Harnessing Heat: The Transformative Benefits of Sauna Therapy for Longevity and Recovery - Full Transcript

00:00[Music] [Music] from the sky te Wellness Retreat this is from the sky te Wellness Retreat this is from the sky te Wellness Retreat this is the inspired intentions podcast where we the inspired intentions podcast where we the inspired intentions podcast where we help people build the skills and mindset help people build the skills and mindset help people build the skills and mindset to live a healthy to live a healthy to live a healthy life hey everyone before we dive in life hey everyone before we dive in life hey everyone before we dive in today's episode if you've been enjoying today's episode if you've been enjoying today's episode if you've been enjoying our podcast take a moment to rate and our podcast take a moment to rate and our podcast take a moment to rate and review it may seem like a small thing review it may seem like a small thing review it may seem like a small thing but our ratings and reviews make a huge but our ratings and reviews make a huge but our ratings and reviews make a huge difference in the quality of our show difference in the quality of our show difference in the quality of our show they help us reach more listeners like they help us reach more listeners like they help us reach more listeners like you so we can continue bringing you more you so we can continue bringing you more you so we can continue bringing you more amazing content so if you found amazing content so if you found amazing content so if you found inspiration learned something new or inspiration learned something new or inspiration learned something new or just love tuning in every week please just love tuning in every week please just love tuning in every week please rate the inspired intentions podcast rate the inspired intentions podcast rate the inspired intentions podcast five stars and leave us a review and five stars and leave us a review and five stars and leave us a review and even share with a friend we truly even share with a friend we truly even share with a friend we truly appreciate each and every one of you now appreciate each and every one of you now appreciate each and every one of you now let's get into the show inspir let's get into the show inspir let's get into the show inspir intentions listeners welcome back again intentions listeners welcome back again intentions listeners welcome back again on this Monday we have a another new on this Monday we have a another new on this Monday we have a another new topic for you uh something that we never topic for you uh something that we never topic for you uh something that we never quite talked about in this manner I'm quite talked about in this manner I'm quite talked about in this manner I'm think it's been mentioned a few times think it's been mentioned a few times think it's been mentioned a few times but we're we're diving into it today I

01:00but we're we're diving into it today I but we're we're diving into it today I have none other than our fitness have none other than our fitness have none other than our fitness director Ryan Lee here in the booth with director Ryan Lee here in the booth with director Ryan Lee here in the booth with me and you know when I bring Ryan on me and you know when I bring Ryan on me and you know when I bring Ryan on it's going to be something interesting it's going to be something interesting it's going to be something interesting yeah thanks for having me Alan of course yeah thanks for having me Alan of course yeah thanks for having me Alan of course thanks for agreeing to come back on and thanks for agreeing to come back on and thanks for agreeing to come back on and talk uh we presented this topic to you talk uh we presented this topic to you talk uh we presented this topic to you um I don't know a few weeks ago and the um I don't know a few weeks ago and the um I don't know a few weeks ago and the amount of uh research and information amount of uh research and information amount of uh research and information and knowledge you had on this uh and knowledge you had on this uh and knowledge you had on this uh astounds me when I started looking astounds me when I started looking astounds me when I started looking through all the notes that we came up through all the notes that we came up through all the notes that we came up with but before we get to what our with but before we get to what our with but before we get to what our actual topic is how's fantasy going Ryan actual topic is how's fantasy going Ryan actual topic is how's fantasy going Ryan oh you know we're off to a I would say a oh you know we're off to a I would say a oh you know we're off to a I would say a slow start but we're doing reasonably slow start but we're doing reasonably slow start but we're doing reasonably well yeah I mean I'm excited just well yeah I mean I'm excited just well yeah I mean I'm excited just generally speaking that the season is generally speaking that the season is generally speaking that the season is upon us gives you something to do on the upon us gives you something to do on the upon us gives you something to do on the weekends again and I get to enjoy with weekends again and I get to enjoy with weekends again and I get to enjoy with my son my whole family but primarily my my son my whole family but primarily my my son my whole family but primarily my son um so something I look forward to son um so something I look forward to son um so something I look forward to every Sunday hey it's part of the rules every Sunday hey it's part of the rules every Sunday hey it's part of the rules don't know help from the kids okay there don't know help from the kids okay there don't know help from the kids okay there may have been some influence during the may have been some influence during the may have been some influence during the draft I'm not going to lie but you know draft I'm not going to lie but you know draft I'm not going to lie but you know I don't know if it was good or bad I don't know if it was good or bad I don't know if it was good or bad influence but listeners if you remember influence but listeners if you remember influence but listeners if you remember we talked about our uh Sky Terra fantasy

02:00we talked about our uh Sky Terra fantasy we talked about our uh Sky Terra fantasy football league in an episode weeks ago football league in an episode weeks ago football league in an episode weeks ago it's happening now and this is Ryan's it's happening now and this is Ryan's it's happening now and this is Ryan's first uh first go round with our skyra first uh first go round with our skyra first uh first go round with our skyra fantasy football league so we'll see fantasy football league so we'll see fantasy football league so we'll see what it goes you won your first game what it goes you won your first game what it goes you won your first game yeah yeah won the first one hey we'll yeah yeah won the first one hey we'll yeah yeah won the first one hey we'll see I don't know we got some tough see I don't know we got some tough see I don't know we got some tough competitors coming up what's your competitors coming up what's your competitors coming up what's your fantasy name so this is a throwback to fantasy name so this is a throwback to fantasy name so this is a throwback to an old professional wrestler and my an old professional wrestler and my an old professional wrestler and my fantasy name is Big Papa Pump Big Papa fantasy name is Big Papa Pump Big Papa fantasy name is Big Papa Pump Big Papa Pump Big Papa pump what wrestler is that Pump Big Papa pump what wrestler is that Pump Big Papa pump what wrestler is that that is one of the Steiner Brothers oh I that is one of the Steiner Brothers oh I that is one of the Steiner Brothers oh I have no idea wasn't a big wrestle have no idea wasn't a big wrestle have no idea wasn't a big wrestle following wrestling very much when I was following wrestling very much when I was following wrestling very much when I was a kid but one thing I'm sure that a kid but one thing I'm sure that a kid but one thing I'm sure that probably a lot of those wrestlers did probably a lot of those wrestlers did probably a lot of those wrestlers did use is a sauna possibly and that's use is a sauna possibly and that's use is a sauna possibly and that's actually listeners what we're going to actually listeners what we're going to actually listeners what we're going to talk about today not fantasy football um talk about today not fantasy football um talk about today not fantasy football um we have a sauna here on campus at skyra we have a sauna here on campus at skyra we have a sauna here on campus at skyra and I've always been super curious about and I've always been super curious about and I've always been super curious about what all the benefits could be and what all the benefits could be and what all the benefits could be and Ryan's knowledge on that it's imense and Ryan's knowledge on that it's imense and Ryan's knowledge on that it's imense and that's what we're going to dive into

03:00that's what we're going to dive into that's what we're going to dive into maybe you have access to one at home uh maybe you have access to one at home uh maybe you have access to one at home uh maybe you plan on coming here uh if maybe you plan on coming here uh if maybe you plan on coming here uh if you're like me I've used our sauna here you're like me I've used our sauna here you're like me I've used our sauna here at skyera literally once and I think at skyera literally once and I think at skyera literally once and I think Ryan's going to convince me that I need Ryan's going to convince me that I need Ryan's going to convince me that I need to use it more is that a fair statement to use it more is that a fair statement to use it more is that a fair statement I would say that it's an absolute Fair I would say that it's an absolute Fair I would say that it's an absolute Fair statement yes awesome well let's start statement yes awesome well let's start statement yes awesome well let's start with that like um SAA like are we with that like um SAA like are we with that like um SAA like are we talking about a traditional SAA because talking about a traditional SAA because talking about a traditional SAA because I know there's different types I don't I know there's different types I don't I know there's different types I don't know is it traditional sauna like a know is it traditional sauna like a know is it traditional sauna like a steam sauna is there's another type steam sauna is there's another type steam sauna is there's another type though right yeah so there's options though right yeah so there's options though right yeah so there's options when it comes to sauna usage um you know when it comes to sauna usage um you know when it comes to sauna usage um you know you have both steam saunas um sometimes you have both steam saunas um sometimes you have both steam saunas um sometimes just referred to as a traditional sauna just referred to as a traditional sauna just referred to as a traditional sauna these are going to be saunas where you these are going to be saunas where you these are going to be saunas where you can actively put water over top of the can actively put water over top of the can actively put water over top of the hot rocks that are typically stored hot rocks that are typically stored hot rocks that are typically stored inside of the sauna um but you also have inside of the sauna um but you also have inside of the sauna um but you also have the option of you know pursuing an the option of you know pursuing an the option of you know pursuing an infrared sauna um which tend to be a infrared sauna um which tend to be a infrared sauna um which tend to be a little less intense

