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The pursuit of longevity is about maintaining vitality, health, and quality of life as we age. Infrared sauna and cold plunge therapies promote longevity by enhancing circulation, supporting detox pathways, and improving sleep—all essential factors in maintaining a healthy, long life.
In my own family, I’ve witnessed firsthand how regular sauna use can have a powerful effect on longevity. My father has experienced lowered blood pressure and heart rate from consistent sauna sessions, and I’ve seen how it’s helped maintain his vitality and heart health over time. At Monarch, longevity is about optimizing all aspects of your well-being. Our infrared sauna and cold plunge therapies enhance blood flow (movement), promote detoxification (nutrition), improve relaxation and sleep (mental health), and build resilience to stress. These benefits align with our core pillars of sleep, breath, movement, nutrition, mental health, and community, ensuring you live a vibrant, healthy life for years to come. Take the first step toward a healthier, longer life – Schedule a complimentary consultation or book your infrared sauna and cold plunge session today and feel the difference. New to Monarch...
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Infrared saunas promote circulation, while cold plunges significantly reduce inflammation, easing muscle and joint pain. For post-surgical patients, this combination can help reduce swelling and promote faster healing.
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02.
Enhanced Blood Flow and Oxygenation
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Infrared heat encourages the dilation of blood vessels, which improves blood flow to injured areas, supporting tissue repair and recovery. Cold plunges help constrict blood vessels, reducing edema and flushing out metabolic waste.
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03.
Boosted Immune Function
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Regular sauna use has been shown to stimulate immune system activity, aiding the body’s ability to fight infections or recover from illness.
Optimal Protocol for Recovery:
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At Monarch, recovery is viewed through a holistic lens that incorporates the mind, body, and spirit. Infrared sauna and cold plunge therapies not only aid in physical recovery but also support sleep (critical for healing), circulation (movement), detoxification (nutrition), and mental resilience, aligning with Monarch’s six pillars. These therapies will help you feel more balanced and ready to return to your everyday activities with renewed energy.
Rebuilding strength and recovering from injury, surgery, or illness can feel overwhelming, but infrared sauna and cold plunge therapies offer a gentle yet powerful way to accelerate healing and restore balance.
Don't wait to feel better. Schedule your complimentary consultation or book an infrared sauna and cold plunge session today to aid your recovery.
Rebuilding strength and recovering from injury, surgery, or illness can feel overwhelming, but infrared sauna and cold plunge therapies offer a gentle yet powerful way to accelerate healing and restore balance.
Don't wait to feel better. Schedule your complimentary consultation or book an infrared sauna and cold plunge session today to aid your recovery.
New to Monarch...
Get in the know with all our tips, tricks, hack and special offers for all things aesthetics, performance & longevity.
Whether you’re an elite athlete or a fitness enthusiast, recovery is as critical as training when it comes to improving performance. Infrared sauna and cold plunge therapies are powerful tools to support recovery, improve endurance, and enhance overall athletic performance.
Key Benefits of The Infrared Sauna & Cold Plunge
01.
Improved Endurance and Stamina
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Infrared heat boosts blood flow, delivering more oxygen to your muscles during and after exercise, which helps improve endurance and reduce muscle fatigue. This enhances recovery times and allows you to push harder in subsequent training sessions.
“Heat exposure through saunas can increase plasma volume and blood flow to the heart, improving endurance,” says Dr. Andrew Huberman. |
02.
Faster Recovery from Training
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Saunas stimulate the release of growth hormone, which aids in muscle recovery. Cold plunges help reduce inflammation and minimize muscle soreness after intense training, allowing you to bounce back more quickly.
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03.
Enhanced Mental Focus and Resilience
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Saunas and cold plunges activate stress-adaptive pathways, enhancing your mental toughness and resilience. This is especially important for athletes who need to stay sharp both physically and mentally.
