Ice baths—also known as cold water immersion (CWI)—have surged in popularity with athletes and wellness seekers. Advocates report less muscle soreness (DOMS), faster recovery, better mood, and sharper focus. The science is promising, but nuanced: results vary by protocol and person, and research quality is mixed compared with heat therapy. Physical Benefits: Reduced muscle soreness & inflammation Cold constricts blood vessels and can blunt acute inflammation, which many people experience as less DOMS and stiffness after hard sessions. Systematic reviews (including Cochrane) report small-to-moderate reductions in self-reported soreness vs. passive rest for up to 96 hours post-exercise. Faster recovery  By tempering excessive inflammation and helping clear metabolites, ice baths may speed subjective recovery—useful when training frequency is high. Recent meta-analyses indicate benefits for perceived fatigue and some biomarkers, though findings aren’t uniform and mechanisms remain debated. Improved circulation After immersion, blood vessels re-dilate, enhancing reperfusion of oxygen and nutrients—a plausible aid to tissue repair noted in recovery literature. Mood, focus, and alertness Cold exposure can increase endorphins, which many users experience as a lift in mood and energy. Reviews and clinical summaries describe acute boosts in affect and alertness following short cold immersion. Stress management & resilience Brief, controlled cold acts as a hormetic stressor. With practice, people often report better stress tolerance and a calmer physiological response to everyday stressors. Other Potential Benefits (Emerging) Immune system support: Some reviews hypothesize that repeated cold exposure may modulate inflammatory pathways and certain immune markers, though protocols and outcomes vary. Improved insulin sensitivity: Early evidence suggests cold exposure can influence metabolic hormones (e.g., adiponectin), potentially improving insulin sensitivity; these findings are preliminary. Important context: Many studies rely on self-reports, small samples, or heterogeneous protocols (different temperatures, durations, timings). High-quality, consistent trials are still needed. How to Use Ice Baths Safely & Effectively: Typical protocol (start conservative): Water temperature: ~5–15 °C  Duration: 3–10 minutes (new to cold? start with 1–2 minutes) Frequency: Reserve for the hardest sessions or congested training weeks; daily use may blunt strength/muscle adaptations. Timing tips Immediately post-exercise or within 1 hour is common for relief. Avoid right before heavy strength work (cold may transiently dampen force output and adaptive signalling). Contrast therapy (optional)Alternating hot and cold can stimulate circulation; many find it more comfortable while still providing perceived recovery benefits. (Evidence is mixed vs. CWI alone.) Safety & Who Should Avoid Ice Baths: Do not use with open wounds or if you have conditions like significant cardiovascular disease, uncontrolled hypertension, severe peripheral neuropathy, or cold-related disorders. Expect an initial cold-shock response (gasping, rapid breathing). Enter gradually and focus on slow exhales. Rewarm slowly afterward (towel, light movement, warm room). When in doubt, consult a healthcare professional. Bottom Line: Ice baths can reduce soreness, temper inflammation, speed perceived recovery, and boost mood/alertness—especially when used selectively after the toughest sessions. Yet findings aren’t universal, and some benefits are based on smaller studies and self-reports. Treat CWI as a tool in a broader recovery plan that also includes sleep, nutrition, hydration, and (yes) heat therapy.

