00:00[Music] hey Joe yeah how're you doing good good hey Joe yeah how're you doing good good thank you so much for joining me today thank you so much for joining me today thank you so much for joining me today thanks for having me thanks for having me thanks for having me yeah everyone I'd like to I'd like you yeah everyone I'd like to I'd like you yeah everyone I'd like to I'd like you to meet Joe Hayes of health and to meet Joe Hayes of health and to meet Joe Hayes of health and performance in Boston I've invited him performance in Boston I've invited him performance in Boston I've invited him on today to chat about the benefits of on today to chat about the benefits of on today to chat about the benefits of regular sauna use how to get started how regular sauna use how to get started how regular sauna use how to get started how to maximize your sauna sessions and I to maximize your sauna sessions and I to maximize your sauna sessions and I think we have a little bonus that we're think we have a little bonus that we're think we have a little bonus that we're saving for the end so you know getting saving for the end so you know getting saving for the end so you know getting started with a sauna can be a little started with a sauna can be a little started with a sauna can be a little intimidating I know I personally was intimidating I know I personally was intimidating I know I personally was never really into saunas but it it never really into saunas but it it never really into saunas but it it wasn't until you and our buddy Scott wasn't until you and our buddy Scott wasn't until you and our buddy Scott Herrera from legacy in Dallas who had Herrera from legacy in Dallas who had Herrera from legacy in Dallas who had introduced me to it and once you guys introduced me to it and once you guys introduced me to it and once you guys gave me like a simple cycle to follow I gave me like a simple cycle to follow I gave me like a simple cycle to follow I was hooked was hooked was hooked you know is there every week and so I you know is there every week and so I you know is there every week and so I think that's that's kind of what's
01:00think that's that's kind of what's think that's that's kind of what's helpful is to have just a basic cycles helpful is to have just a basic cycles helpful is to have just a basic cycles to start with and then dive in and to start with and then dive in and to start with and then dive in and progress from there so you know Joe progress from there so you know Joe progress from there so you know Joe you've consulted people all over the you've consulted people all over the you've consulted people all over the country on not only how to use this on country on not only how to use this on country on not only how to use this on ax but how to build their saunas at ax but how to build their saunas at ax but how to build their saunas at their homes at facilities right yes and their homes at facilities right yes and their homes at facilities right yes and you're a former athlete massage you're a former athlete massage you're a former athlete massage therapist sports and our certified therapist sports and our certified therapist sports and our certified strength and conditioning specialist so strength and conditioning specialist so strength and conditioning specialist so I'm a therapist so a trainer I'll do a I'm a therapist so a trainer I'll do a I'm a therapist so a trainer I'll do a trainer so you've got a huge toolbox and trainer so you've got a huge toolbox and trainer so you've got a huge toolbox and I think you you're currently in the I think you you're currently in the I think you you're currently in the settling Academy of Osteopathy program settling Academy of Osteopathy program settling Academy of Osteopathy program right yes in Montreal so osteopathic right yes in Montreal so osteopathic right yes in Montreal so osteopathic therapy with a Gebo a French austere so therapy with a Gebo a French austere so therapy with a Gebo a French austere so that's kind of when it started with that's kind of when it started with that's kind of when it started with sauna as you know cuz you're hosting the sauna as you know cuz you're hosting the sauna as you know cuz you're hosting the somo training program summer therapy yes somo training program summer therapy yes somo training program summer therapy yes any are you okay so there also has a
02:00any are you okay so there also has a any are you okay so there also has a training program called so mo training training program called so mo training training program called so mo training for the for the personal trainer or for the for the personal trainer or for the for the personal trainer or physical therapist and part of that physical therapist and part of that physical therapist and part of that program is a one-day sauna course okay program is a one-day sauna course okay program is a one-day sauna course okay so when I first start so when I first start so when I first start with ghee was in probably early with ghee was in probably early with ghee was in probably early two-thousands maybe 2000 and I was going two-thousands maybe 2000 and I was going two-thousands maybe 2000 and I was going to California so I was going to to California so I was going to to California so I was going to California maybe four times a year for California maybe four times a year for California maybe four times a year for three or four day classes so that is three or four day classes so that is three or four day classes so that is when I first started to really love sana when I first started to really love sana when I first started to really love sana and since then if I'm doing it wherever and since then if I'm doing it wherever and since then if I'm doing it wherever I go if I do a course in New York City I go if I do a course in New York City I go if I do a course in New York City with you yeah and all the New York with you yeah and all the New York with you yeah and all the New York saunas in LA I've been to all the New saunas in LA I've been to all the New saunas in LA I've been to all the New York saunas and right now a Montreal York saunas and right now a Montreal York saunas and right now a Montreal I've been to all the Montreal so no so I've been to all the Montreal so no so I've been to all the Montreal so no so it's a great great thing to help with it's a great great thing to help with it's a great great thing to help with jetlag and yeah just a release jetlag and yeah just a release jetlag and yeah just a release endorphins and just feel good so I thank endorphins and just feel good so I thank endorphins and just feel good so I thank ye to get me started in the sauna and uh ye to get me started in the sauna and uh ye to get me started in the sauna and uh and that's kind of where it all started and that's kind of where it all started and that's kind of where it all started yeah god I've got a new sauna so once
03:00yeah god I've got a new sauna so once yeah god I've got a new sauna so once this some you know once it's safe to this some you know once it's safe to this some you know once it's safe to resume sauna sessions again we've got a resume sauna sessions again we've got a resume sauna sessions again we've got a new one that opened up in Brooklyn new one that opened up in Brooklyn new one that opened up in Brooklyn maybe maybe six months to a year ago and maybe maybe six months to a year ago and maybe maybe six months to a year ago and and actually one of the soma therapy and actually one of the soma therapy and actually one of the soma therapy students the newer ones in our program students the newer ones in our program students the newer ones in our program right now he found out he works there so right now he found out he works there so right now he found out he works there so so yeah I've been meaning to check it so yeah I've been meaning to check it so yeah I've been meaning to check it out just opened up yeah maybe I mean out just opened up yeah maybe I mean out just opened up yeah maybe I mean less than a year ago and I found out less than a year ago and I found out less than a year ago and I found out about it and I thought wow this is this about it and I thought wow this is this about it and I thought wow this is this is in my backyard I really gotta check is in my backyard I really gotta check is in my backyard I really gotta check this one out and and then you know this this one out and and then you know this this one out and and then you know this Kovan started happening so it's on hold Kovan started happening so it's on hold Kovan started happening so it's on hold but you know there's a lot of talk about but you know there's a lot of talk about but you know there's a lot of talk about infrared sauna and you know I'm just I infrared sauna and you know I'm just I infrared sauna and you know I'm just I love you to tell us a little bit about love you to tell us a little bit about love you to tell us a little bit about how that compared to a traditional sauna how that compared to a traditional sauna how that compared to a traditional sauna and what your thoughts are between the and what your thoughts are between the and what your thoughts are between the two sure so I've never been an infrared two sure so I've never been an infrared two sure so I've never been an infrared sauna for me personally uh you know I
04:00sauna for me personally uh you know I sauna for me personally uh you know I don't do well when the gray weather and don't do well when the gray weather and don't do well when the gray weather and the cold and that and one of the things the cold and that and one of the things the cold and that and one of the things is the sauna helps me through that so I is the sauna helps me through that so I is the sauna helps me through that so I don't have an interest and going let's don't have an interest and going let's don't have an interest and going let's say cold New England when it's 10 say cold New England when it's 10 say cold New England when it's 10 degrees out in interest just not hot degrees out in interest just not hot degrees out in interest just not hot enough for me yeah I haven't dug a lot enough for me yeah I haven't dug a lot enough for me yeah I haven't dug a lot into the research with that but I into the research with that but I into the research with that but I definitely do think there are some definitely do think there are some definitely do think there are some health benefits with the infrared sauna health benefits with the infrared sauna health benefits with the infrared sauna like all hello all heat therapy whether like all hello all heat therapy whether like all hello all heat therapy whether it's a whirlpool it's a whirlpool it's a whirlpool or a hot shower those all those are all or a hot shower those all those are all or a hot shower those all those are all healthy so infrared usually it's a healthy so infrared usually it's a healthy so infrared usually it's a little cheaper it's cheaper to run the little cheaper it's cheaper to run the little cheaper it's cheaper to run the electricity voltages is less the sauna electricity voltages is less the sauna electricity voltages is less the sauna you don't get as much sweat in it so you don't get as much sweat in it so you don't get as much sweat in it so it's easy to maintain it's easy to maintain it's easy to maintain usually the infrared is is smaller so usually the infrared is is smaller so usually the infrared is is smaller so the the the size of the the Finnish the the the size of the the Finnish the the the size of the the Finnish sauna is larger so all in all it's just sauna is larger so all in all it's just sauna is larger so all in all it's just cheaper more efficient and easier the cheaper more efficient and easier the cheaper more efficient and easier the infrared sauna and there is some infrared sauna and there is some infrared sauna and there is some benefits to infrared sauna but a lot of benefits to infrared sauna but a lot of benefits to infrared sauna but a lot of the bigger studies that we see here more