Optimal Protocol for Performance:
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I created our recovery circuit at Monarch specifically with the sauna and cold plunge because I noticed that “day two” feeling of soreness after a tough workout was significantly minimized. This became particularly noticeable after my early-season sports endeavors, when my body shifts from skiing to biking after a full winter season.
Performance isn’t just about how fast or how far you can go—it’s also about how well you recover and maintain balance. At Monarch, we encourage athletes to focus on every facet of their health. Infrared sauna and cold plunge sessions support Monarch’s pillars by improving sleep quality, supporting muscle recovery (movement), aiding detoxification (nutrition), and improving mental resilience. These therapies are a natural addition to your overall performance strategy, helping you feel and perform your best.
Ready to enhance your performance and recovery? Book a complimentary consultation or schedule your sauna and cold plunge session today and experience the difference in your athletic journey.
Performance isn’t just about how fast or how far you can go—it’s also about how well you recover and maintain balance. At Monarch, we encourage athletes to focus on every facet of their health. Infrared sauna and cold plunge sessions support Monarch’s pillars by improving sleep quality, supporting muscle recovery (movement), aiding detoxification (nutrition), and improving mental resilience. These therapies are a natural addition to your overall performance strategy, helping you feel and perform your best.
Ready to enhance your performance and recovery? Book a complimentary consultation or schedule your sauna and cold plunge session today and experience the difference in your athletic journey.
New to Monarch...
Get in the know with all our tips, tricks, hack and special offers for all things aesthetics, performance & longevity.
Aesthetic health goes beyond what we see in the mirror. It’s a reflection of how our body’s systems work together in harmony. Infrared saunas and cold plunges offer a powerful combination to improve skin health, aid detoxification, and promote metabolic balance for long-term vitality. If you’ve been searching for a natural way to enhance your appearance while improving your overall wellness, these therapies are for you.
One thing I’ve noticed personally is how my skin seems to turn over more efficiently with consistent sauna and cold plunge sessions. The result? A perpetual glow and more consistency in tone, with fewer blemishes and breakouts.
One thing I’ve noticed personally is how my skin seems to turn over more efficiently with consistent sauna and cold plunge sessions. The result? A perpetual glow and more consistency in tone, with fewer blemishes and breakouts.
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01.Improved Skin Health:Infrared saunas promote collagen production and increase circulation, which delivers more oxygen and nutrients to your skin, leading to a clearer, more radiant complexion.
“Infrared saunas stimulate collagen production, enhancing skin elasticity and reducing wrinkles,” says Dr. Rhonda Patrick. |
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02.Detoxification for Clearer Skin:Sweating in an infrared sauna helps flush out toxins, heavy metals, and impurities, improving the skin’s ability to regenerate. Cold plunges, on the other hand, reduce inflammation, which helps calm irritated skin conditions like acne or eczema.
"Heat stress from infrared saunas can support detoxification pathways by increasing sweat output, which aids in removing heavy metals and other toxins from the body." – Dr. Peter Attia’s research on detox pathways |
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03.Boosted Metabolism for Weight Management:Heat exposure from the sauna enhances metabolic function by increasing the heart rate and stimulating fat burn. Cold plunges activate brown fat, which helps balance body temperature and support weight management.
"Cold exposure activates brown fat, which increases metabolism and helps regulate glucose and insulin sensitivity, both important for longevity." – Lifespan by Dr. David Sinclair |
Optimal Protocol for Aesthetics:
- Sauna Duration: Start with 20-30 minutes at 130-140°F.
- Cold Plunge: 2-3 minutes post-sauna to tighten pores and stimulate circulation.
- Frequency: 3-4 times per week for best results.
At Monarch, we recognize that skin health is a key indicator of overall wellness, but every system in the body plays a role. Infrared saunas and cold plunges do more than enhance your appearance—they promote balance across Monarch’s six core pillars: sleep, breath, movement, nutrition, mental health, and community. By improving detoxification, circulation, and metabolic health, you’ll notice benefits that extend far beyond your skin, helping you feel more vibrant and balanced in your everyday life.