04:00little less intense little less intense um infrared saunas do not typically um infrared saunas do not typically um infrared saunas do not typically reach the same temperature as a reach the same temperature as a reach the same temperature as a traditional sauna um but still plenty of traditional sauna um but still plenty of traditional sauna um but still plenty of health benefits that can come via that health benefits that can come via that health benefits that can come via that pathway as well um but yes there is a pathway as well um but yes there is a pathway as well um but yes there is a distinction between the two um distinction between the two um distinction between the two um especially when it comes to the especially when it comes to the especially when it comes to the intensity of the experience and the one intensity of the experience and the one intensity of the experience and the one that we have here on campus I'm assuming that we have here on campus I'm assuming that we have here on campus I'm assuming is a steam sauna because I was pouring is a steam sauna because I was pouring is a steam sauna because I was pouring water over the Rocks the one time I used water over the Rocks the one time I used water over the Rocks the one time I used it that is correct yeah so we have a it that is correct yeah so we have a it that is correct yeah so we have a traditional sauna gets nice and hot in traditional sauna gets nice and hot in traditional sauna gets nice and hot in there and then you have the ability you there and then you have the ability you there and then you have the ability you know through placing water over the know through placing water over the know through placing water over the rocks or the coals um you have the rocks or the coals um you have the rocks or the coals um you have the ability to increase the humidity inside ability to increase the humidity inside ability to increase the humidity inside the environment yep and so all the the environment yep and so all the the environment yep and so all the research that you've done is it talking research that you've done is it talking research that you've done is it talking about both kinds like what's the one or about both kinds like what's the one or about both kinds like what's the one or the other yeah I mean the research is the other yeah I mean the research is the other yeah I mean the research is varied but most of the research that has varied but most of the research that has varied but most of the research that has developed has been focused on developed has been focused on developed has been focused on traditional saunas um saunas that are traditional saunas um saunas that are traditional saunas um saunas that are capable of reaching you know a minimum capable of reaching you know a minimum capable of reaching you know a minimum temperature of 160 170 degrees and temperature of 160 170 degrees and temperature of 160 170 degrees and higher yeah I was curious how hot one higher yeah I was curious how hot one higher yeah I was curious how hot one got I'm also assuming that a there's a

05:00got I'm also assuming that a there's a got I'm also assuming that a there's a lot more research because the infrared lot more research because the infrared lot more research because the infrared probably haven't been around as long probably haven't been around as long probably haven't been around as long that's I'm guessing yeah and again I that's I'm guessing yeah and again I that's I'm guessing yeah and again I don't know the the history of when you don't know the the history of when you don't know the the history of when you know the infrared sauna kind of came on know the infrared sauna kind of came on know the infrared sauna kind of came on the scene I just remember when I first the scene I just remember when I first the scene I just remember when I first kind of started dabbling in the space kind of started dabbling in the space kind of started dabbling in the space you know I was doing some reading on it you know I was doing some reading on it you know I was doing some reading on it can't even remember how it presented can't even remember how it presented can't even remember how it presented itself originally um probably just itself originally um probably just itself originally um probably just through exploration of different through exploration of different through exploration of different podcasts um and at that point this was podcasts um and at that point this was podcasts um and at that point this was quite a few years ago probably 10 years quite a few years ago probably 10 years quite a few years ago probably 10 years ago um are you aging yourself now I am a ago um are you aging yourself now I am a ago um are you aging yourself now I am a little bit Yeah 10 years 10 years goes little bit Yeah 10 years 10 years goes little bit Yeah 10 years 10 years goes quick but I can remember making the quick but I can remember making the quick but I can remember making the active decision to purchase an infrared active decision to purchase an infrared active decision to purchase an infrared sa at the time I just didn't have the sa at the time I just didn't have the sa at the time I just didn't have the you know thei Financial capability at you know thei Financial capability at you know thei Financial capability at the time of you know going the the time of you know going the the time of you know going the traditional route so but you know traditional route so but you know traditional route so but you know dropping $1,000 do at the time was you dropping $1,000 do at the time was you dropping $1,000 do at the time was you know not a small price to pay but there know not a small price to pay but there know not a small price to pay but there was just so much research even at that was just so much research even at that was just so much research even at that point um the things that I was hearing point um the things that I was hearing point um the things that I was hearing it was something that I thought you know it was something that I thought you know it was something that I thought you know from a health benefit standpoint this is from a health benefit standpoint this is from a health benefit standpoint this is something that I'd like to commit to and something that I'd like to commit to and something that I'd like to commit to and have it at my disposal right from home have it at my disposal right from home have it at my disposal right from home yeah so let's Dive Right into that so yeah so let's Dive Right into that so yeah so let's Dive Right into that so we're talking about traditional sauna

06:00we're talking about traditional sauna we're talking about traditional sauna basically the the steam saunas um what basically the the steam saunas um what basically the the steam saunas um what are those benefits is it is it very cut are those benefits is it is it very cut are those benefits is it is it very cut and dry is there just one is there would and dry is there just one is there would and dry is there just one is there would you say there's a lot of benefit to it you say there's a lot of benefit to it you say there's a lot of benefit to it yeah there's really a ton of different yeah there's really a ton of different yeah there's really a ton of different benefits um and I think depending on benefits um and I think depending on benefits um and I think depending on what you're looking to get out of it what you're looking to get out of it what you're looking to get out of it you'll benefit in many different in many you'll benefit in many different in many you'll benefit in many different in many different ways um but I think that you different ways um but I think that you different ways um but I think that you can focus in on you know what those can focus in on you know what those can focus in on you know what those benefits might mean to you along your benefits might mean to you along your benefits might mean to you along your health path um you know we have health path um you know we have health path um you know we have everything from recovery from workouts I everything from recovery from workouts I everything from recovery from workouts I think the probably the first thing that think the probably the first thing that think the probably the first thing that we think of is you know I have sore we think of is you know I have sore we think of is you know I have sore muscles you know I've been working out muscles you know I've been working out muscles you know I've been working out all week let me go do a sauna session all week let me go do a sauna session all week let me go do a sauna session like that might help and there is a lot like that might help and there is a lot like that might help and there is a lot of research that backs that for the fact of research that backs that for the fact of research that backs that for the fact that saunas are Vaso dilators uh which that saunas are Vaso dilators uh which that saunas are Vaso dilators uh which means that literally our vascular system means that literally our vascular system means that literally our vascular system is dilating when we enter into those you is dilating when we enter into those you is dilating when we enter into those you know high heat environments and as a know high heat environments and as a know high heat environments and as a result we get increased blood flow and result we get increased blood flow and result we get increased blood flow and that blood flow tends to additional

07:00that blood flow tends to additional that blood flow tends to additional oxygen um it also helps us to remove oxygen um it also helps us to remove oxygen um it also helps us to remove waste products such as lactic acid um so waste products such as lactic acid um so waste products such as lactic acid um so from a repair and Recovery standpoint I from a repair and Recovery standpoint I from a repair and Recovery standpoint I think saunas are often used by you know think saunas are often used by you know think saunas are often used by you know athletes and non-athletes alike just for athletes and non-athletes alike just for athletes and non-athletes alike just for Recovery purposes so that's a big one do Recovery purposes so that's a big one do Recovery purposes so that's a big one do you say that's one of the major ones I you say that's one of the major ones I you say that's one of the major ones I would say it's one of the major ones I would say it's one of the major ones I would say it's one of the major ones I think we naturally feel great when we think we naturally feel great when we think we naturally feel great when we exit a sauna um and that could simply be exit a sauna um and that could simply be exit a sauna um and that could simply be because of you know increased oxygen because of you know increased oxygen because of you know increased oxygen circulation um but it tends to have a circulation um but it tends to have a circulation um but it tends to have a relaxation effect on the muscular system relaxation effect on the muscular system relaxation effect on the muscular system um so you just feel you feel better you um so you just feel you feel better you um so you just feel you feel better you feel as though you've given your body feel as though you've given your body feel as though you've given your body something that it needs um and I feel something that it needs um and I feel something that it needs um and I feel like that's a noticeable effect um as like that's a noticeable effect um as like that's a noticeable effect um as soon as you exit um so that's a big one soon as you exit um so that's a big one soon as you exit um so that's a big one um but I think that some of the research um but I think that some of the research um but I think that some of the research that has now come out primarily out of that has now come out primarily out of that has now come out primarily out of Finland Finland tends to to really Finland Finland tends to to really Finland Finland tends to to really produce a lot of these studies um in produce a lot of these studies um in produce a lot of these studies um in looking at longevity effects okay uh looking at longevity effects okay uh looking at longevity effects okay uh just because I think it's embedded in just because I think it's embedded in just because I think it's embedded in the culture there's a lot of SAA use the culture there's a lot of SAA use the culture there's a lot of SAA use there um now we're realizing that there

