The Science of Cold, Heat & Light: Why We’re Launching Avanto° in Deddington

At Hall Personal Training, we’ve always been about performance and progression. But thriving isn’t just about reps and routines, it’s about building resilience at the cellular level. That’s why we’re launching Avanto°, a cutting-edge wellness & recovery space in Deddington, opening 12th August, and open to everyone – not just Hall Training members.

Avanto° brings together the power of cold plunge, infrared sauna, and red light therapy, three proven tools designed to improve your physical and mental well‑being via contrast therapy and hormesis.

Why Avanto°? The Power of Hormesis

Our modern environment has become too comfortable – heated homes, climate control, convenience. But the human body adapts best when challenged. The practices we offer at Avanto° are based on the concept of hormesis – the idea that small, manageable stressors can make you more resilient over time.

Think of it like a workout for your nervous system and cells. When done safely and consistently, exposure to cold, heat, or light creates a hormetic effect that:

1. Triggers powerful healing responses
2. Improves mitochondrial function
3. Regulates stress hormones
4. Builds tolerance to discomfort and emotional stress

It’s not just about short-term recovery, it’s about long-term adaptation.

“Hormesis is a fundamental biological principle where what doesn’t kill you – in the right dose – makes you stronger.”
– Mattson, M.P. (2008).

1. Infrared Sauna

What is it?
Infrared saunas use light to heat your body directly (rather than heating the air like traditional saunas), allowing for a more tolerable and deeper sweat at lower temperatures.

How it works:
Infrared waves penetrate the skin, increasing core body temperature and stimulating circulation, detoxification, and cellular repair. It also activates heat shock proteins, known to support longevity and immune health.

Science-backed benefits:

• Multiple studies now show a 25–50% reduction in cardiovascular mortality for those using saunas 4‑7 times/week. Compared to once per week: hazard ratio for fatal CVD events drops to ≈0.23–0.37.

• Improved Cardiovascular Health & Longevity: Regular sessions increase circulation, lower blood pressure, and improve heart function and artieral stiffness – mimicking the effects of moderate exercise. Even in individuals with high inflammation markers (hsCRP) – regular sauna mitigates that risk. (Tanjaniina Laukkanen, et al. 2018)
• Reduced Pain & Inflammation: Infrared heat can ease joint and muscle pain by increasing cytokine Interferon. Infrared has also been shown to activate heme oxygenase-1, an enzyme that produces antioxidants – making it popular for arthritis, pain management and recovery. (Lin CC, Liu XM. et al. 2008)

• Improve Cognitive Health: Studies show consistent sauna use is linked to reduced risk of dementia, cardiovascular disease, and all-cause mortality. (Laukkanen et al. 2015)

Common myth:
“Infrared saunas are unsafe and cook you from the inside”
Yes; infrared and micro-wavelengths are neighbours on the electromagnetic spectrum but they’re totally different!
Microwaves heat food by agitating water molecules at very high frequencies, causing friction.
Infrared saunas use gentle, naturally occurring light waves – like sunlight without the UV – that safely warm the body from within . The heat is soothing, not aggressive, and doesn’t “cook” you.

It’s more like basking in the warmth of the sun on your skin – not being reheated like leftovers

2. Cold Plunge Therapy

What is it?
Cold water immersion involves submerging your body in water below 12-15°C for a short period, typically 1 to 5 minutes.

How it works:
Cold exposure activates your sympathetic nervous system, spikes norepinephrine, reduces inflammation, and improves vascular tone. It also triggers brown adipose tissue, which helps regulate metabolism and heat production.

Science-backed benefits:

• Boosts mental performace & clarity: Cold exposure triggers the release of powerful neurochemicals like norepinephrine, epinephrine, and dopamine, which can increase by 250 – 530% during and after immersion. These catecholamines enhance focus, alertness, and mood, making you feel sharper, more energised, and mentally resilient. (L. Jansky et al. 1996)
• Improves metabolic health & metabolism: Regular cold water immersion stimulates brown fat – a type of fat that helps increase energy production and stimulates UCP-1 that turns excess energy into heat, increasing metablic rate by 350%. (P Srámek et al. 2000)
• Improves physical performance & recovery: Cold water immersion has been shown to support faster recovery following high-intensity or endurance exercise. Short immersions (<5 minutes) can improve muscle power, reduce soreness, and lower levels of circulating creatine kinase – a marker of muscle damage – making it a powerful tool for physical recovery. (Moore et al. 2022)