05:00the bigger studies that we see here more the bigger studies that we see here more on the traditional Finnish sauna so a on the traditional Finnish sauna so a on the traditional Finnish sauna so a lot of study that I guess the sonic lot of study that I guess the sonic lot of study that I guess the sonic capital of the world is Finland which capital of the world is Finland which capital of the world is Finland which 85% of the the house does have sauna and 85% of the the house does have sauna and 85% of the the house does have sauna and a lot of the studies are coming out of a lot of the studies are coming out of a lot of the studies are coming out of eastern finland with a doctor named yari eastern finland with a doctor named yari eastern finland with a doctor named yari I don't want to pronounce his last name I don't want to pronounce his last name I don't want to pronounce his last name the doctor yari and very thankful for the doctor yari and very thankful for the doctor yari and very thankful for him that a lot of this stuff that we him that a lot of this stuff that we him that a lot of this stuff that we read today in the magazines that saunas read today in the magazines that saunas read today in the magazines that saunas being good is coming from him and this being good is coming from him and this being good is coming from him and this woman in California dr. Rhonda Patrick woman in California dr. Rhonda Patrick woman in California dr. Rhonda Patrick and I thank her thank her she's a and I thank her thank her she's a and I thank her thank her she's a researcher and she's rip done a great researcher and she's rip done a great researcher and she's rip done a great job thing through the research and get job thing through the research and get job thing through the research and get it out there so I think she yeah she it out there so I think she yeah she it out there so I think she yeah she really started out here and I do see the really started out here and I do see the really started out here and I do see the saunas here and health clubs starting to saunas here and health clubs starting to saunas here and health clubs starting to get popular a member of a gym and they get popular a member of a gym and they get popular a member of a gym and they have a decent sauna in there and I go in have a decent sauna in there and I go in have a decent sauna in there and I go in there and I see a lot of younger kids in there and I see a lot of younger kids in there and I see a lot of younger kids in there talking about her studies and the there talking about her studies and the there talking about her studies and the health benefits what's becoming popular
06:00health benefits what's becoming popular health benefits what's becoming popular yeah yeah I'm so thankful to her because yeah yeah I'm so thankful to her because yeah yeah I'm so thankful to her because she really breaks it down in a way that she really breaks it down in a way that she really breaks it down in a way that is so helpful for people to understand is so helpful for people to understand is so helpful for people to understand the science behind it not just the the science behind it not just the the science behind it not just the trendy sort of headlines about sauna trendy sort of headlines about sauna trendy sort of headlines about sauna yeah she does a great job at dumbing it yeah she does a great job at dumbing it yeah she does a great job at dumbing it down for us to regular people to down for us to regular people to down for us to regular people to understand right yeah that's definitely understand right yeah that's definitely understand right yeah that's definitely showing some great great health health showing some great great health health showing some great great health health benefits there's you know there's benefits there's you know there's benefits there's you know there's numerous articles and studies of the numerous articles and studies of the numerous articles and studies of the health benefits for example improvement health benefits for example improvement health benefits for example improvement of heart disease was for one could you of heart disease was for one could you of heart disease was for one could you talk a little bit about talk a little bit about talk a little bit about those benefits of long term use of sauna those benefits of long term use of sauna those benefits of long term use of sauna not just going once a month but really not just going once a month but really not just going once a month but really having I wrote these down out read them having I wrote these down out read them having I wrote these down out read them to you so I'm just gonna regurgitate to you so I'm just gonna regurgitate to you so I'm just gonna regurgitate what dr. Rhonda Patrick said here and what dr. Rhonda Patrick said here and what dr. Rhonda Patrick said here and there's two main things that it's there's two main things that it's there's two main things that it's definitely having a profound look as definitely having a profound look as definitely having a profound look as cardiovascular health and immune health
07:00cardiovascular health and immune health cardiovascular health and immune health those definitely a lot of large human those definitely a lot of large human those definitely a lot of large human studies so those are definitely showing studies so those are definitely showing studies so those are definitely showing results for example blood pressure at results for example blood pressure at results for example blood pressure at the end of a field a function of a the end of a field a function of a the end of a field a function of a lining of the heart they're showing lining of the heart they're showing lining of the heart they're showing benefit with that so people that like benefit with that so people that like benefit with that so people that like you said do long term sauna use have you said do long term sauna use have you said do long term sauna use have shown really to drop their blood shown really to drop their blood shown really to drop their blood pressure but also if you have blood pressure but also if you have blood pressure but also if you have blood pressure problems you got to be careful pressure problems you got to be careful pressure problems you got to be careful because it's you know if you're on blood because it's you know if you're on blood because it's you know if you're on blood pressure medication it lowers your blood pressure medication it lowers your blood pressure medication it lowers your blood pressure and then going the sauna at low pressure and then going the sauna at low pressure and then going the sauna at low is it more you can have some some is it more you can have some some is it more you can have some some troubles so if you do have blood troubles so if you do have blood troubles so if you do have blood pressure you definitely need to consult pressure you definitely need to consult pressure you definitely need to consult with your doctor first but done with your doctor first but done with your doctor first but done correctly it can lower blood pressure it correctly it can lower blood pressure it correctly it can lower blood pressure it can also increase the ventricular can also increase the ventricular can also increase the ventricular function of the heart which is a part of function of the heart which is a part of function of the heart which is a part of the heart that contracts and relax the heart that contracts and relax the heart that contracts and relax so regular sauna use is able to relax so regular sauna use is able to relax so regular sauna use is able to relax those that's the vessels so your heart those that's the vessels so your heart those that's the vessels so your heart is opening and contracting better so is opening and contracting better so is opening and contracting better so it's it's very good for the heart it
08:00it's it's very good for the heart it it's it's very good for the heart it helps with balanced automat autonomic helps with balanced automat autonomic helps with balanced automat autonomic nervous system so what the NADA nervous system so what the NADA nervous system so what the NADA autonomic nervous system is is that's autonomic nervous system is is that's autonomic nervous system is is that's very important with heart rate heart very important with heart rate heart very important with heart rate heart beat digestion your breathing hence beat digestion your breathing hence beat digestion your breathing hence those are very very important so what those are very very important so what those are very very important so what the research is going by is people that the research is going by is people that the research is going by is people that have balanced autonomic nervous system have balanced autonomic nervous system have balanced autonomic nervous system have better heart function so Donna have better heart function so Donna have better heart function so Donna helps that it also improves heart rate helps that it also improves heart rate helps that it also improves heart rate variability which is the beats between variability which is the beats between variability which is the beats between your heart okay so sauna overtime helps your heart okay so sauna overtime helps your heart okay so sauna overtime helps to helps the heart rate variability in to helps the heart rate variability in to helps the heart rate variability in the heart rate variability is a big the heart rate variability is a big the heart rate variability is a big indicator of a biological age so if you indicator of a biological age so if you indicator of a biological age so if you have a better score you're younger have a better score you're younger have a better score you're younger okay so sauna sauna use can help that as okay so sauna sauna use can help that as okay so sauna sauna use can help that as well those that are scared of aging yeah well those that are scared of aging yeah well those that are scared of aging yeah mows down aging basically yeah mows down aging basically yeah mows down aging basically yeah in an article out of Journal of in an article out of Journal of in an article out of Journal of neurology okay for the brain it it
09:00neurology okay for the brain it it neurology okay for the brain it it really really helps with Alzheimer's really really helps with Alzheimer's really really helps with Alzheimer's disease okay so what happens is we have disease okay so what happens is we have disease okay so what happens is we have these proteins in these proteins with these proteins in these proteins with these proteins in these proteins with age or stress begin to break down and age or stress begin to break down and age or stress begin to break down and change structure okay so the sauna use change structure okay so the sauna use change structure okay so the sauna use has been showing if you do sauna two to has been showing if you do sauna two to has been showing if you do sauna two to three times a week three times a week three times a week 14% less likely in stroke risk and if 14% less likely in stroke risk and if 14% less likely in stroke risk and if you do the sauna four to seven times a you do the sauna four to seven times a you do the sauna four to seven times a week 60% less chance of stroke rat risks week 60% less chance of stroke rat risks week 60% less chance of stroke rat risks okay and also big research now on okay and also big research now on okay and also big research now on Alzheimer's disease okay Alzheimer is Alzheimer's disease okay Alzheimer is Alzheimer's disease okay Alzheimer is like a break down the proteins and you like a break down the proteins and you like a break down the proteins and you get these plaque formations so Sonora is get these plaque formations so Sonora is get these plaque formations so Sonora is huge with preventing Alzheimer's huge with preventing Alzheimer's huge with preventing Alzheimer's okay so muscle atrophy no better time okay so muscle atrophy no better time okay so muscle atrophy no better time right now the corona virus right a lot right now the corona virus right a lot right now the corona virus right a lot of us aren't doing you much you know of us aren't doing you much you know of us aren't doing you much you know lucky you if you have a son or your lucky you if you have a son or your lucky you if you have a son or your house yeah that can help save muscle house yeah that can help save muscle house yeah that can help save muscle it's not gonna stop stop it but it's it's not gonna stop stop it but it's it's not gonna stop stop it but it's gonna it's gonna slow it down so muscle gonna it's gonna slow it down so muscle gonna it's gonna slow it down so muscle loss and there's a few little studies
10:00loss and there's a few little studies loss and there's a few little studies which it can improve endurance okay so a which it can improve endurance okay so a which it can improve endurance okay so a 2000 study done on male distance runner 2000 study done on male distance runner 2000 study done on male distance runner show the regular sauna bathing increase show the regular sauna bathing increase show the regular sauna bathing increase the run as time to exhaustion by 32 the run as time to exhaustion by 32 the run as time to exhaustion by 32 percent okay so what it does it helps percent okay so what it does it helps percent okay so what it does it helps the plasma red blood cells the vault the plasma red blood cells the vault the plasma red blood cells the vault the blonde prevents insulin resistance the blonde prevents insulin resistance the blonde prevents insulin resistance right insulin it's a big biomarker with right insulin it's a big biomarker with right insulin it's a big biomarker with age and longevity okay it's the the age and longevity okay it's the the age and longevity okay it's the the body's ability to break down glucose and body's ability to break down glucose and body's ability to break down glucose and delivered to the cells so it helps with delivered to the cells so it helps with delivered to the cells so it helps with diabetes or insulin resistance helps diabetes or insulin resistance helps diabetes or insulin resistance helps with tissue injury okay and it helps with tissue injury okay and it helps with tissue injury okay and it helps with depression so there was a one study with depression so there was a one study with depression so there was a one study in particular there was two groups it in particular there was two groups it in particular there was two groups it was already controlled study they gave was already controlled study they gave was already controlled study they gave two groups met a medication of tilth one two groups met a medication of tilth one two groups met a medication of tilth one was a fake pill and one was a depression was a fake pill and one was a depression was a fake pill and one was a depression medication and what the study showed is medication and what the study showed is medication and what the study showed is the song the sauna group had better the song the sauna group had better the song the sauna group had better results so it's just one sauna session I results so it's just one sauna session I results so it's just one sauna session I think I made both thirty minutes long
