Complete Guide to Infrared Sauna, Red Light & Cold

Patrick Frank
Jan 24
5 min read

In recent years, the convergence of ancient healing principles and cutting-edge technology has brought therapies like infrared saunas, red light therapy, and cold exposure into the spotlight. These approaches promise not only physical and mental recovery but also long-term benefits for cellular health, anti-aging, and stress reduction. In a fascinating discussion led by Dr. Josh Axe and Sunlighten co-founder Connie Zack, they delved into the science, history, and application of these transformative modalities. Here, we’ll break down their insights into actionable insights for your holistic wellness journey.

What You’ll Learn in This Guide

The science behind infrared and red light therapy
Key differences between infrared saunas and traditional Finnish saunas
How cold therapy and contrast therapy (alternating heat and cold) can support recovery
The five hallmarks of aging and how these therapies impact them
Practical advice for integrating these therapies into your lifestyle

Let’s dive into the core topics and uncover how these therapies can help you live a healthier, more balanced life.

Understanding Infrared and Red Light Therapy

Infrared light has been a staple of natural healing for decades, but its mechanisms are only now being fully understood. Unlike traditional saunas that heat the air around you, infrared saunas use specific wavelengths of light to penetrate deeper into the body, directly heating tissues and stimulating cellular processes.

How Infrared Differs from Traditional Finnish Saunas

Infrared Saunas:

Heat the body directly using light energy.
Operate at a lower temperature, making them more tolerable for many people.
Provide "energy medicine", which impacts cells on multiple levels, including light-based and heat-based interactions.

Finnish Saunas:

Heat the air to high temperatures (often exceeding 160°F).
Produce health benefits primarily through hormesis (mild stress that stimulates biological improvements).
Better suited for those seeking intense heat exposure.

Infrared therapy is particularly beneficial for individuals with conditions such as hypothyroidism, chronic fatigue, mitochondrial dysfunction, and circulatory issues. As Connie Zack explains, "Infrared connects with the mitochondria and improves their function, making your body more resilient and energetic."

The Science of Red Light Therapy for Skin and Aging

Red light therapy is heralded for its ability to improve skin health, boost collagen production, and support cellular regeneration. By using both red and near-infrared wavelengths, this therapy penetrates different layers of the skin and promotes healing from the inside out.

Key Benefits of Red Light Therapy:

Boosts Collagen and Elastin: Red and near-infrared light stimulate cellular turnover and collagen production, leading to firmer and younger-looking skin.
Reduces Inflammation: Helps calm redness or irritation, improving conditions like acne and rosacea.
Improves Circulation: Enhances blood flow, delivering more oxygen and nutrients to the skin.

Connie Zack highlights the importance of using a combination of red light and near-infrared light, noting, "Near-infrared penetrates deeper than red light alone, making it essential for comprehensive skin and cellular benefits."

Red Light Masks and Panels

Innovative tools like wearable red light masks make it easier than ever to incorporate this therapy into your routine. These devices are designed for convenience, offering quick 3-minute to 12-minute sessions that can be integrated into your skincare or wellness practices. Whether you’re targeting anti-aging or acne, red light therapy offers a powerful, non-invasive solution.

The Five Hallmarks of Aging and Infrared’s Role

Aging isn’t just about wrinkles or gray hair - it’s deeply connected to how well your cells function. Infrared therapy addresses some of the core biological processes driving aging. Here are the five hallmarks of aging that infrared can positively impact:

Mitochondrial Dysfunction: Infrared strengthens the powerhouses of your cells, promoting energy production and overall resilience.
Cellular Senescence: Infrared helps clean up "zombie cells" that linger in the body and contribute to aging.
Chronic Inflammation: Considered the number one driver of aging, inflammation is significantly reduced by infrared therapy.
Gut Dysbiosis: Infrared indirectly supports gut health by reducing systemic inflammation and improving circulation.
Stem Cell Vitality: By enhancing blood flow and cellular repair, infrared supports stem cell function, aiding in regeneration.

