Debbie Potts Coaching


How can we improve the sauna experience?

Sweating is one of the best ways to detox your body. Every time we sweat, we’re flushing out the toxic substances and heavy metals that we encounter in everyday life. Infrared sauna therapy promotes this process […] by heating your body from the inside to expel them from deep down.

Dr. Amy Myers
MD, New York Times bestselling author and functional medicine physician

What “stacks” could we add before the sauna to enhance detoxification?

How does sweating in a SAUNA differ from sweating during exercise session?

Sunlighten M-Pulse is my sauna…or we call him FRED

The sweat your body releases after a 30 minute Infra Red Sauna session is very different than the sweat released from regular exercise, jogging or even a steam sauna session!


When far infra red waves penetrate the skin, it causes the pores to “dilate” and easily bring the unwanted toxins “up & out” and onto the skin (make sure you constantly keep wiping the sweat off!) for an amazing and effective whole body detox!

After both type of sweats were analyzed…guess what they found?

*The sweat of people using a far infrared sauna contained cholesterol, fat-soluble toxins, heavy metals (such as mercury, aluminum, and arsenic), nicotine, sulfuric acid, ammonia, and other undesirable elements!

*Normal sweat produced by jogging, exercise and steam saunas is mostly water and sodium chloride (salt). WAH!

In conclusion the benefits from sweating in an infra red sauna are AMAZING and detoxifying! Combine that with a whole body vibration session and detox foot bath, and you have “our” proven 3 step detox


Our favorite company for infrared light therapy is hands down, Sunlighten®. Why is that? And what is infrared light therapy?

Infrared light comes from nature. It is the healthy, healing rays that are in the invisible part of the sun’s spectrum. You’ve felt infrared your entire life, when you sit next to a fire or feel the warmth of the sun on your skin. It helps plants bloom; helps their stems grow fast and strong. Infrared waves penetrate human tissue, providing a soothing, natural warmth (without the harmful UV rays) that is also known to aid cell health. And is the basis for Sunlighten saunas.

Infrared light therapy is 100% safe and healthy for all living things – it is even used to warm premature babies! Picture yourself feeling the sun’s rays on a warm day. That is what it is like to be in a Sunlighten sauna. This comforting heat warms you from the inside, for a deep and detoxifying sweat.

Contrary to a hot rocks dry sauna or a steam room, infrared saunas heat you from the inside out, providing additional health benefits. That said, all infrared saunas are not created equal.

All saunas get hot and you will probably sweat as a result; but it is not necessarily a deeply detoxifying sweat. Sunlighten’s patented infrared technology offers the highest dose of infrared energy directly into the body rather than simply heating the air. This significantly quickens the detoxification process by raising the body’s core temperature and heating the tissues several inches deep at the cellular level where the majority of toxins reside.

It is the only sauna clinically shown to raise core body temperature by 2 to 3 degrees!

Click here to learn more about Sunlighten’s health benefits  Clinically-Backed, and Proven 99% Effective Sauna Technology. 

Sunlighten’s mPulse® 3 in 1® SoloCarbon® saunas are the first and only infrared saunas to offer near, mid, and far infrared technology at their peak wavelengths. Sunlighten’s technology delivers near, mid, and far infrared heat at the precise levels needed to provide specific results, based on 54 data points from 30+ research studies!

Near Infrared Benefits Include:

  • Cell Health/Immunity Boost
  • Wound Healing
  • Skin Rejuvenation
  • Pain Relief
  • Muscle Recovery

Mid Infrared Benefits Include:

  • Pain Relief
  • Improved Circulation
  • Weight Management

Far Infrared Benefits Include:

  • Detoxification
  • Blood Pressure Reduction
  • Relaxation
  • Immunity Boost
  • Weight Management

Sunlighten saunas also offers Signature® far infrared saunas, Amplify full spectrum saunas for a more intense heat option, and the Solo System® personal portable sauna.

Since Sunlighten holds the patents on the most effective infrared technology, other manufacturers claim to provide full spectrum infrared, but their heaters simply don’t have the technical capability to deliver on that promise.

