Modern recovery is no longer reserved for elite athletes. In this conversation from Altered States Wellness, the focus is contrast therapy: how deliberate stress, precise rest, and simple protocols can help the body return to equilibrium.
Timestamps link directly to the original YouTube video at that moment.
Welcome back. Welcome back to episode number 34 of the Altered States Unplugged podcast. My name is Kyle Stubbing. I am here with uh my wife partner, my life partner, uh Jojo Stubing. Jojo baby, how we doing today? We are fantastic. Yes. I am excited for this episode. It is. I am too. It's a fun one. It is. Yeah, for sure. It should be a good one. It's uh yeah, we have a a couple neat things planned for you. So, you know, we did a little research for this episode and so we learned some things and then we were like, let's go share that with everyone else. So, today we're going to take you a little deeper into different ways that you can get more out of your sauna sessions. So, um so many of us are using the sauna now. I mean, I see it everywhere constantly. Um, sauna is definitely a service at our locations that has gone through the roof. Like we we were just talking to a location the other day about like it's might be time to get a third sauna because it's they're fully booked all the time. And so more and more people are getting the benefits of the sauna. And there are some really cool neat tricks and tips that you can do when using the sauna to make it even more effective and really get even more out of your sessions. So that's what we're diving into today. Yeah, I loved sauna. Um, people ask all the time, you know, because we have what, six or seven different modalities, per se, and um,
people ask me all the time, if I were to choose just one, I'm saying sauna all the time, seven days a week. I just, for me, you can't beat the research that I mean, we're talking generational research. I understand a lot of the stuff that's been circulated is, you know, kind of bro science and stuff like that. Like I'm cognizant of that. But there's one thing of like you know generations and generations have been using sauna and just the studies and the in the decrease of the all cause mortality for simply sitting in there for about a half hour for three four times a week. Like to me that that's something that really moves the needle. You know it doesn't involve salt and it doesn't involve all these other things and you're not freezing. So easy. You just sit in there and instantly feel better. I do when I come out I I'm like oo I needed that. It's almost the same almost of like working out like I feel like I it mimicked that sweat and I just feel like stress and the sleep the stress everything to me you know my wellness journey is you know kind of the prevention of Alzheimer's right and consistently in the research you see that you know brain health you know everything the all-c cause mortality so sauna is a big passion of ours that we like and we're here today really to show you guys how to take it to the next level and some fun different things. Right. And for for those who may not be familiar with that stat that you mentioned, what is that statistic on sauna? So there's I'm terrible with remembering numbers. I have so many numbers in my head, but essentially sauna if you go
two times per week, you get a a reduction in all all cause mortality in the 20 to 24% range. Now sauna is one of the only things that you do. It has incremental benefits. So, if you do it three times, it's in the 30s. You do it four times, it's in the 40s. Five times, upwards of 50s, you know, and then if you're doing it 17 times a week, no, I'm kidding. You can, uh, you can reverse your aging. No, absolutely not. But, no, it's one of those things that if you consistently do it more and more, um, you see incremental benefits. There are, like a lot of things, I think, you know, some of these modalities, there can be some diminishing returns for sure, and you can almost do it overkill like cold plunging 100%. Right? If you're doing it too much, you're hurting the hypertrophy, all that. You're you're throwing away your gains. What I tell people, but it um yeah, sauna is one of those things, the more you do it, the better. The more you do, the better you feel, right? That is just a statistic that you just can't ignore. Like it is so powerful and one that I mean, why wouldn't you do it, right? So if you are looking for ways to get more out of your sauna sessions, you want to push more of that detox, see more of those benefits, that's exactly what we're going to dive into today. And if you haven't dove into sauna as a service yet, stick with us. You might by the end of it realize maybe I should be trying out the sauna, right? Um, so yeah. So, we're going to dive into a couple of tips, tricks that maybe things you've never heard of and talk about why they
