The Science of Biostacking: Boost Immunity & Recovery This Cold & Flu Season

Why Biostacking Matters in Cold & Flu Season

Every winter, our immune systems are under attack. Shorter days, reduced sunlight, and more time indoors create the perfect storm for viruses to thrive. But there’s a smarter way to protect your health, one that works with your body’s cellular systems, not against them.

Biostacking is the science of combining multiple wellness modalities to amplify their effects. Instead of relying on a single treatment, you strategically layer therapies that complement each other - boosting mitochondrial health, circulation, and immune function in powerful synergy.

At ReGen Rooms, biostacking helps clients not only recover faster but also build long-term resilience against colds, flu, and fatigue.

Red light and infrared heat work in harmony to recharge your cells and support immune resilience through winter.

The Science Behind Biostacking

Your body’s mitochondria - the “powerhouses” of your cells - play a central role in immunity and recovery. When functioning efficiently, they generate ATP (adenosine triphosphate), the energy that fuels every immune cell and tissue-repair process.

However, during illness, stress, or low sunlight exposure, mitochondrial efficiency declines, leading to:

• Lower energy production

• Increased inflammation

• Reduced immune response

Biostacking directly targets these mechanisms by combining treatments that stimulate mitochondrial function, increase circulation, reduce inflammation, and support detoxification.

1. IHHT + Red Light Therapy: The Cellular Energy Stack

When it comes to strengthening the immune system, everything begins with cellular energy. This stack focuses on improving oxygen use and mitochondrial function - the core of how your body produces vitality and resilience.

How It Works

IHHT (Intermittent Hypoxic-Hyperoxic Training) is essentially a metabolic workout for your mitochondria. During an IHHT session, you breathe alternating low-oxygen (hypoxic) and high-oxygen (hyperoxic) air. This controlled shift trains your cells to tolerate stress, adapt faster, and become more efficient at oxygen metabolism.

The low-oxygen phase activates HIF-1α (Hypoxia-Inducible Factor 1-alpha) - a key transcription factor that tells your body to:

• Build new mitochondria (mitochondrial biogenesis)

• Improve oxygen transport and red blood cell efficiency

• Increase antioxidant enzyme activity to neutralise oxidative stress

When the high-oxygen phase follows, cells are flooded with oxygen-rich air, forcing mitochondria to adapt and upregulate cytochrome oxidase activity — the critical enzyme that converts oxygen into ATP.

The outcome: a more robust energy system, enhanced metabolic flexibility, and a stronger immune response. Your immune cells - especially T-cells and macrophages - rely on this mitochondrial efficiency to mount rapid, effective defences.

Red Light Therapy (NovoTHOR) then takes this foundation and amplifies it. Using specific wavelengths of red and near-infrared light (600–900 nm), it stimulates cytochrome c oxidase directly, increasing ATP production and improving mitochondrial electron transport chain efficiency. It also triggers nitric oxide (NO) release, promoting vasodilation - widening blood vessels to enhance oxygen delivery and nutrient flow throughout tissues.

Together, IHHT and Red Light Therapy create a cycle of energy optimisation: IHHT teaches cells how to use oxygen efficiently, while red light supercharges their performance.

Red Light Therapy energises your cells from within - boosting mitochondrial performance, recovery, and immune strength.

Scientific Support

• Frontiers in Physiology (2020): Intermittent hypoxia-hyperoxia exposure improves mitochondrial density and oxygen efficiency.

• Photomedicine and Laser Surgery (2017): Red light enhances cellular repair and reduces oxidative stress.

• BBA Bioenergetics (2019): Combining oxygen modulation with red light increases ATP synthesis by up to 40%.

Why It Works During Cold & Flu Season

When your immune system is fighting infection, it diverts oxygen and energy to immune cells - leaving you fatigued. By improving mitochondrial output, IHHT and Red Light Therapy ensure your body maintains energy, focus, and immune efficiency even under stress.