08:00there um now we're realizing that there there um now we're realizing that there is tremendous health benefit at a is tremendous health benefit at a is tremendous health benefit at a cellular level um so to shed some light cellular level um so to shed some light cellular level um so to shed some light on that I can still remember when I had on that I can still remember when I had on that I can still remember when I had read about some of these studies early read about some of these studies early read about some of these studies early on and they and they have replicated on and they and they have replicated on and they and they have replicated themselves over and over again um but I themselves over and over again um but I themselves over and over again um but I was hearing about this this idea that if was hearing about this this idea that if was hearing about this this idea that if you were saing several times per week you were saing several times per week you were saing several times per week that you could reduce your all cause that you could reduce your all cause that you could reduce your all cause mortality by something like 40% so we mortality by something like 40% so we mortality by something like 40% so we could avoid death from any cause other could avoid death from any cause other could avoid death from any cause other than accidental death by 40% if we were than accidental death by 40% if we were than accidental death by 40% if we were regularly using a sauna throughout the regularly using a sauna throughout the regularly using a sauna throughout the week interesting 40% 40% he said that week interesting 40% 40% he said that week interesting 40% 40% he said that study has been replicated it has been study has been replicated it has been study has been replicated it has been yeah so even Recent research that has yeah so even Recent research that has yeah so even Recent research that has come out has replicated this um the one come out has replicated this um the one come out has replicated this um the one that we were you know taking a look at that we were you know taking a look at that we were you know taking a look at before we uh hopped on together here before we uh hopped on together here before we uh hopped on together here today we were looking at an article from today we were looking at an article from today we were looking at an article from uh jamama which is the Journal of the uh jamama which is the Journal of the uh jamama which is the Journal of the American Medical Association um and they American Medical Association um and they American Medical Association um and they were taking a look at a large sample of

09:00were taking a look at a large sample of were taking a look at a large sample of individuals who would SAA anywhere individuals who would SAA anywhere individuals who would SAA anywhere between four and seven times per week um between four and seven times per week um between four and seven times per week um now these were individuals that they now these were individuals that they now these were individuals that they tracked over the course of 20 years and tracked over the course of 20 years and tracked over the course of 20 years and what they found was that through this I what they found was that through this I what they found was that through this I don't want to say the simple use of the don't want to say the simple use of the don't want to say the simple use of the sauna because we know that you know it sauna because we know that you know it sauna because we know that you know it can be quite the experience being in can be quite the experience being in can be quite the experience being in such a high heat environment but through such a high heat environment but through such a high heat environment but through the use of a sauna that number of times the use of a sauna that number of times the use of a sauna that number of times per week that they were able to reduce per week that they were able to reduce per week that they were able to reduce their all CA mortality rate by their all CA mortality rate by their all CA mortality rate by 40% so really interesting it's it's 40% so really interesting it's it's 40% so really interesting it's it's unbelievable and I was thinking at the unbelievable and I was thinking at the unbelievable and I was thinking at the time and even now I think if you could time and even now I think if you could time and even now I think if you could put those effects into a pill form and put those effects into a pill form and put those effects into a pill form and you told someone hey take this pill and you told someone hey take this pill and you told someone hey take this pill and this pill will literally reduce your this pill will literally reduce your this pill will literally reduce your risk of death by 40% I don't think there risk of death by 40% I don't think there risk of death by 40% I don't think there would be anyone who wouldn't take that would be anyone who wouldn't take that would be anyone who wouldn't take that pill I mean yeah you know so it has like pill I mean yeah you know so it has like pill I mean yeah you know so it has like such high return on investment um and such high return on investment um and such high return on investment um and you know if we want to expound on that a you know if we want to expound on that a you know if we want to expound on that a little bit you know the the nuances of little bit you know the the nuances of little bit you know the the nuances of it are really that um there this concept

10:00it are really that um there this concept it are really that um there this concept uh that's called hormesis um and uh that's called hormesis um and uh that's called hormesis um and hormesis is this biological phenomenon hormesis is this biological phenomenon hormesis is this biological phenomenon where when we expose the body to low where when we expose the body to low where when we expose the body to low Level Threats and that could come in the Level Threats and that could come in the Level Threats and that could come in the form of heat it can come in the form of form of heat it can come in the form of form of heat it can come in the form of cold it can come in the form of Fitness cold it can come in the form of Fitness cold it can come in the form of Fitness you know anytime we're stressing the you know anytime we're stressing the you know anytime we're stressing the body in moderation or only slightly the body in moderation or only slightly the body in moderation or only slightly the body has this amazing capability of body has this amazing capability of body has this amazing capability of building back stronger and better yeah building back stronger and better yeah building back stronger and better yeah and and the sa is a great example of and and the sa is a great example of and and the sa is a great example of that you know where we enter into a that you know where we enter into a that you know where we enter into a space where in a small dose it can space where in a small dose it can space where in a small dose it can really have some huge benefits if we really have some huge benefits if we really have some huge benefits if we stay in too long it could be really stay in too long it could be really stay in too long it could be really detrimental um so this concept of detrimental um so this concept of detrimental um so this concept of hormesis is it's pretty it's pretty hormesis is it's pretty it's pretty hormesis is it's pretty it's pretty astounding um so with that when you astounding um so with that when you astounding um so with that when you enter into a high heat environment like enter into a high heat environment like enter into a high heat environment like a sauna what happens is we have uh heat a sauna what happens is we have uh heat a sauna what happens is we have uh heat shock proteins that essentially are shock proteins that essentially are shock proteins that essentially are activated within our body these heat activated within our body these heat activated within our body these heat shock proteins are literally the result shock proteins are literally the result shock proteins are literally the result of us experiencing that kind of heat

11:00of us experiencing that kind of heat of us experiencing that kind of heat stressor okay and heat shock proteins stressor okay and heat shock proteins stressor okay and heat shock proteins have an uncanny ability of helping to have an uncanny ability of helping to have an uncanny ability of helping to preserve the structural Integrity of preserve the structural Integrity of preserve the structural Integrity of proteins inside of our cells and all of proteins inside of our cells and all of proteins inside of our cells and all of our proteins have a natural folding our proteins have a natural folding our proteins have a natural folding three-dimensional shape and you know three-dimensional shape and you know three-dimensional shape and you know without getting too far into the weeds without getting too far into the weeds without getting too far into the weeds the structure of those those folds need the structure of those those folds need the structure of those those folds need to be intact in order for proteins to do to be intact in order for proteins to do to be intact in order for proteins to do their jobs now that doesn't always their jobs now that doesn't always their jobs now that doesn't always happen sometimes the folding process happen sometimes the folding process happen sometimes the folding process when a protein is being developed or when a protein is being developed or when a protein is being developed or replicated um they don't fold properly replicated um they don't fold properly replicated um they don't fold properly and through the improper folding of and through the improper folding of and through the improper folding of those proteins the cells can develop those proteins the cells can develop those proteins the cells can develop clusters of those improperly folded clusters of those improperly folded clusters of those improperly folded proteins called Aggregates yeah and proteins called Aggregates yeah and proteins called Aggregates yeah and essentially they can continue to Cluster essentially they can continue to Cluster essentially they can continue to Cluster together and form plaques in our body um together and form plaques in our body um together and form plaques in our body um and this is the reason why uh there's and this is the reason why uh there's and this is the reason why uh there's tons of yeah this is the reason why tons of yeah this is the reason why tons of yeah this is the reason why these heat shock proteins these heat shock proteins these heat shock proteins they have an ability to make sure that

12:00they have an ability to make sure that they have an ability to make sure that those proteins are being folded properly those proteins are being folded properly those proteins are being folded properly that they're doing their job and that they're doing their job and that they're doing their job and maintaining their structural Integrity maintaining their structural Integrity maintaining their structural Integrity um so this is the reason why we're also um so this is the reason why we're also um so this is the reason why we're also seeing huge benefits when it comes to seeing huge benefits when it comes to seeing huge benefits when it comes to neurodegenerative diseases so inside of neurodegenerative diseases so inside of neurodegenerative diseases so inside of our brain if we can avoid the improper our brain if we can avoid the improper our brain if we can avoid the improper folding of those proteins those heat folding of those proteins those heat folding of those proteins those heat shock proteins do their job through the shock proteins do their job through the shock proteins do their job through the exposure of heat then all of a sudden exposure of heat then all of a sudden exposure of heat then all of a sudden we're seeing reductions in things like we're seeing reductions in things like we're seeing reductions in things like Alzheimer's dementia Parkinson's disease Alzheimer's dementia Parkinson's disease Alzheimer's dementia Parkinson's disease and some of those statistics are and some of those statistics are and some of those statistics are astounding wow I mean those are major astounding wow I mean those are major astounding wow I mean those are major diseases absolutely you know and there's diseases absolutely you know and there's diseases absolutely you know and there's probably a lot to discuss there in terms probably a lot to discuss there in terms probably a lot to discuss there in terms of you know why exactly it's taking of you know why exactly it's taking of you know why exactly it's taking place but if we know that a sauna could place but if we know that a sauna could place but if we know that a sauna could be a tool in our toolbox to help be a tool in our toolbox to help be a tool in our toolbox to help mitigate some of those uh potential mitigate some of those uh potential mitigate some of those uh potential dangerous um occurrences from taking dangerous um occurrences from taking dangerous um occurrences from taking place I mean why why not you know yeah I place I mean why why not you know yeah I place I mean why why not you know yeah I mean you hesit yeah why not you mean you hesit yeah why not you mean you hesit yeah why not you hesitated to say simple but I mean yes hesitated to say simple but I mean yes hesitated to say simple but I mean yes staying in for too long can be bad right