11:00think I made both thirty minutes long think I made both thirty minutes long increase they felt bad for two weeks increase they felt bad for two weeks increase they felt bad for two weeks okay so that's a that's a profound okay so that's a that's a profound okay so that's a that's a profound effect so the largest study effect so the largest study effect so the largest study that most of us at her is out of Eastern that most of us at her is out of Eastern that most of us at her is out of Eastern Finland this was about couple years ago Finland this was about couple years ago Finland this was about couple years ago it was 2315 subjects 20-year study very it was 2315 subjects 20-year study very it was 2315 subjects 20-year study very controlled they took blood work each controlled they took blood work each controlled they took blood work each year the average age was forty-five to year the average age was forty-five to year the average age was forty-five to sixty white men and they did sauna and sixty white men and they did sauna and sixty white men and they did sauna and the the men that's the men that started the the men that's the men that started the the men that's the men that started two to three times a week with two to three times a week with two to three times a week with twenty-two percent less likely to twenty-two percent less likely to twenty-two percent less likely to develop cardiovascular disease Wow develop cardiovascular disease Wow develop cardiovascular disease Wow in the men had sauna at four to seven in the men had sauna at four to seven in the men had sauna at four to seven times a week worth of both about 50% times a week worth of both about 50% times a week worth of both about 50% more less likely to have cardiovascular more less likely to have cardiovascular more less likely to have cardiovascular disease and very interesting like like disease and very interesting like like disease and very interesting like like exercise the study also showed with the exercise the study also showed with the exercise the study also showed with the the intensity meaning the duration in the intensity meaning the duration in the intensity meaning the duration in the sauna the men that did the song on the sauna the men that did the song on the sauna the men that did the song on eleven minutes had lower cardiac death
12:00eleven minutes had lower cardiac death eleven minutes had lower cardiac death by seven percent and the men that did by seven percent and the men that did by seven percent and the men that did the sauna for 19 minutes had 50% less the sauna for 19 minutes had 50% less the sauna for 19 minutes had 50% less cardiovascular death that's the biggest cardiovascular death that's the biggest cardiovascular death that's the biggest study that's the biggest study to date study that's the biggest study to date study that's the biggest study to date with humans 20-year study amazing effect with humans 20-year study amazing effect with humans 20-year study amazing effect for the heart and - the impact you don't for the heart and - the impact you don't for the heart and - the impact you don't impact the joints like you would and impact the joints like you would and impact the joints like you would and running right so what's what what's the running right so what's what what's the running right so what's what what's the molecular reason why how does this work molecular reason why how does this work molecular reason why how does this work scientists don't know exactly it might scientists don't know exactly it might scientists don't know exactly it might be the social aspect or it might be like be the social aspect or it might be like be the social aspect or it might be like because the heart rate increases it's because the heart rate increases it's because the heart rate increases it's like a moderate form of exercise okay like a moderate form of exercise okay like a moderate form of exercise okay it's the moderate form of exercise so it's the moderate form of exercise so it's the moderate form of exercise so those two factors might be important and those two factors might be important and those two factors might be important and then at the molecular level as dr. then at the molecular level as dr. then at the molecular level as dr. Rhonda Patrick talks about there's two Rhonda Patrick talks about there's two Rhonda Patrick talks about there's two big genes one is called the heat shock big genes one is called the heat shock big genes one is called the heat shock proteins okay we all as humans have proteins okay we all as humans have proteins okay we all as humans have these heat shock proteins in us and some these heat shock proteins in us and some these heat shock proteins in us and some of us especially the people that lived
13:00of us especially the people that lived of us especially the people that lived greater than years old shown to have greater than years old shown to have greater than years old shown to have genetically more these heat shock genetically more these heat shock genetically more these heat shock proteins in their body proteins in their body proteins in their body okay these heat shock proteins when okay these heat shock proteins when okay these heat shock proteins when activated whether it's exercise or the activated whether it's exercise or the activated whether it's exercise or the biggest is heat like the sauna they biggest is heat like the sauna they biggest is heat like the sauna they activate these heat shock proteins and activate these heat shock proteins and activate these heat shock proteins and those it's very important to have these those it's very important to have these those it's very important to have these heat shock proteins be heat shock proteins be heat shock proteins be that helps damaged cells so with damaged that helps damaged cells so with damaged that helps damaged cells so with damaged cells what what happens is these these cells what what happens is these these cells what what happens is these these proteins begin to change shape and I'm proteins begin to change shape and I'm proteins begin to change shape and I'm in a bad way and then they can start to in a bad way and then they can start to in a bad way and then they can start to mutate down to the DNA DNA level and mutate down to the DNA DNA level and mutate down to the DNA DNA level and lead to cancer so event that is to have lead to cancer so event that is to have lead to cancer so event that is to have these heat shock proteins more active these heat shock proteins more active these heat shock proteins more active active and they go in there like active and they go in there like active and they go in there like pac-man's and clean things up and the pac-man's and clean things up and the pac-man's and clean things up and the heat shock proteins also activated gene heat shock proteins also activated gene heat shock proteins also activated gene 3 genes Fox 3 genes is also show just 3 genes Fox 3 genes is also show just 3 genes Fox 3 genes is also show just associated with long longevity okay so associated with long longevity okay so associated with long longevity okay so basically summing up the is one of the
14:00basically summing up the is one of the basically summing up the is one of the best forms to activate these genes that best forms to activate these genes that best forms to activate these genes that help with aging so on that note is is it help with aging so on that note is is it help with aging so on that note is is it true that say it's true that sauna is true that say it's true that sauna is true that say it's true that sauna is good for detoxification right because good for detoxification right because good for detoxification right because we're sweating everything out so kind of we're sweating everything out so kind of we're sweating everything out so kind of on a basic level yeah I mean sweat on a basic level yeah I mean sweat on a basic level yeah I mean sweat sweating is very important for the blood sweating is very important for the blood sweating is very important for the blood pressure system you know you know you pressure system you know you know you pressure system you know you know you know you Bloods generally a one way to know you Bloods generally a one way to know you Bloods generally a one way to know if your blood pressure is doing know if your blood pressure is doing know if your blood pressure is doing well if you go in the sauna you start to well if you go in the sauna you start to well if you go in the sauna you start to sweat right away that's a good that's a sweat right away that's a good that's a sweat right away that's a good that's a good sign you know you have blood good sign you know you have blood good sign you know you have blood processions and if it's not good one way processions and if it's not good one way processions and if it's not good one way to help that or improve that is awnings to help that or improve that is awnings to help that or improve that is awnings okay so that's what but as far as deep okay so that's what but as far as deep okay so that's what but as far as deep detoxification does the Sun on detoxify detoxification does the Sun on detoxify detoxification does the Sun on detoxify yes a little bit yes a little bit yes a little bit it does detoxify a few metals and one in it does detoxify a few metals and one in it does detoxify a few metals and one in particular scandium soaked and in as a particular scandium soaked and in as a particular scandium soaked and in as a heavy metal which sauna seems to get heavy metal which sauna seems to get heavy metal which sauna seems to get that one out better than the other ones that one out better than the other ones that one out better than the other ones but I wouldn't say and it's a mini
15:00but I wouldn't say and it's a mini but I wouldn't say and it's a mini amount so if you go into the sauna for amount so if you go into the sauna for amount so if you go into the sauna for detox heavy metals or for fat loss in detox heavy metals or for fat loss in detox heavy metals or for fat loss in reality it's not gonna work so well yeah reality it's not gonna work so well yeah reality it's not gonna work so well yeah that's gonna boil down I mean it can that's gonna boil down I mean it can that's gonna boil down I mean it can help but I'm sure that about you that help but I'm sure that about you that help but I'm sure that about you that boys like lifestyle you know just boys like lifestyle you know just boys like lifestyle you know just management food your toxin exposure management food your toxin exposure management food your toxin exposure exactly yeah so the research shows is a exactly yeah so the research shows is a exactly yeah so the research shows is a better better ways to do that but yeah better better ways to do that but yeah better better ways to do that but yeah so yo when is this is an important one I so yo when is this is an important one I so yo when is this is an important one I think when is the best time to sauna think when is the best time to sauna think when is the best time to sauna like it like it like it for example before a workout after a for example before a workout after a for example before a workout after a workout workout workout what are your thoughts yeah so you can what are your thoughts yeah so you can what are your thoughts yeah so you can think of thick asana like exercise right think of thick asana like exercise right think of thick asana like exercise right so let's say we all know that aerobic so let's say we all know that aerobic so let's say we all know that aerobic training is good okay so like the sauna training is good okay so like the sauna training is good okay so like the sauna it's aerobic training so if somebody's it's aerobic training so if somebody's it's aerobic training so if somebody's and asked me Joe when's the best time to and asked me Joe when's the best time to and asked me Joe when's the best time to run well you need to know more run well you need to know more run well you need to know more information the age the fitness level do
