00:00Sona Sona is something that I haven't I'll be honest haven't done in a couple weeks now but I would do it every single day after uh a lift lifting session so my gym is open until 9:30 so I would um like 10 10 15 minutes which is I think enough if you do it every day um you can push it to like maybe three sessions of 10 minutes which would be 30 minutes Sona on a rest day which is something that Mike has been doing on his rest days he goes for a little walk either in the gym or or outdoor and then goes to um the SAA for the recovery day and it's essential I remember I was doing that at some point on every single of my rest days but that's because on Sundays I had a different schedule than what I have now now I'm going to church early in the morning and then you know um the by the time I come back and stuff like sometimes it can even be like too late to drive by the gym um and and like
01:00especially on an empty stomach to go to sauna and stuff but I feel like it's it's it's an essential thing to also um try to um I would say find the time for yeah um so many health benefits man like um heart your for your heart health for your mental health for your sleep for the recovery you know it it literally takes out the toxins from your body like you when you sweat that's essentially what sweat does it takes out the the toxins the bad uh you know burns the bad fats and stuff so sauna is is amazing um cold showers are very good believe it or not like recovery I would say it's you feel refreshed when you come back from a workout or when you wake up in the morning just take a quick cold shower um and you will feel energized you will feel like you're ready to go uh you're Wide Awake even if you wake up at 600 and you're like kind
02:00of sleepy just turn that cold shower on and I'm telling you you'll be awake and and a snap of a finger so um it's a good it's a very healthy dopamine too A lot of people have said that and I've experienced that um you're not going to need dopamine at all during the day dude it's crazy like when you take a cold shower or you expose expose yourself in that heat like the sauna like that's your dopamine right there and during the day you're not really tempted by any other some crazy stats about the son for for people that go two to three times a week to the sauna for 10 to 15 minutes they reduce their risk of a cardiovascular event by 27% and those that go five to seven times a week it drops by even 50% dude yeah that's that's some crazy stats I'm glad you and this is and and we're talking we're talking Stanford's Stanford's um level studies conducted by I think I'm not sure if it's conducted by Dr hman but at least through Dr hberman yeah um dude
03:00that's CRA do do you actually couple SAA with cold showers or you're not able to do that um yeah um so what I would do is after uh a lifting session I would go because we have showers in the gym so I would go take a cold shower and then go straight into the heat whether that would be a steam room or SAA so I would try to do gym session straight to cold shower and then sauna on my rest a i would stretch uh do the walk cold shower straight to SAA so it was just it's amazing dude I felt I felt good um I felt like I was getting a very good sleep like I slept like baby even though I always do but when you work out and you train yourself especially during the end of the day you go to the SAA do like because it's a little recovery too going to the SAA in the cold shower um and then you come home eat brush your teeth
04:00whatever and go to sleep like it's dude it it's amazing you feel you feel fresh um the next day highly recommend it it's funny how you do it's funny how you do the shower before the sauna because there's two there's a big debate in this space Oh yeah I know that if you should do the call shower first or the SAA first I I I'm team SAA um because I've I've seen that if you do not necess not necessarily just the action of taking a cold shower but wetting yourself before going into a sauna it basically makes you the sweating takes longer if that makes sense so the detox detoxification of your body takes longer so on that aspect of detox detoxification it is better to do the sauna first but both are great but again it depends on people I prefer going straight to the SW and let my body just
05:00sweat out and then do the what I I'll tell you what I do so basically which is usually in the mornings my morning routine which I've told Michael before is what I do is I basically wake up go to the bus station go to the gym which is on my campus so where all my lectures and the library is anyway I'll do my gym session for 60 to 90 minutes and then I'll basically just go wait 5 10 minutes just for my body to cool down from the exercise then go straight to the sauna for 15 minutes then three rounds of cold shower so alcoh shower is basically autom uh there's like an autom auto basically you press on a button and it goes on for 25 seconds so you can't really like adjust the time duration of it so do I'd press it three times okay dude that's amazing so basically there's like a sense of going do one wait two dude that's great bro I I I was actually watching that episode uh when you had mic on the second time and I did hear about your morning routine which was actually amazing like um the fact that
06:00you do all that dur like in the morning and then all day then after that you go to library and and you have all that day to do the work and you're focused because you got most of the essential things out of the way and now you have all that time to work and then exactly and then what's crazy yeah exactly and what's crazy is then I do the hardest tasks of the day after that s so i' go to the library and tackle the hardest stuff because that's when I'm most sharp cuz obviously once you've done as I said I usually do SAA 15 minutes then cold shower three times so a minute and a half up to 2 minutes then SAA usually again depending all the days and then cold shower again then let myself dry out naturally which is very important component of taking a cold shower you shouldn't dry up um using a towel or going to a hot shower you should sit down on the chair for like 5 minutes that's usually how long it takes for you to drw up partially and then I usually take a quick shower to obviously wash off because all the sweat what
07:00which I've realized is that when you take a cold shower after a saer all the sweat sort of like stagnates because um well obviously that's why we wash with hot water because it's easier to get rid of the bacteria and stuff so i' recommend people to actually shower proper shower like a hot shower after your cold shower especially if you've done the SAA but do leave a bit of time to dry off a bit naturally and as I said yeah once I've done that I'm completely freshh I started the day on the best foot possible possible I go to the library tackle the hardest thing I've got to do today maybe it's editing maybe usually calls on the most difficult thing or if I've got an assignment I tackle that and then the rest of the day it's basically just a kids game I just you know oh I do this I read a bit I can go on a walk I can see some friends I'm really trying to socialize way more um in this period of the year um yeah um and yeah sorry I went on on a ramble there but yeah please great so yeah I'll definitely try try those things because
08:00I feel like I was doing um some of those sauna sessions and stuff a little different uh which I think your what you're doing like your method is actually very uh helpful and I feel like it it just makes more sense how you would go to the sauna before the shower because especially a cold one because now your um your body's not in a regular temperature it's it's way colder and then going to a hot sauna it just takes longer for you to sweat and bring out uh this the sweat like proper sweat I would say from your body so your covered with water so for it to push the sweat out of your PA it's just harder exactly and one thing that I would suggest though I don't know how hot your Sona is but one of the other things that I heard is um you should either wear the SAA hats I don't know if you've seen it it's like made out of wool um or uh just kind of like wet your hair because you know going in the heat with dry hair um it isn't really the best for your hair
09:00obviously if you do it every once in a while or just for 10 minutes might not be a big deal but if you're doing it every day and and you know it's a it's like a daily thing I would suggest um to not go with dry hair because of all the Heat and stuff might not be good for your head in general so just wetting your head at least so the heat doesn't get inside um of your head like your brain because you know the layer of to our brain so yeah and um yeah I'll have to definitely go back to doing more sonus because the stats you just told me is actually insane and other than what we see it's which is the the long-term effect of like the reducing of the cardiovascular it's it's it's essential I think everybody should actually um do SAA and one of my biggest cses to uh do a um have a sauna at my house and a cold plunge or something you know what I mean
10:00it would be it' be amazing I think that's every man's stream just have like a c CA backyard and the call plun yeah yeah right honestly yeah I've I've made a whole episode back in late November or beginning of December last year um with my co-hosts we we dive into all the stats we dive into all the benefits like scientifically based um so for those listening you can can check that out I guess I'll link it down below making some self prome yeah I will definitely check that out yes honestly sa's great C show is great especially for um especially for recovery