13:00staying in for too long can be bad right staying in for too long can be bad right we'll talk a little bit about that but we'll talk a little bit about that but we'll talk a little bit about that but it really is as simple as just going in it really is as simple as just going in it really is as simple as just going in there and sitting down like yes you have there and sitting down like yes you have there and sitting down like yes you have to divide your time out you have to make to divide your time out you have to make to divide your time out you have to make sure that you have access to one you sure that you have access to one you sure that you have access to one you know you might have to pay for that know you might have to pay for that know you might have to pay for that whatever like there's some complexities whatever like there's some complexities whatever like there's some complexities there but the actual action itself isn't there but the actual action itself isn't there but the actual action itself isn't you know 30 minutes of weightlifting you know 30 minutes of weightlifting you know 30 minutes of weightlifting it's not um you know jumping into an ice it's not um you know jumping into an ice it's not um you know jumping into an ice cold bath you know like a cold dip or cold bath you know like a cold dip or cold bath you know like a cold dip or anything or running a mile or anything anything or running a mile or anything anything or running a mile or anything it's you go in and sit down for a few it's you go in and sit down for a few it's you go in and sit down for a few minutes exactly I think you bring up a minutes exactly I think you bring up a minutes exactly I think you bring up a good point where it is approachable you good point where it is approachable you good point where it is approachable you know because even when you step inside know because even when you step inside know because even when you step inside of a sauna it can feel like a very of a sauna it can feel like a very of a sauna it can feel like a very powerful experience you know you step powerful experience you know you step powerful experience you know you step into that heat and it can you know kind into that heat and it can you know kind into that heat and it can you know kind of jolt you a little bit yeah but of jolt you a little bit yeah but of jolt you a little bit yeah but there's a gradual acclamation process there's a gradual acclamation process there's a gradual acclamation process that takes that takes place there you that takes that takes place there you that takes that takes place there you know where you're not just wanting to know where you're not just wanting to know where you're not just wanting to jump out immediately um so that's the jump out immediately um so that's the jump out immediately um so that's the reason why I love it is that it doesn't reason why I love it is that it doesn't reason why I love it is that it doesn't matter who you are it doesn't matter if matter who you are it doesn't matter if matter who you are it doesn't matter if you're heat adapted yet which is you're heat adapted yet which is you're heat adapted yet which is something that takes place you know in

14:00something that takes place you know in something that takes place you know in your body over the over time and your body over the over time and your body over the over time and exposure to a sauna um so anyone can get exposure to a sauna um so anyone can get exposure to a sauna um so anyone can get in there even for a few minutes to start in there even for a few minutes to start in there even for a few minutes to start and and reap some of the benefits yeah I and and reap some of the benefits yeah I and and reap some of the benefits yeah I mean I've only been in ours or any sauna mean I've only been in ours or any sauna mean I've only been in ours or any sauna once and I didn't find it unapproachable once and I didn't find it unapproachable once and I didn't find it unapproachable at all yeah I found it fairly easy to at all yeah I found it fairly easy to at all yeah I found it fairly easy to just you know you open the door you go just you know you open the door you go just you know you open the door you go and sit down and I mean it's pretty and sit down and I mean it's pretty and sit down and I mean it's pretty obvious there's a bucket of water and obvious there's a bucket of water and obvious there's a bucket of water and you pour it over the Rocks EXA exactly you pour it over the Rocks EXA exactly you pour it over the Rocks EXA exactly it's really interesting so these heat it's really interesting so these heat it's really interesting so these heat shock proteins um and Alzheimer's yeah shock proteins um and Alzheimer's yeah shock proteins um and Alzheimer's yeah some of the studies that have come out some of the studies that have come out some of the studies that have come out with that you know I know we were with that you know I know we were with that you know I know we were talking about all cause mortality um but talking about all cause mortality um but talking about all cause mortality um but along the same uh I guess you could call along the same uh I guess you could call along the same uh I guess you could call it dosage of sauna use uh we were seeing it dosage of sauna use uh we were seeing it dosage of sauna use uh we were seeing 60 to 65% reductions in Alzheimer's for 60 to 65% reductions in Alzheimer's for 60 to 65% reductions in Alzheimer's for people who were religiously using a people who were religiously using a people who were religiously using a sauna four to seven times per week and sauna four to seven times per week and sauna four to seven times per week and hitting those temperature thresholds hitting those temperature thresholds hitting those temperature thresholds which I know we have not talked about which I know we have not talked about which I know we have not talked about yet yeah um but we'll get there yeah I yet yeah um but we'll get there yeah I yet yeah um but we'll get there yeah I think something else just to consider is think something else just to consider is think something else just to consider is you know we're kind of talking about the you know we're kind of talking about the you know we're kind of talking about the the science behind what's going on you

15:00the science behind what's going on you the science behind what's going on you know inside of the body I think that know inside of the body I think that know inside of the body I think that there's also some surface I don't want there's also some surface I don't want there's also some surface I don't want to call them surface level benefits but to call them surface level benefits but to call them surface level benefits but you know there's even there's even the you know there's even there's even the you know there's even there's even the benefit of having a slight uptick in um benefit of having a slight uptick in um benefit of having a slight uptick in um your metabolism you know post saing um your metabolism you know post saing um your metabolism you know post saing um sometimes people ask me questions about sometimes people ask me questions about sometimes people ask me questions about you know I hear that you sweat a lot you know I hear that you sweat a lot you know I hear that you sweat a lot when you go in the sauna is that an when you go in the sauna is that an when you go in the sauna is that an effective tool for weight loss and while effective tool for weight loss and while effective tool for weight loss and while I would not say your sauna is going to I would not say your sauna is going to I would not say your sauna is going to be your key to your you know your weight be your key to your you know your weight be your key to your you know your weight loss goals we do know that there is some loss goals we do know that there is some loss goals we do know that there is some additional caloric output um we're going additional caloric output um we're going additional caloric output um we're going to burn more calories just from the to burn more calories just from the to burn more calories just from the natural rise in our heart rate you know natural rise in our heart rate you know natural rise in our heart rate you know increased circulation right so there is increased circulation right so there is increased circulation right so there is some benefits along those lines as well some benefits along those lines as well some benefits along those lines as well which is pretty cool interesting the the which is pretty cool interesting the the which is pretty cool interesting the the dilation that you're talking about it it dilation that you're talking about it it dilation that you're talking about it it brings up a question that I you're not brings up a question that I you're not brings up a question that I you're not prepared for it I don't think you have prepared for it I don't think you have prepared for it I don't think you have an answer to but just a curiosity of an answer to but just a curiosity of an answer to but just a curiosity of minus I'm wondering about like migraines minus I'm wondering about like migraines minus I'm wondering about like migraines and headaches because that's a lot of and headaches because that's a lot of and headaches because that's a lot of vascular dilation that needs to happen vascular dilation that needs to happen vascular dilation that needs to happen to help those out I know a lot of

16:00to help those out I know a lot of to help those out I know a lot of medications do that I wonder if there's medications do that I wonder if there's medications do that I wonder if there's been any studies about um the benefit of been any studies about um the benefit of been any studies about um the benefit of sauna for headaches yeah that could be a sauna for headaches yeah that could be a sauna for headaches yeah that could be a good thing that you and I can look into good thing that you and I can look into good thing that you and I can look into maybe we do a little five minute episode maybe we do a little five minute episode maybe we do a little five minute episode on that as kind of like a recap but on that as kind of like a recap but on that as kind of like a recap but something I'm interested because I've something I'm interested because I've something I'm interested because I've suffered from headaches and migraines suffered from headaches and migraines suffered from headaches and migraines for a long time that is interesting I for a long time that is interesting I for a long time that is interesting I know I remember having uh a couple close know I remember having uh a couple close know I remember having uh a couple close friends similar to you who you know friends similar to you who you know friends similar to you who you know suffered from migraines and I remember suffered from migraines and I remember suffered from migraines and I remember them just talking about how the only them just talking about how the only them just talking about how the only thing that would help was getting into thing that would help was getting into thing that would help was getting into like a really hot shower um and maybe like a really hot shower um and maybe like a really hot shower um and maybe there's the same kind of effect that's there's the same kind of effect that's there's the same kind of effect that's taking place there you know through the taking place there you know through the taking place there you know through the kind of Vaso dilation you know you're kind of Vaso dilation you know you're kind of Vaso dilation you know you're able to bring whatever type able to bring whatever type able to bring whatever type of ease kind of ease to that type of of ease kind of ease to that type of of ease kind of ease to that type of situation I've experienced that myself situation I've experienced that myself situation I've experienced that myself for sure that's just a curiosity for sure that's just a curiosity for sure that's just a curiosity listeners maybe we'll look into that listeners maybe we'll look into that listeners maybe we'll look into that next yeah sounds interesting so you've next yeah sounds interesting so you've next yeah sounds interesting so you've kind of uh you've kind of touched on kind of uh you've kind of touched on kind of uh you've kind of touched on still on the benefits but you've said uh still on the benefits but you've said uh still on the benefits but you've said uh recovery and relaxation um and then this recovery and relaxation um and then this recovery and relaxation um and then this idea of kind of what it's doing in your idea of kind of what it's doing in your idea of kind of what it's doing in your body um heat shock proteins and some of

