Heat, Cold & Light: The Science Behind Modern Recovery

Inside ASYO Recovery Centre Portugal and their science-backed approach to health.

In this episode of Podcast Portugal, we sit down with ASYO Recovery Centre to explore the science and real-world impact behind modern recovery practices — sauna therapy, cold plunges, red light therapy, and gentle cardiovascular movement — and why recovery is increasingly being seen as preventative healthcare, not a luxury.

Drawing on long-term Finnish research from Dr Jari Laukkanen’s lab, we discuss how regular sauna use (2–4 times per week) has been associated with around a 20–22% reduction in cardiac events, while near-daily use (4–7 times per week) has shown reductions of up to 60–63%, alongside significantly lower risks of dementia and Alzheimer’s disease. We unpack how sauna bathing mimics mild cardiovascular exercise, supporting heart health, circulation, stress reduction, sleep quality and mental wellbeing.

The conversation also dives into the emerging science of cold water immersion, including its effects on the nervous system, stress resilience, mood regulation and depression, as well as the importance of education and safe exposure.

We explore contrast therapy — combining heat and cold — and why it appears to amplify recovery benefits.

Finally, we examine red and near-infrared light therapy, discussing its role in mitochondrial function, inflammation reduction, circulation, tissue repair and mental health, and how stacking these modalities can compound results. Throughout the episode, ASYO share how this growing body of research aligns closely with what they see daily in their clients: improved energy, mood, recovery, and long-term resilience.

To learn more about ASYO’s recovery philosophy, services, science & local-led approach, visit https://asyo.eu and follow them on Instagram @ASYO_recoverycenter.

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