KID ROCK Sauna to Cold Plunge Workout– The Sequence of Sauna Workout-to-Cold Plunge is a workout that Kid Rock explained to Steve Doocy on Fox & Friends during their Tuesday (03Jun2025) Show in Nashville while walking to his Detroit Cowboy Restaurant.
On June 3, 2025, during an interview on Fox & Friends in Nashville, Kid Rock was describing his fitness regime to Steve Doocy while chatting en route to Kid Rock’s Detroit Cowboy Restaurant in downtown Nashville, a must visit experience in fine dining.
But Kid Rock isn’t the only one benefiting from a sauna-like workout and cold plunge post-workout regimen that I been doing since 2017. At age 68, I have been using the heat-training and cold post-workout regimen that has benefited me in my work modeling and staying active in my welding shop, aviation, and working on my farm.
IMPORTANT: Before starting any exercise routine, check with your physician for possibly any heath issues that you might have. Please Start slow, light and gradually build up your stamina and conditioning to a fitness level you need. sauna, or Heat-Training, and Cold Plunge is Challenging, but very beneficial for body, mind, and soul. The Cold Plunge requires acclimation starting with just cool tap water first before lowering the water temperature between 52-58 degree Fahrenheit range.
Kid Rock mentioned his sauna-to-cold-plunge workout sequence—a regimen that blends intense heat exposure with cold recovery. While specific details of his routine was brief due to a interview time, the concept aligns with a growing trend in fitness circles, like my own fitness workout that I been doing since 2017. My workout leverages extreme temperature for the enhance physical and mental resilience during my warm ups, strength training, aerobic and cardio workout for 60- minutes.
Benefits of Heat-Training and Cold Plunge with Nutrition
This article explores the scientific benefits and practical applications of this approach, with my own results of heat training in a non-climate-controlled gym located over my garage that I converted the attic space in 2017 to my personal gym. I combine heat training, cold plunge, with my SARSO nutritional that allows me to have a high-protein, fiber, and omega 3 and 6 diet.
In my particular case, I benefited from combining my nutrition, that accounts for 80 percent of maintaining a healthy waistline, with my heat-training and cold plunge routine, that I also refer to as browning. This health and diet philosophy that I follow provides me with an age-defying lifestyle benefit, even at 68 years old, shown in the featured image.
I don’t know of too many people that would past up the opportunity to look years, or even, decades younger in their 50’s, 60’s, 70’s, and even in their 80’s. This is what both my SARSO Diet, MACS-X workout, and post cool down has done for me. The last thing you want to say to yourself is- If I knew I was going to live this long, I would saved more money and took better care of myself.
The Sauna-to-Cold-Plunge Concept and my MACS-X:
Kid Rock, known for his high-energy performances and unapologetic conservative lifestyle, isn’t your typical fitness guru Rock Start Patriotic and why we enjoy his performances. Yet, his mention of a sauna-to-cold-plunge workout on Fox & Friends got my attention that I personally follow and enjoy in my own lifestyle.
While walking through Nashville, Kid Rock described a sequence involving exercise in a heated sauna-like environment, especially bicycling, part of his workout than followed by a plunge into cold water. In my case, in addition to what I call my Metabolic Aerobic-Cardio Strength-X (MACS-X), where X- stands for cross-training, I also workout with a boxing bag doing my KRAV MAGA self-defense along with my regular workout that includes a stationary bike in my gym that is not heated or cooled.
The core idea of my MACS-X has connection with sports science and wellness, where heat training and cold exposure are combined to optimize performance and recovery of the body for healthier joints, muscles, and younger looking skin. Again I’m 68 years old about to turn 69.
Also cold exposure, called browning, transition our stubborn white fat cells in the abdominal area that retains fat for energy, into brown cells that allows the body to burn as heat. Browning process provides a turbocharged calorie-burning juggernaut condition for weight lost and healthier waistline. Besides a person’s facial features, the waistline garners the attention; and AB muscles during the summer months will be the focal point.
The sauna-to-cold-plunge sequence that Kid Rock describes likely involves the Following:
- Sauna-Based Exercise: Performing resistance training, aerobic-cardio training for cardiovascular work in a sauna-type environment (typically 95–118°F).
- Cold Plunge: Immersing in cold water (often 50–60°F) for post workout recovery soon after the heated workout to trigger recovery and physiological adaptations.
Caution to Stay within Yourself
I am 68 years old, but I listen to my body during my heat training and cold exposure technique to push my body but not to over stress my body to exhaustion. Some days I can push my body more while other days I have to pull back due to my stamina. DO NOT OVER WORK or EXPOSE YOURSELF!
Your body isn’t unlike a MLB pitcher, some days they have their stuff and others days they don’t; and they can’t go the full stretch of innings. Just listen to your body and even when you don’t feel your best try working out for an abbreviated session. Even 15- minutes can help you maintain your fitness and stamina. If your sick and under the weather, just skip that day’s or couple of days workout.