17:00body um heat shock proteins and some of body um heat shock proteins and some of the benefits some of the studies that the benefits some of the studies that the benefits some of the studies that have uh been done is there any other have uh been done is there any other have uh been done is there any other benefits that you found in your time benefits that you found in your time benefits that you found in your time using saunas and research that you think using saunas and research that you think using saunas and research that you think kind of stand out yeah I mean I think kind of stand out yeah I mean I think kind of stand out yeah I mean I think that maybe one other that we haven't that maybe one other that we haven't that maybe one other that we haven't touched on is uh this idea of uh bdnf touched on is uh this idea of uh bdnf touched on is uh this idea of uh bdnf which is brain derived neurotropic which is brain derived neurotropic which is brain derived neurotropic Factor okay um this is going to be a Factor okay um this is going to be a Factor okay um this is going to be a protein that is primarily assisting in protein that is primarily assisting in protein that is primarily assisting in the growth and survival of neurons in the growth and survival of neurons in the growth and survival of neurons in our brain um and through the exposure to our brain um and through the exposure to our brain um and through the exposure to heat um we have an uptick in bdnf and heat um we have an uptick in bdnf and heat um we have an uptick in bdnf and what that's doing for us is it's helping what that's doing for us is it's helping what that's doing for us is it's helping to facilitate to facilitate to facilitate neuroplasticity it's strengthening those neuroplasticity it's strengthening those neuroplasticity it's strengthening those um neural Connections in our brain okay um neural Connections in our brain okay um neural Connections in our brain okay and all that does is help with things and all that does is help with things and all that does is help with things like learning memory cognitive function like learning memory cognitive function like learning memory cognitive function you know so this is the reason why we you know so this is the reason why we you know so this is the reason why we also see that you know we can maybe also see that you know we can maybe also see that you know we can maybe Stave off dementia as we age because of Stave off dementia as we age because of Stave off dementia as we age because of the the effect that bdnf is having on

18:00the the effect that bdnf is having on the the effect that bdnf is having on the brain through sauna use interesting the brain through sauna use interesting the brain through sauna use interesting why why does neurotropic sound familiar why why does neurotropic sound familiar why why does neurotropic sound familiar isn't neurotropic supplements a really isn't neurotropic supplements a really isn't neurotropic supplements a really big thing right now yeah neurotropic um big thing right now yeah neurotropic um big thing right now yeah neurotropic um supplements are kind of classified as supplements are kind of classified as supplements are kind of classified as supplements that help us with cognitive supplements that help us with cognitive supplements that help us with cognitive processing same thing okay exactly Goa processing same thing okay exactly Goa processing same thing okay exactly Goa that's really really interesting it that's really really interesting it that's really really interesting it sounds like there's a lot of benefit for sounds like there's a lot of benefit for sounds like there's a lot of benefit for the mind yeah and we do talk a lot about the mind yeah and we do talk a lot about the mind yeah and we do talk a lot about benefits to the body in various ways but benefits to the body in various ways but benefits to the body in various ways but the mind is just as important and I see the mind is just as important and I see the mind is just as important and I see people taking care of their body way people taking care of their body way people taking care of their body way more often than they're taking care of more often than they're taking care of more often than they're taking care of their their mind exactly yeah and that's their their mind exactly yeah and that's their their mind exactly yeah and that's just what happens to us naturally you just what happens to us naturally you just what happens to us naturally you know as as we age you know are we know as as we age you know are we know as as we age you know are we decline mentally sure um and you know if decline mentally sure um and you know if decline mentally sure um and you know if we can preserve those neural connections we can preserve those neural connections we can preserve those neural connections um we can preserve the Integrity of the um we can preserve the Integrity of the um we can preserve the Integrity of the brain then I think that you see that brain then I think that you see that brain then I think that you see that that decline slows you know this is a that decline slows you know this is a that decline slows you know this is a this is a great like I said such a an this is a great like I said such a an this is a great like I said such a an amazing return on investment you know if amazing return on investment you know if amazing return on investment you know if I know that I have to sit in a sauna for I know that I have to sit in a sauna for I know that I have to sit in a sauna for 20 minutes you know let's say four times 20 minutes you know let's say four times 20 minutes you know let's say four times week that sounds like a pretty minimal

19:00week that sounds like a pretty minimal week that sounds like a pretty minimal amount of time to give up in order to amount of time to give up in order to amount of time to give up in order to benefit on in all these different ways benefit on in all these different ways benefit on in all these different ways yeah for a lifetime exactly Sounds Lake yeah for a lifetime exactly Sounds Lake yeah for a lifetime exactly Sounds Lake exactly so we've kind of uh danced exactly so we've kind of uh danced exactly so we've kind of uh danced around this idea of uh I kind of cut you around this idea of uh I kind of cut you around this idea of uh I kind of cut you off a few times about how long and kind off a few times about how long and kind off a few times about how long and kind of what the protocols are about like how of what the protocols are about like how of what the protocols are about like how long you stay in the sauna you know um long you stay in the sauna you know um long you stay in the sauna you know um how much steam do you use things like how much steam do you use things like how much steam do you use things like that that that um I have an idea Ryan I think uh we um I have an idea Ryan I think uh we um I have an idea Ryan I think uh we should take a field trip where should take a field trip where should take a field trip where too well let let's find out listeners too well let let's find out listeners too well let let's find out listeners we'll be right back okay listeners we we'll be right back okay listeners we we'll be right back okay listeners we are uh at our destination for our field are uh at our destination for our field are uh at our destination for our field trip I don't know if you can hear it but trip I don't know if you can hear it but trip I don't know if you can hear it but it sounds a little bit different in here it sounds a little bit different in here it sounds a little bit different in here um perhaps a little more echoey and that um perhaps a little more echoey and that um perhaps a little more echoey and that is because Ryan and I have actually is because Ryan and I have actually is because Ryan and I have actually ventured to AR SAA we've taken this show ventured to AR SAA we've taken this show ventured to AR SAA we've taken this show on the road on the road on the road and we are getting toasty in here this

20:00and we are getting toasty in here this and we are getting toasty in here this is my second time in this room ever and is my second time in this room ever and is my second time in this room ever and uh I thought no other appropriate Place uh I thought no other appropriate Place uh I thought no other appropriate Place uh to really talk about the protocols uh to really talk about the protocols uh to really talk about the protocols and procedures of how long how much of and procedures of how long how much of and procedures of how long how much of being in a sauna than to do it in our being in a sauna than to do it in our being in a sauna than to do it in our sauna and Ryan so graciously agreed well sauna and Ryan so graciously agreed well sauna and Ryan so graciously agreed well it's a beautiful sauna space it um and it's a beautiful sauna space it um and it's a beautiful sauna space it um and it is getting nice and roasty in here it is getting nice and roasty in here it is getting nice and roasty in here already um but yeah definitely the already um but yeah definitely the already um but yeah definitely the appropriate time I think to talk to appropriate time I think to talk to appropriate time I think to talk to listeners about General protocols if listeners about General protocols if listeners about General protocols if you're interested in getting into sauna you're interested in getting into sauna you're interested in getting into sauna use I know we had discussed some of the use I know we had discussed some of the use I know we had discussed some of the you know clinical research that had been you know clinical research that had been you know clinical research that had been done and one of the things to remember done and one of the things to remember done and one of the things to remember is that uh when it comes to reductions is that uh when it comes to reductions is that uh when it comes to reductions in all cause mortality it's really it's in all cause mortality it's really it's in all cause mortality it's really it's dose dependent we know what some of the dose dependent we know what some of the dose dependent we know what some of the factors are at play when it comes to factors are at play when it comes to factors are at play when it comes to temperature time duration Etc um so in temperature time duration Etc um so in temperature time duration Etc um so in the one study that we referenced we were the one study that we referenced we were the one study that we referenced we were mentioning how the sample participants mentioning how the sample participants mentioning how the sample participants were using saas for four to seven times

21:00were using saas for four to seven times were using saas for four to seven times per week um that was at a temperature of per week um that was at a temperature of per week um that was at a temperature of about about about 174° 74 do you know what it is in here 174° 74 do you know what it is in here 174° 74 do you know what it is in here right now it's a good question sometimes right now it's a good question sometimes right now it's a good question sometimes I think we can get a little read from I think we can get a little read from I think we can get a little read from the outside on that digital thermometer the outside on that digital thermometer the outside on that digital thermometer yeah um but I would say that we're we're yeah um but I would say that we're we're yeah um but I would say that we're we're definitely going to be close when it definitely going to be close when it definitely going to be close when it comes to the sauna space um but that's comes to the sauna space um but that's comes to the sauna space um but that's that's generally the temperature range that's generally the temperature range that's generally the temperature range that you're looking to aim for simply that you're looking to aim for simply that you're looking to aim for simply because that's where the bulk of the because that's where the bulk of the because that's where the bulk of the research has come from is is right about research has come from is is right about research has come from is is right about at that threshold we're also looking at at that threshold we're also looking at at that threshold we're also looking at time durations as we mentioned of about time durations as we mentioned of about time durations as we mentioned of about 20 minutes it's not to say that's where 20 minutes it's not to say that's where 20 minutes it's not to say that's where you would begin if you were starting a you would begin if you were starting a you would begin if you were starting a sauna protocol um but 20 minutes was sauna protocol um but 20 minutes was sauna protocol um but 20 minutes was kind of the um the dose if you will for kind of the um the dose if you will for kind of the um the dose if you will for um receiving the benefits that were um receiving the benefits that were um receiving the benefits that were derived from that that individual study derived from that that individual study derived from that that individual study gotcha so if you were able to perform 4 gotcha so if you were able to perform 4 gotcha so if you were able to perform 4 to S sessions at 174° for 20 minutes to S sessions at 174° for 20 minutes to S sessions at 174° for 20 minutes that's where we were seeing the that's where we were seeing the that's where we were seeing the reduction in all cause mortality of reduction in all cause mortality of reduction in all cause mortality of about 40% um what's interesting though