16:00information the age the fitness level do information the age the fitness level do on medications do your disease how hots on medications do your disease how hots on medications do your disease how hots the sauna you know do you work all day the sauna you know do you work all day the sauna you know do you work all day when can you go and so forth but in how when can you go and so forth but in how when can you go and so forth but in how long you go and so it all dictates the long you go and so it all dictates the long you go and so it all dictates the answer okay so it depends so let's let's answer okay so it depends so let's let's answer okay so it depends so let's let's say the average finish finished on it is say the average finish finished on it is say the average finish finished on it is about 176 and 212 degrees that's that's about 176 and 212 degrees that's that's about 176 and 212 degrees that's that's the average sauna and most Finns I would the average sauna and most Finns I would the average sauna and most Finns I would say probably go after they work out okay say probably go after they work out okay say probably go after they work out okay so there is a few little studies that so there is a few little studies that so there is a few little studies that show our arterial hardening after show our arterial hardening after show our arterial hardening after strength training but usually diminishes strength training but usually diminishes strength training but usually diminishes after but the sauna helps relax it so after but the sauna helps relax it so after but the sauna helps relax it so perhaps if I had to choose maybe sauna perhaps if I had to choose maybe sauna perhaps if I had to choose maybe sauna is better after you work out mm-hmm but is better after you work out mm-hmm but is better after you work out mm-hmm but again more studies need to be done right again more studies need to be done right again more studies need to be done right um it's it's kind of a nice thing at you um it's it's kind of a nice thing at you um it's it's kind of a nice thing at you know do I look forward to go in a know do I look forward to go in a know do I look forward to go in a workout not so much right because it's a
17:00workout not so much right because it's a workout not so much right because it's a stress it's hard but I know it's good stress it's hard but I know it's good stress it's hard but I know it's good motivate yes phone is kind of like the motivate yes phone is kind of like the motivate yes phone is kind of like the end of the day let's relax so I you know end of the day let's relax so I you know end of the day let's relax so I you know I'm gonna give thumbs up to sauna after I'm gonna give thumbs up to sauna after I'm gonna give thumbs up to sauna after you workout yeah and even if they're not you workout yeah and even if they're not you workout yeah and even if they're not working out that day like I I mean I working out that day like I I mean I working out that day like I I mean I remember when I worked in an office and remember when I worked in an office and remember when I worked in an office and in Manhattan and on Fridays that was in Manhattan and on Fridays that was in Manhattan and on Fridays that was like my that was what I look forward to like my that was what I look forward to like my that was what I look forward to it was just after work hitting up the it was just after work hitting up the it was just after work hitting up the sauna you know without any workout just why I joined the gym across the street why I joined the gym across the street from me is that a sauna yeah a lot of from me is that a sauna yeah a lot of from me is that a sauna yeah a lot of times uh you know it's the weather's not times uh you know it's the weather's not times uh you know it's the weather's not good long day you know what I'm just good long day you know what I'm just good long day you know what I'm just gonna go in the to the gym and just do gonna go in the to the gym and just do gonna go in the to the gym and just do the sauna yes that a lot too and but the sauna yes that a lot too and but the sauna yes that a lot too and but it's that's the sauna is good looks like it's that's the sauna is good looks like it's that's the sauna is good looks like exercise so yeah exercise so yeah exercise so yeah and the best is to combine both but yeah and the best is to combine both but yeah and the best is to combine both but yeah here yeah so what is or or rather is it
18:00here yeah so what is or or rather is it here yeah so what is or or rather is it best to eat before or after the sauna best to eat before or after the sauna best to eat before or after the sauna and then also what you know what about and then also what you know what about and then also what you know what about fluids during it after good questions so fluids during it after good questions so fluids during it after good questions so again it's like exercise right so let's again it's like exercise right so let's again it's like exercise right so let's say you're 20 years old and you're you say you're 20 years old and you're you say you're 20 years old and you're you know you're in good shape you're on know you're in good shape you're on know you're in good shape you're on track cross country in high school you track cross country in high school you track cross country in high school you know if they go run a a mile a 10 minute know if they go run a a mile a 10 minute know if they go run a a mile a 10 minute pace that's nothing for them they could pace that's nothing for them they could pace that's nothing for them they could eat probably whatever they want so the eat probably whatever they want so the eat probably whatever they want so the shape of the client the intensity shape of the client the intensity shape of the client the intensity dictates what you you know what you need dictates what you you know what you need dictates what you you know what you need to eat so I would think it's a lot like to eat so I would think it's a lot like to eat so I would think it's a lot like fitness training aerobic training for fitness training aerobic training for fitness training aerobic training for the nutrition so you might want to eat the nutrition so you might want to eat the nutrition so you might want to eat you don't want to go the sauna with a you don't want to go the sauna with a you don't want to go the sauna with a too empty of a stomach right if you're too empty of a stomach right if you're too empty of a stomach right if you're going if you're going for a long period going if you're going for a long period going if you're going for a long period of time because long the saunas a of time because long the saunas a of time because long the saunas a workout and you know sometimes they go workout and you know sometimes they go workout and you know sometimes they go to the sauna for five or six hours to the sauna for five or six hours to the sauna for five or six hours mm-hmm it's you know we want something mm-hmm it's you know we want something mm-hmm it's you know we want something in the stomach for survival like
19:00in the stomach for survival like in the stomach for survival like exercise you probably want to eat like exercise you probably want to eat like exercise you probably want to eat like something's light as an hour out like something's light as an hour out like something's light as an hour out like yogurt or vinius banana so fast yogurt or vinius banana so fast yogurt or vinius banana so fast former carbs a bagel with nothing on it former carbs a bagel with nothing on it former carbs a bagel with nothing on it and then after the sauna immediately at and then after the sauna immediately at and then after the sauna immediately at the sauna probably like a protein shake the sauna probably like a protein shake the sauna probably like a protein shake or smoothie again something that's gonna or smoothie again something that's gonna or smoothie again something that's gonna get utilized quick right name rest have get utilized quick right name rest have get utilized quick right name rest have to the sauna rest for 30 30 minutes and to the sauna rest for 30 30 minutes and to the sauna rest for 30 30 minutes and then an hour after that you eat a normal then an hour after that you eat a normal then an hour after that you eat a normal meal balanced meal yeah it's always been meal balanced meal yeah it's always been meal balanced meal yeah it's always been it was confusing to me at first as I it was confusing to me at first as I it was confusing to me at first as I remember you know the one sauna we used remember you know the one sauna we used remember you know the one sauna we used to go to downtown it's I think that's a to go to downtown it's I think that's a to go to downtown it's I think that's a Russian bathhouse and so you know you Russian bathhouse and so you know you Russian bathhouse and so you know you have guys there drinking vodka there have guys there drinking vodka there have guys there drinking vodka there using the sauna having borscht and like using the sauna having borscht and like using the sauna having borscht and like or even like some fried foods and you or even like some fried foods and you or even like some fried foods and you know I could never do that yeah I need know I could never do that yeah I need know I could never do that yeah I need to go at least have a snack like you say to go at least have a snack like you say to go at least have a snack like you say an hour before and then afterwards maybe an hour before and then afterwards maybe an hour before and then afterwards maybe have something more nourishing like a
20:00have something more nourishing like a have something more nourishing like a warm meal afterwards warm meal afterwards warm meal afterwards but you know I think that that's but you know I think that that's but you know I think that that's probably part of their culture right Joe probably part of their culture right Joe probably part of their culture right Joe like yeah absolutely so that was that like yeah absolutely so that was that like yeah absolutely so that was that Russian sauna on 88 Fulton Street in Russian sauna on 88 Fulton Street in Russian sauna on 88 Fulton Street in yeah again what's the goal of the client yeah again what's the goal of the client yeah again what's the goal of the client right hey what's the goal if their goal right hey what's the goal if their goal right hey what's the goal if their goal is to have fun with the boys and drink is to have fun with the boys and drink is to have fun with the boys and drink and not maximize the best healthy method and not maximize the best healthy method and not maximize the best healthy method then that's fine I respect that then that's fine I respect that then that's fine I respect that what should go is the goal more to work what should go is the goal more to work what should go is the goal more to work the cardiovascular system more the cardiovascular system more the cardiovascular system more detoxification system yeah Monica me use detoxification system yeah Monica me use detoxification system yeah Monica me use different ways that is you know my wife different ways that is you know my wife different ways that is you know my wife is from Russia I went there over this is from Russia I went there over this is from Russia I went there over this winter she lives 12-hour train from winter she lives 12-hour train from winter she lives 12-hour train from Moscow and then another hour bus right Moscow and then another hour bus right Moscow and then another hour bus right so this is far this is remote and she so this is far this is remote and she so this is far this is remote and she lives in the village so in the village lives in the village so in the village lives in the village so in the village and like I have a hundred hundred homes and like I have a hundred hundred homes and like I have a hundred hundred homes and then a mile away you'll have another and then a mile away you'll have another and then a mile away you'll have another village a lot of these villages don't
