Susan Aslin

REPOST

Just a single sauna session has been shown to lower blood pressure, improve heart rate variability, and improve arterial compliance.🧡

Invest in your longevity.

Come take the plunge winter at Sonoma Sauna & Plunge —Sonoma’s best place for relaxation & rejuvenation.

PRIVATE INFRARED SAUNA & COLD PLUNGE ROOMS…

Offering Amazing JANUARY DEALS:

30 min. DROP IN: $20 (50%off)

NEW & Returning (after 3+ mos.)MEMBERS take 50% off 1st month!!!

THESE ARE FANTASTIC DEALS ON OUR EVERY DAY GREAT PRICES!

SS&P WELLNESS SERVICES:
Infrared saunas, cold plunge, red light therapy, massage therapy, and more.

Luxury you deserve…prices you’ll love!

DROP INS WELCOME.

Now offering PEMF mat therapy and cold laser treatments too!

Book your session today!
sonomasauna.com | 707.938.5593

REPOSTING

We all know the feeling.

You’ve slept, you’ve eaten well, you’ve done everything “right” — but your energy is still gone.

Most of us misunderstand what energy actually is.

We think it’s something we can “get” from food, rest, or a soda. But those only give us quick boosts — they don’t create true energy.

Real energy is made in your cells, in tiny power plants called mitochondria. They decide whether you feel clear and alive — or drained and foggy. And the good news? They can be trained to produce more.

In Episode 2 of the Reset Lab Podcast, I share how energy is created in the body, what secretly drains it, and what you can do to build more of it — naturally, from the inside out.

💡 Energy isn’t in a can or a candy bar. It’s already inside you — waiting to be activated.

🎧 Listen now on Spotify, Apple Podcasts, or YouTube. Link in bio.

👇 Comment ENERGY and I’ll DM you the episode.

Visit Sonoma Sauna & Plunge today!

Repost .longevity

What actually happens inside your body when you alternate heat and cold?

In just minutes, your cardiovascular system, hormones, and nervous system go through powerful changes that mimic light exercise, activate repair pathways, and build resilience against stress.

Alternating sauna and cold immersion isn’t just about feeling good in the moment, it’s about training your body to adapt, recover, and thrive.

Infrared vs. Finnish Sauna — What is best according to science? I get asked this question all the time
Here’s what you should remember; They’re not the same thing and they’re not interchangeable.

While both make you sweat, the mechanisms, temperatures, and health outcomes vary dramatically. It’s not about which is better—it’s about what your goals are (I know I always say this, but it’s because it’s often not so black/white) how your body responds, and what the science tells us.

Let’s break down what research shows about these two popular forms of heat therapy:

🔥 Traditional Finnish Sauna

Air heated to 80–100°C (176–212°F)

Uses dry heat + water over hot stones

Typical session: 10–20 minutes

Promotes intense whole-body thermal stress

Evidence-Based Benefits:
A 20-year study of Finnish men (Laukkanen et al., JAMA Internal Medicine, 2015) found that frequent sauna use (4–7x/week) was associated with:
✅ 63% ↓ risk of sudden cardiac death
✅ 50% ↓ risk of fatal heart disease
✅ 66% ↓ risk of dementia and Alzheimer’s disease
✅ Improvements in blood pressure, vascular function, and inflammatory markers

Infrared Sauna

Lower temperature: 40–60°C (104–140°F)

Uses infrared light to heat your body directly (not the air)

Sessions can last up to 45 minutes

More tolerable for heat-sensitive individuals

Emerging Benefits:
While long-term data is limited, current studies suggest:
✅ Pain relief (e.g., fibromyalgia, osteoarthritis, muscle soreness)
✅ Reduced inflammatory cytokines (e.g., IL-6, TNF-alpha)
✅ Improved HRV and parasympathetic tone
✅ Enhanced recovery, detoxification, and mitochondrial health

So… which one should you use?

➡️ Finnish sauna has more robust longitudinal data, especially for cardiovascular and neuroprotective benefits
➡️ Infrared sauna offers a gentler, more accessible option, particularly useful for chronic pain, inflammation, or heat-sensitive users

My advice:
Both are valuable tools—but they offer different types of stress, and therefore different physiological responses. Your ideal choice depends on your body, goals, and recovery needs.

Learn more in my newsletter. Sign up at soeberginstitute.com

Susanna Søberg, PhD.

Sonoma Sauna & Plunge

That wave of cold you feel? It’s your body adapting, fast.

Cold plunging triggers your cells to create more mitochondria (aka your energy powerhouses), helping you produce cleaner energy, recover faster, and feel more alive. It also activates brown fat, boosting your metabolism and helping your body become more efficient over time.

But the chills are just the beginning.

They’re your first signal that something deeper is shifting.

Because cold plunging isn’t just a one-time shock, it’s a daily discipline. A nervous system reset. A practice that ripples into better sleep, more presence, a stronger mind, and a longer, healthier life.

The cold is just the entry point.

The transformation is what follows.

Cold is the catalyst.

Longevity is the reward.

Sonoma Sauna & Plunge…

August isn’t about starting over.

It’s about coming back to what grounds you, energizes you, and makes you feel good.

Meditation. Intentional movement. A plunge.

Routines that don’t restrict, but reset. Structure that supports you, not stresses you.

Find your balance. Your future self will high-five you.

Repost…

Cold water immersion is not about proving how long you can suffer (if you know someone in doubt). Being tougher is a misunderstanding on how to use it as a tool for your health.
It’s about training your nervous system and metabolism to return to balance — faster and efficient.

In the water, your body says “This is hard. Get out.”
But when you stay a little longer, with calm breathing, you’re teaching your brain: stress is safe, and I can recover. But remember: Less is more, especially in cold water.

That skill transfers to daily life — from handling conflict to public speaking.

Tip: Focus on slow exhales, and finish feeling calm.

Learn more in my newsletter. Signup at soeberginstitute.com

REPOST

A 20 year study of 2,315 Finnish men found that sauna use 4 to 7 times per week reduced risk of all-cause mortality by 40%. Even 2 to 3 sessions weekly showed a measurable drop in risk.

Researchers adjusted for diet, activity, and smoking, and sauna use still had a protective effect.

Key findings:
• 50% lower cardiovascular risk
• 66% lower dementia risk
• 65% lower Alzheimer’s risk

Heat exposure mimics exercise: it increases circulation, activates heat shock proteins, and reduces inflammation, without lifting a weight.

Start with 2 to 3 sessions per week, 15,20 mins each, and hydrate well. Backed by both ancient tradition and modern science.

🧠 Key studies:
PMID: 25705824
PMID: 27932366
PMID: 30458740
PMID: 34363927

REPOST

Think infrared saunas are just for sweating? They’re actually one of the most powerful tools for supporting your full-body health.

From lowering inflammation to boosting circulation, easing stress to supporting detox, the benefits go far deeper than heat.

Which one surprises you the most?

REPOST

Gen Z is remixing nightlife with wellness.

Taking off, soft clubbing is surging, with thermal gathering attendance jumping 1,105%, according to Eventbrite.

From x ’s sauna rave series to turning contrast therapy into a pool party, and .party’s high-energy cold plunge socials, the movement blends recovery rituals, music, and community, delivering connection without the hangover.

Driven by stress, burnout, and a craving for authentic experiences, Gen Z wants to leave the party feeling better than when they arrived — and wellness is becoming the hottest ticket in town.

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