My Daily Sauna and Cold Therapy Routine That Actually Works!

My Daily Wellness Routine – How I Use Sauna, Cold Therapy, and More for Peak Energy and Focus

In this video, I’m sharing my personal wellness routine, including how I combine heat, cold, and movement to optimize my day. From morning habit stacking to red light therapy, here’s a behind-the-scenes look at how I stay energized and focused:

🔥 Sauna and Cold Therapy

I start my morning with a 20-minute sauna session, often tuning into Dr. Joe Dispenza for a mental boost.

Then it’s time for cold therapy—just 2 minutes at 50-52°F, which helps convert white fat to beige fat, boosts endorphins, and supports a leaner metabolism. Remember, for women, it’s not about adapting to the cold but activating that shiver response!

If I have time, I’ll stand in front of my Joovv red light panel for added cellular support.

📝 Brain Work and Creative Flow

Mornings are my most creative time, so I like to write and work on my latest projects (like my next book) right after my sauna and cold session.

🚶‍♀️ Movement and Steps

I aim to hit at least 5,000 steps before noon. Whether it’s climbing stairs at the gym, taking my treadmill for a spin, or doing air squats after lunch, I make every step count. I’ve talked about the power of exercise snacks and VILPA (short bursts of intense physical activity) in other videos—they’re a game-changer for blood sugar control and overall metabolic health.

💧 Staying Hydrated

Hydration is key, but I’ve learned the hard way that too much fluid without electrolytes can lead to leg cramps. My go-to is iced green tea with SHEatine, amino acids, and electrolytes in the afternoon, plus a little Spindrift or Zevia for variety.

✨ Stack Your Habits for Success

I’m a big believer in habit stacking. The more you can integrate healthy routines into your day, the easier it is to stick with them over the long haul.

Ready to upgrade your routine? Hit that subscribe button for more tips on optimizing your energy, fitness, and focus.

#WellnessRoutine #ColdTherapy #SaunaBenefits #MetabolicHealth #MovementMatters #JJVirgin #WellBeyond40 #FitnessOver50
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Aging is a privilege, but aging powerfully is a choice — are you ready to embrace it?

I'm JJ Virgin, a triple-board-certified health expert with over four decades of innovation in wellness. I'm living proof that your best years aren't determined by age but by your effort and attitude, and I want to share my secrets with you!

You'll learn to refuel your body, renew your passion, and reignite your wellness. We'll dismantle hidden food intolerances, reduce inflammation, manage blood sugar, and sculpt a body that reflects your inner strength and vitality. Whether you’re 40, 70, or anywhere in between, it's never too late to start living with more energy and confidence.

Join my community, and let's prove that the prime of our lives can begin at any moment. It's not just about adding years to your life, but life to your years. Together, we’ll transform the way you live, proving that the best is yet to come.

– JJ Virgin
💪 Fitness Hall of Famer
📚 Four-Time New York Times Best-Selling Author
🏆 Board Certified in Holistic Nutrition
🏆 Triple-Board Certified Nutrition Expert

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