Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually shows for women’s metabolism, hormones, menstrual health, cardiovascular function, recovery, and stress regulation.

Drawing inspiration from Dr. Stacy Sims’ work on female physiology and heat adaptation, we explore why women respond differently to heat than men, how heat shock proteins support glucose control and cellular repair, and why sauna therapy may benefit women with PCOS, irregular cycles, menopause symptoms, and high stress. We also cover cardiovascular outcomes, pain management, recovery, sleep, and mental health—plus important precautions, research gaps, and misleading claims often used in at-home sauna marketing.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Smart Girl Newspaper!

Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

sign up for our patreon for exclusive content & workouts!

00:00- 00:17 Intro

00:18- 01:12 Introduction to Sauna Benefits for Women

01:13- 01:32 Types of Saunas Explained

01:33- 02:50 Upcoming Podcast Festival

02:51- 04:35 Foundations of Health and Biohacking

04:36- 08:05 Sauna Basics and Research

08:06- 21:34 Sauna Benefits for Women

21:35- 24:25 Investigative Journalism on Sauna Studies

24:26- 26:29 Eastern Medicine Perspective on Heat Therapy

26:30- 31:28 Cultural Insights on Sauna Use in Finland

31:29- 32:14 Conclusion and Upcoming Episodes

I love a good sauna session as much as the next person, but what

2

00:00:04,240 --> 00:00:09,130

does the science actually say about the

benefits of Sauna for women specifically?

3

00:00:09,610 --> 00:00:11,170

Welcome back to Wellness is the Pot.

4

00:00:11,170 --> 00:00:11,770

I'm your host, Dr.

5

00:00:11,770 --> 00:00:14,980

Kelsey Vic, a board certified orthopedic

doctor of physical therapy and a pelvic

6

00:00:14,980 --> 00:00:18,370

floor physical therapist, and a lot

of my friends are getting saunas.

7

00:00:18,370 --> 00:00:19,870

I'm hearing about sauna everywhere.

8

00:00:19,870 --> 00:00:22,630

I had an infrared sauna.

9

00:00:22,955 --> 00:00:24,995

Sleeping bag sort of situation.

10

00:00:25,025 --> 00:00:31,025

That was my way of getting sauna in

my home without spending a couple

11

00:00:31,025 --> 00:00:33,065

thousand dollars on a sauna at my house.

12

00:00:33,065 --> 00:00:39,125

But I decided to actually do a deep dive

into the research and see what studies are

13

00:00:39,125 --> 00:00:43,685

all of these sauna companies referencing

when it comes to the supposed benefits

14

00:00:43,835 --> 00:00:44,825

that they're putting on their site.

15

00:00:45,125 --> 00:00:47,435

Are these studies

incorporating women in them?

16

00:00:47,585 --> 00:00:48,665

Are they just men?

17

00:00:48,905 --> 00:00:52,025

What is the truth behind.

18

00:00:52,270 --> 00:00:54,970

The actual benefits of Sauna for Women.

19

00:00:54,970 --> 00:00:56,380

I wanted to do a deep dive.

20

00:00:56,650 --> 00:01:02,260

I also got confused on the different

types of saunas, dry saunas, infrared

21

00:01:02,260 --> 00:01:05,110

saunas, steam saunas, hybrid saunas.

22

00:01:05,110 --> 00:01:06,670

So we'll chat through all of that today.

23

00:01:06,670 --> 00:01:10,150

The general differences and where

the majority of the research lies in

24

00:01:10,150 --> 00:01:15,220

general, but also the specific research

studies that have been done on women

25

00:01:15,220 --> 00:01:16,720

and have actually included women.

26

00:01:17,220 --> 00:01:21,120

I am also deep in planning mode

for our upcoming podcast festival.

27

00:01:21,120 --> 00:01:22,890

I am so excited if you're new here.

28

00:01:22,890 --> 00:01:27,660

We did one last May for the month

of mothers called Mama Palooza.

29

00:01:27,660 --> 00:01:32,759

It was a women's health focus where

we had on an expert in creatine

30

00:01:32,759 --> 00:01:36,240

during the perinatal pregnancy,

postpartum period on both mom and baby.

31

00:01:36,450 --> 00:01:41,640

We had on a male and female pelvic health

specialist who talked about Sex and birth

32

00:01:41,640 --> 00:01:43,619

and delivery and bowel and bladder and

33

00:01:44,119 --> 00:01:48,020

all of the things that we are sometimes

too afraid to talk about as women.

34

00:01:48,020 --> 00:01:50,569

We also had on a

breastfeeding expert, we had.

35

00:01:51,069 --> 00:01:54,939

Experts on who focus primarily on

exercising during pregnancy and

36

00:01:54,939 --> 00:01:56,348

postpartum, and the truth behind that.

37

00:01:56,559 --> 00:02:00,549

So it was just, I called it a podcast

festival because it was a lot of different

38

00:02:00,549 --> 00:02:05,470

experts that we brought on who were

experts in all things women's health

39

00:02:05,470 --> 00:02:09,100

specifically revolving around that

pregnancy, perinatal, postpartum period.