21:00village a lot of these villages don't village a lot of these villages don't have the shower in the house so it's have the shower in the house so it's have the shower in the house so it's what they have is but our Russian banya what they have is but our Russian banya what they have is but our Russian banya and this is what they've used for and this is what they've used for and this is what they've used for centuries for washing washing taking a centuries for washing washing taking a centuries for washing washing taking a shower and again you know there is a lot shower and again you know there is a lot shower and again you know there is a lot of drinking in the village usually black of drinking in the village usually black of drinking in the village usually black and white usually you don't drink or you and white usually you don't drink or you and white usually you don't drink or you drink yeah it's part of the tradition drink yeah it's part of the tradition drink yeah it's part of the tradition that they go they are probably mainly that they go they are probably mainly that they go they are probably mainly for to wash and for the endorphins to for to wash and for the endorphins to for to wash and for the endorphins to feel good have fun after and drink vodka feel good have fun after and drink vodka feel good have fun after and drink vodka with their with their family and friends with their with their family and friends with their with their family and friends so it depends what depends what you want so it depends what depends what you want so it depends what depends what you want to do yeah Joe can you give us an to do yeah Joe can you give us an to do yeah Joe can you give us an example of a typical sauna session you example of a typical sauna session you example of a typical sauna session you know the time or at least just to start know the time or at least just to start know the time or at least just to start with I know it depends for everyone and with I know it depends for everyone and with I know it depends for everyone and what their goal is but just a sort of what their goal is but just a sort of what their goal is but just a sort of baseline time duration temperature and baseline time duration temperature and baseline time duration temperature and whether you know what's a good time to whether you know what's a good time to whether you know what's a good time to incorporate the cold plunge or not sure
22:00incorporate the cold plunge or not sure incorporate the cold plunge or not sure sure so I'll talk about kind of in sure so I'll talk about kind of in sure so I'll talk about kind of in Norman and we can talk about Giza Norman and we can talk about Giza Norman and we can talk about Giza slow-mo therapy program but so I'm a slow-mo therapy program but so I'm a slow-mo therapy program but so I'm a member of this Finnish sauna here 15 member of this Finnish sauna here 15 member of this Finnish sauna here 15 minutes south of Boston called the UK TS minutes south of Boston called the UK TS minutes south of Boston called the UK TS Finnish sauna it's been there since 1897 Finnish sauna it's been there since 1897 Finnish sauna it's been there since 1897 or so or so or so in its very authentic very old very in its very authentic very old very in its very authentic very old very authentic amazing sauna and you walk off authentic amazing sauna and you walk off authentic amazing sauna and you walk off back into a pond and there's a big shed back into a pond and there's a big shed back into a pond and there's a big shed the girl the woman go on the woman's the girl the woman go on the woman's the girl the woman go on the woman's side the men's come on the men's side side the men's come on the men's side side the men's come on the men's side and then when you're done you come out and then when you're done you come out and then when you're done you come out we hang out we go swing in the pool so we hang out we go swing in the pool so we hang out we go swing in the pool so based on my expense there and from the based on my expense there and from the based on my expense there and from the Russians and based harmonix parents so Russians and based harmonix parents so Russians and based harmonix parents so we go there first you might take a we go there first you might take a we go there first you might take a shower okay and then you would go into shower okay and then you would go into shower okay and then you would go into the sauna so if you're a beginner sorry the sauna so if you're a beginner sorry the sauna so if you're a beginner sorry does it matter if it's a cold shower or does it matter if it's a cold shower or does it matter if it's a cold shower or a hot shower before the sauna just go as a hot shower before the sauna just go as a hot shower before the sauna just go as you like probably go as you like you like probably go as you like you like probably go as you like lukewarm you know it just respect you lukewarm you know it just respect you lukewarm you know it just respect you want to go in the sauna and make it
23:00want to go in the sauna and make it want to go in the sauna and make it clean right so first you maybe just do a clean right so first you maybe just do a clean right so first you maybe just do a regular lukewarm sauna and then if regular lukewarm sauna and then if regular lukewarm sauna and then if you're a beginner or if you feel for you're a beginner or if you feel for you're a beginner or if you feel for fearful the sauna fearful the sauna fearful the sauna take it easy go on the first bench maybe take it easy go on the first bench maybe take it easy go on the first bench maybe it's around you on the second on the top it's around you on the second on the top it's around you on the second on the top bench that's best for the beginner so bench that's best for the beginner so bench that's best for the beginner so when if you are a beginner you want to when if you are a beginner you want to when if you are a beginner you want to start at the bottom because the higher start at the bottom because the higher start at the bottom because the higher you go the hotter it gets right it looks you go the hotter it gets right it looks you go the hotter it gets right it looks like it's like it's like a robic fitness like it's like it's like a robic fitness like it's like it's like a robic fitness so let's say you're not aerobic leafit so let's say you're not aerobic leafit so let's say you're not aerobic leafit and you want to start with a running and you want to start with a running and you want to start with a running program program program my first lap around the track if I go my first lap around the track if I go my first lap around the track if I go too fast I kill you okay there's no too fast I kill you okay there's no too fast I kill you okay there's no warmup the Sun is no difference it's a warmup the Sun is no difference it's a warmup the Sun is no difference it's a cardiac or it's an exercise so if you're cardiac or it's an exercise so if you're cardiac or it's an exercise so if you're not used to the sauna and you're not not used to the sauna and you're not not used to the sauna and you're not hearts not in shape or if you're fearful hearts not in shape or if you're fearful hearts not in shape or if you're fearful to start on the bottom and then the to start on the bottom and then the to start on the bottom and then the second round maybe you go more the top second round maybe you go more the top second round maybe you go more the top and a lot of times in the second round and a lot of times in the second round and a lot of times in the second round that's where my pores are opened up from that's where my pores are opened up from that's where my pores are opened up from the heat that's when I'll do soap and the heat that's when I'll do soap and the heat that's when I'll do soap and soap enough water to to get out the dirt soap enough water to to get out the dirt soap enough water to to get out the dirt okay and I do the cold plunge in the in
24:00okay and I do the cold plunge in the in okay and I do the cold plunge in the in the lake after I'll dip in the lake and the lake after I'll dip in the lake and the lake after I'll dip in the lake and then I'll probably rest for ten minutes then I'll probably rest for ten minutes then I'll probably rest for ten minutes then go back in and I do several several then go back in and I do several several then go back in and I do several several rounds so the Finnish sauna town there's rounds so the Finnish sauna town there's rounds so the Finnish sauna town there's about 220 to 230 five degrees okay to about 220 to 230 five degrees okay to about 220 to 230 five degrees okay to would burn yes power and I'm burning would burn yes power and I'm burning would burn yes power and I'm burning sauna a lot of water throwing and that's sauna a lot of water throwing and that's sauna a lot of water throwing and that's it you know I'll tell you that I stayed it you know I'll tell you that I stayed it you know I'll tell you that I stayed there for both there for both there for both probably three three and a five hours probably three three and a five hours probably three three and a five hours but it goes by so fast so you know so but it goes by so fast so you know so but it goes by so fast so you know so safe to say that you start with if you safe to say that you start with if you safe to say that you start with if you can only do five minutes because you're can only do five minutes because you're can only do five minutes because you're a beginner you start with five minutes a beginner you start with five minutes a beginner you start with five minutes in the sauna come out of the sauna sit in the sauna come out of the sauna sit in the sauna come out of the sauna sit down and relax or walk around mildly for down and relax or walk around mildly for down and relax or walk around mildly for five to ten minute yeah and then just five to ten minute yeah and then just five to ten minute yeah and then just back in and repeat that sort of cycle back in and repeat that sort of cycle back in and repeat that sort of cycle and build your way up for maybe maybe and build your way up for maybe maybe and build your way up for maybe maybe start with three to four rounds yeah I
25:00start with three to four rounds yeah I start with three to four rounds yeah I think you know whether a beginner or think you know whether a beginner or think you know whether a beginner or advanced you do three or four rounds and advanced you do three or four rounds and advanced you do three or four rounds and if you're beginner you're gonna probably if you're beginner you're gonna probably if you're beginner you're gonna probably go in the sauna anywhere from like five go in the sauna anywhere from like five go in the sauna anywhere from like five to ten minutes go where you want when to ten minutes go where you want when to ten minutes go where you want when you want to come out come out and then you want to come out come out and then you want to come out come out and then let the heart rate get that ally itself let the heart rate get that ally itself let the heart rate get that ally itself get body get cool cool like you want to get body get cool cool like you want to get body get cool cool like you want to go back in and that's it so it is it's go back in and that's it so it is it's go back in and that's it so it is it's about five or ten minutes in come on for about five or ten minutes in come on for about five or ten minutes in come on for about ten minutes and go back in and you about ten minutes and go back in and you about ten minutes and go back in and you above four cycles if you're new just above four cycles if you're new just above four cycles if you're new just take it easy and as you get accustomed I take it easy and as you get accustomed I take it easy and as you get accustomed I see that there's start on the bottom all see that there's start on the bottom all see that there's start on the bottom all fearful and then after a couple of years fearful and then after a couple of years fearful and then after a couple of years they love it and they're on the top top they love it and they're on the top top they love it and they're on the top top bench throwing all the water bench throwing all the water bench throwing all the water yeah because one thing with the sauna is yeah because one thing with the sauna is yeah because one thing with the sauna is you actually the body adapts mm-hmm you actually the body adapts mm-hmm you actually the body adapts mm-hmm those who do sauna have studies that those who do sauna have studies that those who do sauna have studies that show that the body core temperature is show that the body core temperature is show that the body core temperature is lower which is a good thing okay so you lower which is a good thing okay so you lower which is a good thing okay so you get adapt you get accustomed till we get get adapt you get accustomed till we get get adapt you get accustomed till we get stronger and I've seen I've noticed that