When it comes to strength training, I work with dumbbells ranging from 10 Lbs. to 45 Lbs. This way you don’t have to have a spotter like using bar-bells. I concentrate more on Reps than the amount of weights that I workout with during my sessions. For me, Reps are more important than maxing out on a few lifts.
Benefits of Heat Training (Sauna-Based Exercise)
Exercising in a warm environment, such as a sauna-type environment, places unique stress on the body, leading to enhance performance and increase health benefits. Key benefits include the following
:
Improved Cardiovascular Health:
Heat training increases heart rate and blood flow, mimicking the effects of moderate aerobic exercise. A 2018 study in The American Journal of Physiology found that regular sauna use (30 minutes, 4–7 times per week) improved endothelial function and reduced blood pressure, lowering cardiovascular disease risk.
When you workout especially doing your aerobic-cardio training more than strength training raise your Target Heart Rate (THR) up to the following per minute: THR= take (220 minus Your age) X 0.80 to reach maximum benefit.
Example for me, my THR would be = (220 – 68) X 0.80= 121 heart beats per minute. But since I model for my sportswear I use 86% factor where my THR is (220 – 68) X 0.86 = 130.7 hbpm.
Enhanced Heat Acclimation:
Repeated heat exposure during workout sessions, improves the body’s ability to regulate temperature, reducing perceived exertion under hot conditions. This is particularly beneficial for athletes or those, like Kid Rock, performing in high-energy, sweaty environments (e.g., concerts).
A 2016 Journal of Science and Medicine in Sport study showed that 10 days of heat acclimation sessions improved exercise performance by 7–10% under hot conditions.
Muscle Preservation and Growth:
Heat stress activates Heat Shock Proteins (HSPs), which protect muscle tissue from damage during intense exercise. A 2020 Journal of Applied Physiology study found that sauna sessions post-workout cool-downs increased HSP expression, aiding muscle repair and reducing oxidative stress. After age 40, we lose muscle mass on the order of 3 to 8 percent per decade. Strength training after age 35 with post-workout cool downs actually reverse natural decline of our muscle mass and the natural aging-process. Strength training and Post-Cool down allows your body cells to replace themselves at a faster rate even over the age of 50.
Mental Resilience:
Training in uncomfortable heated conditions builds mental toughness, as it requires focus and discipline to push through the challenge. This aligns with Kid Rock’s persona—grit and perseverance are central to his brand and performance.
IMPORTANT: Make sure that you have a insulated-type container with ice water to drink during your workout sessions. I also use a RIP (Rest Intermission Performance) where I do 30 reps follow my 20 second rest period between my sets that allows me to reach my top performance, especially during strength training.
Benefits of Cold Plunge (Cold Water Immersion)
I Follow a heated workout session with a cold plunge amplifies recovery and triggers additional recovery.
Cold Plunge Reduces Inflammation and Muscle Soreness and Back and leg Issues:
Cold exposure constricts blood vessels, reducing inflammation and flushing metabolic waste from muscles. A 2017 Journal of Physiology study found that 10-minute cold water immersion (50° F) post-exercise significantly reduced delayed-onset muscle soreness (DOMS) compared to passive recovery.
I personally would not recommend having my water temperature below 52° F during your regular Post-Workout regimen.
Improved Recovery Time:
By lowering tissue temperature, cold plunges reduce metabolic demand, allowing muscles to recover faster. A 2019 Sports Medicine meta-analysis confirmed that cold water immersion enhances recovery of muscle power and strength within 24–48 hours post-workout.
Boosted Mood and Mental Clarity:
Cold exposure stimulates the release of norepinephrine, a neurotransmitter that enhances focus and mood. A 2021 International Journal of Environmental Research and Public Health study linked regular cold plunges to reduced symptoms of depression and anxiety, offering mental benefits who thrives on high-stakes performance and stressed fill professions.
Metabolic Boost:
Cold exposure activates brown adipose tissue (BAT), which burns calories to generate heat. A 2014 Diabetes study showed that 10 days of cold exposure (59°F for 6 hours daily) increased BAT activity, improving insulin sensitivity and fat metabolism.
Synergy of Heat and Cold
The magic of the sauna-to-cold-plunge sequence lies in the contrast. Heat dilates blood vessels and stresses the cardiovascular system and detox your system by sweating that provides for younger looking skin. While cold constricts vessels and calms inflammation. This “pump” effect—alternating vasodilation and vasoconstriction—enhances circulation, delivering oxygen and nutrients to muscles while clearing waste or the detoxification of your body.
A 2022 Frontiers in Physiology study on contrast bath therapy (alternating hot and cold exposure) found improved muscle recovery and reduced fatigue compared to single-temperature interventions.
Mentally, the shift from intense heat to shocking cold trains the nervous system to adapt to stress, fostering resilience and younger looking skin. This could explain why Kid Rock, whose career demands physical and mental stamina, might gravitate toward this type of regimen.