40

00:02:09,600 --> 00:02:11,429

So this time around

we're going even bigger.

41

00:02:11,429 --> 00:02:14,939

We're doing a podcast festival

around New Year's goals.

42

00:02:14,989 --> 00:02:19,579

so bringing on experts and researchers

in different goal categories

43

00:02:19,579 --> 00:02:21,079

that women have in the new year.

44

00:02:21,289 --> 00:02:23,629

I have the next two weeks

just lined up with interviews.

45

00:02:23,629 --> 00:02:24,489

I'm so excited.

46

00:02:24,489 --> 00:02:25,209

I'm so grateful.

47

00:02:25,209 --> 00:02:27,070

These guests have agreed to come on.

48

00:02:27,070 --> 00:02:29,920

They're volunteering their time to

share their education expertise with

49

00:02:29,920 --> 00:02:33,070

us, so I am so excited to roll that

festival out in the next few weeks.

50

00:02:33,570 --> 00:02:34,345

But back to sauna's.

51

00:02:34,760 --> 00:02:38,750

I never want this to be

a biohacking podcast.

52

00:02:38,750 --> 00:02:42,230

I never want you to think, oh,

because the research says this, I

53

00:02:42,230 --> 00:02:46,340

have to incorporate sauna, or I have

to incorporate red light therapy or

54

00:02:46,340 --> 00:02:50,510

cold plunge, or all of those sort of

biohacking things that have become more

55

00:02:50,510 --> 00:02:52,100

and more popular over the last few years.

56

00:02:52,520 --> 00:02:57,710

The way that I like to look at it

is that the foundations cover 80

57

00:02:57,710 --> 00:03:01,940

to 90% of what you need, exercise

quality relationships, sleep.

58

00:03:02,625 --> 00:03:05,805

Stress management fueling in the

right way, hydrating in the right way.

59

00:03:06,045 --> 00:03:11,235

If you don't have those foundations down

the supplemental, the sprinkles that you

60

00:03:11,235 --> 00:03:15,084

might add on top , with those being the

sauna, the cold plunge, the red light,

61

00:03:15,084 --> 00:03:20,155

all of those sort of biohacking things

aren't going to move the needle as much.

62

00:03:20,655 --> 00:03:23,745

But if you've mastered the basics

and you're looking to uplevel in

63

00:03:23,745 --> 00:03:29,145

some way, that's where these extra

sprinkles might actually benefit

64

00:03:29,145 --> 00:03:31,605

you in your own health and wellness.

65

00:03:32,105 --> 00:03:36,065

So this is just a fun way to dive into

sauna and dive into the actual research

66

00:03:36,565 --> 00:03:39,655

so use this episode just as a

fun way to learn about sauna.

67

00:03:39,715 --> 00:03:42,475

Not saying that you have to

incorporate it in your routine.

68

00:03:42,685 --> 00:03:47,185

You'll see that there are actually

very few studies that have used

69

00:03:47,185 --> 00:03:51,685

women specifically or have started

to incorporate women in them, but I

70

00:03:51,685 --> 00:03:54,985

think I've said this before, A lot

of research takes time to develop,

71

00:03:54,985 --> 00:03:57,985

takes time to get approved, takes

time to study it in the right way and

72

00:03:57,985 --> 00:04:00,295

control the right variables to know.

73

00:04:00,760 --> 00:04:03,070

A direct cause and effect relationship.

74

00:04:03,070 --> 00:04:07,360

So it is okay to start incorporating

things before the research actually

75

00:04:07,360 --> 00:04:12,550

says to, but I think it's also

beneficial for us to understand

76

00:04:12,550 --> 00:04:15,670

the research, understand what the

science is actually saying, especially

77

00:04:15,670 --> 00:04:19,390

when it comes to these expensive

investments in our health and wellness.

78

00:04:19,890 --> 00:04:21,329

So a bit of sauna Basics.

79

00:04:21,579 --> 00:04:26,260

There's four different types and two

that are more commonly found in two

80

00:04:26,260 --> 00:04:29,380

different countries that have the

majority of research surrounding them.

81

00:04:29,590 --> 00:04:33,370

So the first one is the traditional

finished sauna or the dry sauna.

82

00:04:33,729 --> 00:04:37,840

The temperatures revolve around 70 to

a hundred degrees Celsius, or about 158

83

00:04:37,840 --> 00:04:40,570

to 212 degrees Fahrenheit for home use.

84

00:04:40,570 --> 00:04:42,099

Those temperatures go down a little bit.

85

00:04:42,460 --> 00:04:46,659

The humidity level's about 10 to

20%, but it can rise up to 20 to 40%

86

00:04:46,900 --> 00:04:49,330

when water is poured on the hot rock.

87

00:04:49,985 --> 00:04:52,955

The link that you typically stay

in the sauna is about 15 to 20

88

00:04:52,955 --> 00:04:57,844

minutes, and the general experience

is a very intense and dry heat.

