I get a lot of questions about what I would recommend for an infrared sauna prep routine, and honestly, I get why. The wellness internet has plenty of opinions about what you should be doing before, during, and after a session—and sorting through all of it can feel like a part-time job. This episode is my attempt to just cut through it and share what I actually do.

In Episode 101 of Homes That Heal, I tackle some of the infrared sauna prep questions I get asked most—from supplements and hydration to dry brushing technique, warmup hacks, and a few grounding rituals for the days when you need more than just a good sweat. Here’s the full rundown.

Infrared Sauna Prep Starts with Supplements—But Tread Carefully

Full disclosure: I’m not a huge fan of the supplement industry as a whole. A lot of it is marketing dressed up as wellness. When people ask me which supplements to take before a sauna session, I’ll be honest, I cringe a little. Not because it’s a bad question, but because supplements are deeply personal—what works beautifully for one person may not be right for another.

Some supplements—activated charcoal, zeolite clay, and similar detox-forward products—can actually dehydrate you significantly. Others can be hard on your gut and digestion. That’s the last thing you want going into a heat therapy session.

My rule of thumb: stick to things that can only help, not harm.

Chlorella: My Long-Time Favorite

Chlorella has been in my routine for years. I first started using it during a heavy metal detox protocol, working alongside a practitioner who was muscle testing my body and adjusting my dosage every few weeks. Since then, I’ve continued taking it—at a more general dose—because of how well it supports the body’s natural detoxification process.

And it’s not just about detox. Chlorella and its algae sibling spirulina are genuinely rich in nutrients—proteins, amino acids, and a whole lineup of things your body actually recognizes and uses. My favorite brand is ENERGYbits®. I had the founder, Catharine Arnston, on the podcast back in Episode 65—it’s wildly informational and worth a listen if you really want to understand what algae can do for your health.

Electrolytes: Non-Negotiable

This one isn’t fancy, but it matters. When you’re sweating—whether from a sauna session, a workout, or both—your body needs to replenish what it’s releasing. Electrolytes support that process before and after heat therapy.

My daily ritual is warm lemon water first thing in the morning. On sauna days, I also drink warm water with a pinch or two of Himalayan salt before I get in. Simple, effective, and zero marketing required.

I also love LMNT for a more portable option. It has lots of flavors, is easy to travel with, and the grapefruit is my personal favorite. You can find it on my Jen Recommends page.

How to Raise Your Body Temperature Before Infrared Sauna Use

This is one of the most common infrared sauna prep questions I get—especially from women who find it takes a while to get sweating. The warmup phase can eat up five to seven minutes of your session before your body really kicks in. If you want to skip that and get right to the good stuff, here are my favorite ways to raise your core body temperature before stepping inside.

The Power Plate

I have a Power Plate at home and use it for about nine minutes before my sauna sessions. It’s fantastic for lymphatic flow, gets your heart rate up, and has you warm before you even step inside. You can find it on my Jen Recommends page if you want to take a look.

There are a lot of vibration plate options at various price points—Power Plate has been around for a long time and is a well-established brand, but there are solid options across the board depending on your budget.

A Hot Shower or Epsom Salt Bath

This one is wonderfully low-tech. Stand under a hot shower for five minutes or soak in an Epsom salt bath, and your core temperature will already be climbing by the time you towel off and step into the sauna. I keep this one in my back pocket for days when I don’t have a ton of time but still want to get the most out of my session.

A Hot Beverage

A warm cup of tea before your infrared sauna session is a genuinely underrated warm-up tool. My personal favorite is Get Burning by The Republic of Tea—it’s loaded with cinnamon and metabolism-supporting spices that warm you from the inside out. It’s cozy and it works.

I’m a little less enthusiastic about coffee as a pre-sauna drink since it can spike cortisol and is dehydrating, but for a lot of people it does the trick. Just make sure you’re countering it with plenty of water.