22:00about 40% um what's interesting though about 40% um what's interesting though is that within the same study they is that within the same study they is that within the same study they looked at a sample of individuals who looked at a sample of individuals who looked at a sample of individuals who simply stayed in the sauna for 11 simply stayed in the sauna for 11 simply stayed in the sauna for 11 minutes as opposed to 20 minutes okay minutes as opposed to 20 minutes okay minutes as opposed to 20 minutes okay and with that shorter amount of exposure and with that shorter amount of exposure and with that shorter amount of exposure to the heat we saw an 8% reduction in to the heat we saw an 8% reduction in to the heat we saw an 8% reduction in all cause mortality it's a drastic all cause mortality it's a drastic all cause mortality it's a drastic difference over nine minutes 100% so it difference over nine minutes 100% so it difference over nine minutes 100% so it certainly goes to show that this is dose certainly goes to show that this is dose certainly goes to show that this is dose dependent um you know that if you're dependent um you know that if you're dependent um you know that if you're looking to gain those uh those benefits looking to gain those uh those benefits looking to gain those uh those benefits for you know brain functioning that we for you know brain functioning that we for you know brain functioning that we talked about talking about uh cellular talked about talking about uh cellular talked about talking about uh cellular repair if you can work yourself up to repair if you can work yourself up to repair if you can work yourself up to that 20-minute Benchmark then that's that 20-minute Benchmark then that's that 20-minute Benchmark then that's really what we should be aiming for um really what we should be aiming for um really what we should be aiming for um the other thing that I wanted to bring the other thing that I wanted to bring the other thing that I wanted to bring up was that sometimes just the number of up was that sometimes just the number of up was that sometimes just the number of days that we're using the sauna can also days that we're using the sauna can also days that we're using the sauna can also influence the general outcomes you know influence the general outcomes you know influence the general outcomes you know so in these studies we talked about four so in these studies we talked about four so in these studies we talked about four to seven days per week um in cases where to seven days per week um in cases where to seven days per week um in cases where individuals only were in the sauna for a individuals only were in the sauna for a individuals only were in the sauna for a singular day we saw reductions of about singular day we saw reductions of about singular day we saw reductions of about 24% as opposed to 40 um so you can see

23:0024% as opposed to 40 um so you can see 24% as opposed to 40 um so you can see that there's some there's some things to that there's some there's some things to that there's some there's some things to be manipulated here you know how long be manipulated here you know how long be manipulated here you know how long will you be in for how many days per will you be in for how many days per will you be in for how many days per week will you actually use the sauna and week will you actually use the sauna and week will you actually use the sauna and what should the temperature be so I'm what should the temperature be so I'm what should the temperature be so I'm hoping that we shed a little bit of hoping that we shed a little bit of hoping that we shed a little bit of light on that got um and then I think light on that got um and then I think light on that got um and then I think that kind of brings us back to when you that kind of brings us back to when you that kind of brings us back to when you step into the SAA as you and I are step into the SAA as you and I are step into the SAA as you and I are experiencing right now um it's hot you experiencing right now um it's hot you experiencing right now um it's hot you know your your body is being thrown into know your your body is being thrown into know your your body is being thrown into a little mini state of figh or flight a little mini state of figh or flight a little mini state of figh or flight um it's kind of signaling to the body um it's kind of signaling to the body um it's kind of signaling to the body don't stay in this environment for too don't stay in this environment for too don't stay in this environment for too long it would not be beneficial for you long it would not be beneficial for you long it would not be beneficial for you um so as a result you want to go slow um so as a result you want to go slow um so as a result you want to go slow with this process um even today if you with this process um even today if you with this process um even today if you and I stayed in here for you know 15 and I stayed in here for you know 15 and I stayed in here for you know 15 minutes I haven't been in the sauna for minutes I haven't been in the sauna for minutes I haven't been in the sauna for you know probably over a week at this you know probably over a week at this you know probably over a week at this point I'm probably going to hit the wall point I'm probably going to hit the wall point I'm probably going to hit the wall a little bit faster than I would if I a little bit faster than I would if I a little bit faster than I would if I was using the sauna every day sure and was using the sauna every day sure and was using the sauna every day sure and you can literally feel that difference you can literally feel that difference you can literally feel that difference you will become heat adapted you know you will become heat adapted you know you will become heat adapted you know relatively quickly um if if I do several

24:00relatively quickly um if if I do several relatively quickly um if if I do several consecutive days of sauna use my body consecutive days of sauna use my body consecutive days of sauna use my body responds more efficiently to that heat responds more efficiently to that heat responds more efficiently to that heat exposure so I would say step into it exposure so I would say step into it exposure so I would say step into it casually and slowly you know aiming for casually and slowly you know aiming for casually and slowly you know aiming for maybe five minutes in your first session maybe five minutes in your first session maybe five minutes in your first session you know and then as you do it more you know and then as you do it more you know and then as you do it more often maybe you start to aim up to 10 often maybe you start to aim up to 10 often maybe you start to aim up to 10 maybe you get to 15 eventually maybe you maybe you get to 15 eventually maybe you maybe you get to 15 eventually maybe you hit that 20 minute Benchmark so it's hit that 20 minute Benchmark so it's hit that 20 minute Benchmark so it's literally just slowly turning that literally just slowly turning that literally just slowly turning that burner up you don't suggest 20 minutes burner up you don't suggest 20 minutes burner up you don't suggest 20 minutes straight off the bat um I'm feeling it straight off the bat um I'm feeling it straight off the bat um I'm feeling it already you know I haven't been in this already you know I haven't been in this already you know I haven't been in this thing in almost two years I guess it's thing in almost two years I guess it's thing in almost two years I guess it's been yep absolutely so I think you're been yep absolutely so I think you're been yep absolutely so I think you're going to have less control over going to have less control over going to have less control over temperature especially if you're using a temperature especially if you're using a temperature especially if you're using a sauna in a gym space you know perhaps if sauna in a gym space you know perhaps if sauna in a gym space you know perhaps if you have your own setup at home you'd be you have your own setup at home you'd be you have your own setup at home you'd be able to manipulate that variable um but able to manipulate that variable um but able to manipulate that variable um but I would certainly aim to manipulate the I would certainly aim to manipulate the I would certainly aim to manipulate the time of exposure you know go in five time of exposure you know go in five time of exposure you know go in five minutes and like we said then you can minutes and like we said then you can minutes and like we said then you can ratchet it up slowly hopefully get to ratchet it up slowly hopefully get to ratchet it up slowly hopefully get to that 20 minute time frame gotcha yep that 20 minute time frame gotcha yep that 20 minute time frame gotcha yep and I see a little uh looks like timer

25:00and I see a little uh looks like timer and I see a little uh looks like timer on the wall over here your little on the wall over here your little on the wall over here your little hourglass sand deal yeah um yeah hourglass sand deal yeah um yeah hourglass sand deal yeah um yeah sometimes the you know saunas come with sometimes the you know saunas come with sometimes the you know saunas come with those built-in timers kind of give those built-in timers kind of give those built-in timers kind of give yourself a visual especially when it yourself a visual especially when it yourself a visual especially when it starts to get a little bit tough yeah starts to get a little bit tough yeah starts to get a little bit tough yeah super helpful yeah and like we said too super helpful yeah and like we said too super helpful yeah and like we said too I think it's important to remember I think it's important to remember I think it's important to remember that we talked about that idea of hor that we talked about that idea of hor that we talked about that idea of hor hormesis which is you know your body's hormesis which is you know your body's hormesis which is you know your body's natural ability to adapt to stressors we natural ability to adapt to stressors we natural ability to adapt to stressors we have to remember that this is a stressor have to remember that this is a stressor have to remember that this is a stressor right so even though we sometimes think right so even though we sometimes think right so even though we sometimes think about sauna as being a form of about sauna as being a form of about sauna as being a form of relaxation and Recovery I think we have relaxation and Recovery I think we have relaxation and Recovery I think we have to go into it with the mindset of this to go into it with the mindset of this to go into it with the mindset of this is going to feel a bit uncomfortable I'm is going to feel a bit uncomfortable I'm is going to feel a bit uncomfortable I'm just trying to make sure that I don't just trying to make sure that I don't just trying to make sure that I don't feel too uncomfortable to where it could feel too uncomfortable to where it could feel too uncomfortable to where it could be detrimental you know you want to make be detrimental you know you want to make be detrimental you know you want to make sure you're not staying into the in the sure you're not staying into the in the sure you're not staying into the in the sauna for too long becoming dehydrated sauna for too long becoming dehydrated sauna for too long becoming dehydrated um some may maybe having no one know um some may maybe having no one know um some may maybe having no one know that you're in the sauna um so I think that you're in the sauna um so I think that you're in the sauna um so I think these are all just healthy measures to these are all just healthy measures to these are all just healthy measures to take into account take into account take into account this might be a question that you're not