And better yet, the mPulse has preset wellness programs for detoxification, cardio, pain relief, relaxation, weight loss and anti-aging, so you can start your health and wellness journey with the push of a button!
Another reason we love Sunlighten is they don’t purchase their saunas from a large, mass-production sauna factory; they own the entire process from design to manufacturing to delivery. They source all raw materials from PEFC-certified and FSC-certified woods and participate in socially and environmentally responsible wood sourcing.

 Extensive third-party testing has been conducted to ensure Sunlighten saunas are made with safe, non-toxic materials. 

 Only Sunlighten saunas are clinically backed and proven 95-99% effective. This is why Sunlighten is used and recommended by consumers and health experts, and why they have our stamp of approval!

Save up to $600 off Sauna Cabins and $250 off Solo with our link


Do you have any idea about infrared sauna therapy’s numerous health benefits? It’s amazing all the great things you can get in one wellness practice: from detoxification and immune health to increased circulation, skin health, anti-aging, relaxation, muscle recovery, and weight management.

It’s one of the easiest, most enjoyable things you can do to feel better so you can do more of what you love and live your life to the fullest. It can be life changing. We are major believers in it and have experienced the health benefits firsthand.

But not all infrared is created equal. Our favorite provider is Sunlighten®. Their infrared saunas are hands-down the best quality, and they have the studies to prove it. Only proven to increase core body temperature 3 degrees, which is important for initiating many of the health benefits gained from this type of sauna.

Read up on how Sunlighten was founded. It’s a great story.

To help you understand a bit about infrared, you have experienced it all of your life. It’s nature’s healing light, the warmth you feel in the sunshine or standing by a fire. About 55 percent of sunlight is infrared, all the healthy parts of sunlight and none of the unhealthy rays. There are three types of infrared wavelengths: near, mid, and far – all which provide different healing benefits to the body based on how deep they penetrate the human tissue. Numerous scientific studies have proven these benefits.

  • Near Infrared (NIR) is the shortest and hottest wavelength and promotes skin renewal, cell health, wound healing and tissue growth.
  • Mid Infrared (MIR) increases circulation, helps reduce inflammation and helps reduce pain.
  • Far Infrared (FIR) is the longest wavelength, reaching deepest into the body where toxins are stored. By raising your core body temperature, FIR stimulates the sweat glands, resulting in a deep, detoxifying sweat that leaves you feeling revitalized. Plus, since sweating increases heart rate, cardiac output, and metabolic rate, you’re also burning calories.

Sunlighten has done all the research for you. Check out all the health benefits infrared therapy provides and more information on each.

Sunlighten offers four series of infrared saunas:

  • Solo System® – their portable, far infrared sauna
  • Signature® Series – far infrared cabin sauna
  • Amplify Series – full spectrum cabin sauna, meaning it emits near, mid, and far infrared
  • mPulse® Series – 3 in 1® full spectrum cabin sauna, meaning it emits near, mid, and far infrared at the optimal wavelength needed to provide all the health benefits above and more.

Another reason we love Sunlighten is they don’t purchase their saunas from a large, mass-production sauna factory. They own the whole process from design to manufacture to delivery. All their materials are sourced from PEFC-certified and FSC-certified woods and participate in socially and environmentally responsible wood sourcing.

Extensive third-party testing has been conducted to ensure Sunlighten saunas are made with safe, non-toxic materials and low EMFs. 

Only Sunlighten saunas are clinically-backed and proven 95-99% effective. This is why Sunlighten is used and recommended by more consumers and health experts over any other sauna brand, and why they have our stamp of approval!

Save up to $600 off Sauna Cabins and $250 off Solo with our link


Infrared light therapy has been growing in popularity and you may have heard the buzz about it. The health benefits that come from infrared therapy are extensive! We are major believers in it and have experienced them firsthand.

But not all infrared is created equal and our favorite provider is Sunlighten®. Their infrared saunas are hands-down the best quality and they have the studies to prove it.

One of the health benefits we value the most is detoxification. Did you know that sauna detox has been widely embraced as a healthy treatment in alternative medicine? As the world moves toward more natural and self-directed treatments, sauna detoxification is getting more and more attention.

Why? Well, the leading principle of sauna detoxification states that the build-up of toxic substances can lead to a host of common illnesses. Ridding the body of these toxins through a natural sauna detox may help relieve symptoms, prevent future illness, and increase overall health and vitality.

Learn more about how to naturally sweat out the toxins with a Sunlighten infrared sauna.