A Personal Case Study: Heat Training in a Gym Since 2017
To confirm my results using heat training and cold plunging since 2017, I am able to model with models in their mid-20’s leading up to our annual classic car and airshows, noted in the above photograph. My simple home gym with simple exercise equipment offers me both challenges and benefits using a sauna-like workout environment, especially without my gym being heated or air conditioned. During the summer months my gym’s temperature is at 118°F that I workout for 60- minutes.
My Home Gym Environment-
- April–October (7 months): Temperatures range between 100-118°F, creating a sauna-like atmosphere.
- November–March (4 of 5 months): Temperatures range between 80 – 95°F for a semi-sauna-like atmosphere for 45- minutes.
- Cold Plunge: That I do in my post-workouts incorporate cold exposure between a simple cold shower to an ice bath between 52- 60° F between 10 and 15- minutes.
IMPORTANT: If you are just starting taking cold plunges just use cool tap water out of the faucet unit you get acclimated to cooler temperatures. Cold plunges takes a lot of metal discipline, so take it slow and easy at first.
Training at an average temperature 97°F for most of the year places significant demands on my cardiovascular and thermoregulatory systems, likely yielding benefits similar to those outlined above.
Your Routine and Observations
Since 2017, I have consistently trained in this heat-training environment, followed by cold plunge Post-workout therapy. While I haven’t shared specific exercises, you can consult a personal trainer based on a mix of resistance training (e.g., cardio-aerobic and strength training exercises). The cardiovascular work part given provides the athletic performance level you want to have even over the age of 50.
Your observations include:
- Physical Benefits: Enhanced endurance, muscle preservation, and recovery, despite the grueling conditions.
- Mental Benefits: Increased focus and resilience, as pushing through workouts in 115°F heat requires significant mental fortitude.
- Challenges: The lack of climate control makes sessions uncomfortable, especially in peak summer months, but you’ve adapted over time.
- Also my boxing bag workout provides cognitive benefits that Parkinson’s patients use to deal with their symptoms. There is an organization called ROCK STEADY that uses boxing bag workouts help their patients.
My adherence to this regimen for over eight years since 1017 has not only provided my age-defying results, but the ability to model at age 68 with models in their mid-20’s as noted in the featured image above. It not so much the physical results that I am pleased with, but my health benefits of improved cardiovascular efficiency and heat tolerance to work on my farm and in my welding shop. I personally benefit from the cold plunging has that aids my recovery and reduced soreness, allowing me to maintain an active lifestyle. The cold plunges are especially beneficial to my back from disc issues.
Lessons from my Experience-
- Gradual Adaptation: Starting heat training in 2017, you likely built tolerance incrementally, avoiding overexertion in extreme temperatures.
- Recovery is Key: Cold plunging post-workout has been critical to managing inflammation and maintaining workout frequency.
- Mindset Matters: Your commitment reflects a growth-oriented mindset, aligning with Dr. Gabrielle Lyon’s emphasis on discipline and consistency (more on this below).
Dr. Gabrielle Lyon’s Nutritional Philosophy from her Interview on Fox & Friends on the Same Day:
Fueling the Sauna-to-Cold-Plunge Lifestyle. On the same June 3, 2025, Fox & Friends episode interviewed, Dr. Gabrielle Lyon, a board-certified physician and author of Forever Strong, discussed her muscle-centric approach to health, emphasizing a high-protein diet to support longevity and performance.
In my SARSO Diet in addition to Dr. Lyon’s high protein, I also include high fiber, with Omega-3 and Omega-6 fatty acids that are importance in a balanced diet, complementing your nutritional approach to maintaining a healthy life and waistline.
QUESTION: So what is a healthy waistline- Take your height either in inches or centimeters and simply divide by 2.
EXAMPLE: My height is 66- inches so my healthy waistline should be= 66/2 = 33- inches. But because I model in front of a highly demanding camera lens, I use the denominator 2.25; or 66/2.25 = 29.33- inches. My actual waistline is 29.0 inches that I measure each week.
Conclusion:
While details were limited due to the limited time of this interview with Kid Rock, the science supports the boost cardiovascular health, muscle recovery, and mental resilience. My own experience since 2017 in a 95–115°F home gym and cold plunges has validated both my workout and my SARSO Diet approach based on the featured image taken in October of 2024. The high-protein, high-fiber, and high Omega 3 and 6 diet, provides me the nutritional backbone to fuel my active lifestyle that includes aviation. We did another photoshoot to promote our classic car and air show where my model and I are posing in front of our hangar with a A-10 Warthog that was flown in for our airshow in November of 2024:
By blending these elements—heat training, cold exposure, and muscle-centric nutrition—you can take advantage of the science for an age-defying lifestyle. Whether you’re a rock star or a home gym warrior, like I am, this sequence offers a path to physical and mental strength. REMEMBER to start small, stay consistent, and embrace the discomfort—but listen to your body this is where age-defying lifestyle transformation happens, even if you are over your 50’s.