Ready to experience the glow for yourself? Book a complimentary consultation or schedule your first infrared sauna session today, and start your journey towards vibrant, healthy skin.
Ready to experience the glow for yourself? Book a complimentary consultation or schedule your first infrared sauna session today, and start your journey towards vibrant, healthy skin.
New to Monarch...
Get in the know with all our tips, tricks, hack and special offers for all things aesthetics, performance & longevity.
Longevity isn’t just about living longer—it’s about living better. As I’ve cultivated Monarch’s approach to wellness, I’ve been deeply inspired by the idea that health isn’t something to chase after when we’re older—it’s something to build into our lives at every stage. The work we do at Monarch is all about supporting that goal: helping you live with vitality, energy, and grace, no matter your age.
One of my favorite things about working with the outdoorsy, active community is seeing the commitment to living life to its fullest. But longevity requires more than just staying fit—it’s about creating sustainable wellness habits that nourish us from the inside out. Whether it’s keeping our joints healthy, optimizing gut health, managing stress, or supporting brain function, everything we do at Monarch is rooted in the idea that well-being is a lifelong journey.
Our longevity services combine the best of integrative health and modern technologies, from NAD+ and nutritional guidance to detox programs and stress management tools. For example, our regenerative treatments like contrast therapy, LED red light therapy, and gut-health-focused protocols can help restore balance and optimize your body’s natural healing processes. These aren’t just quick fixes—they’re part of a holistic strategy for aging well, for feeling more vibrant as the years go on, and for preventing the issues that often come with age.
Longevity has been a key focus of mine personally and professionally. Through my own journey with yoga, breathwork, and integrative medicine, I’ve seen firsthand how vital it is to support the body’s natural rhythms. Aging, for me, is a beautiful process when it’s aligned with intentional self-care and a focus on long-term health.
One of my favorite things about working with the outdoorsy, active community is seeing the commitment to living life to its fullest. But longevity requires more than just staying fit—it’s about creating sustainable wellness habits that nourish us from the inside out. Whether it’s keeping our joints healthy, optimizing gut health, managing stress, or supporting brain function, everything we do at Monarch is rooted in the idea that well-being is a lifelong journey.
Our longevity services combine the best of integrative health and modern technologies, from NAD+ and nutritional guidance to detox programs and stress management tools. For example, our regenerative treatments like contrast therapy, LED red light therapy, and gut-health-focused protocols can help restore balance and optimize your body’s natural healing processes. These aren’t just quick fixes—they’re part of a holistic strategy for aging well, for feeling more vibrant as the years go on, and for preventing the issues that often come with age.
Longevity has been a key focus of mine personally and professionally. Through my own journey with yoga, breathwork, and integrative medicine, I’ve seen firsthand how vital it is to support the body’s natural rhythms. Aging, for me, is a beautiful process when it’s aligned with intentional self-care and a focus on long-term health.
Interested in exploring ways to boost your vitality and embrace longevity? Let’s connect for a consultation where we can explore which of our services might serve you best in your journey. Whether you want to enhance your health now or prepare for a future of vitality, Monarch is here to guide you.
In health and longevity,
Blair Lauren Brown
Founder, Monarch
Explore Longevity at Monarch
In health and longevity,
Blair Lauren Brown
Founder, Monarch
Explore Longevity at Monarch
- Book a Complimentary Consultation
- Learn more about longevity—click the button below!
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I’ve spent over 20 years exploring wellness and movement, from yoga to plant medicine and everything in between. What I’ve learned is that the way we move and recover directly impacts how we feel and perform. Whether you’re an athlete, a weekend warrior, or someone looking to stay active and strong for years to come, how we care for our bodies plays a huge role in how we show up in the world.
At Monarch, we don’t just focus on recovery after injury or strain—we’re all about performance enhancement that keeps you moving, strong, and aligned. By analyzing posture, gait, and how your body moves, we can develop personalized programs that go beyond aesthetics to help you truly feel and function at your best. Our tools, like EMSculpt Neo, are designed to build muscle and enhance physical performance while ourInfrared Saunas and PEMF Bio Mats help your body recover, restore, and maintain balance.