might be something you want to try during your next sauna session. So, we'll get into it. Obviously, you know, we'll address the elephant in the room. What the heck do we have on our heads, right? So, these are sauna hats. Um the idea behind this is to protect your head, right? Um the idea is to you know keep that to protect your brain things like that and what a lot of people do and it's it's kind of cone shaped in this way is so you know people's hair can get brittle I wouldn't know right I don't have any hair on my head um but the I you know it you keep it up in here keeps you protected uh your hair doesn't get as brittle things like that yes it's goofy it's funny um we have them I thought it was just our new uniform it was yeah we should get them branded and sell them in the store, right? And just wear them around. We might need to after this episode. Yes, we're going to go viral for this new fashion, but they look absolutely ridiculous, right? Um but yeah, especially um you know, you you want to protect your brain, you want to protect your head, and the idea is um by keeping the keeping your head and hair contained, you can stay in there longer. Uh personally, I haven't really put this to the test. um is something we just picked up, but um you know, great. We'll see, right? You know, it's it's and there has been a bunch of science and the ideas, you know, to be able to protect your brain and stuff and any anything to do to protect your brain is is just just a smart idea. So, I saw a picture the other day of somebody um a real somebody in the sauna
wearing one. So, I started going down the rabbit hole with with Kyle um like talking about these sauna hats, like what are these sauna hats? And um yeah, so obviously when you're in the sauna, your hair gets hot first and then your brain attracts temperature. Um and usually that's what causes us to overheat first and that and signals, okay, I'm done. I need to get out. So the point of wearing these hats is to protect your hair. You know, we us girls care about that, but can also help us last more in the sauna like you said. So, um, it's actually is very common in the Nordic, uh, sauna culture. So, I know, um, we used to have an employee that was part of the Russian culture and he would talked about sauna hats all the time as well. So, you know, sauna hats have been around for for a long time and a part of many cultures and I think people are starting to pick up on it. Um, so you know, I'm all for something if you can last a little longer, you know, especially for those of you who might just be doing that 10, 15 minutes and like hitting that breaking point because when you can push that 20, 25, 30 minutes in the sauna, that's really when you can really start pushing out some toxins. So, I think, hey, if you have a tool to help you last a little bit longer in there, why not try them? Yeah. And the idea, right, is that your head heats faster than your body. It's just less mass, right? Um especially I believe in the infrareds because you're now getting double penet you know you're getting kind of hit from the both sides you know um kind of penetrating the the
waves penetrating you know from from all different sides um which is different right different between infrared and and regular sauna as well right we all know the difference between microwave and an oven right you're using the waves to heat you and your core so it would make sense that it it heats heats your head um you know overheating your head which is it seems is kind of contrary, right? Cuz right now, my head is starting to sweat. Yeah. Uh it's it's definitely a little warmer, but um having this cool off your head definitely can get rid of some of that dizziness, headache, um and that early fatigue like like you said. Um and they're made of these are made of wool. So, what it does is it comes closer to the scalp and prevents and slows down that heat transfer. So, it allows you to then stay in there longer. Um, and then as you stay in longer, right, if you're able to get an additional five to 10 minutes in the sauna, that might be the difference between you engaging heat shock proteins and you not engaging heat shock proteins. Heat shock proteins being the mechanism and the lever that's pulled while you're in the sauna to help with, you know, all these things, the good stuff, right, is kind of the idea. Um, and then it can also increase your cardiovascular load, which is another thing. Um, really want to, you know, get the most out of it. that is I think the cardiovascular load is probably the biggest mechanism that drives um the all cause mortality just that additional some people don't do any you know they don't do any cardio so simply
being in there giving them that 20 to 30 minutes of stimulated car simulated cardio um can really help and be the difference right yeah it's really interesting so the sauna exposure can increase your heart rate to 120 to 150 beats per minute and that is what mimics that exercise, that cardio. So, you want to be able to push it in that range. Um cuz why not? I mean, I want to work out without having to work out. I like doing both, right? I like doing both. Yes. But um so fun fun um fun little tip or trick here. We actually haven't tried it out yet, so we're going to um we're trying it out right now. This is the very We're in a sauna right now. Yeah. It's going to feel like it if we keep this on. But no. Yeah. And the idea, right, is just to really, you know, $ 20 hat for, you know, more sweat and a better experience. So, it's it it's something there. If you're serious about it, give it a whirl. You know, give it a try. We'll give you feedback on this one. We'll give you feedback. Yeah. Number two, Jojo. Okay. This is definitely one of my favorites and this is one I've been using consistently and I've truly seen fantastic results from it. like it just really enhanced my um sauna sessions to where I would come out like and it wasn't necessarily right away but like the next day I was way less foggyrained and things like that. So let's talk about it. It is using a binder. So obviously my favorite binder here is