Common myth:
“Women shouldn’t do cold exposure”
It’s a physiological fact, women do feel cold more intensely than men. They begin shivering at higher temperatures, their skin cools faster and report discomfort quicker. But this heightened sensitivity doesn’t mean weakness. Instead, it reflects a fundamentally different physiological response to cold. In fact, once ‘cold adapted’ women are better at maintaining the cold benefits with less physiological stress compared to me. (Kaikaew et al. 2018)

3. Red Light Therapy (Photobiomodulation)

What is it?
Red light therapy (RLT), also known as photobiomodulation (PBM) or low-level light therapy (LLLT), uses specific wavelengths of red and near-infrared light (600–1200nm) to stimulate beneficial biological processes – especially in the mitochondria, the powerhouse of your cells.

How it works:
Red and NIR light target three key mechanisms:

1. Red and NIR light helps to “unblock” cytochrome c oxidase – a key enzyme in energy production – by displacing nitric oxide and enhancing ATP (energy) production by up to 70%. (De Freitas and Hamblin 2023)
2. It activates a growth factor known as, Transforming Growth Factor Beta-1 (TGF-β1), crucial for healing and regeneration.  A Journal study of Clinical Laser Medicine & Surgery found that red light therapy accelerated wound healing by an average of 36% compared to controls within 30 days.
3. Red and NIR stimulate non-visual pain receptors – like TRPV1- to reduce pain and inflammation. (Gupta et al. 2013)

These primary mechanisms of action trigger a cascade of other downstream cellular and systemic benefits.

Science-backed benefits:

• Reduces Pain: Red light therapy can modulate cytokine activity, decrease pro-inflammatory markers and promote the expression of anti-inflammatory markers, which helps alleviate pain associated with inflammatio. A review published in Pain Research and Management, red light therapy was reported to provide significant pain relief ranging from 20% to 70% in various conditions, such as musculoskeletal disorders, joint pain, and chronic low back pain. (Gupta et al. 2013)
• Improves ATP Production and Cellular Energy: Red and NIR light stimulates Cytochrome C Oxidase (CCO) a main mitochondrial target for light therapy. Illuminating it with red/NIR light can enhance cellular respiration and energy production, mainly by freeing CCO from NO inhibition, which can increase ATP production by up to 70% in certain cell types. (De Freitas and Hamblin 2023)
• Improves cognnitive function: Red and NIR light can influence cognitive function, mood, and even neuroprotection. When applied to the head, RLT can improve focus, memory & reaction time. Reduce symptoms of depression & anxiety and increase cerebral blood flow.This is likely due to enhanced mitochondrial activity in neurons and increased nitric oxide release, which boosts brain energy and oxygenation. (Cassano et al. 2016)

Common myths:
“Red light damages your eyes.”
False – research shows the opposite. A 3-minute exposure to 670nm red light has been shown to restore mitochondrial function in the aging retina and improve colour contrast vision for up to a week. (Shinhmar et al., 2021)

“It works better in the sauna or while exercising.”
Actually, combining RLT with heat reduces its effectiveness. Heat and sweat interfere with light absorption and disrupt the cellular pathways RLT is meant to activate (Hamblin & Arany). For best results, it should be used when the body is cool and dry.

The Avanto° Experience

At Avanto°, we combine cold, heat, and light into a personalised experience. Whether you’re popping in for a quick plunge, layering light with sauna for recovery, or coming for a thirty or 60-minute contrast session, our space is calm, private, and designed to help you feel calm through contrast.

We’re excited to open Avanto° to the entire Oxfordshire and Cotsworld community, not just Hall Training members. You don’t need a gym membership – you just need the intention to feel better (and get out of your comfort zone a little).

If you would like to be among the first to experience it, and receive 50% off your first two sessions, join our Avanto° Heimo (tribe) newsletter and be the first in-line when we go live!

You can also follow us on Instagram @Avanto.Wellness for updates, education, and launch news.