89

00:04:58,275 --> 00:04:59,205

a few fun facts.

90

00:04:59,205 --> 00:05:01,725

Most of the cardiovascular research

is actually done with this type of

91

00:05:01,725 --> 00:05:05,695

sauna, and another benefit to this

sauna is that it heats the entire

92

00:05:05,695 --> 00:05:09,895

room So you're completely engulfed

in this heat and in this temperature.

93

00:05:10,395 --> 00:05:14,295

The second type, and another commonly

researched one is the infrared sauna,

94

00:05:14,565 --> 00:05:18,315

so it uses infrared heaters that emit

EMF radiation, which directly heats the

95

00:05:18,315 --> 00:05:20,625

body rather than the air temperature.

96

00:05:21,105 --> 00:05:25,175

The average temperatures are about

46 to 60 degrees Celsius, So about

97

00:05:25,175 --> 00:05:29,495

120 to 150 degrees Fahrenheit for

the air around the infrared sauna.

98

00:05:29,855 --> 00:05:31,475

Humidity is almost 0%.

99

00:05:31,895 --> 00:05:34,625

The length of time you stay in

it is about 30 to 45 minutes.

100

00:05:34,875 --> 00:05:38,175

So people can handle longer

sessions because the air temperature

101

00:05:38,175 --> 00:05:39,284

is a little bit more comfy.

102

00:05:39,784 --> 00:05:43,775

the general experience, and I absolutely

love this description because I can.

103

00:05:44,275 --> 00:05:47,365

Picture it immediately, but

it's gentle penetrating warmth,

104

00:05:47,575 --> 00:05:49,255

like basking in the sunlight.

105

00:05:49,825 --> 00:05:50,605

A few fun facts.

106

00:05:50,605 --> 00:05:54,925

Infrared lights are directional, so you

need multi-directional input in order

107

00:05:54,925 --> 00:05:57,115

to get the benefits from all around you.

108

00:05:57,115 --> 00:06:00,725

It's not just coming from the front that

it will benefit the skin on your back.

109

00:06:01,225 --> 00:06:04,920

These saunas are very common in Japan,

and they are, again, extensively

110

00:06:04,920 --> 00:06:09,060

researched, just like the traditional

finished saunas, the dry saunas.

111

00:06:09,560 --> 00:06:10,640

There's two different types.

112

00:06:10,640 --> 00:06:13,190

There's far infrared and near infrared.

113

00:06:13,190 --> 00:06:17,090

So far infrared is the most common in

research, and this has a lower wavelength

114

00:06:17,120 --> 00:06:19,370

and a deeper penetration into the body.

115

00:06:19,640 --> 00:06:23,990

Near infrared has higher wavelength

and more superficial, so more of those

116

00:06:23,990 --> 00:06:25,910

top layers of penetration of the body.

117

00:06:26,410 --> 00:06:29,410

The third sauna type is the

steam sauna or the Turkish bath.

118

00:06:29,410 --> 00:06:31,420

So hot water is boiled

to produce the steam.

119

00:06:31,630 --> 00:06:36,070

The steam fills the room and the moist

air heats the body via convection.

120

00:06:36,570 --> 00:06:39,659

The temperature is about 43 to 46

degrees Celsius, or a hundred to

121

00:06:39,659 --> 00:06:43,590

115 Fahrenheit, so it's lower than

traditional saunas, but feels hotter

122

00:06:43,590 --> 00:06:45,420

because of the steam and the humidity.

123

00:06:45,780 --> 00:06:47,700

The humidity's about 70

to a hundred percent.

124

00:06:48,000 --> 00:06:52,170

The length of time people typically stay

in these is about 15 to 20 minutes, and

125

00:06:52,170 --> 00:06:55,950

they describe the general experience

as moist, enveloping, Sometimes people

126

00:06:55,950 --> 00:06:59,969

find it hard to breathe because it's so

thick, but they also report that it does

127

00:07:00,030 --> 00:07:03,124

help your airways because it helps to

open them up with that moist environment.

128

00:07:03,624 --> 00:07:07,104

Oftentimes this type of sauna is

excluded from research because

129

00:07:07,104 --> 00:07:09,534

of the lack of consistency within

temperature within the room.

130

00:07:09,534 --> 00:07:13,344

If the steam is causing the

temperature changes and it's

131

00:07:13,344 --> 00:07:16,394

heating the body via convection

it's hard to keep that standardized.

132

00:07:16,394 --> 00:07:17,174

It's hard to keep that even.

133

00:07:17,793 --> 00:07:22,953

The fourth and final one is the hybrid

sauna, and this is a combo of traditional

134

00:07:22,983 --> 00:07:25,323

dry saunas and infrared saunas.

135

00:07:25,563 --> 00:07:30,063

They can't be used at the same time,

but they say it's really good for people

136

00:07:30,093 --> 00:07:33,303

who live in families who like both,

so people who like the traditional

137

00:07:33,332 --> 00:07:35,493

dry sauna experience and the infrared.