26:00this might be a question that you're not this might be a question that you're not prepared for but do you suggest um prepared for but do you suggest um prepared for but do you suggest um before or after a before or after a before or after a workout so that's a good question I workout so that's a good question I workout so that's a good question I think that there are some uh some think that there are some uh some think that there are some uh some individuals who like to use sauna as an individuals who like to use sauna as an individuals who like to use sauna as an extension piece to workouts you know extension piece to workouts you know extension piece to workouts you know they feel like they've already increased they feel like they've already increased they feel like they've already increased their core body temperature elevated their core body temperature elevated their core body temperature elevated their heart rate and then the sauna just their heart rate and then the sauna just their heart rate and then the sauna just kind of becomes something that we tack kind of becomes something that we tack kind of becomes something that we tack on to the tail end um and then for on to the tail end um and then for on to the tail end um and then for others you know it's a standalone others you know it's a standalone others you know it's a standalone isolated experience where maybe you wake isolated experience where maybe you wake isolated experience where maybe you wake up for first thing in the morning you up for first thing in the morning you up for first thing in the morning you hop in the sauna or as an evening hop in the sauna or as an evening hop in the sauna or as an evening activity um you know to end your day activity um you know to end your day activity um you know to end your day with sauna outside of Fitness or you with sauna outside of Fitness or you with sauna outside of Fitness or you know strength training what we do know know strength training what we do know know strength training what we do know though is that your ability to stay in though is that your ability to stay in though is that your ability to stay in the sauna can be influenced by what you the sauna can be influenced by what you the sauna can be influenced by what you do prior to sauna use so if I did a do prior to sauna use so if I did a do prior to sauna use so if I did a pretty intense cardiovascular training pretty intense cardiovascular training pretty intense cardiovascular training session or strength training um if I session or strength training um if I session or strength training um if I come into the sauna at the tail end of come into the sauna at the tail end of come into the sauna at the tail end of that it's it's more likely that I will that it's it's more likely that I will that it's it's more likely that I will only be able to to stay in for a shorter only be able to to stay in for a shorter only be able to to stay in for a shorter period of time um and that's simply

27:00period of time um and that's simply period of time um and that's simply because the body's already been exposed because the body's already been exposed because the body's already been exposed to stress um your core body temperature to stress um your core body temperature to stress um your core body temperature is higher um so something to think about is higher um so something to think about is higher um so something to think about you know you may not be able to knock you know you may not be able to knock you know you may not be able to knock out a 20 minute session after you've out a 20 minute session after you've out a 20 minute session after you've already worked out um but you might be already worked out um but you might be already worked out um but you might be able to hop in for 10 minutes you know able to hop in for 10 minutes you know able to hop in for 10 minutes you know post-workout and then you kind of get a post-workout and then you kind of get a post-workout and then you kind of get a coupling effect cool so sweet man well I coupling effect cool so sweet man well I coupling effect cool so sweet man well I think uh I've had enough already I'm think uh I've had enough already I'm think uh I've had enough already I'm good yeah yeah U let's uh let's go head good yeah yeah U let's uh let's go head good yeah yeah U let's uh let's go head back to the booth and uh finish this out back to the booth and uh finish this out back to the booth and uh finish this out listeners we'll be right back sounds listeners we'll be right back sounds listeners we'll be right back sounds good all right so we just got out how good all right so we just got out how good all right so we just got out how are you feeling what's your body saying are you feeling what's your body saying are you feeling what's your body saying to you well my body saying this podcast to you well my body saying this podcast to you well my body saying this podcast room is a lot colder than the sauna is room is a lot colder than the sauna is room is a lot colder than the sauna is fair enough since we just got back in fair enough since we just got back in fair enough since we just got back in here um but I I feel uh very aware and I here um but I I feel uh very aware and I here um but I I feel uh very aware and I feel it I feel very awake I was a little feel it I feel very awake I was a little feel it I feel very awake I was a little uh deprived of sleep before we got in uh deprived of sleep before we got in uh deprived of sleep before we got in there but it's definitely it's there but it's definitely it's there but it's definitely it's definitely changed my mood a little bit definitely changed my mood a little bit definitely changed my mood a little bit yeah of course and I think that happens yeah of course and I think that happens yeah of course and I think that happens you know like we said we are inducing a you know like we said we are inducing a you know like we said we are inducing a sense of like a small dose of stress to

28:00sense of like a small dose of stress to sense of like a small dose of stress to the body sure so as a result you know the body sure so as a result you know the body sure so as a result you know we're getting an uptick and adrenalin we we're getting an uptick and adrenalin we we're getting an uptick and adrenalin we come out of there we're feeling like come out of there we're feeling like come out of there we're feeling like we're alive you know we're ready to to we're alive you know we're ready to to we're alive you know we're ready to to do something something big so for all do something something big so for all do something something big so for all the listeners at home what do you want the listeners at home what do you want the listeners at home what do you want them to kind of do now I mean they need them to kind of do now I mean they need them to kind of do now I mean they need to find a sauna right yeah and I think to find a sauna right yeah and I think to find a sauna right yeah and I think that's probably one of the challenges that's probably one of the challenges that's probably one of the challenges that arises you know if you are a guest that arises you know if you are a guest that arises you know if you are a guest here at skyera we we have a sauna here here at skyera we we have a sauna here here at skyera we we have a sauna here right and that's a luxury you know you right and that's a luxury you know you right and that's a luxury you know you can just Venture on down you can hop in can just Venture on down you can hop in can just Venture on down you can hop in when you want to right um but when when you want to right um but when when you want to right um but when you're at home that is uh something that you're at home that is uh something that you're at home that is uh something that not everyone has at their disposal we not everyone has at their disposal we not everyone has at their disposal we know that there are a lot of gym spaces know that there are a lot of gym spaces know that there are a lot of gym spaces that offer you know saunas and I think that offer you know saunas and I think that offer you know saunas and I think that could be something that you always that could be something that you always that could be something that you always look for if you're choosing a gym look for if you're choosing a gym look for if you're choosing a gym membership or a place to work out you membership or a place to work out you membership or a place to work out you know having a sauna as an extra amenity know having a sauna as an extra amenity know having a sauna as an extra amenity is something you know pretty critical in is something you know pretty critical in is something you know pretty critical in my opinion um I would also say too my opinion um I would also say too my opinion um I would also say too before even you know venturing down the before even you know venturing down the before even you know venturing down the path of purchasing a sauna for your home path of purchasing a sauna for your home path of purchasing a sauna for your home um there are a lot of credible sources

29:00um there are a lot of credible sources um there are a lot of credible sources right now who uh are willing to further right now who uh are willing to further right now who uh are willing to further Enlighten you on on the benefits of Enlighten you on on the benefits of Enlighten you on on the benefits of sauna use you know I've been following sauna use you know I've been following sauna use you know I've been following uh Dr Ronda Patrick for a very long time uh Dr Ronda Patrick for a very long time uh Dr Ronda Patrick for a very long time Dr Peter AA Dr Andrew huberman you know Dr Peter AA Dr Andrew huberman you know Dr Peter AA Dr Andrew huberman you know and these may sound familiar to you and these may sound familiar to you and these may sound familiar to you they've kind of forged a path when it they've kind of forged a path when it they've kind of forged a path when it comes to uh you know the benefits of sa comes to uh you know the benefits of sa comes to uh you know the benefits of sa and bringing that to the masses so I've and bringing that to the masses so I've and bringing that to the masses so I've really value tuning into to their you really value tuning into to their you really value tuning into to their you know different podcasts and um reading know different podcasts and um reading know different podcasts and um reading their books um so I think just Enlighten their books um so I think just Enlighten their books um so I think just Enlighten yourself as much as you possibly can the yourself as much as you possibly can the yourself as much as you possibly can the more you read about it the more you more you read about it the more you more you read about it the more you listen uh I think you become listen uh I think you become listen uh I think you become additionally more motivated you know additionally more motivated you know additionally more motivated you know every time I hear these statistics I every time I hear these statistics I every time I hear these statistics I think I have to find 20 minutes this think I have to find 20 minutes this think I have to find 20 minutes this week to hop in the sauna yeah you know week to hop in the sauna yeah you know week to hop in the sauna yeah you know so that would be my first aim um and so that would be my first aim um and so that would be my first aim um and then there's a lot of options if you then there's a lot of options if you then there's a lot of options if you choose to you know purchase a sauna for choose to you know purchase a sauna for choose to you know purchase a sauna for your home you could always take the root your home you could always take the root your home you could always take the root of you know a infrared sauna that might of you know a infrared sauna that might of you know a infrared sauna that might be a little bit more cost- effective um be a little bit more cost- effective um be a little bit more cost- effective um but I think even traditional saunas are but I think even traditional saunas are but I think even traditional saunas are becoming um more accessible for a lot of becoming um more accessible for a lot of becoming um more accessible for a lot of us I love the Aesthetics of a barrel

