Saunas a Life Saver

Author

Scott Ward
July 18, 2024

Saunas aren’t just for the swedish!

The latest research is showing how beneficial sitting in a sauna can be for health and longevity.

The effects you get by exposing yourself to heat is eye opening. I’ll definitely be diving into the literature in the weeks to come and make sure to keep you up to date.

In today’s email:

  • Things are heating up: Sauna exposure.

  • 6 keys to longevity: some are no brainers, others need to be.

  • getting pumped isn’t just for bodybuilders: Improvements in muscle mass can be a game changer for quality of life now and in the future.

TOP STORY

Sauna use for reduced CV disease and life extension

If you have a family history of cardiovascular disease or you really want to reduce the chances of having a cardiovascular event, sitting in a sauna may be just what you need. Dr. Huberman, a neuroscience professor at Stanford says that you can decrease your chances of dying from a cardiovascular event by 27% by sitting in a sauna that is 176 to 212 degrees fahrenheit for 30 minutes 2-3 times per week.

If you sauna 4 times or more per week you reduce dying from CV events by 50%!

If you don’t have access to a sauna a hot bath or hot tub can be the next best thing. What this exposure to heat creates is the release of Dynorphin which is the terrible feeling that you get from being too hot. This is similar to the feeling alcoholics experience when in withdrawal.

With the release of Dynorphin this triggers the release of heat shock proteins which help repair damaged proteins and folded proteins. It also helps Endorphin bind more effectively to its receptors which in turn can help enhance pleasurable experiences in real life.

Reduction in smoking and drinking, 2 of the top 6 keys to living longer

Different views on some of the important components that make for a healthy, active, and long life is always worth noting. Looking at this dilemma from different angles and points of view will only add to your knowledge. It’s what will hopefully help you add years to your life and the ones you love.

Layne Norton, a PhD in Nutritional Sciences has come up with his list of 6 key points and some notes about each one:

“Most people spend way too much mind space and energy on minute details that don’t really matter much. Put your time and energy into the stuff that makes the biggest difference for health and longevity.

✅Maintain a normal/lean body fat
✅Exercise regularly
✅Don’t smoke
✅Don’t drink or do drugs
✅Get enough sleep
✅Manage psychological stress

I’m not saying you can never have a late night or you don’t get enough sleep. I’m not saying you can’t be healthy and never have a drink. I’m not saying you can’t be healthy and have an occasional cigar or enjoy the occasional edible. I’m not saying you can’t miss some workouts here and there. I’m not saying your nutrition has to be perfect.

What I’m saying is that over the course of your life if you get those six things right 90% of the time, you will be doing better than 99% of people. 99% of people stress about small details or require themselves to be perfect and when they are not, they go completely crazy and binge eat or binge drink, or insert whatever other vice you can think of.

Don’t focus on perfection or tiny details. Focus on doing the big things right consistently 90% of the time, and you’ll be better off than the vast majority of people. But many of you spend tons of time and stress on shit that doesn’t matter hardly at all. I have news for you, the amount of stress you are spending on the little things that doesn’t really matter is killing you faster & making you more unhealthy than getting the little things wrong.

Consistency>perfection“

Muscle size, impact your quality and length of life

There are tons of benefits to having strong muscles which I’ll touch on in a future email, but most don’t know about the benefits of big muscles.

The good thing is they usually go hand in hand.

“Building muscle is one of the most important things you can do for increasing your longevity. Here’s why:

Boosted metabolic health
Enhanced mitochondrial function
Balanced blood sugar levels
Improved insulin sensitivity
Reduced chronic inflammation
Improved immune function
Better bone density

Building and maintaining your muscle mass as you age is a part of the 20% of things you can do that will bring you 80% of the results.

Studies show even weight training twice weekly can have a drastic effect on your health/longevity!”

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