Sweating is one of the body’s safest and most natural ways to heal and maintain good health by helping to eliminate toxic heavy metals, drug residues, and hormone disruptors. It is the body’s natural way to detox your body of chemicals we accumulate through the food we eat and our environment.

Sunlighten saunas are highly effective for detoxification because of their highly-efficient and patented SoloCarbon® far infrared heating technology – the only technology proven to raise core body temperature by two-to-three degrees. Rather than simply heating the ambient air to draw out toxins, their saunas will heat your core to expel them.

As a result, regular usage of a Sunlighten sauna detox will provide a truly deep, productive sweat where toxins reside, at the cellular level. And while you’re in your home sauna detoxing, you’ll also receive a whole host of additional health benefits!

Save up to $600 off Sauna Cabins and $250 off Solo with our link


Infrared light therapy has been growing in popularity and you may have heard the buzz about it. The health benefits that come from infrared therapy are extensive! We are major believers in it and have experienced them firsthand.

But not all infrared is created equal and our favorite provider is Sunlighten®. Their infrared saunas are hands-down the best quality and they have the studies to prove it.

One of the health benefits we value the most is the natural pain relief we feel after an infrared sauna session. “Infrared wavelengths penetrate the body to create heat, which creates profound therapeutic benefits. They increase blood flow to the muscles, delivering more concentrated oxygen, which creates more energy to heal,” Dr. Jeffrey Spencer, University of Southern California.

Step into one of Sunlighten’s healing infrared sanctuaries to relieve tension and relax muscles. Their patented SoloCarbon® heating technology works by penetrating joints, muscles and tissues, increasing circulation and speeding oxygen flow. By reducing soreness on nerve endings, their infrared heat reduces muscle spasms and helps the body heal itself naturally.

Learn more about how a Sunlighten infrared sauna can help with muscle recovery.

Infrared therapy can increase blood flow and reduce inflammation. Sunlighten infrared saunas can best penetrate tissues to relieve aches and pain. Far infrared sauna therapy has been shown to help with pain from Fibromyalgia and autoimmune conditions, such as Sjogren’s, Behcet’s, Lupus, and Rheumatoid Arthritis.

And while you’re in your home sauna enjoying deep tissue relief, you’ll also receive a whole host of additional health benefits!

Save up to $600 off Sauna Cabins and $250 off Solo with our link

Do athletes need to add a sauna protocol into their weekly routine?

Does sauna usage help recovery from exercise?

Sauna usage has been found to mildly increase testosterone levels and decrease cortisol levels. Since the testosterone/cortisol ratio is the best hormonal marker we have for recovery from exercise, this may mean that using a sauna after working out can help you recover faster and may be performance-enhancing. However, these hormonal changes are short-lived, and ultimately what counts is your hormone levels over the long run, not just immediately after working out.

In rats, sauna usage has been shown to stimulate an acute rise in the production of heat-shock proteins (no surprise there). These proteins reduce the oxidative damage suffered by the muscles following exercise.

Dr. Rhonda Patrick makes the case on Tim Ferriss’s blog that heat-shock proteins improve muscle growth. In every hard workout, you’re both damaging muscle and triggering new muscle growth. Theoretically, heat-shock proteins reduce the damage that results from a workout, creating a greater net positive effect.

However, this may actually decrease muscle growth, because oxidative damage is one of the body’s anabolic signaling mechanisms, and a multitude of studies have shown antioxidant supplements actually decrease muscle growth.

On the other hand, another study has found that heat stress reduces skeletal muscle atrophy in non-exercising rats, which may also have implications for injury recovery. These same heat-shock proteins have also been demonstrated to extend lifespan in lower organisms like worms, although a similar effect has not been demonstrated in humans.

It’s also not clear if these changes in blood levels represent changes in the amount of the hormone that is being produced or merely changes in the amount that’s in the bloodstream. It’s possible, for instance, that testosterone goes up because it’s being pushed out of the muscles, which would actually be a negative for muscle growth.

Does sauna usage increase insulin sensitivity?

One study has shown that heat exposure improves insulin sensitivity and lowers fasting blood glucose in obese diabetic mice. This suggests that sauna bathing may be a valuable addition to weight loss and diabetes treatment programs. However, this study was done on mice, and this effect has not yet been proven to occur in humans.

