A practical routine for heat, cold, recovery and skin.
Modern recovery and longevity routines put huge emphasis on temperature, timing, hydration, sleep and performance.
But skin goes through the whole process too.
Heat. Sweat. Plunge water. Shared benches. Towels. Changing areas.
The BLOK protocol adds a simple skin sequence to the heat-and-cold routine.
THE COMPLETE BLOK ROUTINE
BODY
HEAT → COLD → REST
SKIN
RINSE → CLEAN → DRY → PROTECT → RECOVER
Longevity routines have protocols for heat, cold, sleep, training and nutrition. BLOK adds the skin protocol.
01 — HEAT
SAUNA · 80–90°C · 15–20 MINUTES
A practical starting range for traditional sauna use.
Published sauna protocols and research commonly use sessions in this range. Bryan Johnson's published general guidance uses 15–20 minutes, 3–5 times per week, at roughly 80–100°C, with beginners encouraged to start toward the lower end. Research discussed by Andrew Huberman and Dr Susanna Søberg also supports thinking about sauna exposure as a weekly total split across sessions rather than one extreme dose.
BLOK principle: hotter and longer is not automatically better. Hydrate, build tolerance gradually and leave the sauna if you feel unwell.
02 — COLD
SHORT, CONTROLLED EXPOSURE
Cold-water research varies depending on whether the goal is recovery, performance, deliberate cold exposure or general wellbeing. There is no single universal temperature-and-time prescription for every purpose.
For a short contrast session, 1–3 minutes of controlled cold exposure can be used as a practical starting framework for people already accustomed to cold. This is not presented as a scientifically optimal recovery dose.
Post-exercise recovery research often studies longer cold-water immersion protocols, so short contrast plunges and recovery-specific cold-water immersion should not be treated as the same thing.
03 — CONTRAST
HEAT → COLD → REST
A simple contrast session might look like:
15–20 minutes sauna
↓
1–3 minutes controlled cold exposure
↓
Rest and recover
People experienced with contrast therapy may repeat the sequence if comfortable. BLOK does not prescribe a mandatory number of rounds.
THEN THE SKIN PROTOCOL STARTS.
Sauna exposure produces measurable changes in skin physiology, including hydration, transepidermal water loss and skin-surface pH. That makes skin worth considering as part of the overall routine rather than as an afterthought.
04 — RINSE
WATER FIRST.
After the final heat-and-cold round, rinse the skin with fresh, lukewarm water.
The aim is simple: remove accumulated sweat, plunge water and surface residue before introducing cleanser.
Do not immediately start aggressively rubbing soap or cleanser into hot, sweaty skin.
05 — CLEAN
GENTLE CLEANSING. NOT AGGRESSIVE SCRUBBING.
Once the skin has been rinsed, apply a mild cleanser to wet skin using your hands.
Work it gently over the areas that need cleansing. Allow the cleanser the contact time recommended by that particular product, then rinse it completely away with lukewarm water.
There is no BLOK-wide rule such as “leave cleanser on for 60 seconds” because different formulations have different instructions.
RINSE FIRST → CLEANSE → RINSE AGAIN
This is also where 02 CLEAN can eventually fit into the BLOK system once it is available.
06 — DRY
PAT. DON'T SCRUB.
Use your own clean towel and gently pat the skin dry instead of vigorously rubbing it.
07 — PROTECT
ADD THE SKIN-DEFENCE STEP.
Once the skin is clean:
BLOK SKIN DEFENCE SPRAY
200ppm hypochlorous acid fine mist
Spray directly onto the skin until evenly wet, then allow it to air dry naturally. Do not wipe away.
It is the simple skin-defence step following heat, sweat, water and time spent in shared recovery environments.
08 — RECOVER
SUPPORT THE SKIN AFTER THE SESSION.
Continue with the moisturising or barrier-care routine appropriate for your skin.
BLOK is also developing a dedicated Recovery Balm designed to sit naturally in this part of the routine.
The Recovery Balm is in development and is not currently available to purchase.
QUICK REFERENCE
HEAT · Sauna 80–90°C · 15–20 minutes
COLD · Short, controlled exposure · 1–3 minutes as a practical contrast starting point for accustomed users
REST · Recover before another round
RINSE · Fresh, lukewarm water first
CLEAN · Gentle cleanser · follow the product's contact-time instructions · rinse thoroughly
DRY · Clean towel · pat, don't scrub
PROTECT · BLOK Skin Defence Spray · allow to air dry
RECOVER · Continue appropriate moisturising/barrier care
FAQ
How long should you sauna for?
A practical starting range is around 15–20 minutes per session. Temperature, health status, experience and individual tolerance matter, so longer or hotter is not automatically better.
How cold should a cold plunge be?
Cold-water research uses a wide range of temperatures and durations depending on the goal. BLOK does not present one temperature as universally optimal. For short contrast routines, the exposure should be controlled, manageable and within your experience level.
Should you shower after sauna and cold plunge?
Rinsing or showering afterwards is a sensible way to remove sweat, plunge water and surface residue. The BLOK sequence is fresh lukewarm water first, then gentle cleansing, another thorough rinse and a clean towel.
Should you rinse before using soap after sauna?
Yes. The BLOK protocol puts water first so sweat and surface residue are rinsed away before cleanser is applied.
Should cleanser be left on the skin?
Follow the instructions for the specific cleanser. Different formulations have different intended contact times, so BLOK does not recommend an arbitrary universal timing.
Where does hypochlorous acid fit?
Within the BLOK routine, Skin Defence Spray sits after rinsing, cleansing and drying as the skin-defence step.
Is this a longevity protocol?
The heat and cold elements reflect practices commonly used within modern recovery and longevity routines. BLOK does not claim that Skin Defence Spray increases lifespan or longevity. The BLOK contribution is the skin-care sequence that sits alongside those routines.
SAFETY
This is a practical general framework, not personalised medical advice. Heat and cold exposure are not appropriate for everyone. Do not chase extreme temperatures or durations, stop if you feel unwell, and seek appropriate medical advice before starting heat or cold exposure if you have a relevant health condition, are pregnant, take medication that affects temperature regulation or have concerns about your suitability.
SOURCES & FURTHER READING
PEER-REVIEWED EVIDENCE
- Kowatzki et al. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study. Dermatology. 2008.
- Machado et al. Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis. Sports Medicine. 2016.
- Batista et al. What Parameters Influence the Effect of Cold-Water Immersion on Muscle Soreness? An Updated Systematic Review and Meta-Analysis. Clinical Journal of Sport Medicine. 2023.
- Choo et al. The effect of cold water immersion on the recovery of physical performance revisited: A systematic review with meta-analysis. Journal of Sports Sciences.
- Bleakley & Davison. What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine. 2010.
DERMATOLOGY GUIDANCE
- American Academy of Dermatology: Face washing and gentle cleansing guidance
- American Academy of Dermatology: Skin barrier and moisturising guidance
PROTOCOL & PRACTICE REFERENCES
- Bryan Johnson / Blueprint: published sauna guidance
- Huberman Lab with Dr Susanna Søberg: cold and heat exposure discussion
SKIN DEFENCE FOR MODERN EXPOSURE.