138

00:07:35,493 --> 00:07:37,953

The good thing about this is

that both of those two types of

139

00:07:37,953 --> 00:07:39,693

saunas are heavily researched.

140

00:07:39,693 --> 00:07:41,913

They're the ones that

have the most research.

141

00:07:42,413 --> 00:07:43,433

To support their use.

142

00:07:43,433 --> 00:07:44,273

So that's a good thing.

143

00:07:44,303 --> 00:07:49,253

And you have the option to do both with

both of the benefits should you need to.

144

00:07:49,753 --> 00:07:53,443

So what does the science and research

say about saunas for women specifically?

145

00:07:53,743 --> 00:07:57,643

What shocked me the most was how few

studies out there actually had women

146

00:07:57,893 --> 00:08:00,803

as part of their pool of subjects.

147

00:08:01,303 --> 00:08:03,913

A lot of the most popular

studies referenced only studied

148

00:08:03,913 --> 00:08:05,293

men, which is not a bad thing.

149

00:08:05,353 --> 00:08:08,083

Men's and women's bodies are

different, but there's certain

150

00:08:08,083 --> 00:08:09,223

things that are the same.

151

00:08:09,223 --> 00:08:10,573

So it's not a bad thing.

152

00:08:10,573 --> 00:08:14,963

But when talking about benefits

for sauna in general, it's nice

153

00:08:14,963 --> 00:08:18,623

to know when women were included

in part of those research studies.

154

00:08:19,166 --> 00:08:23,156

Speaker 6: So what does the science

and research say for women specifically

155

00:08:23,156 --> 00:08:24,806

when it comes to sauna therapy?

156

00:08:25,316 --> 00:08:28,526

I pulled a lot of the research from Dr.

157

00:08:28,526 --> 00:08:30,956

Stacy Sims and a lot

of her education on it.

158

00:08:31,016 --> 00:08:35,665

She's a huge role model for me when

it comes to sharing education about

159

00:08:35,996 --> 00:08:40,015

the female body and looking at the

female body specifically to create.

160

00:08:40,571 --> 00:08:45,371

Different routines specific to our

female physiology, and she has done a

161

00:08:45,371 --> 00:08:47,711

lot of her work on heat, specifically.

162

00:08:47,741 --> 00:08:51,221

She self proclaims that she might

be a little bit biased towards

163

00:08:51,221 --> 00:08:54,401

heat anyways because that's where a

lot of her research has come from.

164

00:08:54,821 --> 00:09:00,431

But she also breaks down the science for

why women should approach heat therapy

165

00:09:00,431 --> 00:09:04,541

a little bit different than men and

why we might benefit from heat therapy

166

00:09:04,541 --> 00:09:07,061

and sauna therapy differently than men.

167

00:09:07,871 --> 00:09:11,831

Women have exceptional

physiological adaptations to heat.

168

00:09:11,981 --> 00:09:14,711

Heat aligns with our female physiology.

169

00:09:15,161 --> 00:09:18,731

When it comes to thermo regulation

specifically and how we differ from

170

00:09:18,731 --> 00:09:22,991

men, women start sweating at higher

core body temperatures than men.

171

00:09:23,231 --> 00:09:26,021

We have lower baseline

blood volume levels.

172

00:09:26,021 --> 00:09:31,991

We have a sharper increase in core

temperature earlier on during exercise.

173

00:09:32,051 --> 00:09:36,851

We have more difficulty regulating

at different hormonal stages, which.

174

00:09:37,361 --> 00:09:39,911

Our physiology relies heavily on hormones.

175

00:09:39,911 --> 00:09:44,051

So the fact that our thermo regulation

and our ability to thermoregulate or

176

00:09:44,711 --> 00:09:48,461

be able to control heat and temperature

within our body changes throughout

177

00:09:48,461 --> 00:09:52,871

the cycle should be an important

consideration when it comes to deciding

178

00:09:52,871 --> 00:09:56,801

how to approach sauna therapy and

heat therapy throughout our cycles and

179

00:09:56,801 --> 00:09:58,361

in different stages like menopause.

180

00:09:58,721 --> 00:10:03,371

So the benefits of sauna for

women specifically who do have

181

00:10:03,401 --> 00:10:05,351

different thermo regulatory.

182

00:10:05,906 --> 00:10:07,376

Patterns compared to men.

183

00:10:07,796 --> 00:10:12,626

Sauna and heat therapy improves glucose

tolerance and insulin sensitivity.

184

00:10:12,626 --> 00:10:17,066

So with sauna therapy and heat

therapy, our ability to take care of

185

00:10:17,066 --> 00:10:20,996

glucose, to sense glucose within the

bloodstream to release insulin and

186

00:10:20,996 --> 00:10:24,326

the appropriate amounts of insulin

in order to handle that glucose, that

187

00:10:24,326 --> 00:10:27,266

since within the bloodstream is better.

188

00:10:27,566 --> 00:10:31,946

Sauna activates what are called heat

shock proteins that you can think

189

00:10:31,946 --> 00:10:33,956

of as like the cell repair gals.

