

Consider using CBD oil or other herbs and nutrients, as well as acupuncture or massage. Address environmental stressors that may be contributing to the pain by booking a session with our occupational therapist.

Frequency: 2-5 times per week

After cleansing the skin thoroughly and opening the pores

Suggested order:

Infrared Sauna:

• Temperature:  49-54°C

• Duration: 20-30 minutes

• Frequency: 3-4 times per week

Guidance:

• Use the sauna in the evening, 1-4 hours before bedtime, to help relax the body and mind for sleep. Keep the sauna sessions more gentle to not interfere with the circadian rhythms around body temperature.

Red Light Therapy:

• Duration: 5-10 minutes

• Frequency: 4-6 times per week

Guidance:

• Use in the morning for 10 minutes to support circadian rhythm. Do not substitute it as a “daylight” source. Daylight and UVB light and midday are equally important. Avoid blue light after 7pm by using candles, fire or red light.

Ice Bath:

• Temperature: 10-15°C

• Duration: 1-2 minutes

• Frequency: 3-4 times per week

Guidance:

• Short cold exposure in the evening can help regulate body temperature and promote restful sleep. Use with caution, as it may be too stimulating for some right before bed. Preferred time 5-6pm.

Mineral Bathing:

• Duration: 10 - 20 minutes

Guidance:

o Proper hydration is essential. Use the electrolyte drinks provided by our team and drink at least 1 liter of water during your session.

o Immersion therapy in mineral baths can help relax the body and calm the nervous system, promoting better sleep.

Other suggested treatments:

Assess allergies, diet, environmental stressors, avoid blue light after 7pm and consider getting a sleep study to assess overall quality of deep sleep.