fulvic acid. Um it's one we offer in store. It's the state of cellular energy. Fantastic benefits uh other than just being a binder. Um it's an antioxidant and electrolyte. So you're adding in all of those powerful things, but what it does is it also helps bind to um toxins and helps pull them out of your body. So what happens when you sauna is you start pulling out these toxins, right? You start flushing out toxins. Well, a lot of times they can get stuck in your digestive tract and then they actually just disperse back into the bloodstream. And I'm not a doctor, so I'm not perfect on explaining all of this, but um but instead of putting them back in the bloodstream, if you are taking a binder along with your sauna sessions, it's going to pull out those toxins and get them fully out of your body like you want to, right? So that is our goal is to really really pull out all those toxins. So there's lots of binders out there, activated charcoal, um humic, fulvic, those are all good ones, but I love fulvic because of it. So, it's also an electrolyte. So, you're going in the sauna, you're taking an electrolyte. That's good. Um, but fulvic naturally helps draw out heavy metals. Um, so when you add it with the sauna, oh, it's just like such a powerful combo. Um, so I was actually noticing that um when I was using the sauna, I was getting a bad headache the next day. And I think it's because toxins weren't making it all the way out of me. I wasn't like lasting long enough. And
then when I added in the fulvic, I was actually feeling more refreshed the next day, like better. And um I think it was because okay, they weren't going back into the bloodstream. You know, I could be totally making this up. I'm not a doctor, but I'm just sharing from my experience, right? So um yeah, adding in the electrolytes that could have been a big benefit. So, but really interesting concept with this. I've been reading a lot more on it, studying some doctors that recommend it, and I think it's powerful. I mean anything we can do to just make those sauna sessions more effective right well it makes sense right so what fulvic is actually doing is it acts as a natural chilator chilator c h e l a t o r and what that is is basically means that it's it's binding to metals so it's going to allow you to push out more metals and that's what we're looking for right for people that want to detox that's a big detox we're getting metals from all over the place right in our water I mean it's just it it's constant. So what it does is it goes in and it binds to those metals to then when you sweat as it's pushed everything out, it pushes all of it out. So when you're in the sauna, you're just basically turning it up like a blender. What the what what Fulvic does is essentially dump it out. That's the idea, right? So it does bind to those environmental toxins and heavy metals and it also supports cellular mineral transport as well. So, not only are we putting, you know, putting we're taking bad out, but we're putting good back in is kind of the idea behind that. Key to replenish,
So, and I love it. It's like a twoin one electrolyte and you're getting me the good and getting rid of the bad. Like, I love it. Plus, we've done a ton on on fulvic acid. So, I I'm all about it anyways. And by the way, if you are interested to see like um and know if you have heavy metals, like maybe you need to be using the sauna to get rid of yourself more, um you can do a hair analysis test, hair minerals analysis test. Uh you just send in a little piece of your hair and then it sends you back and tells you like, hey, you've got real high lead and arsenic. And it's pretty interesting. We should do that maybe for the next episode. Go get the analysis and come back and look at it. Um, but yeah, and I did it once and I was quite surprised by the results. So, um, then you can get it again after you've been doing sauna sessions for a while with your fulvic and then see how it's gone down. Right. And I'd also want to see like our our water, especially in in Dallas area is pretty rough. Before we added the vitamin C showers, it was I I've noticed a big difference. I'd almost like to test it before and after, but yeah. uh some of the research and data. We always like to back everything up, right? Make it uh real science, not bro science. But the idea is that sweat can lead to measurable levels of uh lead, arsenic, and cadmium. A 2012 review in the archives of environmental and contamination toxicology suggested that sweat uh may be an effective route for eliminating certain heavy metals. Right? It makes sense. It's inside of you. Sweat it out. You know,