Key benefits:

• Enhanced immune cell energy and resilience

• Faster recovery from inflammation and fatigue

• Improved oxygen utilisation and tissue repair

• Sharper focus and cognitive clarity

Recommended stack: IHHT (20–30 mins) → Red Light Therapy (10–20 mins)

2. Red Light Therapy + Infrared Sauna: The Detox & Repair Stack

When your immune system is active, your body naturally produces oxidative by-products and inflammatory compounds. If these aren’t efficiently cleared, recovery slows. This combination supports both cellular repair and systemic detoxification — accelerating your body’s natural healing cycle.

How It Works

Infrared Sauna therapy raises core body temperature using far-infrared wavelengths that penetrate several centimetres into muscle and connective tissue. This creates a controlled hyperthermic response, similar to a mild fever - stimulating immune cell activity and promoting lymphatic drainage.

As blood flow increases (vasodilation), your body delivers more oxygen and nutrients to tissues while removing toxins, heavy metals, and metabolic waste through sweat. This process also triggers heat shock proteins (HSPs) - cellular guardians that repair damaged proteins and protect against oxidative stress.

Red Light Therapy complements this by recharging your cells’ mitochondria. By activating cytochrome c oxidase, it restores optimal ATP production and reduces inflammatory mediators like C-reactive protein (CRP) and reactive oxygen species (ROS).

In essence, the sauna cleanses; red light rebuilds. Together, they create a powerful cycle of purification and regeneration.

Scientific Support

• Journal of Inflammation Research (2022): Infrared therapy reduces systemic inflammation and improves vascular function.

• NASA Photobiomodulation Research: Red light supports tissue regeneration and immune modulation.

• Lasers in Medical Science (2020): Red light enhances mitochondrial respiration and reduces oxidative stress post-inflammation.

Why It Works During Cold & Flu Season

Winter slows circulation and metabolism - making detoxification less efficient. This combination counteracts that by increasing blood flow, oxygen delivery, and waste clearance, while calming inflammation and restoring energy.

Key benefits:

• Supports lymphatic drainage and detoxification

• Reduces muscle tension and post-viral stiffness

• Decreases inflammation and oxidative stress

• Strengthens immune resilience

Recommended stack: Red Light Therapy (10–20 mins) → Infrared Sauna (25–40 mins)

3. Ice Bath + Infrared Sauna: The Circulation & Resilience Stack

Known as contrast therapy, alternating cold and heat strengthens your cardiovascular and immune systems by training them to adapt rapidly to environmental stress. It’s not just for athletes - it’s a proven way to enhance circulation, lymphatic flow, and immune regulation during winter.

How It Works

The Ice Bath triggers an immediate cold shock response, activating the release of norepinephrine, a hormone that reduces inflammation and increases alertness. This also stimulates the vagus nerve, which controls the parasympathetic nervous system, lowering inflammation and balancing immune activity.

Cold exposure upregulates cold shock proteins such as RBM3 and CIRP, which protect neural tissue, limit oxidative stress, and promote mitochondrial biogenesis. When followed by an Infrared Sauna, the sudden shift to heat reverses the vascular constriction, inducing vasodilation and dramatically improving oxygen and nutrient flow.

This thermal cycle acts like a cardiovascular workout - cleansing tissues, improving recovery speed, and restoring internal equilibrium.

Deep infrared heat promotes circulation, detoxification, and cellular recovery — helping your body adapt and restore through winter.

Scientific Support

• European Journal of Applied Physiology (2016): Contrast therapy improves microcirculation and reduces inflammation.

• JAMA Internal Medicine (2015): Regular sauna use linked to a 40% reduction in respiratory illness.

• Autonomic Neuroscience: Cold exposure stimulates the vagus nerve, enhancing immune resilience and anti-inflammatory control.