As Connie Zack explains, "Infrared doesn’t just heat the body - it cleans up your cells, repairs mitochondria, and makes you feel lighter and more energized."

Cold Therapy: Science and Guidelines

Cold therapy, often popularized through cold plunges and cryotherapy, can be a powerful tool - if used correctly. While effective for reducing inflammation and boosting recovery, it’s not a one-size-fits-all solution.

Key Insights on Cold Therapy

Gender Differences: Research reveals that men and women respond differently. Men often see improvements in heart rate variability, resting heart rate, and sleep quality, while women may experience disrupted sleep if used too frequently.
Temperature Guidelines: Women should aim for temperatures around 59–60°F, while men can tolerate lower temperatures around 50°F.
Frequency: Optimal use is two to three times per week, as overuse or extreme cold exposure can stress the body unnecessarily.

Contrast Therapy: Alternating Heat and Cold

Combining heat (e.g., infrared saunas) and cold exposure can amplify recovery benefits. Contrast therapy works by creating a "pumping effect" that improves circulation, reduces swelling, and accelerates healing. It’s especially useful for joint injuries, muscle recovery, or inflammation.

Stress Reduction and Cortisol Balance

Modern life often traps us in a stressful, fight-or-flight state, leading to elevated cortisol levels and chronic health issues. Infrared therapy offers a fast and effective way to bring the body back to its parasympathetic, or rest-and-digest state.

How Infrared Reduces Stress:

Lowers Cortisol: The soothing heat immediately relaxes your body, reducing stress hormone levels.
Improves HRV (Heart Rate Variability): A key longevity marker, HRV increases with regular sauna use, reflecting improved nervous system balance.
Enhances Sleep: Many infrared sauna users report deeper, more restful sleep after consistent use.

For added benefits, try habit stacking: combine sauna sessions with mindfulness exercises like meditation, breathwork, or intention setting to calm your mind while supporting your body.

Personalized Wellness: Finding What Works for You

One of the most important takeaways from this discussion is that therapies must be tailored to your unique biology. Men and women, for example, have different needs when it comes to both infrared heat and cold exposure. Additionally, individuals with specific conditions (e.g., hypothyroidism or chronic fatigue) may benefit more from heat-based therapies, while athletes or young men may see greater value in cold exposure.

Practical Recommendations:

Use an infrared sauna 3–4 times a week, starting with 15–20 minutes and gradually increasing to 40 minutes.
If experimenting with cold therapy, keep sessions brief (1–3 minutes), and adjust temperatures based on your tolerance and goals.
Incorporate red light therapy into your skincare routine or for targeted anti-aging, aiming for 3–12 minutes per session.

Key Takeaways

Infrared therapy enhances circulation, reduces inflammation, and supports cellular repair, making it ideal for long-term health and longevity.
Red light therapy boosts collagen, reduces acne, and improves skin elasticity, offering a natural alternative to invasive cosmetic treatments.
Cold therapy is most effective when used sparingly and tailored to individual needs, especially for those with chronic conditions.
Combining heat and cold through contrast therapy can accelerate recovery and improve circulation, especially for injuries or joint pain.
Consistency is key: Regular sessions, even as short as 15 minutes, outperform occasional, longer treatments.
Habit stacking (e.g., combining sauna use with meditation) can amplify the mental and physical benefits of these therapies.

Conclusion

The integration of infrared saunas, red light therapy, and cold therapy into your wellness routine can unlock profound benefits for your mind, body, and spirit. From improving mitochondrial health to reversing some of the hallmarks of aging, these therapies offer a holistic approach to living healthier and more vibrantly. By tailoring these practices to your unique needs and goals, you can take a significant step towards achieving true balance and well-being. Explore what resonates most with your body, and let the power of light and heat guide you on your path to optimal health.

Source: "The SHOCKING Science of Daily Red Light and Sauna Use" - Dr. Josh Axe, YouTube, Dec 4, 2025 - https://www.youtube.com/watch?v=pt2mxcJYBEM