Lymphatic Workouts and HIIT Intervals

If you want to combine your warm-up with something more intentional, I do a seven-minute lymphatic workout most mornings—jumping jacks, squats, lunges, golf swings, arm movements. It gets the whole body moving and supports lymphatic flow before heat therapy does its thing.

For those who want to go harder, short HIIT intervals work really well too. A ten-minute treadmill session alternating between walking and all-out sprinting, and you’ll be sweating before you even open the sauna door.

Dry Brushing: Why It Belongs in Your Infrared Sauna Routine

I keep a dry brush on my sauna bench. Not in a drawer, not in a cabinet—right there on the bench, so it’s always ready. That probably tells you everything you need to know about how I feel about it.

How to Dry Brush (and Why Direction Matters)

Dry brushing is exactly what it sounds like: using a natural bristle brush on dry skin in short, sweeping strokes. The key detail most people miss is direction; you always brush toward your heart. Start at the bottoms of your feet, work up your legs, then move to your arms and torso, always moving upward and inward.

I typically do two to three minutes per side. It takes less time than you’d think, and the benefits stack up fast.

What Dry Brushing Does for Your Body

The short list: lymphatic drainage, improved circulation, exfoliation, and skin smoothing. It sloughs off dead skin cells and gets the lymphatic system moving in a way that pairs beautifully with the detox support that infrared sauna prep is all about.

I started dry brushing years ago during my 100-pound weight loss journey, and I credit it as one of the reasons my skin stayed smooth and elastic throughout. I’ve also seen it help reduce the appearance of cellulite over time—not overnight, but consistently with regular use.

If you don’t have a dry brush yet, it’s one of the most affordable additions you can make to your home wellness routine. And once it’s living on your sauna bench, you’ll actually use it.

When You Need More Than Heat: Five Grounding Rituals for Heavy Days

This wasn’t on my original question list for this episode, but I felt like I needed to share it. On Mother’s Day, I got a voice text from one of my closest girlfriends. She lost her mom a couple of months ago and is navigating some really hard family circumstances on top of that grief. She’d gotten through most of the day okay, and then a wave just came over her. She reached out asking what my go-tos were for working through that kind of heavy energy.

My heart hurt for her. And after I sent her the biggest virtual hug I could manage, I shared these five things. I thought they might be helpful for you too.

1. Barefoot on the grass—lying down. Not just standing. Actually lying down and letting Mother Earth hold you. Be heavy. Let nature do the work. Stay as long as you need.

2. A hot bath with rose or lavender oil. Soft music, silence, bubbles—whatever you need. I’ve been really drawn to rose oil lately. The frequency of rose is genuinely high, and I feel like it works with the heart in a deep way.

3. “Grateful” by St. Finnikin. It’s about three minutes long. I listen to it while doing a full mental dump of everything and everyone I’m grateful for. I’ve been using this one for years and it never gets old.

4. Abraham Hicks “Good Morning Rampage.” I’ve been listening to this for eight or nine years. You honestly cannot listen to the whole thing and still be in a bad mood after. That’s not an exaggeration.

5. Find moving water. Stand on a riverbank, bury your feet in the sand, and imagine the earth taking your stress and replacing it with something lighter and brighter. You can also write a letter—to someone you’ve lost, to a version of yourself you’re ready to release, to whatever feels right—read it out loud at the water’s edge, and let it go.

Our feet have the largest pores in our body. They’re basically our roots. There’s something really powerful about using them intentionally.

The Takeaway

Infrared sauna prep doesn’t have to be complicated. Warm salt water before you step in, a few minutes of dry brushing once you’re inside, and a simple warmup routine to get your body moving—that’s genuinely enough to transform your sessions.

And on the heavy days? The sauna is still there. But so is the grass, good tunes, and the riverbank.

Resources

• Take a peek at my Jen Recommends list to see more of my favorite products.
• Grab my FREE Home Wellness Checklist here for more tips.
• The newsletter is where I get a little more personal. If you’re not on the list yet, come join us.

Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.