190

00:10:34,676 --> 00:10:36,986

Help to rebuild proteins.

191

00:10:36,986 --> 00:10:42,806

Repair proteins, realign them,

rebalance them, prevent bad proteins

192

00:10:42,806 --> 00:10:46,376

from collecting together, remove

waste proteins that are unrepairable.

193

00:10:46,796 --> 00:10:50,486

They are huge cellular repair

girls within our system.

194

00:10:50,816 --> 00:10:55,046

So with this substantial increase in

heat shock proteins with sauna therapy,

195

00:10:55,286 --> 00:11:00,716

that leads to lower blood sugar and

overall risk for diabetes, which

196

00:11:00,716 --> 00:11:02,666

also means better weight management.

197

00:11:03,221 --> 00:11:07,091

And has the potential to

reduce certain PCOS symptoms.

198

00:11:07,571 --> 00:11:12,011

So speaking of PCOS, sauna's also

been shown to reduce our serum

199

00:11:12,011 --> 00:11:13,391

testosterone levels as women.

200

00:11:14,081 --> 00:11:17,711

Women with PCOS have up to two

times the amount of what is

201

00:11:17,741 --> 00:11:19,241

normal within their systems.

202

00:11:19,601 --> 00:11:24,791

So more free testosterone

levels in our bodies lead to a

203

00:11:24,791 --> 00:11:29,141

higher glucose intolerance and

a greater insulin resistance.

204

00:11:29,906 --> 00:11:33,236

Heat therapy reduces testosterone

within our bodies through these heat

205

00:11:33,236 --> 00:11:37,226

shock proteins and activation of

our parasympathetic nervous system.

206

00:11:37,826 --> 00:11:41,546

So in women who have greater insulin

resistance, whether that's just natural

207

00:11:41,546 --> 00:11:46,706

or whether we have conditions like

PCOS, heat therapy can also help to

208

00:11:46,766 --> 00:11:51,236

regulate our menstrual cycle a little bit

better, and the symptoms associated with

209

00:11:51,236 --> 00:11:52,676

those challenges a little bit better.

210

00:11:53,561 --> 00:11:57,461

Once we have a higher insulin

resistance, that sort of trickles

211

00:11:57,461 --> 00:12:03,011

down into a lot of different body

systems, including our hormonal system.

212

00:12:03,581 --> 00:12:07,721

So since Sauna helps to activate

those heat shock proteins, which

213

00:12:07,781 --> 00:12:11,621

better helps our glucose control

and our insulin sensitivity.

214

00:12:11,996 --> 00:12:15,536

That subsequently down, that

little pathway down that cascade

215

00:12:15,866 --> 00:12:19,976

helps our hormonal balance and

our menstrual cycle regularity.

216

00:12:20,216 --> 00:12:24,146

So what are these heat shock proteins,

since it seems that sauna is super

217

00:12:24,146 --> 00:12:27,206

beneficial for these guys, and

these guys have a little role in

218

00:12:27,236 --> 00:12:29,966

all of the different benefits that

we as women receive from sauna.

219

00:12:30,641 --> 00:12:34,151

So again, you can think of these

as the cellular repair gals.

220

00:12:34,301 --> 00:12:38,381

When activated by heat, they

rebalance, realign and repair proteins.

221

00:12:38,591 --> 00:12:42,551

They also remove proteins that

are unrepairable and prevent bad

222

00:12:42,551 --> 00:12:44,831

proteins from congregating together.

223

00:12:45,461 --> 00:12:48,371

Heat shock protein production

naturally declines as we age.

224

00:12:48,371 --> 00:12:53,621

So Sauna acts as a way to help maintain

those important cellular repair gals

225

00:12:54,191 --> 00:12:57,161

so that we can continue to receive

the benefit that they provide within

226

00:12:57,161 --> 00:12:58,421

our bodies, even without sauna.

227

00:12:59,231 --> 00:13:02,441

Things like metabolic benefits,

cardiovascular benefits, overall

228

00:13:02,441 --> 00:13:05,081

cellular repair benefits that

come from heat shock protein.

229

00:13:05,321 --> 00:13:09,131

Sauna also triggers a parasympathetic

response within our bodies.

230

00:13:09,341 --> 00:13:13,541

So heat acts as a mild controlled

stressor like exercise.

231

00:13:13,571 --> 00:13:17,681

Exercise has mental health benefits,

and you can think of exercise

232

00:13:17,981 --> 00:13:20,201

as a stressor that has these.

233

00:13:20,786 --> 00:13:24,266

Subsequent mental health nervous

system benefits later on.

234

00:13:24,476 --> 00:13:26,846

So you can think of sauna

therapy in a similar way.

235

00:13:26,846 --> 00:13:32,876

It acts as a mild stressor that has

a favorable response after you guys

236

00:13:32,876 --> 00:13:35,156

know that quote from legally blonde.

237

00:13:35,156 --> 00:13:38,306

That's exercise makes people happy and

having people just don't kill people.

