Is it recommended to do cold exposure followed by sauna or the reverse?

It is recommended to start with heat exposure (such as a sauna) and then proceed to cold exposure. This sequence maximizes the benefits associated with each therapy. Specifically, starting with a sauna or other form of heat exposure can increase norepinephrine levels, which have benefits for mood, focus, and alertness. Following up with cold exposure helps to enhance these effects by further boosting catecholamine levels like dopamine and norepinephrine 1. This sequence, known as heat followed by cold, is also utilized by Andrew Huberman personally as part of his routine, underscoring its effectiveness 1.