The Ultimate Biohacking Setup for Small Spaces (Sauna + Red Light + More)

After testing over 42 sauna brands and countless recovery tools, I’ve built what might be the most effective, compact biohacking setup for any home. Whether you’re working with a spare room or just a closet corner, this layout lets you stack red light, vibration therapy, sauna, and even cold plunges—without wasting space. I’ll walk you through how to set it up, how to rotate your routine, and what to avoid depending on your goals. This is the system I wish I had when I started.

Read the transcript >

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Transcript

Is it the biohacking? It’s a layout. It’s a room box. Welcome to Aaron’s biohacking box to get you in the zone.

Whether you have a big space or a small space. Ladies and gentlemen, the intention today is to make sure that you can set up your biohacking studio no matter how much space you have. So let’s get started. It doesn’t matter if you’re in a giant room, you have tons of equipment, tons of space, tons of money to work with, or you have a small budget, small little closet, corner of your living room, corner of your bedroom, corner of a spare room.

Doesn’t matter. Let’s go over some layouts so that you can combine multiple therapies and get the health benefits that you’re looking for. Oh no, you break that with a sharpie. I may have used the wrong marker.

All right, so we’re coming to you with Aaron’s biohacking box. So I’m going to draw you a couple examples of floor layouts. We’re not going to make this complicated. We’re just going to assume that you have the corner of a closet, the corner of a master bedroom, the corner of a spare room, a portion of the living room.

If you’re an apartment condo or something like that, let’s just imagine that you have, you know, some type of a four by six or a six by six space and we want to fit in a sauna in one corner. This is not drawn to scale necessarily, but we’ll do vibration plate sauna.

And then what we’re going to do to maximize space is we’re going to hang a red light right off the side of the sauna so that you can combine therapies. So what I want you to do is think of walking into this room. Like let’s just say the door is here.

This is a mini sauna. Something like a good size for this would be heavenly heat. I call it a mini, but I think they changed the name of it to an eco or something like that. But basically something that has a small footprint that you could fit in there.

The vibration plate isn’t this big, but when you stand on it, right, you have to have room for your arms and things like that. I like to do squats, stretches and stuff, and I either like to mount a red light therapy device in front of it or on a sauna to the side and I can turn.

So what I want you to do is you’re going to come in here, you’re going to preheat your sauna, right? You’re going to turn this on, let this preheat. Then you’re going to leave. You’re going to go make your sauna drink.

You’re going to go make your electrolytes. If you’re taking detox binders or you’re doing a routine right now, you’re going to prep those supplements. You’re going to come back in here. You’re going to hop on the vibration plate.

You’re going to turn on your red light therapy. So you’re going to start consuming whatever hydration or supplement protocol you’re choosing at this time. You’re going to prep the body for your sauna session by doing some lymph therapy on the vibration plate, and you’re also going to receive red light therapy.

You’re going to do this for five to 10 minutes. You’re going to give the sauna a chance to heat up. And one caveat that I totally forgot if vibration plates are too expensive or you have access to Facebook marketplace and there’s used rebounders or something online or use red light therapy devices by those, right?

You can replace this setup with a rebounder, stand in front of the red light and just bounce. You’ll still get the same lymphatic activation that you would from vibration plate or similar. Obviously it’s not going to be the same frequency, but still it will prep your body for sauna session in the way that you’re supposed to.

Alternatively, if neither of those are a good fit, go for a walk, go for a walk around the block, 10, 20 minutes, let the sauna heat up. When you come back, it’ll be ready for you. And the other thing that somebody would probably want is a cold plunge. So let’s just say you had space for a barrel.

I’d probably put it on this side, but it’s going to depend on which sauna you buy because sometimes the door opens to the left and sometimes it opens to the right. So you would just.

but this depends on where you’re opening is. But let’s just say you had a barrel and you had your little steps, you know, here, um, you could also alternate the transitional contrast therapy that you do here. A lot of science suggests, not from me, but a lot of science suggests that the most benefit is actually contrary to what we used to think.

People used to do cold plunge post-workout to reduce inflammation, but it’s a constriction therapy, right? I personally don’t do a lot of cold plunge. It’s too much for me all the time and I don’t combine it with sauna necessarily. I combined sauna with workouts for recovery, but not cold plunge because it’s a vasoconstrictor.

So if you’re limiting blood flow to the muscles post-workout, how’s that helpful for your recovery? Right? So if you look at some popular podcasters like Huberman, or if you look at some of the scientific research, it shows that you should either alternate the days that you combine these two or you just shouldn’t do your cold plunge after a workout or after a sauna.

You’d want to do it before. Now if you have a recovery day and you’re just lounging around and you love the way that you feel, if you just go outside and alternate some sauna and cold plunge sauna and cold plunge, I don’t think there’s anything wrong with that.

And I think that you should tell any scientific researcher that tells you that you shouldn’t do stuff that you like to shove it. That’s my personal opinion because just like you’re not supposed to overdose red light therapy. After leukemia treatment, when I couldn’t walk and I had peripheral neuropathy or whatever you call it in my feet and it felt like I was on pins and needles walking on glass, I overdosed the out of the red light therapy and I give a what they said because it was right for me and it felt good.

So obviously use some situational awareness, have some discretion for what’s right and wrong for you. Take into account when you listen to these people, even me some of the stuff that I say might not be right for you. Have the awareness to know that, right? It’s not, it’s, I don’t mean you any ill will.

I’m just coming to you from my own experience, but other people’s experiences can be different. Your situation can be different too. Back to the biohacking.

We’re stacking therapies here and we’re doing it in an order to where You can just come in. This is all set to go. This will be set to go in 10 minutes This is ready for you. This is ready for you Go to your kitchen prep your drinks prep your hydration prep your supplement protocol prep your detox binders for taking them Go for a walk combine this and in less than a half an hour How many therapies did you just stack?

There’s no excuse for not being able to make time and now when we’re done with this series There’s not gonna be any excuse for you’re not having the space either this setup after years of testing over 42 sauna brands and tons Of biohacking equipment is one of the best setups that I’ve found to combine therapies and get your day started, right?