My Daily Reset Protocol
Due to the fact that I’m now strength training every morning Monday through Friday with a group of very fit men over 50, I’ve shifted my personal reset into the afternoons and created a 4 PM protocol for after work that’s become something I genuinely look forward to.
Here’s what I’ve been doing:
20 minutes in an infrared sauna. Immediately followed by 15 to 20 minutes in a cold plunge. Then a 30–45 minute walk outside in the sun.
That’s it.
From what I’ve learned, the widely accepted benefits of infrared sauna include improved circulation, cardiovascular conditioning, detoxification through sweat, reduced inflammation, and activation of the body’s natural repair systems. It’s essentially controlled heat stress that encourages the body to adapt and recover stronger.
Cold exposure, on the other hand, is known for boosting norepinephrine and dopamine (which supports mood and focus), reducing inflammation, activating brown fat, and strengthening mental resilience. It’s also a powerful presence practice. When you’re submerged in cold water, your brain is screaming at you to get out cause it’s trying to keep you safe. Staying in requires breath control, awareness, and the ability to override that reflex. It takes practice. And every time you do it, you build a little more command over your impulses.
And the walk in the sun? That may be the most underrated piece. Gentle movement supports lymphatic flow, stabilizes the nervous system after contrast, supports fat metabolism, and natural sunlight helps regulate circadian rhythm, hormone balance, and overall mood. Most people are vitamin D deficient, and consistent time in natural sunlight helps correct that in a simple, natural way. Plus, walking in the sun - especially in Miami - is genuinely enjoyable exercise. Warm air, blue skies, steady pace. It doesn’t feel like punishment. It feels like a privilege.
I’m not doing this to biohack my way into superhuman status. I’m doing it because I believe in stress - the right kind of stress.
Heat challenges me.
Cold challenges me.
Sunlight and movement restores me.
If you’re inspired to try something like this, know that it doesn’t have to be extreme. Most people cold plunge for 4 to 7 minutes for all the scientifically approving their non-benefits. Twenty minutes is definitely on the aggressive side. This is just where I’ve chosen to push myself right now. Your version can (and probably should) be more moderate.
It doesn’t have to be intense. It just has to be intentional.
We don’t grow by avoiding discomfort. We grow by walking into it… and then walking it off in the sun.
Stay Inspired.