26:00stronger and I've seen I've noticed that stronger and I've seen I've noticed that it's it's not so common here in the it's it's not so common here in the it's it's not so common here in the States but somewhere like can you say States but somewhere like can you say States but somewhere like can you say like in Finland or in Europe it's much like in Finland or in Europe it's much like in Finland or in Europe it's much more common to see children usana more common to see children usana more common to see children usana what are your thoughts on that is that what are your thoughts on that is that what are your thoughts on that is that safe for children or pregnant women safe for children or pregnant women safe for children or pregnant women yeah you know what so I I prepared a yeah you know what so I I prepared a yeah you know what so I I prepared a little bit for this last night and I've little bit for this last night and I've little bit for this last night and I've you know Facebook Joe Hayes on a North you know Facebook Joe Hayes on a North you know Facebook Joe Hayes on a North Uzi a-- stage and a lot of sauna Firenze Uzi a-- stage and a lot of sauna Firenze Uzi a-- stage and a lot of sauna Firenze from around the world and reached out to from around the world and reached out to from around the world and reached out to a sauna front for Finland and asked her a sauna front for Finland and asked her a sauna front for Finland and asked her the question yeah and again sauna the question yeah and again sauna the question yeah and again sauna Finland's the sauna capital and she says Finland's the sauna capital and she says Finland's the sauna capital and she says no they don't worry over there okay she no they don't worry over there okay she no they don't worry over there okay she says number one it's advised to go to says number one it's advised to go to says number one it's advised to go to to the bathhouses with people the public to the bathhouses with people the public to the bathhouses with people the public ones because of infection but just take ones because of infection but just take ones because of infection but just take it easy and you know she says geez from it easy and you know she says geez from it easy and you know she says geez from her parents parents were born in the her parents parents were born in the her parents parents were born in the sauna she says she's been taking her
27:00sauna she says she's been taking her sauna she says she's been taking her kids she went in the saunas and she's kids she went in the saunas and she's kids she went in the saunas and she's been a baby this is the life that he been a baby this is the life that he been a baby this is the life that he used to it there's no problem if yet I used to it there's no problem if yet I used to it there's no problem if yet I asked my wife if last night she can look asked my wife if last night she can look asked my wife if last night she can look at the Russian literature and it sounds at the Russian literature and it sounds at the Russian literature and it sounds like if you google here that the first like if you google here that the first like if you google here that the first trimester of pregnancy you got to be trimester of pregnancy you got to be trimester of pregnancy you got to be careful more vulnerable so what I for careful more vulnerable so what I for careful more vulnerable so what I for the viewers I would say hey consult with the viewers I would say hey consult with the viewers I would say hey consult with your doctor yeah I'm not a physician but your doctor yeah I'm not a physician but your doctor yeah I'm not a physician but in reality believe me if you go to in reality believe me if you go to in reality believe me if you go to Finland the doctors they're not stupid Finland the doctors they're not stupid Finland the doctors they're not stupid they they've been doing it their whole they they've been doing it their whole they they've been doing it their whole life they know their body mm-hmm you got life they know their body mm-hmm you got life they know their body mm-hmm you got you're pregnant you gotta go easier you're pregnant you gotta go easier you're pregnant you gotta go easier course they go on the bottom bench course they go on the bottom bench course they go on the bottom bench if you feel nauseous or anything or if if you feel nauseous or anything or if if you feel nauseous or anything or if you have a complicated pregnancy yeah I you have a complicated pregnancy yeah I you have a complicated pregnancy yeah I don't think you should be going right don't think you should be going right don't think you should be going right well in Finland they don't slow that well in Finland they don't slow that well in Finland they don't slow that down so much I looked at the same thing down so much I looked at the same thing down so much I looked at the same thing in Russia yeah but in the states here in Russia yeah but in the states here in Russia yeah but in the states here even a lot of our doctors have probably
28:00even a lot of our doctors have probably even a lot of our doctors have probably have really never done sauna before so have really never done sauna before so have really never done sauna before so yeah we just just use your head consult yeah we just just use your head consult yeah we just just use your head consult with your doctor again if it's a with your doctor again if it's a with your doctor again if it's a complicated pregnancy absolutely consult complicated pregnancy absolutely consult complicated pregnancy absolutely consult with your doctor and Joe do you mind with your doctor and Joe do you mind with your doctor and Joe do you mind going into this is kind of our bonus at going into this is kind of our bonus at going into this is kind of our bonus at the end so you know we have the basics the end so you know we have the basics the end so you know we have the basics first just to get into sauna use if you first just to get into sauna use if you first just to get into sauna use if you haven't before but then there's a lot of haven't before but then there's a lot of haven't before but then there's a lot of people that have been exposed to sauna people that have been exposed to sauna people that have been exposed to sauna and can you so can you briefly talk and can you so can you briefly talk and can you so can you briefly talk about people raised one day sauna course about people raised one day sauna course about people raised one day sauna course and what that's like sure I'm just gonna and what that's like sure I'm just gonna and what that's like sure I'm just gonna back up just one second is that any a back up just one second is that any a back up just one second is that any a question about children children question about children children question about children children generally have a lower core body generally have a lower core body generally have a lower core body temperature mm-hmm so they got to be temperature mm-hmm so they got to be temperature mm-hmm so they got to be easier they're gonna go easy so when I easier they're gonna go easy so when I easier they're gonna go easy so when I go to Finnish sauna a lot of times in go to Finnish sauna a lot of times in go to Finnish sauna a lot of times in the summer the you'll have some Finnish the summer the you'll have some Finnish the summer the you'll have some Finnish people come stay here and they bring people come stay here and they bring people come stay here and they bring their little kids we're talking about their little kids we're talking about their little kids we're talking about you know four or five years old and you know four or five years old and you know four or five years old and they'll come right in the sauna with us they'll come right in the sauna with us they'll come right in the sauna with us they play in their buckets but of course they play in their buckets but of course they play in their buckets but of course you are they go easy with the kids
29:00you are they go easy with the kids you are they go easy with the kids though it just just like the pregnant though it just just like the pregnant though it just just like the pregnant woman just take it easy woman just take it easy woman just take it easy but as far as um jeez saw on our day but as far as um jeez saw on our day but as far as um jeez saw on our day course I've seen nothing like it course I've seen nothing like it course I've seen nothing like it in any literature I think a lot of the in any literature I think a lot of the in any literature I think a lot of the studies out there too me too basic it's studies out there too me too basic it's studies out there too me too basic it's like telling everybody run a mile like telling everybody run a mile like telling everybody run a mile we're running a mile is good for you but we're running a mile is good for you but we're running a mile is good for you but in reality you kill off a couple the in reality you kill off a couple the in reality you kill off a couple the ones that are really good shape d ones that are really good shape d ones that are really good shape d condition because it's not enough and condition because it's not enough and condition because it's not enough and you have a big portion that it helps so you have a big portion that it helps so you have a big portion that it helps so sauna sessions should be a way to sauna sessions should be a way to sauna sessions should be a way to measure it to know exactly what's a good measure it to know exactly what's a good measure it to know exactly what's a good sauna for you how long you need to go sauna for you how long you need to go sauna for you how long you need to go how frequent how hot and when okay but how frequent how hot and when okay but how frequent how hot and when okay but before you can do that you need to know before you can do that you need to know before you can do that you need to know testing okay so in G's boy A's won one testing okay so in G's boy A's won one testing okay so in G's boy A's won one day saunas class how we do is we we
30:00day saunas class how we do is we we day saunas class how we do is we we start out with a roof roof roof e'er start out with a roof roof roof e'er start out with a roof roof roof e'er functional test okay this is a handful functional test okay this is a handful functional test okay this is a handful of very good quite accurate of very good quite accurate of very good quite accurate cardiovascular type tests you don't need cardiovascular type tests you don't need cardiovascular type tests you don't need a doctor all you need is a stopwatch so a doctor all you need is a stopwatch so a doctor all you need is a stopwatch so ghee for example uses the roof your ghee for example uses the roof your ghee for example uses the roof your functional test you take your heart rate functional test you take your heart rate functional test you take your heart rate you squat so many times you take it you squat so many times you take it you squat so many times you take it again and you'll get a score so the again and you'll get a score so the again and you'll get a score so the score is one through 15 15 means you score is one through 15 15 means you score is one through 15 15 means you better get to the doctor pathologic and better get to the doctor pathologic and better get to the doctor pathologic and one is while you'll have a very very one is while you'll have a very very one is while you'll have a very very good efficient heart so you get a score good efficient heart so you get a score good efficient heart so you get a score so if I do a roofie of functional tests so if I do a roofie of functional tests so if I do a roofie of functional tests and my clients scores let's say at nine and my clients scores let's say at nine and my clients scores let's say at nine and they asked me well sauna I said no and they asked me well sauna I said no and they asked me well sauna I said no you know what I I think I want you to go you know what I I think I want you to go you know what I I think I want you to go see a doctor just to be just to rule out see a doctor just to be just to rule out see a doctor just to be just to rule out okay so if they fail on the test I okay so if they fail on the test I okay so if they fail on the test I advise my clients to go to the advise my clients to go to the advise my clients to go to the cardiovascular the doctor just to get cardiovascular the doctor just to get cardiovascular the doctor just to get more testing and sometimes the client
31:00more testing and sometimes the client more testing and sometimes the client will don't tell you all all the will don't tell you all all the will don't tell you all all the information sometimes they'll tell you information sometimes they'll tell you information sometimes they'll tell you oh yeah I have a disease or I'm on this oh yeah I have a disease or I'm on this oh yeah I have a disease or I'm on this medication and so forth so that's number medication and so forth so that's number medication and so forth so that's number one have the rule for your functional one have the rule for your functional one have the rule for your functional test number two you have a cycle test number two you have a cycle test number two you have a cycle giggle factor okay what did the Finnish giggle factor okay what did the Finnish giggle factor okay what did the Finnish study show show that the men that did it study show show that the men that did it study show show that the men that did it longer and more frequent had better longer and more frequent had better longer and more frequent had better results more longer and more frequent results more longer and more frequent results more longer and more frequent better results so how many people out better results so how many people out better results so how many people out there don't are lazy there don't are lazy there don't are lazy psychologically leak don't work out psychologically leak don't work out psychologically leak don't work out enough and don't push themselves hard enough and don't push themselves hard enough and don't push themselves hard enough they don't get the results okay enough they don't get the results okay enough they don't get the results okay so this second formula is a so this second formula is a so this second formula is a psychological factor you have the people psychological factor you have the people psychological factor you have the people that are very claustrophobic that are very claustrophobic that are very claustrophobic small space is the Hut they get a small space is the Hut they get a small space is the Hut they get a certain number score and you have the certain number score and you have the certain number score and you have the moderate and then you have the people moderate and then you have the people moderate and then you have the people like myself II you I'm not fearless so like myself II you I'm not fearless so like myself II you I'm not fearless so you got another score so you got the you got another score so you got the you got another score so you got the roof your score you got the
