The 5 Sauna & Cold Mistakes That Sabotage Your Results — And How to Avoid Them
Exclusive for Members of The Thermalist® Journal
In my research and in working with thousands of people applying the Thermalist® Method, I see the same patterns over and over:
People work hard to add sauna and cold into their routine — but they unknowingly make small mistakes that blunt the benefits.
Here’s your insider guide to the five most common mistakes — and exactly how to avoid them so you get the full benefit from every session.
1. Ignoring the Søberg Principle
What it is:
In my published research on winter swimming and heat exposure, I discovered a powerful way to extend the benefits of cold water immersion.
I named it the Søberg Principle:
If you want maximum metabolic and mitochondrial activation — always end on cold, then reheat naturally through movement instead of external heat.
Why it matters:
When you step out of cold water and resist the urge to jump back into warmth, your body must generate its own heat.
This active rewarming:
Activates brown fat (brown adipose tissue), which burns energy to create heat
Pushes mitochondrial activity higher, improving your cells’ capacity to produce energy
Increases norepinephrine and dopamine for hours, boosting mood and focus
Improves long-term cold tolerance by training your thermoregulatory system
Do it right: