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!).
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
08:37 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
16:42 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
Visit FunctionHealth.com/CAPSLOCK.
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