5 Reasons We Use Premium Cedar for Our Saunas — The Science Behind the Choice When choosing wood for a sauna, aesthetics are important—but performance, longevity, and user comfort matter more. At WIDO, we picked premium cedar not just for its look, but because it excels where others fall short. Below are five science-backed reasons cedar is the superior choice. 1. Natural Resistance to Moisture, Decay & Warping Cedar’s built-in oils act as a natural barrier against moisture, mould, rot, and insect damage. Its stability under changing humidity makes it ideal for sauna environments. Over time, woods like pine absorb and release moisture—leading to cracks, gaps, and warping under repeated heating and cooling cycles. Cedar holds its shape far better, giving your sauna consistent structure for years. 2. Aromatic Oils & Cleaner Indoor Air Cedar emits a gentle, soothing fragrance thanks to its natural oils and tannins. This scent enhances relaxation and contributes to the spa-like atmosphere of your sauna. Unlike pine, cedar emits far fewer volatile organic compounds (VOCs) when heated, resulting in cleaner air and less irritation inside enclosed sauna spaces. 3. Comfortable Surface & Low Heat Conductivity Because cedar is naturally less dense than many hardwoods, it does not get overly hot to the touch. This makes benches, walls, and surfaces safer and more comfortable during high-heat sessions. You get a wood interior that stays pleasant under high temperatures without the risk of burns or discomfort. 4. Faster Heat-Up & Thermal Efficiency Cedar’s thermal properties allow it to warm evenly without trapping hotspots. Some cedar barrel saunas even heat up faster because the curved shape and insulation match well with cedar’s properties. This efficiency helps maintain even temperatures and reduces energy waste, making your sauna sessions more consistent and cost-effective. 5. Long-Term Durability & Aging Gracefully Cedar is built to last. Unlike woods that degrade under sauna conditions, cedar remains resilient, resisting common problems like cracking, splitting, and decay. Over the years, cedar will develop a lovely silver-grey patina, adding character without compromising strength or performance. Its durability ensures your sauna remains beautiful and functional for decades. Pine vs. Premium Cedar: The Clear Difference Regular Pine in Saunas ❌ Resin bleeding at operating temperatures ❌ Significant dimensional movement (warping, gaps) ❌ High VOC emissions, impacting air quality ❌ Uncomfortable hot spots and uneven heat ❌ Degrades quickly under sauna conditions ❌ Inconsistent look with knots and irregular grain Premium Cedar in Saunas ✅ Naturally antibacterial and aromatic ✅ Stable and resistant to warping or rot ✅ Clean air with naturally low VOC emissions ✅ Even, comfortable surface temperatures ✅ Built to last decades, even in harsh conditions ✅ Beautiful, consistent grain that ages gracefully Building with Cedar: Our Material Philosophy At WIDO, when we make a sauna, we want it to perform flawlessly—session after session, year after year. Using premium cedar is a decision rooted not in marketing, but in material science and real-world performance. We balance beauty, aroma, user comfort, structural integrity, and durability in every build. Cedar meets all of these criteria, and we believe it delivers one of the finest sauna experiences available.

15 Minutes in the Sauna: How Daily Heat Therapy Boosts Growth Hormone & Recovery Most people use a sauna for relaxation, stress relief, or post-workout recovery. But research shows there’s an even more powerful benefit: just 15 minutes in the sauna can increase human growth hormone (HGH) by up to 150%. For anyone looking to improve recovery, enhance performance, or support long-term wellness, daily sauna use may be one of the most effective natural tools available. The Science of Sauna & HGH When you step into a sauna—whether traditional or infrared—the high heat creates a temporary but beneficial stress response in the body. This activates heat shock proteins that help protect and repair cells. These proteins signal the hypothalamus and pituitary gland, which triggers the release of human growth hormone. HGH levels in the bloodstream can spike significantly—even after a single 15-minute sauna session. This natural response is why sauna therapy is often referred to as a performance-enhancing recovery tool. How to Maximize HGH with Sauna While even short sessions deliver benefits, studies suggest you can increase HGH production further with these strategies: Higher Temperatures & Longer SessionsSafely extending heat exposure, followed by proper cooling, leads to stronger HGH responses. Repeated ExposureMultiple short sauna sessions per day over several days have a more profound effect than one long session. Contrast Therapy: Heat + ColdPairing your sauna with a cold plunge or ice bath boosts the hormonal and circulatory response. The hot–cold cycle is one of the most effective natural methods to enhance recovery and growth hormone release. Why Human Growth Hormone Matters Increasing HGH naturally has profound benefits for health, fitness, and longevity: Tissue Repair & Recovery – Helps heal muscles and injuries faster. Muscle Growth & Preservation – Supports lean muscle mass. Stronger Bones – Maintains bone density and long-term resilience. Better Sleep – Linked to deeper, restorative rest. Fat Metabolism & Body Composition – Promotes a leaner, healthier body. Improved Exercise Performance – More energy, quicker recovery, reduced fatigue. Unlike synthetic HGH, sauna use is a safe, drug-free way to support these outcomes. 15 Minutes to Better Health Making time for just 15 minutes in the sauna daily is a simple, science-backed practice with big rewards: Reduce stress Boost recovery Improve circulation Increase growth hormone naturally And when combined with an ice bath or cold plunge routine, the benefits are even greater. Whether you’re using a home infrared sauna, a traditional outdoor cedar sauna, or pairing heat with cold water therapy, this daily ritual can transform how your body recovers, performs, and thrives.