Explore by Topic
Six pillars of thermal wellness knowledge. Each backed by evidence, built for action.
Clinical Protocols
Evidence-based sauna and cold exposure protocols grounded in peer-reviewed research.
ExploreQuantified Tracking
Tools and methods to measure, log, and optimize your thermal practice over time.
ExploreThe Thermal Stack
Reviews and comparisons of saunas, cold plunges, and thermal gear.
ExploreWomen's Wellness
Thermal protocols and research specific to female physiology and hormonal health.
ExploreMen's Wellness
Thermal protocols and research specific to male physiology, testosterone, and performance.
ExploreThermal Cultures
Global traditions of heat bathing from Finnish saunas to Japanese onsen and beyond.
ExploreTech & Safety
Safety guidelines, installation tips, and technical deep-dives for thermal equipment.
ExploreFeatured
Editorially selected - the best place to start.
Beginner's Thermal Exposure Protocol: Your First 30 Days
A structured 4-week introduction to deliberate sauna practice. Covers safe temperature and duration progressions, what to track, and when to stop.
How to Track Your Sauna Response with HRV: A Beginner's Setup Guide
Set up heart rate variability tracking for your sauna practice. Covers which wearables work, how to establish a baseline, and what 30 days of data actually looks like.
Contrast Therapy: The Complete Guide to Sequencing Heat and Cold
How to combine sauna and cold exposure for enhanced recovery, circulation, and resilience. Covers the science, protocols, sequencing, and safety considerations.
Sauna Timing Across Your Menstrual Cycle: What the Research Says
How hormonal fluctuations affect thermoregulation, heat tolerance, and sauna practice. An evidence-based guide to timing thermal exposure with your cycle.
Latest
Freshly published protocols, guides, and research.
Sauna Benefits for Men: What the Evidence Actually Shows
What 20 years of research reveals about sauna use for men - cardiovascular, mental health, hormones, and the fertility trade-off most guides skip.
Beginner's Thermal Exposure Protocol: Your First 30 Days
A structured 4-week introduction to deliberate sauna practice. Covers safe temperature and duration progressions, what to track, and when to stop.
How to Track Your Sauna Response with HRV: A Beginner's Setup Guide
Set up heart rate variability tracking for your sauna practice. Covers which wearables work, how to establish a baseline, and what 30 days of data actually looks like.
Contrast Therapy: The Complete Guide to Sequencing Heat and Cold
How to combine sauna and cold exposure for enhanced recovery, circulation, and resilience. Covers the science, protocols, sequencing, and safety considerations.
Sauna Timing Across Your Menstrual Cycle: What the Research Says
How hormonal fluctuations affect thermoregulation, heat tolerance, and sauna practice. An evidence-based guide to timing thermal exposure with your cycle.
Inside Bulgaria's Mineral Springs: A Thermal Tradition Most of the World Has Never Heard Of
Bulgaria sits on one of Europe's richest geothermal regions, with over 500 mineral springs and a bathing culture that predates the Roman Empire. An immersive look at a thermal tradition hiding in plain sight.
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