the key is just making sure we get it out of our bodies, right? Especially if you're, you know, doing shorter sauna sessions. We got to, you know, you don't want it to partially get out and then go right back into the bloodstream, then we're uh And there's a lot of people, too. And not a lot of people, it just seems like there's I mean, when you do a thousand plus sauna sessions in your career, like you see this, but some people don't sweat. You know, it's like it's the craziest thing. It's like, how do you not sweat? I'm over here sweating, eating ice cream, and you're not not doing anything. But things like this can really, I think, really take that to the next level. And even if you don't, you know, it it would still help get the good in and keep that stuff circulating through. So, yeah. All right. Number three. Uh, this one's all you. This one's all me. All right. So, I have another toy here for you guys. What we're going to do is we're gonna I'm gonna get this on here because I am burning up. But ice pack, right? So, ice your balls, gentlemen. Um, so yes, putting ice underneath uh under your testicles for the for men. Um, my brother's going through, right? They're they're thinking about having a kid coming up here and I'm like, "Yeah, man. Get in the sauna." And he uh was like, "No, man. It kills your sperm count and all that stuff." And sure, right? Props to him. I got to say there's a lot of men out there that are probably, you know, relying on their wife to get that fertility going and then they forget like it they're in charge of
that, too. So, if you're out there in the hitting up the sauna and you're trying to build a family, some listen up to this. Right. So, the idea, right, is uh sperm production requires temperatures 2 to four degrees Celsius below core body temperature. Now, when we're raising the temperature, that's obviously not a conducive situation for that. Um, and it so it the sauna like every other area in your body, it raises the scrotal temperature. Didn't think I'd be saying that today. Um, significantly, right? Raises your whole temperature. So, just naturally, uh, I know gentlemen kind of sweat more from that specific area, too. I don't know about ladies, but uh, yes, that seems to be a an an area. Um, so we go with ice packs, right? Um, that was a recommendation that was made to us, you know, to kind of just sit sit on an old ice pack. Um, that way you get the best ice block, ice pack, whatever. I got my trusty ice. I feel like it would actually help you last longer in there. It could. Yeah, for sure. But the the key is keeping that sperm count right in check. Um, you know, if you're looking to have a baby or or just you want to keep, you know, you just want to keep your balls cool, you know, which makes sense, right? Uh but yeah, research shows that prolonged heat exposure red reduces sperm count and motility. Um makes sense, right? We know this. Some studies show regular sauna use can decrease sperm production. So ice your balls, gentlemen. That's the
idea. And it does say here to apply that cold pack and keep it for 5 to 10 minutes after your sauna session and make sure your temp doesn't raise up. Right. Interesting. Makes sense. Yeah, makes sense. Um cold exposure, interesting fact. Can it increase norine norepinephrine I can't ever get that one up to 200 to 300%. So there's um some potential testosterone and resilience benefits in there um just for doing cold exposure in general. So if you're also looking to up that sperm count, check out some cold plunging, right? Yeah, for sure. And keep in mind, guys, this is not medical advice. um you know that's but it's performance-based recovery consideration for for dudes to try to optimize fertility, right? We're not doctors here. We've just seen some things, you know. Moving on to number four. Okay, number four is a nascin flush. Um I've seen uh there's like a nasin specific company that kind of touts like, "Hey, use our product in the sauna." Um, and I had some customers start coming in and bringing this, you know, product in and using it in the sauna. Um, so I started looking into it and it's a really interesting concept. So again, this is, you know, using the sauna and niacin to help push out and detox even more. So um, what this does is provides an immediate release of niacin um, which creates a flushing