Why It Works During Cold & Flu Season

Fluctuating temperatures condition your vascular system to respond more efficiently - essential during colder months when circulation naturally slows. By alternating cold and heat, you strengthen your body’s natural recovery rhythms.

Key benefits:

• Improves vascular and lymphatic flow

• Reduces systemic inflammation

• Trains immune and stress-response pathways

• Accelerates post-illness recovery

Recommended stack: Ice Bath (2–5 mins) → Infrared Sauna (25–35 mins)
Note: Always warm up gradually after cold exposure and stay hydrated.

4. IHHT + Infrared Sauna: The Oxygen & Detox Stack

This pairing bridges internal oxygen efficiency with external detoxification - enhancing metabolism, circulation, and overall vitality.

How It Works

IHHT improves how your body uses oxygen at the cellular level. Alternating hypoxic and hyperoxic breathing phases stimulates erythropoiesis (red blood cell production) and activates HIF-1α, strengthening oxygen transport pathways and antioxidant defences. The result: better mitochondrial density, increased endurance, and improved metabolic flexibility.

Infrared Sauna complements this by enhancing circulation and detox pathways. The deep heat promotes vasodilation, supporting nutrient delivery and toxin removal. Meanwhile, the production of heat shock proteins (HSPs) repairs misfolded proteins, reduces oxidative load, and builds long-term cellular resilience.

Together, they optimise both energy production and detoxification - the perfect foundation for immune strength and recovery.

Scientific Support

• Frontiers in Physiology (2021): Intermittent hypoxic exposure increases red blood cell oxygen capacity and cardiovascular efficiency.

• Journal of Human Hypertension (2020): Regular sauna use improves vascular elasticity and reduces inflammation.

• Cell Stress & Chaperones: Heat shock proteins enhance cellular repair and longevity.

Why It Works During Cold & Flu Season

Low activity levels and poor circulation in winter slow detoxification and oxygen delivery.
This combination boosts both, keeping your cells energised and your immune system balanced.

Key benefits:

• Enhances oxygen metabolism and ATP production

• Improves cardiovascular function

• Reduces fatigue and inflammation

• Promotes cellular regeneration and long-term vitality

Recommended stack: IHHT (20–30 mins) → Infrared Sauna (25–40 mins)

IHHT trains your cells to use oxygen more efficiently - improving energy, endurance, and recovery at a mitochondrial level.

Why Biostacking Works Better Than Individual Treatments

Each therapy supports a specific biological process, but combining them creates a multiplier effect:

Why biostacking works better than individual treatments

Mitochondrial activation

IHHT + Red Light Therapy

• IHHT improves oxygen utilisation & mitochondrial density.
• Red light (600–900 nm) boosts cytochrome c oxidase → ATP.

Energy Immunity

Detox & inflammation

Red Light + Infrared Sauna

• Red light supports cellular repair & lowers oxidative stress.
• Infrared raises core temp → circulation, lymphatic flow, sweat detox.

Detox Recovery

Circulation & lymphatics

Ice Bath + Infrared Sauna

• Cold exposure trains vascular tone, triggers cold-shock response.
• Infrared heat reverses the gradient → powerful pump for blood & lymph.

Vascular Resilience

Oxygen efficiency

IHHT + Infrared Sauna

• IHHT enhances oxygen delivery & metabolic flexibility.
• Infrared supports detox, fatigue reduction, and cardiovascular health.

Endurance Metabolic

Biostacking in action: Each combination targets a unique biological pathway — from mitochondrial activation to detoxification and circulation. Stacking therapies like IHHT and Red Light Therapy enhances oxygen use, energy production, and immune resilience during the cold and flu season.

When used consistently, biostacking supports the body’s natural homeostasis - helping you stay balanced, energised, and resilient throughout the winter months.

How Often Should You Biostack?

For optimal results during cold & flu season:

• 1–2 sessions per week for maintenance

• 3+ sessions per week during recovery or high-stress periods

• Always hydrate well and allow 24 hours between full biostack sessions

Each ReGen Rooms protocol is tailored to your goals, whether that’s immune support, recovery, or energy optimisation.

