TempRx

Heat. Cold. Results.

Temperature is medicine.

Controlled heat and cold exposure trigger powerful adaptive responses: heat shock proteins that repair cells, cold shock proteins that sharpen your brain, cardiovascular conditioning, metabolic activation, and resilience you can feel.

But the dose matters. Too little, nothing happens. Too much, you’re just suffering.

TempRx calculates your optimal exposure time based on the variables that actually matter — temperature, humidity, duration, modality, and body coverage. No guesswork. No vibes. Just the science of thermal therapy, translated into a number you can use.

Select your modality. Dial in your settings. Get your target.

Why This Works

Your body adapts to stress. That’s the principle behind exercise, vaccines, even sunlight — small, controlled doses trigger protective responses that make you stronger.

Heat and cold work the same way.

Heat stress (sauna, steam room, hot tub) raises your core temperature, triggering heat shock proteins that repair damaged cells, reduce inflammation, and improve cardiovascular function. Finnish studies found that people who used saunas 4-7 times per week had 40% lower all-cause mortality.

Cold stress (cold plunge, cold shower, cryotherapy) spikes norepinephrine by 200-300%, improving focus, mood, and energy for hours. It activates brown fat for metabolic benefits and produces cold shock proteins that support brain health.

The catch? The dose depends on your setup. A 185°F dry sauna and a 115°F steam room require completely different exposure times to hit the same threshold. A 40°F plunge and a 55°F cold shower aren’t interchangeable.

TempRx does the math so you don’t have to.

What TempRx Measures

For Heat:

  • HSP (Heat Shock Proteins): Cellular repair and stress protection
  • Cardio Load: Cardiovascular conditioning equivalent
  • Longevity: Markers associated with reduced mortality risk

For Cold:

  • CSP (Cold Shock Proteins): Cellular protection and resilience
  • BAT (Brown Adipose Tissue): Metabolic activation and fat burning
  • BDNF (Brain-Derived Neurotrophic Factor): Mental clarity and mood

How to Use TempRx

  1. Choose your modality — Dry sauna, steam room, hot tub, cold plunge, cold shower, or cryotherapy
  2. Set your temperature — Match your actual environment
  3. Adjust humidity or body coverage — Depending on heat or cold
  4. Set your duration — See how your session stacks up
  5. Hit your targets — Aim for strong activation across the markers that matter to you

The calculator shows your estimated time to reach meaningful activation thresholds based on the best available research. Individual responses vary — this is a guide, not a prescription.

The Research Behind TempRx

This isn’t guesswork. TempRx is built on peer-reviewed studies in thermoregulation, heat shock protein activation, cold thermogenesis, and human cooling/heating curves.

Key sources include:

  • The Kuopio Ischemic Heart Disease Study (20+ years of Finnish sauna data)
  • Dr. Susanna Søberg’s cold exposure research
  • Dr. Rhonda Patrick’s work on heat shock proteins
  • Controlled trials on cold water immersion and norepinephrine response

Want to go deeper? Explore the full TempRx blog series for the science behind each modality, optimal protocols, and how to build your weekly thermal routine.

Why Temperature is Medicine

Pro Tips

For Heat:

  • Hydrate before and after — heat causes significant fluid loss
  • 15-25 minutes at 175-195°F is the sweet spot for most people
  • Post-workout is ideal but not required
  • 4-7 sessions per week shows the strongest longevity benefits

For Cold:

  • Start gradually — 55-60°F for 2-3 minutes if you’re new
  • Breathe deeply and stay calm through the initial shock
  • End on cold (not hot) if you want maximum metabolic benefit
  • 11 minutes per week total is the research-backed target

For Both:

  • Consistency beats intensity — regular moderate exposure outperforms occasional extreme sessions
  • Listen to your body — dizziness, numbness, or confusion means stop immediately
  • Never do cold immersion alone
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