sensation. It actually it's actually a vasoddilator. Yeah. So it vasod your vasoddilation vasoc constriction. When you're in the sauna you're you're vasoddilated. When you're in the cold you're v vasoc constriction, right? And that's that's the princip the the base principle of contrast therapy. Right. In out. Didn't mean to cut you off. No, you're good. And then it increases that that circulation as well. So it expands the capillaries, increases blood flow, and can help enhance your sweat. So you're just going to push a lot more sweat out. It's also helps break up the those fat cells. So, a lot of times these heavy metals and these toxins that we don't want are stuck in these fat cells and you have to sweat a really long time to try to push them out. So, the nice can help break them up so then they can be released. Right. Um, yeah. So, interesting. uh nasin increases the D2 which drives vasoddilation like you said and then historically it's been used in detox protocols to mobilize those stored lipids and those fat cells. So like I said um so interesting one now definitely a lot of uh like safety notes on this one. Um you definitely want to start with a low dose here. You don't want to go too high. It can cause dizziness, you know, nausea. So try it slowly. Um consult doctors if uh you know if needed on this one before you try it. Um but start at a low dose. You
would take the nasin, go take a sauna session. Maybe don't overdo it in the sauna that day. Um and then there's some things that you can do afterwards to kind of help continue that flush. Like you wouldn't want to go eat right away. You want to try to stay like drinking water, continue that detox mechanism. Um some people will even go like walk right afterwards to really walk it off like the flushing. Um so there's a lot of different um you know research and talks and Reddits and forums forums that was the word I was looking for on this out there. So definitely check out what other people are doing here. But an interesting concept for sure. Yeah. It seems almost like to have a thermogenic effect, right? Like like fat burners. Yeah. Um, you know, I'm 44 and we had the ultimate orange and the fen fen and all that and that was, you know, once you started sweating it would like start to pour. Um, so yeah, there's something interesting. I'm I'm interested to try it for like I don't use a lot of that. I sweat so much anyways, you know. I don't know what that why that is, you know, cuz we sauna all the time. Um, but I've never really I've always been a sweater, you know. Uh, so it's it's interesting to see. We'll definitely have to give that one a shot. Um, but yeah, with with all these things with anything that we talk about in the store or on the podcast, slow and low, guys. I'm going to big brother you and just tell you slow and low. If I tell you to take half, take half of that, right? Uh,
that's the idea. But number five, um, the next one here is is simple. Add electrolytes, right? Oh my gosh. If you aren't taking electrolytes after your sauna session, you are missing for sure, right? You've got to replenish, right? One thing I always say when everybody says electrolytes and it I think Gatorade, right? They've done such a good job branding it, but for me, no. Like, uh, sorry, Gatorade, but um, the sugars and dyes and all that stuff. No. Um, try the state of hydration, right? Fortunately, we do have a uh we have an electrolyte powder that's fantastic. like it's all natural, flavored with actual fruit. Um, you know, and gives you the the same thing. But you don't want to put be real careful putting calories then back in. Yeah. Or high sugar. What's the point? You just sugar calories. Yeah. You don't you you worked so hard to get all that out and then to put that crap back in. Like just just don't go there. But electrolytes matter um big time. So sauna sessions you can produce up to half to 1. 5 L of sweat per session. I'm probably closer to that 1. 5 for sure. Um, and then your sweat contains that sodium, potassium, and magnesium, the three key uh pillars of um three key pillars of electrolytes, right? Um, and I noticed this when my electrolytes are low. This was a big thing um when we did keto, right? And you got that keto flu, but these are the same symptoms that we have, right? Fatigue, headache, poor recovery, uh
hormonal stress, stuff like that, right? With keto, you're you're not getting those electrolytes, right? And that's people get those keto get that keto flu and it's the exact same thing. It's cuz you're low on electrolytes. So, with this combination of the stress on your body of the sauna and then not getting that those electrolytes, that's why you're bonking. That's why you're crashing, you know? So, make sure to get those back in. I'm going to hammer this. Electrolytes, no sugar. Even if it's adding a little salt to your water, guys, like or some fruit. Get some, you know, there's a ton of electrolytes and fruits and watermelon after. Make yourself a little plate afterwards. Have a little session, you know. Um, to get those electrolytes back in, for sure. Yeah. And I've had people ask me this, like, should I drink them while I'm in the sauna? And actually read that it's better post sauna, during, not during, because during you're just pushing things out, so there's not a lot of benefits just yet. So, I don't know if that's true, but spreading false news. And as a wellness center owner, do not drink anything other than water inside of the sauna. No, I'm kidding. Um, this is interesting. The sodium loss per liter of sweat ranges from 500 to 1, 800 milligrams. That's a lot. So, yeah, there's a reason why we got to replenish that. So, um yeah, definitely get a good electrolyte um a good uh binder. You can get both with fulvic. Um yeah, the next uh next next level next next
