009: Don’t Do This At Home…
Don’t Do This At Home…
The Therasage Thera360 Plus Full Spectrum IR Sauna
This is the infrared sauna I use at home. It goes up to 170 degrees Fahrenheit, has a timer and also incorporates red light therapy. Remember to start at a lower temperature for shorter times and gradually work your way up to 17O degrees for 20 - 30 minutes 4 times a week or more for maximum benefit.
And as always seek the advise of a qualified medical professional prior to use to make sure it is safe for you to use a sauna.
Try it for 4 weeks and see if you don’t notice some amazing benefits. Through my link you even have a 30 day return policy if you don’t like it.
Click Here to check it out.
Have a specific question for me?
Ten studies that associate sauna use with multiple health benefits:
Cardiovascular Health:
Study: Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings.
Findings: Regular sauna use was associated with a reduced risk of cardiovascular diseases, including hypertension and sudden cardiac death.
Reduced Risk of Stroke:
Study: Kunutsor, S. K., Khan, H., Zaccardi, F., & Laukkanen, T. (2018). Worsening of glycaemic control and long-term incidence of stroke: Post-hoc analysis of the Finnish Diabetes Prevention Study. European Journal of Preventive Cardiology.
Findings: Regular sauna bathing was associated with a reduced risk of stroke in a long-term follow-up study.
Improved Endurance:
Study: Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport.
Findings: Sauna bathing post-exercise was found to enhance endurance performance in competitive male runners.
Enhanced Thermoregulation:
Study: Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine.
Findings: Sauna bathing was found to improve thermoregulation and increase heat tolerance.
Anti-Inflammatory Effects:
Study: Hannuksela, M., & Ellahham, S. (2002). Benefits and risks of sauna bathing. The American Journal of Medicine.
Findings: Sauna use was associated with anti-inflammatory effects, potentially beneficial for conditions involving inflammation.
Improved Lung Function:
Study: Ernst, E., & Pecho, E. (1990). Regular sauna bathing and the incidence of common colds. Annals of Medicine.
Findings: Regular sauna use was associated with a lower incidence of common colds and improved respiratory health.
Muscle Recovery:
Study: Nosaka, K., & Clarkson, P. M. (1997). Muscle damage following repeated bouts of high force eccentric exercise. Medicine and Science in Sports and Exercise.
Findings: Sauna bathing was found to aid in muscle recovery and reduce muscle damage after strenuous exercise.
Detoxification:
Study: Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review.
Findings: Sauna use was suggested as a potential tool for detoxification and elimination of environmental toxins.
Improved Skin Health:
Study: Jokinen, V., & Syvaoja, S. (2004). Sauna bathing and skin: hemodynamic and thermal responses. Journal of Thermal Biology.
Findings: Sauna bathing was associated with improved skin blood flow and potential benefits for skin health.
Positive Impact on Mood:
Study: Laukkanen, T., et al. (2018). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing.
Findings: Regular sauna bathing was inversely associated with the risk of dementia and Alzheimer's disease, suggesting a potential positive impact on cognitive health.
008: Coffee or Blueberries… What’s Better?
Coffee or Bluberries… What’s Better?
Fact one, depending on how its’ grown and processed, a cup a jo can actually have twice the amount of antioxidants than blueberries. But does that mean it’s better?
Not necessarily. First let’s talk about coffee…
Coffee is a significant source of chlorogenic acid, which is a potent antioxidant associated with various health benefits, including reducing the risk of chronic diseases like heart disease and type 2 diabetes. Coffee also contains caffeine, which has antioxidant properties but can have both positive and negative effects on your health, depending on consumption levels. Coffee is also a good source of polyphenols, which have antioxidant properties and may also contribute to overall health.
Blueberries are rich in anthocyanins, a group of antioxidants that give them their deep blue color. Anthocyanins are associated with various health benefits, such as reducing oxidative stress and inflammation. Blueberries are a good source of vitamins C and K, as well as dietary fiber, they also contain other phytochemicals and antioxidants that support cognitive function and may reduce the risk of age-related conditions, such as cognitive decline.
The bottom line? both coffee and blueberries offer antioxidants, but they contain different types of these compounds, and their health benefits go beyond just their antioxidant content. The key is balance and incorporating a variety of healthy foods.