238

00:13:38,876 --> 00:13:42,746

I think of that quote when it comes to

not only exercise, but also sauna therapy.

239

00:13:42,956 --> 00:13:46,316

So he acts as that mild

control stressor for women.

240

00:13:46,316 --> 00:13:48,301

That activates our

parasympathetic nervous system.

241

00:13:49,271 --> 00:13:52,691

Rest, digest part of our nervous

system and releases calming

242

00:13:52,721 --> 00:13:56,891

neurotransmitters like dopamine and

serotonin, just what legally blonde

243

00:13:56,921 --> 00:13:58,301

Reese Witherspoon was talking about.

244

00:13:58,540 --> 00:14:02,381

Sauna therapy can also help us to lower

cortisol, and I always like a little

245

00:14:02,381 --> 00:14:04,061

disclaimer, cortisol is not the bad guy.

246

00:14:04,331 --> 00:14:07,481

Sustained cortisol elevation for

prolonged periods of time is where

247

00:14:07,481 --> 00:14:11,321

it gets challenging for our bodies,

but cortisol is not the bad guy.

248

00:14:11,591 --> 00:14:14,771

So initially asuna might

spike your cortisol because

249

00:14:14,771 --> 00:14:16,181

again, it is that stressor.

250

00:14:16,181 --> 00:14:18,191

But once your body starts to.

251

00:14:18,566 --> 00:14:22,196

Understand and realize that it

is a good stressor to our bodies.

252

00:14:22,706 --> 00:14:26,366

It will start to level out those

baseline levels of cortisol over

253

00:14:26,366 --> 00:14:27,356

time, which is a good thing.

254

00:14:27,836 --> 00:14:32,096

Sauna therapy also supports recovery

through those heat shock proteins, those

255

00:14:32,096 --> 00:14:36,566

cellular repair girls that just go within

our bodies, within our mitochondria

256

00:14:36,566 --> 00:14:41,156

and help repair things bit by bit our

parasympathetic nervous system activation,

257

00:14:41,186 --> 00:14:45,776

again, huge for that rest, digest,

muscle repair, muscle recovery part of.

258

00:14:46,631 --> 00:14:47,321

Hour workout.

259

00:14:47,321 --> 00:14:48,821

That's why the cool down is so important.

260

00:14:49,361 --> 00:14:52,540

But sauna also allows for increased

vasodilation within our system.

261

00:14:52,540 --> 00:14:57,761

So that's an increasing in the

diameter, the circumference of the

262

00:14:57,790 --> 00:15:01,391

vasculature within our bodies to

make for easier nutrient oxygen

263

00:15:01,391 --> 00:15:02,831

delivery to where we need it.

264

00:15:03,041 --> 00:15:06,826

And also improved waste removal from areas

where we don't want that waste to collect.

265

00:15:07,976 --> 00:15:11,336

Lastly, it might help with

easing hot flashes, and this

266

00:15:11,336 --> 00:15:14,606

is a little counterproductive

using heat to ease hot flashes.

267

00:15:14,936 --> 00:15:15,506

What do you mean?

268

00:15:15,566 --> 00:15:20,876

Especially when it comes to menopause,

specifically with menopause, our brain's

269

00:15:20,876 --> 00:15:26,396

thermostat starts to go a little funky,

which is why we have those hot flashes.

270

00:15:26,396 --> 00:15:29,636

It starts to sense heat a

little earlier on, and we might

271

00:15:29,636 --> 00:15:31,461

start to sweat because of it.

272

00:15:32,051 --> 00:15:35,921

Sauna therapy acts as a little bit

of recalibration, and I think of

273

00:15:35,921 --> 00:15:38,021

it like the use of dry needling.

274

00:15:38,021 --> 00:15:41,711

I don't know if any of you guys have ever

gotten dry needling, but we poke a needle

275

00:15:41,711 --> 00:15:45,671

into your musculature, and one of the

theories behind it is that it kickstarts

276

00:15:45,671 --> 00:15:48,941

that inflammatory process over again,

especially in people with chronic pain.

277

00:15:49,211 --> 00:15:52,271

So let's say you have chronic low back

pain for three months or whatever,

278

00:15:52,571 --> 00:15:53,566

we might stick a needle in there.

279

00:15:54,121 --> 00:15:58,441

With the theory behind it being that

we are damaging that area a little bit

280

00:15:58,591 --> 00:16:02,041

to restart that inflammatory process

in that subsequent healing, we can

281

00:16:02,041 --> 00:16:05,731

think the same thing for sauna when it

comes to how it might be able to help

282

00:16:06,241 --> 00:16:08,371

during menopause with hot fetches.

283

00:16:08,761 --> 00:16:15,901

By exposing the system to heat, it can

then recalibrate that system to make.

284

00:16:16,811 --> 00:16:19,571

Understand and realize,

hey, oh, okay, this is heat.

285

00:16:19,721 --> 00:16:22,721

What I'm sensing this heat

before and causing this hot

286

00:16:22,721 --> 00:16:25,931

flashes was not necessarily the

threshold that I want it to be at.