level um thing that we have here is is stack this bad boy with a coal plunge. You want you you know um you can get your vasoddilation and then you get your vasoc constriction in the coal plunge. um you're pumping the blood in, pumping the blood out, making it a lot more effective. You get the nerve regeneration, which I'm a huge fan of. Right. Thank you. Yeah. So, what are the benefits of adding that that cold plunge? Yeah. So, now you're doing an additional um I mean, I think for me that's it's almost twofold, right? Like contrast therapy and then each one of these services individually are two totally different things. um contrast therapy, it's more for, you know, it's it's a lot more for circulation, nerve regeneration. Um but with with the coal plunge and and the sauna, you know, you're you're I I'll use it. I don't coal plunge. I don't do a ton of contrast therapy unless like I feel I got that Ray nodes crap. Um so I'll do that. Um, and it definitely helps, but for me, I like to add the cold plunge to it cuz yes, the mental fortitude and all that, but to also shut me off. Like I like to sauna at night. Mhm. Um, and it takes me forever to stop sweating and lower my core temperature. So, while I'm sipping on some electrolytes, I'll get in that cold plunge. Now, I don't do it at, you know, we're so lucky cuz we have all these machines and stuff like that, but like I'm not cold plunging at night at 36 °. Yeah. you know, I want it to be closer to 50 um because I just want to lower my
core temperature. I don't and and already you're so vasoddilated at that point from being in the sauna that like it doesn't you don't need much really. Um so I'm trying to really bring that back down. But um it's just refreshing, man. I just after the sauna and I get in there, I just feel you're right. Like if I just did the sauna like scientific vegan benefits I'm sure there but like if I just get out of the sauna and go to bed I am hot all night and it's like almost like miserable but when I get in this the cold plunge and then I go to bed I just like cozy up. I feel good. I'm actually a little cold which is what I like. Um but yeah, you can't stay in that cold plunge too long or then you'll be shivering all night. Um which maybe you want to do. Maybe you want that little metabolic boost. But um but yeah, I it and then it gives me that nice little dopamine rush right before bed and then I sleep like a baby. Um so yeah, and it helps bring that inflammation back down too a little bit, you know. Um yeah, so many of you are all in on this sauna and you're really resistant to the cold plunge and I just encourage you like give it a try. It doesn't have to be every time you do the sauna, but um there are some powerful benefits to putting it together. Yeah. And then you get to see the contrast therapy and and see I mean there's there's research that said contrast therapy can be more effective in like muscle recovery and stuff like that as opposed to just sauna alone. Um
sure, I guess. Um but yeah, it's it'd be something to try especially if you've done it seven, you know, if you're consistent sauna person, try it out. Like you might it might help bring you back down and just allow you to really you know, help out. It just keep you going, keep you going strong, you know, and then it and then the coal plunge too, right? Which I like about it, like sometimes like in a perfect world, I'm waking up cold plunge, then I'm go about my day and then at night I'm going to bed or I'm I'm sauna, go to bed, all that, right? So, it's to me it's and then if you don't if you can only sauna cold plunge at one time, like let's say at 10: 00 in the morning after I'd sauna, I don't want to do a damn thing, right? So cold plunge is nice to kind of bring me back up um and get me more alert cuz I'm I I'm tired after sauna. I I don't know, maybe it's just like my circadian rhythm or something or my body's like, "Dude, you did sauna. It's time to now go to bed in an hour, right?" So I feel like it's and that's what I recommend a lot of times for people who who are doing the cold plunge sauna in the store. They're always like, "Well, what should I do?" And I'm like, "Dude, what do you got going on for the rest of the day, man? It's noon. You know, are you going to go home and take a nap? Then end it on the sauna." But if you got stuff to do, like I'd hit that cold plunge afterward. It's just going to bring you back up, make you more alert, get those endorphins going. That way you can tackle the rest of the day. Love it. Awesome. And then this last one is um one that you can really easily do while you're in the sauna, and that's nasal breathing. So um most people just
