In this episode, Sam unpacks the advice every Healthtokker and their mother is shoving down your throat: Sauna, sauna, sauna. Not only does she uncover the truth on some big wellness myths (lactic acid, detoxification, and weight loss among them), but she also shares research-backed methodology for using the sauna as effectively as possible to unlock the best version of your mind and body.

Listen to this episode if you don't sauna, if you're skeptical of your friendly neighborhood Healthtokker, or if you sauna without a goal/program (because random bits of heat here and there are not having the effect you think they are!).

Key moments:

04:24 Why recovery is essential (not optional)

05:24 The cycle of muscle tear and repair

05:58 Glycogen!!! We need to understand this

06:09 Why you should not be afraid of carbs

07:28 How our bodies process glucose

08:28 Risk of injury

08:37 How recovery impacts your sleep cycle

09:19 Maintaining hormonal health and balance

10:05 Inflammation from overtraining

10:37 Lactic acid (and busting a major fitness myth!!!)

13:48 A 30-second history of sauna

16:06 Benefits of sauna

16:42 The science behind sauna and stress reduction

17:08 Vasodilation (important for many other points in this episode)

18:35 Sauna and cortisol…conflicting evidence

20:00 Super interesting fact on how sauna can help you sleep

22:27 How saunas reduce muscle stiffness and soreness

23:36 Saunas and heart/cardiovascular health

23:47 How the sauna might improve your blood pressure

25:34 Can sauna lower your cholesterol?

26:35 Cardiovascular respiratory fitness

27:30 Frequency and duration of sauna use for heart health

29:54 Respiratory (read: lungs and breathing) health

30:38 Sauna and inflammation

32:06 CLAIMED/alleged benefits of using sauna (can’t fully confirm with research yet)

32:32 Sauna and psoriasis, other skin conditions

33:19 Can a sauna improve your immune function?

34:06 Sauna’s impact on Alzheimer’s and dementia

36:26 Does sauna help with weight loss? (Mythbusterrr)

38:35 The biggest sauna myth!!!

38:48 Do saunas actually help you detox?

40:36 How to use the sauna properly

42:29 How saunas impact fertility

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