Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.
From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today.
Episode Overview:
0:00 Intro/Teaser
1:11 Making Informed Health Decisions
4:09 Benefits of Infrared Saunas
7:28 Effects of Repeated Sauna Use
12:19 Sauna Use and Cardiovascular Health
15:33 Benefits of Sauna on Heart Health
18:25 Sauna's Impact on Brain Health
22:33 Understanding Perimenopause and Growth Hormone
25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)
29:55 Sauna for Enhanced Muscle Preservation
31:53 Saunas and Nitric Oxide for Health
32:38 Endorphins and Fitness
39:17 Dr. Stephanie's Sauna Routine & Benefits
41:01 Evening Sauna Routine for Recovery
Resources Mentioned:
Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/
Arterial stiffness during whole‐body passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/
Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/
Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/
The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/
A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/
Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/
Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/
Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/
Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/
How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/
Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima
We are grateful to our sponsors:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.
BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER
JASPR
Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.
Tired AF? Metabolic & Mitochondrial Secrets with Dr. Casey Means
Muscle Science for Women: Calories, Lifting Weights & Protein with Ashleigh VanHouten
The New Menopause with Dr. Mary Claire Haver
Is Your Diet Starving Your Muscles? Protein Masterclass with Dr. Donald Layman
Biohack Your Cycle: Fitness, Fasting & Stress Management with Aggie Lal
Seed Oils, Omega Fatty Acids & Body Composition with Jessica Berman
Reverse Skin Aging: Science of Skincare with Carolina Oliveira Ph.D.
Preparing Your Muscles, Tendons & Bones for Menopause with Dr. Vonda Wright
How Does Menopause Change Your Brain? A Deep Dive with Dr. Lisa Mosconi
Has Your Body Turned Against You? Trauma & Autoimmunity with Dr. Sara Szal Gottfried
Midlife Mastery: Gabby Reece on Marriage, Motherhood, Muscle & Mindset
Can You Thrive in Crisis? Build Your Mental Grit with Dr. Sue Varma
Navigating Female Hormones, Metabolism, Sleep & More with Cynthia Thurlow
How To Not Regret Your Life with John R. Miles
Air Quality for Sleep, Recovery, and Brain Health with Mike Feldstein
Understanding Stress, HRV & Feeling Safe as a Woman with Dr. David Rabin
Muscles, Nutrition & Supplements to Temper Cognitive Decline with Dr. Tommy Wood
Menopause Bootcamp: Hormone Therapy, Weight Management, and The Grandmother Effect with Dr. Suzanne Gilberg-Lenz
Skin Care, Botox & Hair Loss Remedies with Dr. Tony Youn
Create your
podcast in
minutes
It is Free
The Fertility Conversations Podcast
Nothing much happens: bedtime stories to help you sleep
The Gary Null Show
Get Sleepy: Sleep meditation and stories
The School of Greatness