287

00:16:25,961 --> 00:16:27,161

Let me change it a little bit.

288

00:16:27,161 --> 00:16:27,821

Let me shift it.

289

00:16:28,061 --> 00:16:30,761

Let me recalibrate it to this

new threshold that I'm sensing.

290

00:16:31,241 --> 00:16:34,871

So there's a lot of benefits that

have been shown for women through Dr.

291

00:16:34,871 --> 00:16:39,761

Stacey Sims research in her blog

and just her collection of education

292

00:16:39,790 --> 00:16:40,961

that she shares with others.

293

00:16:41,141 --> 00:16:43,721

But there's also a bit of

other research out there.

294

00:16:44,081 --> 00:16:48,821

Where women were either the only subjects

or women were part of the subject pool.

295

00:16:49,218 --> 00:16:51,948

Speaker: So overall for women,

specifically, cardiovascular benefits

296

00:16:51,948 --> 00:16:54,828

have the strongest research evidence.

297

00:16:55,278 --> 00:16:59,178

There's a 2018 study by Laan, and I

am going to butcher that last name.

298

00:16:59,178 --> 00:17:02,808

I apologize, where they looked at

the effects of traditional dry saunas

299

00:17:02,808 --> 00:17:04,157

and their cardiovascular effects.

300

00:17:04,157 --> 00:17:09,228

So the key findings for women, they

saw reduced cardiovascular death, 77%

301

00:17:09,228 --> 00:17:11,147

reduction in cardiovascular deaths.

302

00:17:11,358 --> 00:17:15,288

For those who used traditional

dry saunas, four to seven times a

303

00:17:15,288 --> 00:17:17,238

week compared to just once a week.

304

00:17:17,738 --> 00:17:20,887

And then each additional session

showed additional decreased

305

00:17:20,887 --> 00:17:22,667

risk for cardiovascular deaths.

306

00:17:23,167 --> 00:17:26,468

They've also found improved heart

function in patients with heart failure.

307

00:17:26,647 --> 00:17:30,968

So they did far infrared dry sauna,

15 minutes for five days a week

308

00:17:30,968 --> 00:17:34,898

for two to four weeks, and the key

findings for women specifically were

309

00:17:35,348 --> 00:17:39,398

improved left ventricular ejection

fraction, which is basically the.

310

00:17:40,118 --> 00:17:42,938

Percentage of blood that gets

pumped outta the left ventricle

311

00:17:42,938 --> 00:17:44,498

during each beat of the heart.

312

00:17:44,708 --> 00:17:47,078

The more blood that gets pumped out,

the better, the stronger your heart is.

313

00:17:47,078 --> 00:17:49,538

So it's a really good measure

for cardiovascular function.

314

00:17:49,988 --> 00:17:52,478

They also found reduced

heart stress markers.

315

00:17:52,478 --> 00:17:55,108

Again, these patients were in a

certain stage of heart failure.

316

00:17:55,608 --> 00:17:59,388

They found improved exercise capacity and

reduced cardiac arrhythmias, and that's

317

00:17:59,388 --> 00:18:02,028

just a two to four week protocol period.

318

00:18:02,028 --> 00:18:03,168

So relatively short.

319

00:18:03,668 --> 00:18:07,388

There was also a study in 2018 by Hussein

ET all, which was a systematic review.

320

00:18:07,388 --> 00:18:11,018

So the top level of evidence

that pulls together a lot of

321

00:18:11,018 --> 00:18:12,428

different studies to summarize.

322

00:18:12,428 --> 00:18:15,758

So it's not just looking at one study,

it's pulling together a lot of different

323

00:18:15,758 --> 00:18:19,058

studies, a lot of different participants,

and those subsequent results.

324

00:18:19,748 --> 00:18:24,038

So the key findings were reduced blood

pressure, improved arterial elasticity,

325

00:18:24,038 --> 00:18:29,098

so the ability for the vasculature

to actually be resilient with that

326

00:18:29,098 --> 00:18:30,148

blood that's flowing through it.

327

00:18:30,538 --> 00:18:34,518

Increased heart rate variability,

which is more of an autonomic

328

00:18:34,518 --> 00:18:35,988

nervous system measure,

329

00:18:36,038 --> 00:18:43,468

So it basically gives an idea as how

easily our body is able to switch between

330

00:18:43,498 --> 00:18:47,158

parasympathetic, rest, digest part of our

nervous system and our sympathetic fight

331

00:18:47,158 --> 00:18:48,448

or flight part of our nervous system.

332

00:18:48,548 --> 00:18:51,818

they also found enhanced endothelial

nitric oxide production, which

333

00:18:51,818 --> 00:18:56,078

nitric oxide is very important in

vasodilation throughout our bodies.

334

00:18:56,228 --> 00:18:59,858

So if you can think of increasing the

circumference of that vasculature,

335

00:18:59,858 --> 00:19:04,118

those arteries to help with that

overall blood pressure to help

336

00:19:04,148 --> 00:19:06,218

with anti clotting because you have

337

00:19:06,268 --> 00:19:08,488

a wider surface area for

things to go through.