Here is the Coffee I love and recommend…
It’s developed specifically for its’ antioxidant levels, it’s tested to be free of mold and other toxins and it’s grown using sutainable farming techniques and yes, it tastes amazing!
Here is the Coffee I love and recommend…
It’s developed specifically for its’ antioxidant levels, it’s tested to be free of mold and other toxins and it’s grown using sutainable farming techniques and yes, it tastes amazing!
Click Here to check it out.
007: How To Balance mTOR and AMPK For Optimal Health and Longevity
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mTOR, which stands for mechanistic target of rapamycin or mammalian target of rapamycin, has roles in both anabolic and catabolic processes, depending on the signals it receives.
1. Its’ Anabolic Role is associated with promoting anabolism, which involves processes that build and synthesize complex molecules from simpler ones. In this context, mTOR stimulates protein synthesis, leading to the creation of new proteins and promoting cell growth as in muscle building and tissue repair. Higher protein and more calories ramps up mTOR
2. It’s Catabolic Role is that it also reduces catabolic processes which are processes that break things down. At first glance this may seem like a good thing but AMPK – a catabolic process - which we learned yesterday plays a vital role in longevity by eliminating damaged or malfunctioning organelles and proteins, maintaining cellular health and preventing the accumulation of toxic substances is shut down by mTOR.
So, as is the case with most processes involving health and longevity we need balance.
We want the benefits of AMPK and autophagy by recycling malfunctioning cells and parts of cells but we also want to be able to build and maintain a strong, energetic and resilient body.
The simplest and easiest technique to do this is by implementing intermittent fasting. By not eating for 12 to 16 hours per day we are depriving our bodies of any calories which allows AMPK and autophagy to kick in and do it’s house cleaning, and then during our eating window we give our bodies the calories and protein it needs to build and maintain optimal amounts of muscle and other processes related to growth and repair.
Have a specific question for me?
006: Live Longer and Healthier With Autophagy
Live Longer and Healthier With Autophagy
Key Functions of Autophagy
1. It acts like a Cellular Quality Control: Autophagy helps eliminate damaged or malfunctioning organelles and proteins, maintaining cellular health and preventing the accumulation of toxic substances.
2. It helps Adaptation to Stress: During fasting or other stress conditions, autophagy allows the cells to generate energy and sustain essential functions by breaking down and recycling cellular components.
3. It helps in Development and Differentiation: Autophagy plays a role in various developmental processes and cellular differentiation, helping to sculpt tissues and eliminate unnecessary structures.
4. It boosts Immune Response: Autophagy is also involved in the immune response, facilitating the removal of intracellular pathogens and contributing to the presentation of antigens to the immune system.
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005: VO2 Max And Why You Should Care
VO2 Max And Why You Should Care
Vo2 Max And Why You Should Care
VO2 max, or maximal oxygen uptake, is basically a measure of the maximum amount of oxygen that you can utilize during intense exercise. It’s often used as an indicator of cardiovascular fitness and endurance. The relationship between VO2 max and longevity has been a topic of a good amount of research recently with studies suggesting that the higher your vo2 max score, the more you lower your risk of dying from anything.
The chart below shows VO2 Max scores and how depending on your score you can lower your risk of all cause mortality.
VO2 max impacts these 4 key measures of health and longevity…
Cardiovascular Health: VO2 max is closely related to cardiovascular health. Individuals with higher levels of cardiovascular fitness generally have healthier hearts, better circulation, and a reduced risk of cardiovascular diseases. Cardiovascular diseases are major contributors to mortality, and improving cardiovascular health can positively influence longevity.
Metabolic Health: Any Any regular exercise, which contributes to higher VO2 max, is associated with improved metabolic health. This includes better glucose metabolism, insulin sensitivity, and lipid profiles. These factors are important for overall health and can impact the risk of chronic diseases that affect lifespan.
Reduced Risk of Chronic Diseases: Higher levels of fitness, as indicated by a higher VO2 max, are associated with a lower risk of various chronic diseases, such as type 2 diabetes, certain types of cancer, and neurodegenerative disorders. By reducing the risk of these diseases, you may enhance your overall health and potentially extend your lifespan.
Quality of Life: Improved cardiovascular fitness can lead to a better quality of life, including enhanced physical function, mental well-being, and cognitive function. These factors contribute to a more active and fulfilling life, which may also have positive implications for longevity.