30:00us I love the Aesthetics of a barrel us I love the Aesthetics of a barrel sauna which is a traditional sauna yeah sauna which is a traditional sauna yeah sauna which is a traditional sauna yeah just in Barrel form and you know they're just in Barrel form and you know they're just in Barrel form and you know they're they're both for indoor and outdoor use they're both for indoor and outdoor use they're both for indoor and outdoor use so you can throw it in the backyard you so you can throw it in the backyard you so you can throw it in the backyard you might have to get an electrician to help might have to get an electrician to help might have to get an electrician to help you out in terms of the connections but you out in terms of the connections but you out in terms of the connections but you know I think once you have something you know I think once you have something you know I think once you have something like that set up then you have no excuse like that set up then you have no excuse like that set up then you have no excuse as to why you're not getting in yeah it as to why you're not getting in yeah it as to why you're not getting in yeah it this is just random question because I this is just random question because I this is just random question because I haven't had a gym membership in years CU haven't had a gym membership in years CU haven't had a gym membership in years CU we have a gym here at skyera and I I we have a gym here at skyera and I I we have a gym here at skyera and I I work out here but is that a common thing work out here but is that a common thing work out here but is that a common thing you can find in like gyms or like YMCAs you can find in like gyms or like YMCAs you can find in like gyms or like YMCAs or yeah I mean it's it's quite varied or yeah I mean it's it's quite varied or yeah I mean it's it's quite varied you know and I've had uh you know a lot you know and I've had uh you know a lot you know and I've had uh you know a lot of friends in the past who I've talked of friends in the past who I've talked of friends in the past who I've talked to about this and when they're looking to about this and when they're looking to about this and when they're looking for a gym membership one of the first for a gym membership one of the first for a gym membership one of the first things they're asking about is do you things they're asking about is do you things they're asking about is do you have a sauna really yeah and that can be have a sauna really yeah and that can be have a sauna really yeah and that can be a deciding factor for a lot of people um a deciding factor for a lot of people um a deciding factor for a lot of people um because you know some people are using because you know some people are using because you know some people are using the sauna just in an isolated way maybe the sauna just in an isolated way maybe the sauna just in an isolated way maybe they're just going to get into the sauna they're just going to get into the sauna they're just going to get into the sauna for 20 minutes but a lot of people also for 20 minutes but a lot of people also for 20 minutes but a lot of people also use it on the tail end of workouts too use it on the tail end of workouts too use it on the tail end of workouts too um just as a way to um to lengthen the um just as a way to um to lengthen the um just as a way to um to lengthen the workout experience you figure you're workout experience you figure you're workout experience you figure you're already strength training or you're already strength training or you're already strength training or you're doing some cardiovascular training

31:00doing some cardiovascular training doing some cardiovascular training you've increased your internal body you've increased your internal body you've increased your internal body temperature um you've already induced temperature um you've already induced temperature um you've already induced that stress state if you will uh so some that stress state if you will uh so some that stress state if you will uh so some people enjoy then hopping in maybe people enjoy then hopping in maybe people enjoy then hopping in maybe you're not in for 20 minutes because you're not in for 20 minutes because you're not in for 20 minutes because again the body's already a little bit again the body's already a little bit again the body's already a little bit taxed um but it's a really nice add-on taxed um but it's a really nice add-on taxed um but it's a really nice add-on to some of the you know strength to some of the you know strength to some of the you know strength cardiovascular types of of training that cardiovascular types of of training that cardiovascular types of of training that people are already doing so that's why I people are already doing so that's why I people are already doing so that's why I love if I have it at a gym then it just love if I have it at a gym then it just love if I have it at a gym then it just becomes a nice little addition to my becomes a nice little addition to my becomes a nice little addition to my routine nice and if listeners are routine nice and if listeners are routine nice and if listeners are curious and they want some more curious and they want some more curious and they want some more information on this I know you just information on this I know you just information on this I know you just mentioned a couple of folks um but you mentioned a couple of folks um but you mentioned a couple of folks um but you also wrote A Blog about this right we also wrote A Blog about this right we also wrote A Blog about this right we did yep yep recently put together a Blog did yep yep recently put together a Blog did yep yep recently put together a Blog that I would say hits on some of the that I would say hits on some of the that I would say hits on some of the major points that we discussed today you major points that we discussed today you major points that we discussed today you know reminding you of the research know reminding you of the research know reminding you of the research related to sauna use um and just helping related to sauna use um and just helping related to sauna use um and just helping us to kind of understand the effects us to kind of understand the effects us to kind of understand the effects that it's having on our body uh again that it's having on our body uh again that it's having on our body uh again helping us to stay in tune with why it helping us to stay in tune with why it helping us to stay in tune with why it can be beneficial in our life absolutely can be beneficial in our life absolutely can be beneficial in our life absolutely and you can get that listeners at skyw and you can get that listeners at skyw and you can get that listeners at skyw wellness.com you can go read that blog

32:00wellness.com you can go read that blog wellness.com you can go read that blog on there um if you need that basically on there um if you need that basically on there um if you need that basically this podcast and More in written form this podcast and More in written form this podcast and More in written form yeah Ryan um anything we missed man yeah Ryan um anything we missed man yeah Ryan um anything we missed man anything I don't think so I think we anything I don't think so I think we anything I don't think so I think we just got to step into the heat yeah know just got to step into the heat yeah know just got to step into the heat yeah know that's how it goes so continue to step that's how it goes so continue to step that's how it goes so continue to step toward the things that challenge you I toward the things that challenge you I toward the things that challenge you I think sauna is another example of that think sauna is another example of that think sauna is another example of that you know if we can do that safely you know if we can do that safely you know if we can do that safely anytime you can step toward a stressor anytime you can step toward a stressor anytime you can step toward a stressor and come out on the other side and come out on the other side and come out on the other side better stronger more resilient it's a better stronger more resilient it's a better stronger more resilient it's a win well I feel enlightened about the win well I feel enlightened about the win well I feel enlightened about the subject I'll I'll speak for hopefully subject I'll I'll speak for hopefully subject I'll I'll speak for hopefully everyone that they do as well I everyone that they do as well I everyone that they do as well I appreciate you your time and your appreciate you your time and your appreciate you your time and your knowledge on this and I also appreciate knowledge on this and I also appreciate knowledge on this and I also appreciate you taking a field trip with me and you taking a field trip with me and you taking a field trip with me and doing our first at least segment of a doing our first at least segment of a doing our first at least segment of a podcast outside of this podcast room podcast outside of this podcast room podcast outside of this podcast room that was cool 100% this is going to have that was cool 100% this is going to have that was cool 100% this is going to have to be a weekly thing for us now yeah we to be a weekly thing for us now yeah we to be a weekly thing for us now yeah we can figure it out maybe we'll maybe can figure it out maybe we'll maybe can figure it out maybe we'll maybe we'll come back and even do a um a we'll come back and even do a um a we'll come back and even do a um a segment about you know if we do some segment about you know if we do some segment about you know if we do some research on a five minute about more for research on a five minute about more for research on a five minute about more for further benefits of sauna and that idea

33:00further benefits of sauna and that idea further benefits of sauna and that idea of migrain we could do that down there of migrain we could do that down there of migrain we could do that down there that'd be cool okay um well listeners that'd be cool okay um well listeners that'd be cool okay um well listeners thank you again uh Ryan we'll have you thank you again uh Ryan we'll have you thank you again uh Ryan we'll have you back on if you have questions for us you back on if you have questions for us you back on if you have questions for us you can hit us up at inspired intentions at can hit us up at inspired intentions at can hit us up at inspired intentions at skyer wellness.com that's a email skyer wellness.com that's a email skyer wellness.com that's a email address you can send us an email and we address you can send us an email and we address you can send us an email and we will hopefully get your questions will hopefully get your questions will hopefully get your questions answered about this topic or anything answered about this topic or anything answered about this topic or anything else till next time everyone yeah it's else till next time everyone yeah it's else till next time everyone yeah it's been a blast see you guys thanks The been a blast see you guys thanks The been a blast see you guys thanks The Inspired intentions podcast is a Inspired intentions podcast is a Inspired intentions podcast is a production of skyera Wellness retreat production of skyera Wellness retreat production of skyera Wellness retreat special thanks to our executive producer special thanks to our executive producer special thanks to our executive producer Alan Brill send us your questions and Alan Brill send us your questions and Alan Brill send us your questions and comments to inspired intentions ataw comments to inspired intentions ataw comments to inspired intentions ataw wellness.com subscribe on iTunes and wellness.com subscribe on iTunes and wellness.com subscribe on iTunes and everywhere podcast can be found if everywhere podcast can be found if everywhere podcast can be found if someone you know might benefit from this someone you know might benefit from this someone you know might benefit from this podcast share inspired intentions with podcast share inspired intentions with podcast share inspired intentions with them and give us five star rating join them and give us five star rating join them and give us five star rating join us next week as we cut through the us next week as we cut through the us next week as we cut through the unrealistic noise on diets and fitness unrealistic noise on diets and fitness unrealistic noise on diets and fitness and show you how healthy living fits and show you how healthy living fits and show you how healthy living fits seamlessly into your already busy life seamlessly into your already busy life seamlessly into your already busy life thank for listening

207 Benefits of Sauna How Heat Therapy Boosts Recovery Longevity and Brain Healt