The Order of Cold, Heat, Light, PEMF and Exercise Matters for Optimal Wellness

Wellness isn’t just about what you do—it’s about when and how you do it. Whether your goal is recovery, enhanced performance or overall vitality, sequencing therapies in the right order can significantly amplify their benefits. However, it’s important to recognise that male and female bodies function differently and respond uniquely to these therapies—something often overlooked due to male-dominant research. While cold plunging, sauna sessions and light and PEMF therapies are gaining popularity, following a one-size-fits-all approach simply isn’t suitable for everyone.

Understanding female physiology can be the key to ensuring that hot and cold therapies provide beneficial effects rather than detrimental ones. Fortunately, more data is emerging on how the female body responds to these therapies. Here’s my guide to structuring your ultimate wellness ritual, with insights for everyone—and a special nod to the unique needs of us ladies. Of course, we are all created differently, and this guide serves as a general rule of thumb based on scientific research. Always do what works best for you!

1. Cold Therapy: Start with a Chill
Cold therapy, like ice baths or cold plunges, is an excellent way to kick off your routine. It reduces inflammation, sharpens mental focus, and gives your cells a wake-up call.

Why First?
Cold exposure induces an adrenaline boost and prepares your body for movement, making it ideal before exercise. Post-exercise cold therapy is an option too, but keep it brief. Longer sessions can blunt the inflammatory response needed for recovery and gains, like mitochondrial biogenesis.

Considerations for Females:
Females tend to experience more vasoconstriction (tightening of blood vessels) than men during cold exposure, making extremely low temperatures less effective—and more stressful. For optimal benefits, aim for water temperatures around 15–16°C (55°F). Cold therapy can also help mitigate inflammation associated with hormonal fluctuations, particularly around ovulation. Reducing the overall inflammatory response may limit excessive endometrial growth, including the development of endometrial tissue outside the uterus.

2. PEMF Therapy: The All-Rounder
Pulsed Electromagnetic Field (PEMF) therapy is the jack-of-all-trades in wellness. It enhances circulation, oxygenates tissues and primes your cells for what’s to come.

Why Next?
PEMF therapy improves cellular activity by opening and closing cell membranes, enhancing your body’s ability to absorb and utilise oxygen. This makes it an excellent precursor to light therapy, optimising its effects. However, PEMF is also incredibly versatile—whether used before, during or after other therapies, it supports cellular recovery and performance.

Considerations for Females:
PEMF therapy offers unique benefits for females, particularly in supporting menstrual health and overall reproductive wellness. By enhancing circulation and reducing inflammation, it can help alleviate common menstrual discomforts such as cramps, pelvic pain and bloating. Improved blood flow to the pelvic region may also aid in hormonal balance, making it beneficial for irregular cycles or conditions like endometriosis. However, PEMF therapy should not be used during pregnancy due to limited research on its effects on a developing fetus. Tailoring sessions to individual needs and cycles can optimise its benefits, promoting wellness and balance for the female body. Always consult a healthcare professional for personalised guidance.

3. Exercise and Oxygen Therapy: Move and Breathe
Movement is essential for wellness, and when paired with oxygen therapy or focused breathwork, it’s a powerful way to prepare the body for light therapy.

Why Before Light Therapy?
Exercise boosts circulation, delivering oxygen to cells and tissues, which primes them for red light and infrared therapies. This enhanced oxygenation maximises the cells' ability to produce ATP (cellular energy) when exposed to light photons, amplifying the benefits of these therapies.

Considerations for Females:
Female physiology can influence strength, agility and recovery at different times of the menstrual cycle. Some research suggests that during the follicular phase (the first half of the cycle), women may experience increased strength and endurance, making it an ideal time for higher-intensity workouts. Conversely, during the luteal phase (the second half), energy levels and recovery might be slower due to hormonal shifts, which could benefit from lighter exercises or active recovery.

That said, research is still evolving, and recommendations can vary. The best approach? Stay intuitive. Pay attention to your body's signals and how your cycle responds to different exercises. Regularity or irregularity in your cycle can also reflect factors like stress or overtraining, so adapt accordingly. Ultimately, honouring your individual needs is key to maximising the benefits of exercise.

4. Red Light Therapy and Infrared Sauna: End with Warmth
Wrap up your ritual with light or heat therapy to supercharge your recovery and relaxation. Red light therapy promotes tissue repair, reduces inflammation and boosts cellular energy, while infrared saunas support detoxification and improve circulation.

Why Last?
Light therapy builds on the benefits of PEMF and exercise, supporting red blood cell production and healing. Post-exercise is also a great time for a sauna session to unwind and relax muscles.

Considerations for Females:
Females generally take longer to raise their core temperature and start sweating due to differences in vasodilation and body composition. This means longer sauna sessions may be needed to achieve the same cardiovascular and blood volume adaptations as men. Take your time—it’s your moment to unwind.

Your Wellness, Your Way.
By understanding how your body responds to hot, cold, light and PEMF therapies—and considering the unique ways these interact with your physiology, including differences between males and females—you can tailor your wellness journey to achieve better recovery, enhanced performance and lasting vitality. Wellness isn’t about following trends; it’s about discovering what works best for you, supporting it with proper hydration and nutrition and seamlessly integrating it into your daily rhythm.

Empowering your best cellf,
Candice

Resources: 

• https://bengreenfieldlife.com/ - health consultant, speaker, and New York Times bestselling author
• https://www.drstacysims.com/ - exercise physiologist and nutrition scientist specialising in female health
• Cold Exposure: https://pmc.ncbi.nlm.nih.gov/articles/PMC9518606/
• Sauna and Heat Exposure: https://www.sciencedirect.com/science/article/pii/S0531556521002916