Does sauna usage improve mental performance?

Finally, heat exposure in conjunction with exercise has been shown to increase the expression of brain-derived neurotrophic factor (BDNF), more so than exercise alone. BDNF increases neurogenesis—the production of new brain cells—as well as the survival rate of existing brain cells. Heat exposure has also been found to improve mood in cancer patients, which may or may not be caused by this same rise in BDNF.

Clearly there are a lot of potential benefits from sauna usage, but few have been conclusively proven. Even the association with increased lifespan may be a self-fulfilling prophecy caused by selection bias. That is, because sauna use is labeled as healthy, it could be that healthier people are more likely to engage in it, thus making it associated with good health and long life regardless of whether it works.

Of all the purported benefits of sauna use, the improvements in cardiovascular health are the most well supported by human experiments. I’m convinced that sauna use almost certainly does translate to increases in overall health and longevity.

The other supposed benefits of sauna usage—muscle growth, improvements in insulin sensitivity, and brain health—all need more research before any conclusions can be drawn. Right now, these claims rest almost entirely on rat and mouse studies. Thankfully, this is research you should be able to conduct on yourself.

The claim that sauna usage can help build muscle in particular rests on multiple shaky assumptions. First, it extrapolates findings from rat and mouse studies to humans. Second, it infers the existence of long-term benefits based on studies that only show acute effects. And third, it assumes—wrongly, in my opinion—that oxidative damage to the muscles caused by workouts is a bad thing that should be minimized.

The (Preliminary) Verdict on Sauna Use

If you’re not accustomed to the sauna, the best way to start is to use it immediately after working out for 10 to 20 minutes per session. Take a short break every 5 to 10 minutes, stepping outside the sauna and maybe taking a short shower or getting a drink of water.

Over time you can gradually increase the length of your sessions to a half-hour or an hour (with breaks every 15 minutes). Given that one of the main benefits of sauna use is an improvement in mood, you should spend as much time in the sauna as you like rather than pushing yourself to do more—think of this not as part of your workout, but as something you do to reward yourself after your work out.

Ultimately, sauna bathing is best thought of as an optional addition to a healthy lifestyle. It’s something you should look at adding to your routine if and when you enjoy doing it. Just don’t do it while you’re drinking.


What could we do during the sauna session to improve relaxation, sweating, detox and more?


Protocol #1—Sauna for Cardiovascular Health

In order to use sauna to benefit cardiovascular health, try the following protocol. Heat the sauna to a temperature in the range of 80-100 ℃; 176-212 ℉. NOTE: Your personal heat tolerance should determine the actual temperature. Try to stay in the sauna anywhere from 5 to 20 minutes per session and repeat the use of the sauna from 2 to 3x per week, or as often as 7x per week. More often does appear to be better with respect to cardiovascular health.

Improved Mood

Saunas have traditional roots in Scandinavian cultures. For centuries, many who regularly use sauna have noticed a correlation between their sauna use and improved mood. The body responds to heat with a release of dynorphins and endorphins in the brain; dynorphins at first cause discomfort and agitation but biochemically set the stage for endorphins to have enhanced effects on our mood and body, which is why after sauna we feel a mild, happy euphoria.

Improved Stress Response & Overall Health

Hormesis is mild, tolerable stress that stimulates the body and helps it to positively adapt. Hormesis can take many forms, and heat is one such form. Studies have found that the regular use of sauna can decrease cortisol levels; enhance the activation of DNA repair/longevity pathways; and increase the activation of unique heat-dependent molecular mechanisms, termed Heat Shock Proteins, which help monitor and possibly repair protein structure within our cells. The integrity of protein structures is vital to our health and wellbeing.

Protocol #2—Sauna for General Health

In order to gain the benefits of deliberate heat exposure for general health, including improved mood, stress management, and the enhancement of the body’s hormetic (mild stress) response pathways, use sauna for a total of 1 hour per week, but not all at once. Rather, split that into 2 to 3 sessions. (The sauna temperature should be between 80-100 ℃; 176-212 ℉).

Growth Hormone

Growth Hormone plays a key role in stimulating muscle growth, strengthening bones, repairing tissue, and increasing metabolism. (Learn more about Growth Hormone in this episode of the Huberman Lab Podcast). Growth Hormone is released at night while we sleep. Unfortunately, as we age, there is a decline in the amount of natural Growth Hormone. Occasional use of specific sauna protocols, however, has been shown to dramatically boost the amount of Growth Hormone released (up to 16-fold in one study!).