sit in the sauna and scroll on their phones, which I highly recommend that you don't take your phone in the sauna with you. First of all, you're trying to detox, so we don't need all of that EMFs and plastic and toxins. Just my thoughts. But um but also do a digital detox while you're in there. We do have tablets on the wall if you want to listen to music or watch Netflix. So, I get it. Some days I'm all in, but other days like I just want to put on a little sound bath and let my mind go. Um, so while you're doing that, um, do some nasal breathing, like a slow inhale through your nose for four, slow exhale for like four, um, and then hold some breaths in between. This can increase your CO2 tolerance and improve your oxygen efficiency. So, it activates that parasympathetic nervous system that we're all about. Um so this nasal breathing can increase the nitric oxide production which supports the vaso dilation and oxygen delivery. Very common. Um so breath controls improves that heart rate variability. So it all ties in together. If you want to go nutso get yourself some mouth tape. You could do that. You know I did the mouth tape in the I don't know in the cold punch. That was pretty We need to add that to the waiver before we start recommending that one. But no, that'll force it right. You know, they use it for snoring and they use it for all types of different things. You just put some mouth tape over and you know, it forces you to nasal breathe. You know,
we should try that on this podcast. We should n So, do some deep breathing through the nose, increase that uh oxygen delivery. Um, and it's just going to overall help you your body perform better in the sauna. Yeah. Heat plus breath control equals metabolic and nervous system training simultaneously is the idea. Two for one, guys. Maximizing, which is what the whole point of this episode is, right? Uh getting the maximal benefits out of this. If you've done a fair amount of sauna and you're not sweating as much, you're heat adapted, things like that, try one of these tricks. You know, maybe get some nasin and and see if that can really help push it out. or if you're, you know, super interested in detox or you're super interested in brain health and the things like that, maybe maybe a sauna hat's going to keep you in 5 to 10 minutes longer. It's all about these little tweaks, pivots, things like that, right? That's the idea. And keep in mind, right, like recovery is not just about relaxing. Um, you know, you can wake up after a 12-h hour. We see this a lot now because we have the nervous system scans, but um, you know, it's like, oh, after we just had our busiest weekend here, and like I'm still so tired, but but physically I'm not physically I'm good. You know, we were just on our feet all the time, but I can just feel I'm just tire I'm just welmed. I'm not overwhelmed, but I am sufficiently wellelmed. Um, and that's
the idea. It's about that, you know, keeping that intentional stress and and pointing it in the right direction and using what you have available versus your total output, not going over the top. And these little tricks and these little tools are just a way to do it. And I, you know, if you want to roll in the store with your ice pack, your hat, and your bottle of nasin and stuff with your electrolyte powder, by all means, go for it. But like everything else that I recommend, try one thing. Try it for six weeks. See if it works. If it does, awesome. And you want to add something, If it didn't work, And you move on. Right. That's the idea. So, um, give one of these a shot. Come in and see us at one of our stores. Um, yeah. What else do you have? Anything else, babe? Yeah. A sauna. Fantastic. One of our, you know, favorite services to just be doing consistently every week. Try these things out. Let us know how what you think. And uh if you see us walking around in these, you know, don't judge. Thanks for tuning in, guys. Uh like, share, follow, all that good stuff. Thanks, and we'll see you again later.
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
35 minutes of conversation 85 Reacher quality score
The body adapts to the signals it receives. Heat, cold, compression, strength work, breath, and nutrition all ask a slightly different question of the nervous system. Used well, they create a rhythm: brief stress, clear recovery, better readiness.
sauna raises heart rate, expands blood vessels, and increases thermal load without the joint impact of training. In plain terms, the body practices moving blood and regulating temperature. Many people experience that as easier relaxation, deeper sleep, and a steadier sense of calm after the session.
Cold exposure creates a short, controlled sympathetic response. Breathing slows the reaction. The result is not toughness for its own sake, but a trained transition from alarm back to control. That is why a well-dosed cold plunge can leave the mind clear and the body awake.
The strongest message is restraint. More heat is not automatically better. Colder water is not automatically wiser. A useful protocol has a purpose, a dose, and a recovery window. It should leave you more capable, not depleted.
Recovery works best when the signal is clear, the dose is honest, and the body has room to adapt.
Choose one recovery input at a time, then notice how sleep, mood, soreness, and focus respond.
Keep the dose precise. End sessions while you still feel composed and able to recover.
Pair stress with support: hydration, protein, minerals, breath, and unhurried rest.
The deeper lesson is simple: recovery is not passive. It is a practice of creating the conditions where the body can do its best work.