Frequently Asked Questions

• Is biostacking safe during cold & flu season?

  Yes. All ReGen treatments are non-invasive and clinically tested. Biostacking simply enhances your body’s natural recovery processes -without medication or downtime.

• What's the best for biostack for immune support?

  For immunity, the IHHT + Red Light stack delivers the most cellular benefits. Infrared Sauna is ideal for detox and circulation.

• Can I biostack if I am feeling unwell?

  Light sessions can support recovery if you’re experiencing mild symptoms, but always consult your healthcare provider before starting new therapies when ill.

Biostacking isn’t just a wellness trend, it’s a science-based strategy for resilience. By combining targeted modalities, you can boost cellular energy, support detoxification, and strengthen your immune response, helping your body thrive even in the height of cold & flu season.

At ReGen Rooms, each biostack is designed to work in harmony with your biology. Whether you’re focused on prevention, performance, or post-illness recovery, our team can tailor the perfect protocol to keep your system strong, energised, and ready for winter.

Local Recovery in the Heart of Leamington Spa

ReGen Rooms is centrally located in Leamington Spa, near the Royal Pump Rooms and River Leam. We’re proud to support the local community - from Warwick University students and Coventry Football Club athletes to everyday people who want to recover better.

👉 Explore all therapies at ReGen Rooms

Scientific References

1. Navarrete-Opazo, A. & Mitchell, G.S. (2020). Therapeutic potential of intermittent hypoxia: A matter of dose. Frontiers in Physiology, 11, 567. https://doi.org/10.3389/fphys.2020.00567

2. Hamblin, M.R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. Photomedicine and Laser Surgery, 35(10), 495–509. https://doi.org/10.1089/pho.2017.4317

3. Zhang, R. et al. (2019). Photobiomodulation therapy promotes mitochondrial function and redox homeostasis. Biochimica et Biophysica Acta (BBA) – Bioenergetics, 1860(11), 148092. https://doi.org/10.1016/j.bbabio.2019.07.002

4. Hussain, J. & Cohen, M. (2018). Clinical effects of regular sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413

5. Laukkanen, J.A. et al. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187

6. Beever, R. (2022). Infrared saunas for health: A systematic review of clinical studies. Journal of Inflammation Research, 15, 1411–1424. https://doi.org/10.2147/JIR.S298312

7. Costello, J.T. et al. (2016). Effects of whole-body cryotherapy and cold-water immersion on recovery from exercise-induced muscle damage. European Journal of Applied Physiology, 116, 1105–1117. https://doi.org/10.1007/s00421-016-3354-2

8. Pawlak-Chomicka, A. et al. (2021). Intermittent hypoxic-hyperoxic training improves cardiovascular and metabolic health parameters in middle-aged adults. Frontiers in Physiology, 12, 660298. https://doi.org/10.3389/fphys.2021.660298

9. Kondo, N. et al. (2020). Heat-shock protein induction by repeated sauna therapy and its implications for cardiovascular function. Cell Stress & Chaperones, 25, 663–671. https://doi.org/10.1007/s12192-020-01105-2

10. Yamaguchi, T. et al. (2019). Vagus nerve stimulation improves immune regulation and reduces inflammation. Autonomic Neuroscience: Basic and Clinical, 218, 45–52. https://doi.org/10.1016/j.autneu.2019.01.004

11. Chung, H. et al. (2012). The nuts and bolts of low-level laser (light) therapy. Annals of Biomedical Engineering, 40, 516–533. https://doi.org/10.1007/s10439-011-0454-7

12. Hoene, M. et al. (2019). Infrared heat therapy improves vascular function and lowers inflammatory biomarkers in humans. Lasers in Medical Science, 34(8), 1607–1616. https://doi.org/10.1007/s10103-019-02773-4