Protocol #3—Sauna for Growth Hormone Release

To use sauna for improved release of Growth Hormone, use the sauna infrequently (once per week or less). However, those days you do sauna, you will be in the sauna for multiple sessions of 30 minutes each with cool down periods in between. Peer-reviewed research says this protocol works well to increase growth hormone: 30 minutes in sauna, then cool off outside sauna for 5 minutes, then 30 minutes more in sauna, then cool off. A few hours (or more) later in the day, you repeat that for a total of four 30-minute sessions of sauna in one day (that’s a lot!)

In order to get maximum Growth Hormone release, use the sauna in a semi-fasted state (having not ingested food for 2 to 3 hours prior). Lower blood glucose levels encourage Growth Hormone release—this is also true for daily Growth Hormone release during sleep. (Listen for more tips to encourage daily Growth Hormone release.) Again, this protocol works best if only used once every week or so. More frequent sauna has other effects but will blunt the Growth Hormone-increasing effects.

To further increase metabolic gains, alternate periods of sauna with deliberate cold exposure during the rest periods. Read more about specific protocols for cold exposure.

Protocol—Other Tips

Remember to hydrate well before and after you use the sauna. Sweat is made of water and other important electrolytes. Drink at least 16 ounces of water for every 10 minutes you spend in the sauna.

Throughout the day, body temperature fluctuates in sync with your natural circadian rhythm. Using the sauna during the afternoon/evening will help match your body’s natural cooling with the “post-cooling sauna effect” in order to aid in falling asleep at night.

What about adding in breathing exercises while you are in the sauna and measuring your HRV as with HANU HEALTH or OURA ring or SweetBeat Life?


1. 4-7-8 breathing technique
Here’s how to practice the 4-7-8 breathing technique:

Allow your lips to part gently.
Exhale completely, making a breathy whoosh sound as you do.
Press your lips together as you silently inhale through the nose for a count of 4 seconds.
Hold your breath for a count of 7 seconds.
Exhale again for a full 8 seconds, making a whooshing sound throughout.
Repeat 4 times when you first start. Eventually, work up to 8 repetitions.
Dr. Andrew Weil developed this technique as a variation of pranayama, an ancient yoga technique that helps people relax as it replenishes oxygen in the body.

2. Bhramari pranayama breathing exercise
These steps can help you perform the original Bhramari pranayama breathing exercise:

Close your eyes and breathe deeply in and out.
Cover your ears with your hands.
Place each index finger above your eyebrows and the rest of your fingers over your eyes.
Next, put gentle pressure on the sides of your nose and focus on your brow area.
Keep your mouth closed and breathe out slowly through your nose, making the humming “Om” sound.
Repeat the process 5 times.
A 2017 research review showed that Bhramari pranayama may quickly reduce breathing and heart rate. This tends to be calming and can prepare your body for sleep.

3. Three-part breathing exercise
To practice the three-part breathing exercise, follow these three steps:

Take a long, deep inhale.
Exhale fully while focusing intently on your body and how it feels.
After doing this a few times, slow down your exhale so that it’s twice as long as you inhale.
Some people prefer this technique over others because of its sheer simplicity.

4. Diaphragmatic breathing exercise
To perform diaphragmatic breathing exercises:

Lie on your back and either bend your knees over a pillow or sit in a chair.
Place one hand flat against your chest and the other on your stomach.
Take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls with your breaths.
Next, breathe slowly through pursed lips.
Eventually, you want to be able to breathe in and out without your chest moving.
This technique slows your breathing and decreases your oxygen needs as it strengthens your diaphragm.

5. Alternate nasal breathing exercise
Here are the steps for the alternate nasal or alternate nostril breathing exercise, also called Nadi shodhana pranayama:

Sit with your legs crossed.
Place your left hand on your knee and your right thumb against your nose.
Exhale fully and then close the right nostril.
Inhale through your left nostril.
Open your right nostril and exhale through it while closing the left.
Continue this rotation for 5 minutes, finishing by exhaling through your left nostril.
A 2013 study reported that people who tried nasal breathing exercises felt less stressed afterward.