32:00roof your score you got the roof your score you got the psychological score and you put that psychological score and you put that psychological score and you put that score into a formula called the K CAS score into a formula called the K CAS score into a formula called the K CAS the coefficient adaption sauna score the coefficient adaption sauna score the coefficient adaption sauna score okay so you get that score and then next okay so you get that score and then next okay so you get that score and then next as you do your max heart rate which is as you do your max heart rate which is as you do your max heart rate which is 220 minus your age so we got another 220 minus your age so we got another 220 minus your age so we got another score so it's a mathematical formula score so it's a mathematical formula score so it's a mathematical formula formula with all these scores and that formula with all these scores and that formula with all these scores and that dictates an idea of how long how hot how dictates an idea of how long how hot how dictates an idea of how long how hot how frequent the sauna session is for you frequent the sauna session is for you frequent the sauna session is for you and what he says is you'll go for the and what he says is you'll go for the and what he says is you'll go for the most efficient the best way to do is most efficient the best way to do is most efficient the best way to do is take 90 to go about 95 percent of your take 90 to go about 95 percent of your take 90 to go about 95 percent of your score so it ends up being this score so it ends up being this score so it ends up being this customized formula for yourself or any customized formula for yourself or any customized formula for yourself or any of your patients or clients right of your patients or clients right of your patients or clients right absolutely yeah so sorry who's 95 absolutely yeah so sorry who's 95 absolutely yeah so sorry who's 95 percent of the max temperature okay yeah percent of the max temperature okay yeah percent of the max temperature okay yeah so first you got to rule out any so first you got to rule out any so first you got to rule out any pathological heart problems for example
33:00pathological heart problems for example pathological heart problems for example at the health club Sonora I went this at the health club Sonora I went this at the health club Sonora I went this this winter the guy comes out and he this winter the guy comes out and he this winter the guy comes out and he passes out falls down I had to call the passes out falls down I had to call the passes out falls down I had to call the ambulance ambulance ambulance right and you know he woke up and then I right and you know he woke up and then I right and you know he woke up and then I asked him hey when's the last time you asked him hey when's the last time you asked him hey when's the last time you ate he's like oh I didn't eat today ate he's like oh I didn't eat today ate he's like oh I didn't eat today so my thinking was you know loved low so my thinking was you know loved low so my thinking was you know loved low blood pressure went in the Sun and sure blood pressure went in the Sun and sure blood pressure went in the Sun and sure enough that's what happened but taken enough that's what happened but taken enough that's what happened but taken over over over if he knew his body and did the roofie if he knew his body and did the roofie if he knew his body and did the roofie or test before breasts that wouldn't or test before breasts that wouldn't or test before breasts that wouldn't have happened yeah yes so it makes it have happened yeah yes so it makes it have happened yeah yes so it makes it makes sense just that's why there's makes sense just that's why there's makes sense just that's why there's coaches and track and field right yeah coaches and track and field right yeah coaches and track and field right yeah there's nobody to go run what you want there's nobody to go run what you want there's nobody to go run what you want you have an idea exactly a sauna session you have an idea exactly a sauna session you have an idea exactly a sauna session for that person and that could change if for that person and that could change if for that person and that could change if you're stressed you've been away yep you're stressed you've been away yep you're stressed you've been away yep what your tests could could change could what your tests could could change could what your tests could could change could could change so how long does it take to could change so how long does it take to could change so how long does it take to run that test through like to run all
34:00run that test through like to run all run that test through like to run all everything through would you say oh the everything through would you say oh the everything through would you say oh the test is really quick probably 10 minutes test is really quick probably 10 minutes test is really quick probably 10 minutes 10 minutes okay so it's something you 10 minutes okay so it's something you 10 minutes okay so it's something you could do you know every so often just to could do you know every so often just to could do you know every so often just to check in on things check in on things check in on things absolutely engi will say to you know you absolutely engi will say to you know you absolutely engi will say to you know you don't want to get neurotic and taking don't want to get neurotic and taking don't want to get neurotic and taking your pulse 20 times you are dishonest to your pulse 20 times you are dishonest to your pulse 20 times you are dishonest to enjoy yourself and relax so you'll have enjoy yourself and relax so you'll have enjoy yourself and relax so you'll have some viewers out there that say uh just some viewers out there that say uh just some viewers out there that say uh just go in the sauna and just have fun and go in the sauna and just have fun and go in the sauna and just have fun and relax you can do whatever you want but relax you can do whatever you want but relax you can do whatever you want but some people want to you know challenge some people want to you know challenge some people want to you know challenge themselves and play it safe there's many themselves and play it safe there's many themselves and play it safe there's many different ways to use the sauna for different ways to use the sauna for different ways to use the sauna for example for me when I go to sauna I example for me when I go to sauna I example for me when I go to sauna I don't drink what I drink water before on don't drink what I drink water before on don't drink what I drink water before on the way to the sauna but I don't drink the way to the sauna but I don't drink the way to the sauna but I don't drink water inside the sauna so you have these water inside the sauna so you have these water inside the sauna so you have these water in you you can call the inter water in you you can call the inter water in you you can call the inter tichel when the extracellular fluid so tichel when the extracellular fluid so tichel when the extracellular fluid so the extracellular fluids is kind of a the extracellular fluids is kind of a the extracellular fluids is kind of a lot of that we're trying to get it out lot of that we're trying to get it out lot of that we're trying to get it out so the in traditional fluid is inside
35:00so the in traditional fluid is inside so the in traditional fluid is inside the cell the extra tichel fluid is the cell the extra tichel fluid is the cell the extra tichel fluid is outside the cell so think of I say it outside the cell so think of I say it outside the cell so think of I say it like this think about like this so you like this think about like this so you like this think about like this so you have a lawnmower and at the end of the have a lawnmower and at the end of the have a lawnmower and at the end of the year you want to put it away you want year you want to put it away you want year you want to put it away you want the you want no gas in the lawnmower to the you want no gas in the lawnmower to the you want no gas in the lawnmower to put it away for three months in at the put it away for three months in at the put it away for three months in at the bottom of the tank you have suit dirt bottom of the tank you have suit dirt bottom of the tank you have suit dirt that's inside you dirt my goal is to get that's inside you dirt my goal is to get that's inside you dirt my goal is to get out the dirt okay so the extracellular out the dirt okay so the extracellular out the dirt okay so the extracellular water matrix is outside this that's the water matrix is outside this that's the water matrix is outside this that's the water that you sweat so think your body water that you sweat so think your body water that you sweat so think your body like a towel and I go like that mm-hmm like a towel and I go like that mm-hmm like a towel and I go like that mm-hmm get the water out and then the water is get the water out and then the water is get the water out and then the water is dirt okay or let's say the the detox dirt okay or let's say the the detox dirt okay or let's say the the detox the candy I'm okay and that's comes out the candy I'm okay and that's comes out the candy I'm okay and that's comes out so I don't want to keep putting water in so I don't want to keep putting water in so I don't want to keep putting water in can I need to fill it up I want all the can I need to fill it up I want all the can I need to fill it up I want all the water out number two when all the waters water out number two when all the waters water out number two when all the waters goes out of the body you start to get a goes out of the body you start to get a goes out of the body you start to get a little dehydrated right so after 2% loss little dehydrated right so after 2% loss little dehydrated right so after 2% loss of fluids you begin to get slightly of fluids you begin to get slightly of fluids you begin to get slightly dehydrated but it can be a good thing
36:00dehydrated but it can be a good thing dehydrated but it can be a good thing too too too okay so what happens is the hypothalamus okay so what happens is the hypothalamus okay so what happens is the hypothalamus the thirst gland says to the kidney the thirst gland says to the kidney the thirst gland says to the kidney shoot I need water survival mode right shoot I need water survival mode right shoot I need water survival mode right so it goes it goes deeper into the so it goes it goes deeper into the so it goes it goes deeper into the tissue to try to get more water out and tissue to try to get more water out and tissue to try to get more water out and the kidney works harder so can be good the kidney works harder so can be good the kidney works harder so can be good for the kidney so in this sauna program for the kidney so in this sauna program for the kidney so in this sauna program ghee we'll talk about what's your goal ghee we'll talk about what's your goal ghee we'll talk about what's your goal there's different ways to use the sauna there's different ways to use the sauna there's different ways to use the sauna based on your goal number two for a judo based on your goal number two for a judo based on your goal number two for a judo or an Olympic athlete who needs to lose or an Olympic athlete who needs to lose or an Olympic athlete who needs to lose weight you know training in the sauna weight you know training in the sauna weight you know training in the sauna with a jacket on or training in the with a jacket on or training in the with a jacket on or training in the sauna like exercise for the sauna like exercise for the sauna like exercise for the cardiovascular system like the squad cardiovascular system like the squad cardiovascular system like the squad yeah we do a block training we do series yeah we do a block training we do series yeah we do a block training we do series of different exercises for a period of of different exercises for a period of of different exercises for a period of time but when you train the song in time but when you train the song in time but when you train the song in goodie you got to know the score so you goodie you got to know the score so you goodie you got to know the score so you don't want to kill the person you want don't want to kill the person you want don't want to kill the person you want to play it safe so different ways to use to play it safe so different ways to use to play it safe so different ways to use the sauna have not seen that researches