For me, movement has always been a way to connect with myself, my environment, and others. Whether it’s hiking in the mountains or diving into a yoga flow, staying active has been my medicine. But I also know that our bodies need the right support to keep moving at their best. That’s why our programs are built not just to help you push harder, but to recover smarter. When you train with us, we help ensure that you’re performing from the inside out—physically, mentally, and emotionally.
Ready to take your performance to the next level? I offer complimentary consultations to help identify the best programs and treatments for your needs. Whether it’s optimizing strength, improving recovery, or maintaining peak physical health, we’ve got you covered. Let’s work together to unlock your body’s true potential.
In strength and vitality,
Blair Lauren Brown
Founder, Monarch
Explore Performance at Monarch
At Monarch, we don’t just focus on recovery after injury or strain—we’re all about performance enhancement that keeps you moving, strong, and aligned. By analyzing posture, gait, and how your body moves, we can develop personalized programs that go beyond aesthetics to help you truly feel and function at your best. Our tools, like EMSculpt Neo, are designed to build muscle and enhance physical performance while ourInfrared Saunas and PEMF Bio Mats help your body recover, restore, and maintain balance.
For me, movement has always been a way to connect with myself, my environment, and others. Whether it’s hiking in the mountains or diving into a yoga flow, staying active has been my medicine. But I also know that our bodies need the right support to keep moving at their best. That’s why our programs are built not just to help you push harder, but to recover smarter. When you train with us, we help ensure that you’re performing from the inside out—physically, mentally, and emotionally.
Ready to take your performance to the next level? I offer complimentary consultations to help identify the best programs and treatments for your needs. Whether it’s optimizing strength, improving recovery, or maintaining peak physical health, we’ve got you covered. Let’s work together to unlock your body’s true potential.
In strength and vitality,
Blair Lauren Brown
Founder, Monarch
Explore Performance at Monarch
- Book a Performance Consultation
- Book EMSculpt Neo, Infrared Sauna, PEMF Bio Mat Therapy
- Discover more on recovery—click the button below!
| When it comes to beauty, I used to avoid thinking too much about it. Growing up as more of a tomboy, I focused on the things that took me outside, into nature, and into the world of movement. But over time, I realized that beauty isn’t something separate from health—it’s a direct reflection of it. True beauty radiates from the inside out. When we feel good in our bodies, when we nourish ourselves, and when we truly care for our wellness, it shows in ways that are so much deeper than just the surface. At Monarch, we see beauty as a natural outcome of your vitality. It’s the way your eyes shine when you’re well-rested, how your skin glows when your body’s in balance, and how your hair reflects the care you give it. Beauty isn’t about perfection—it’s about alignment between how you feel inside and how you present yourself to the world. Whether you’re looking to rejuvenate your skin, tighten up with non-invasive body contouring, or simply improve your sense of well-being, we have programs designed to help you feel and look your best. From cryotherapy and microneedling to LED red light therapy and Emsculpt Neo, we offer solutions that don’t just enhance your appearance but also work to improve your health. It’s all about taking care of your body in a holistic way, without judgment or pressure, just giving yourself what you need to thrive. |
| We invite you to explore how beauty and health go hand-in-hand here at Monarch. Book a consultation with me, and we can discover what might help you feel more like yourself—whether it’s a small adjustment or a whole new approach to self-care. After all, you are the medicine, and your beauty is just one way that healing shows up. |
With warmth and excitement for your journey,
Blair Lauren Brown
Founder, Monarch
Blair Lauren Brown
Founder, Monarch
Explore Beauty at Monarch
Author
Blair Lauren Brown, published author and founder of Monarch contributes to our blog regularly with original content about integrative medicine and wellness. We also feature other guest experts to share a diversity of thought leadership.
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