6. Buteyko breathing
Buteyko breathing, named after the doctor who created the technique, can help you manage your breathing.

To practice Buteyko breathing for sleep:

Sit in bed with your mouth gently closed (not pursed) and breathe through your nose at a natural pace for about 30 seconds.
Breathe a bit more intentionally in and out through your nose once.
Gently pinch your nose closed with your thumb and forefinger, keeping your mouth closed as well, until you feel that you need to take a breath again.
With your mouth still closed, take a deep breath in and out through your nose again.
Many people don’t realize that they’re hyperventilating. This exercise helps you to reset to a typical breathing rhythm.

7. The Papworth method
The Papworth method combines multiple breathing techniques. You focus on your diaphragm to breathe more naturally:

Sit up straight, perhaps in bed, if using this to fall asleep.
Take deep, methodical breaths in and out, counting to 4 with each inhale — through your mouth or nose — and each exhale, which should be through your nose.
Focus on your abdomen rising and falling, and listen for your breath sounds to come from your stomach.
This relaxing method is helpful for reducing the habits of yawning and sighing.

8. Box breathing
During box breathing, you want to focus intently on the oxygen you bring in and push out:

Sit with your back straight, breathe in, and then try to push all the air out of your lungs as you exhale.
Inhale slowly through your nose and count to 4 in your head, filling your lungs with more air with each number.
Hold your breath and count to 4 in your head.
Slowly exhale through your mouth, focusing on getting all the oxygen out of your lungs.
Box breathing is a common technique during meditation. Meditation has a variety of known benefits for your overall health, such as helping you find mental focus and relax.

What could we do post sauna to enhance the sauna benefits?

Sauna Resources:


Heat Shock Proteins for Athletes

Dr. Ronda Patrick on HEAT STRESS and how it improves ENDURANCE

  • Endorphins – dynoorphin release – feel good endorphins -Heat stress
  • Heat acclimation
  • Increasing nutrients to your muscles and sparing local glycogen stores
  • By improving cardiovascular mechanisms and reducing heart rate
  • By improving thermoregulatory control and reducing core temperature during workout
  • Net protein synthesis is increased by increasing production of  Heat Shock Proteins – increasing Growth Hormones and improving insulin sensitivity
  • Brain health- heat stress – increasing BDNF

 Practical applications

Therefore, whilst there are not a vast number of studies out there, post-exercise sauna bathing does seem to offer some benefits for heat acclimation as well as temperate performance. It appears that as little as 30-40 minutes in the sauna after training, 3-4 times per week, is sufficient to induce a positive effect; although I would be sure to note that 30-40 min in the sauna immediately after a training session is no walk in the park!

Another practical consideration could be Sauna exposure during recovery weeks or de-loading periods.

  • The sauna can be a great way to maintain some of the key cardiovascular adaptations whilst still reducing the normal muscular load associated with swimming, cycling and running. For example, we’ve found this to be particularly useful with athletes who do endurance-based sports, but still want to achieve some strength or hypertrophy via gym work (not often the case in the LDT athlete!).
  • Generally, to get substantial strength gains endurance training has to be reduced; however, the Sauna can help maintain the cardiovascular system during such periods of reduced endurance training thereby aiding the main focus of training.

If you are considering trying this strategy, it is really important to be careful. When these strategies are investigated, participants are invariably carefully monitored by the researchers, typically with continuous measurement of core temperature and heart rate and monitoring of heat strain symptoms. It would be very easy to get too hot in a sauna and find yourself in a bit of trouble. It is, therefore, necessary to be quite conservative in how you go about a post-exercise sauna; it is probably worth building up from shorter exposures to start, lengthening these as you become acclimated, and only sauna bathing after easy training sessions (i.e. not high-intensity workouts).

You will also want to make sure there is someone keeping an eye on you, and you have access to a drink something cold close to the outside of the sauna (e.g. a shower) in case you do get into trouble.

What are the Sauna Benefits for exercise recovery, fat loss, health and longevity?