37:00the sauna have not seen that researches the sauna have not seen that researches yeah everybody everybody drink fluids yeah everybody everybody drink fluids yeah everybody everybody drink fluids everybody going the same temperature for everybody going the same temperature for everybody going the same temperature for the same time come out when you want the same time come out when you want the same time come out when you want it's it's just uh what I see it they it's it's just uh what I see it they it's it's just uh what I see it they need more research yeah Joe do you know need more research yeah Joe do you know need more research yeah Joe do you know where or what locations are offering the where or what locations are offering the where or what locations are offering the peace oma training sauna course is peace oma training sauna course is peace oma training sauna course is lisa-marie doing that in Montreal I lisa-marie doing that in Montreal I lisa-marie doing that in Montreal I don't think there's any any dates now don't think there's any any dates now don't think there's any any dates now especially you know that might in a especially you know that might in a especially you know that might in a couple of years that this sauna course couple of years that this sauna course couple of years that this sauna course will be offered yeah perhaps perhaps a will be offered yeah perhaps perhaps a will be offered yeah perhaps perhaps a new you perhaps in New York City with new you perhaps in New York City with new you perhaps in New York City with you when Scott myself or at least you when Scott myself or at least you when Scott myself or at least summary up in Montreal now Lisa Marie is summary up in Montreal now Lisa Marie is summary up in Montreal now Lisa Marie is a classmate of mine an osteopath and now a classmate of mine an osteopath and now a classmate of mine an osteopath and now she's been talking one of the top sauna she's been talking one of the top sauna she's been talking one of the top sauna researchers in North America is a much researchers in North America is a much researchers in North America is a much in Lisa Lisa Marie husband has been in Lisa Lisa Marie husband has been in Lisa Lisa Marie husband has been talking to him another funny story - had
38:00talking to him another funny story - had talking to him another funny story - had a classmate after the hour class in a classmate after the hour class in a classmate after the hour class in Montreal we go to the sauna boda boda Montreal we go to the sauna boda boda Montreal we go to the sauna boda boda yeah yeah yeah and my my my classmate Rex was in the and my my my classmate Rex was in the and my my my classmate Rex was in the sauna and some bigger guy came in he's sauna and some bigger guy came in he's sauna and some bigger guy came in he's humping a puffin he's uh he opens Doris humping a puffin he's uh he opens Doris humping a puffin he's uh he opens Doris is in I had a I had a long day I'm I is in I had a I had a long day I'm I is in I had a I had a long day I'm I should I should go out and train and should I should go out and train and should I should go out and train and exercise but you know what I don't know exercise but you know what I don't know exercise but you know what I don't know in Greco's hey come on in in Greco's hey come on in in Greco's hey come on in and then he starts talking to Rex says and then he starts talking to Rex says and then he starts talking to Rex says hey listen you got a you got a hey listen you got a you got a hey listen you got a you got a cardiovascular workout and the song or cardiovascular workout and the song or cardiovascular workout and the song or two and the guy goes hey how is that so two and the guy goes hey how is that so two and the guy goes hey how is that so cuz sauna you get it you go aerobic but cuz sauna you get it you go aerobic but cuz sauna you get it you go aerobic but is you gotta go for a slow steady state is you gotta go for a slow steady state is you gotta go for a slow steady state for a long period of time for a long period of time for a long period of time that's why Rex says hey that's why we do that's why Rex says hey that's why we do that's why Rex says hey that's why we do rounds sauna rounds so as he started rounds sauna rounds so as he started rounds sauna rounds so as he started talking the guy's a cardiovascular talking the guy's a cardiovascular talking the guy's a cardiovascular cardiovascular doctor surgeon practice cardiovascular doctor surgeon practice cardiovascular doctor surgeon practice in New York City in a practice and in New York City in a practice and in New York City in a practice and Keisha's a McGill so that night the guy Keisha's a McGill so that night the guy Keisha's a McGill so that night the guy goes home start studying he's text and
39:00goes home start studying he's text and goes home start studying he's text and wreck oh you're right that makes sense wreck oh you're right that makes sense wreck oh you're right that makes sense that it did you know so it's good yeah that it did you know so it's good yeah that it did you know so it's good yeah well you know I'm gonna do my due well you know I'm gonna do my due well you know I'm gonna do my due diligence and and find out who who at diligence and and find out who who at diligence and and find out who who at least had some tentative dates for the least had some tentative dates for the least had some tentative dates for the course so I can link it in or direct course so I can link it in or direct course so I can link it in or direct people I'm gonna say you're buried two people I'm gonna say you're buried two people I'm gonna say you're buried two years out and I'm gonna sound like we'll years out and I'm gonna sound like we'll years out and I'm gonna sound like we'll be up there and Brent and Los Angeles I be up there and Brent and Los Angeles I be up there and Brent and Los Angeles I bet you're probably you in New York with bet you're probably you in New York with bet you're probably you in New York with Scott or me coming and then uh I'm sure Scott or me coming and then uh I'm sure Scott or me coming and then uh I'm sure Lisa Marie up in Montreal because you Lisa Marie up in Montreal because you Lisa Marie up in Montreal because you have saunas that would be my guess but have saunas that would be my guess but have saunas that would be my guess but in a couple years in a couple years in a couple years well Joe thank you so much for you know well Joe thank you so much for you know well Joe thank you so much for you know giving us all this information the more giving us all this information the more giving us all this information the more the better especially right now you know the better especially right now you know the better especially right now you know I think everyone's a little more aware I think everyone's a little more aware I think everyone's a little more aware of the importance of supporting the of the importance of supporting the of the importance of supporting the immune system and our overall health so immune system and our overall health so immune system and our overall health so it's kind of good to just get this it's kind of good to just get this it's kind of good to just get this information out in a way that people can
40:00information out in a way that people can information out in a way that people can understand it and at least get started understand it and at least get started understand it and at least get started whenever were you know the quarantine is whenever were you know the quarantine is whenever were you know the quarantine is lifted and it's safe to do lifted and it's safe to do lifted and it's safe to do like this absolute so I like to give like this absolute so I like to give like this absolute so I like to give thanks for a couple people loan number thanks for a couple people loan number thanks for a couple people loan number one all the people at Masson is that one all the people at Masson is that one all the people at Masson is that I've learned from whether in Russia or I've learned from whether in Russia or I've learned from whether in Russia or the Finns from Pembroke like if thanks the Finns from Pembroke like if thanks the Finns from Pembroke like if thanks for geek is knowledge and you gotta for geek is knowledge and you gotta for geek is knowledge and you gotta check out if you're on Facebook check out if you're on Facebook check out if you're on Facebook wood-burning saunas with Christopher a wood-burning saunas with Christopher a wood-burning saunas with Christopher a rice he is probably the best rice he is probably the best rice he is probably the best wood-burning sauna Facebook page in the wood-burning sauna Facebook page in the wood-burning sauna Facebook page in the world I learn a lot from him and people world I learn a lot from him and people world I learn a lot from him and people on there and also my friends Glenn at on there and also my friends Glenn at on there and also my friends Glenn at sauna times comm so I think actually I sauna times comm so I think actually I sauna times comm so I think actually I think between Glenn and dr. Rhonda think between Glenn and dr. Rhonda think between Glenn and dr. Rhonda Patrick I thank her those two people Patrick I thank her those two people Patrick I thank her those two people have gotten sauna so popularly United have gotten sauna so popularly United have gotten sauna so popularly United States the last couple years so I thank States the last couple years so I thank States the last couple years so I thank them too and Joe where can people learn them too and Joe where can people learn them too and Joe where can people learn more about your services whether it's more about your services whether it's more about your services whether it's sauna or to see you as a sauna therapist sauna or to see you as a sauna therapist sauna or to see you as a sauna therapist I'm a trainer I don't know if you're I'm a trainer I don't know if you're I'm a trainer I don't know if you're doing virtual sessions or you know when
41:00doing virtual sessions or you know when doing virtual sessions or you know when you start seeing people physically again you start seeing people physically again you start seeing people physically again where can they contact you sure they my where can they contact you sure they my where can they contact you sure they my name of my business is held from name of my business is held from name of my business is held from performance and that's at 37 Derby performance and that's at 37 Derby performance and that's at 37 Derby Street Boston so my website has held Street Boston so my website has held Street Boston so my website has held performance Boston and again you can performance Boston and again you can performance Boston and again you can find me there or through Facebook Joe find me there or through Facebook Joe find me there or through Facebook Joe Hayes sauna enthusiasts or Joe Hayes Hayes sauna enthusiasts or Joe Hayes Hayes sauna enthusiasts or Joe Hayes Aldo a Boston I'm glad I'll go ahead and Aldo a Boston I'm glad I'll go ahead and Aldo a Boston I'm glad I'll go ahead and link that all on you know when I post link that all on you know when I post link that all on you know when I post this this session so that people can this this session so that people can this this session so that people can find you and and then they can follow find you and and then they can follow find you and and then they can follow you also you always share such such you also you always share such such you also you always share such such amazing studies and I can link that on amazing studies and I can link that on amazing studies and I can link that on because I think people find that super because I think people find that super because I think people find that super helpful and you know yeah hopefully soon helpful and you know yeah hopefully soon helpful and you know yeah hopefully soon I can make it out to Boston and look I can make it out to Boston and look I can make it out to Boston and look what's on it up so they hired a life and what's on it up so they hired a life and what's on it up so they hired a life and take care and and I'll chat soon take care and and I'll chat soon take care and and I'll chat soon thank you okay thanks everybody stay
42:00thank you okay thanks everybody stay thank you okay thanks everybody stay healthy bye bye Joe