  • Longer than 19 minutes vs. less than 11 minutes?
  • Risk reduction and health benefits
  • Average temperature in studies- 79′ for 20 minutes in study to lower CV and mortality
  • What is the optimal amount for YOU?  Signs to stop your session
  • Cold shower afterwards or hot/cold intervals?
  • Mitochondrial function…
  • Finish studies on dry sauna benefits

The Kuopio Ischemic Heart Disease Risk Factor Study, an ongoing prospective population-based cohort study of health outcomes in more than 2,300 middle-aged men from eastern Finland, identified strong, dose-dependent links between sauna use and reduced death and disease. This reduction typically involved dry saunas that were heated to a temperature of approximately 79°C for at least 20 minutes. Spending less time in the sauna did not elicit the same robust effects. In this clip, Dr. Jari Laukkanen discusses the optimal temperature and amount of time for sauna use to obtain the greatest health benefits. This clip was taken from the FoundMyFitness interview with Dr. Jari Laukkanen found at…


Another find in my notes on hot/cold therapy protocols with stacks

Stack #3: Optimal Immunity Protocol

This stack combines Hericium mushroom species (lion’s mane), other medicinal mushroomsniacin (nicotinic acid or 3-pyridine carboxylic acid, also known as vitamin B3), infrared light and heat alteration to uniquely aid in repairing and improving neurologic functioning and neurogenesis, reducing inflammation, preventing disease and improving cardiac functioning and overall circulation.
This stack is partially based on Paul Stamets mycological research and pending patent.
According to Paul Stamets, his “stack” can benefit those suffering from age-related neuropathologies such as Alzheimer’s disease, Parkinson’s disease and multiple sclerosis as well as trauma from accidents, exposure to neurotoxins, heavy metals, prions, amyloid plaque formation, demyelination, neurotoxic viruses, stress and numerous other agents causing neuropathies. Additional benefits are conferred also in healthy humans, including increased cognitive function in anyone from increased memory and intelligence to better motor skills, neuroplasticity, longevity, and mental health.

Proceed with the following order:

– First, take the supplement stack consisting of:
  • Hericium mushroom (lion’s mane) extract 100~200 mg
  • Other medicinal mushroom species, particularly species of Cordyceps (cordycepin), Ganoderma (Reishi), Inonotus (Chaga), and other medicinal mushrooms can be included for their synergistic effects.
  • Optional plants for neurogenesis
    • Plant extracts with known neuroregenerative properties include, but are not limited to Bacopa species (Bacopa monnieri), Gotu Kola (Centella Asiatica), and Ginkgo (Ginkgo biloba).
  • Anti-inflammatory Spices
    • Vanillic acid (vanilla), trans-cinnamic acid (cinnamon), or other antiviral, anti-inflammatory polyphenols to reverse neuropathies. Additional plants with anti-inflammatory properties such as Ginger (Zingiber officinale), Holy Basil (Ocimum sanctum), Oregano (Origanum vulgare, Origanum onites), Rosemary (Rosmarinus officinalis, Rosmarinus eriocalyx, species in the genus Rosmarinus), Turmeric (Curcuma longa), Green Tea (Camellia sinensis) and Lavender (Lavandula spica and related species in the genus Lavandula).
    • Choose 2~3 that you find easily attainable
  • Niacin (nicotinic acid) 50~100 mg
    • Niacin is known to be a neural anti-inflammatory, and, in itself, has been implicated in improving neural functioning. As niacin activates nerve endings, the addition of niacin contributes an added benefit by enhancing the neurogenic effects of erinacines and hericenones in lion’s mane by helping these nootropics cross the blood-brain barrier and migrate throughout the nervous system to its endpoints.
    • Niacin is also a vasodilator improving blood flow in the brain by relaxing constricted blood vessels. This unique combination not only rebuilds myelin upon the axons, but it also activates new astrocyte/astroglial cells and neuronal nodes of crossings such as the synaptic regions, particularly in the hippocampus.
    • A 100 mg dose or higher may give you what’s referred to as a “niacin flush,” courtesy of the vasodilation caused by the niacin. Typically, this redness of the skin and tingling sensation will last for about 30 minutes. Taking a cold shower or cryotherapy can help ameliorate any discomfort you may experience from the niacin flush. This is why we combine this protocol with cold immersion either in a cold shower or cold lake/sea.
    • Niacin causes a “Rebound Lipolysis” first described when studied in the treatment of hypercholesterolemia – this vitamin first tries to prevent lipolysis (for about 2 hours) and then it rebounds and leads to massive fat cell release of triglycerides and at the same time release of heavy metals from fat cells. This is the reason why we also combine the protocol with an infrared sauna and sweating to expel the neurotoxins.
– After 20 minutes of taking the stack above, go to the infrared sauna for 20~30 minutes:
Infrared saunas use infrared radiation which heats body tissues directly instead of air. The frequency of the radiation emitted by infrared saunas is 3~12 μm which falls under what is called far-infrared (FIR). Far-infrared has been found to have tissue-level effects particularly on the mitochondria respiratory chain in the cell energy production process and the blood supply of tissues by dilating blood vessels and improving circulation.
Because an infrared sauna instead relies upon light, it can heat your body directly without significantly warming the air around you, and the light waves from the infrared sauna penetrate deep into your body for a heating effect that allows more activation of your sweat glands compared to the traditional Finnish sauna. In an infrared sauna, only 20 percent of the energy from the light is used to heat the air, leaving the rest of the energy to heat the body. So an infrared sauna doesn’t feel as hot as a dry sauna, but you sweat as much or even more especially if you stay there for longer than 30 minutes.
In Western countries, infrared saunas are usually heated to approximately 40~50 ˚C (104~122 ˚F) at which point sweating begins in 15~20 minutes.
Health benefits of the infrared sauna are for example as follows:
Toxic heavy metals are ubiquitous in our air, water, food, and the physical environment, as well as in many consumer products. Arsenic, cadmium, lead, and mercury may be excreted in appreciable quantities through the skin through sweating, and rates of excretion were reported to match or even exceed urinary excretion in a 24-hour period.
An infrared sauna also has other benefits for the skin.
When your body begins to produce sweat via the type deep sweating you experience in an infrared sauna, the rate at which dead skin cells are replaced is also increased.
At the same time, heavy sweating helps to remove bacteria out of the epidermal layer of the skin and the sweat ducts. This cleansing of the pores also causes increased capillary circulation, which can give the skin a softer-looking, younger appearance.
– After sweating an appropriate time in the infrared sauna, take a cold shower or cold water plunge for 2~5 minutes:
Rapid temperature changes have several health benefits.
Cold immersion and the heat generation induced by (cold thermogenesis) it may boost metabolism and circulation and activate brown adipose tissue (BAT) found in the back of the neck and the upper back.
The purpose of the brown adipose tissue is to quickly generate heat. To do this, the brown adipose tissue burns conventional white adipose tissue. The activation of brown adipose tissue also increases the use of glucose in the energy metabolism of cells.
Regular exposure to cold may increase the amount of brown adipose tissue and thus further boost these processes.
Therefore, cold thermogenesis may help in weight management, reduce the tendency to feel cold and improve cold tolerance.
It is possible to practice cold thermogenesis using an ice vest (use code: BEN10CFB to save 10%), a cold shower or a cold pool for up to 20 minutes at a time or until the surface temperature of the body reaches 10°C (50°F).
Take precautions to protect yourself from frostbite and cover your head, fingers, and toes if necessary.
Cold thermogenesis that results in shivering and shaking may also increase muscle growth by stimulating the secretion of irisin.
The easiest way to implement cold immersion after an infrared sauna session is to take a cold shower for 2~5 minutes. Increase the amount of time spent in the shower incrementally. Preferably, whenever possible, take a cold water plunge in a river, a lake or a sea. The feeling of going into natural water is unimaginably great, especially afterward. You will also get a nice rush of endorphins, a blood sugar balancing effect, and parasympathetic activating effect as well as a great dump of dopamine and noradrenaline. The cold water also closes skin pores after very intensive sweating (infrared sauna).
Note from Ben: I have effectively used the protocol above quite often, and it is very powerful. I’d be careful if you are in any kind of detoxification protocol as there is potential for an unpleasant Herxheimer reaction if you’re not used to this protocol. I use the Clearlight sauna for this.

Help Spread the Word!

You are on your way to feeling and becoming the best version of yourself! Invite your friends to join you in this journey.  Share our free resources with your friends and family.  We can make an impact together with ‘The WHOLESTIC Method’ approach to transforming the WHOLE you from the inside out to improve health, performance and longevity.

Please fill out this form so we know where to send the FREE eBook

Privacy Policy: We hate spam and promise to keep your email address safe