338

00:19:08,538 --> 00:19:13,193

so enhancing nitric oxide production

within that system is hugely beneficial.

339

00:19:13,693 --> 00:19:15,763

For pain management and physical recovery.

340

00:19:15,763 --> 00:19:19,243

There was a 2005 study by Masuda

that looked at the effects of

341

00:19:19,513 --> 00:19:23,563

far infrared sauna on mixed

gender chronic pain patients.

342

00:19:23,833 --> 00:19:26,983

So they did 15 minutes daily for

four weeks during hospitalization.

343

00:19:26,983 --> 00:19:30,103

So these patients had a lot of

pain if they were in the hospital.

344

00:19:30,343 --> 00:19:32,563

So this is the extent of that.

345

00:19:33,063 --> 00:19:36,893

Subject matter, if you can think

about the extreme reasons to go

346

00:19:36,893 --> 00:19:38,153

to the hospital because of pain.

347

00:19:38,333 --> 00:19:43,273

This is where those patients were and

they did 15 minutes daily for four weeks.

348

00:19:43,773 --> 00:19:45,783

A far infrared sauna specifically.

349

00:19:46,283 --> 00:19:47,363

So there are key findings.

350

00:19:47,363 --> 00:19:52,823

At two year follow up, 77% of

the sauna group returned to work

351

00:19:52,853 --> 00:19:55,253

compared to 50% in the control group.

352

00:19:55,433 --> 00:19:58,313

And if you know anything about chronic

pain, return to work is a huge thing.

353

00:19:58,313 --> 00:20:04,213

So the fact that at two years, 77% of the

sauna group was at work again compared

354

00:20:04,213 --> 00:20:05,983

to 50% of the non sauna group is huge.

355

00:20:06,223 --> 00:20:09,343

They also found reduced anger

scores and pain behaviors.

356

00:20:09,843 --> 00:20:13,053

A more recent study, which I'm gonna

guess is more of a preliminary study,

357

00:20:13,053 --> 00:20:20,148

to just get a general vibe check on what

they wanna study next was done on Swedish

358

00:20:20,148 --> 00:20:23,598

women, and it's basically a perception

study, so they used traditional dry

359

00:20:23,598 --> 00:20:28,998

sauna and they had women report different

things, different subjective measurements

360

00:20:28,998 --> 00:20:30,618

on their experiences with sauna.

361

00:20:30,948 --> 00:20:34,848

So women reported significantly improved

muscle soreness and faster relief.

362

00:20:34,848 --> 00:20:36,078

After intense exercise,

363

00:20:36,548 --> 00:20:40,688

The study also found that women

perceived a deeper quality of sleep

364

00:20:41,048 --> 00:20:44,968

and their possible reasonings were

because of the deeply restorative

365

00:20:44,968 --> 00:20:47,998

nature of sauna, and the feeling of

366

00:20:48,114 --> 00:20:50,128

Being more emotionally

grounded within the sauna.

367

00:20:50,518 --> 00:20:53,668

This study also found that women

experienced reduced bodily pain

368

00:20:53,668 --> 00:20:57,808

with sauna, reduced stress and

reduced anxiety and depression.

369

00:20:58,308 --> 00:21:02,118

As a general note, a few precautions

across the board were pregnancy and

370

00:21:02,118 --> 00:21:06,528

then also not directly related to

women, but indirectly related to women.

371

00:21:06,533 --> 00:21:10,763

There are effects of significant

heat on sperm production and male

372

00:21:10,763 --> 00:21:16,133

fertility, so just have to throw

that out there as certain things

373

00:21:16,133 --> 00:21:17,783

to look out for with sauna therapy.

374

00:21:18,283 --> 00:21:23,353

So with the relatively limited research

pool that I found for Women and Sauna

375

00:21:23,353 --> 00:21:27,613

specifically, I wanted to do a little

bit of investigative journalism.

376

00:21:27,613 --> 00:21:31,693

I started pulling up just all the

studies on Sauna and all of the

377

00:21:31,753 --> 00:21:38,923

reference studies on Sauna to see which

companies selling saunas to consumers,

378

00:21:38,923 --> 00:21:41,833

like basically home use saunas, not

necessarily commercial use saunas.

379

00:21:42,333 --> 00:21:45,843

What research they were referencing

on their sites because a lot

380

00:21:45,843 --> 00:21:49,503

of them referenced different

research articles for the benefits.

381

00:21:49,553 --> 00:21:53,893

and I wanted to actually take a deeper

dive and do a little bit of journalism

382

00:21:54,393 --> 00:21:57,318

to see which studies they were

actually referencing and the

383

00:21:57,318 --> 00:21:58,488

strength of those studies.

384

00:21:58,988 --> 00:22:03,698

So here's what I found during my

little investigative journalism,

385

00:22:03,948 --> 00:22:07,848

Some of the websites, site fat loss, and

when I was looking into the research a

386

00:22:07,848 --> 00:22:11,988

little further, the study that they are

referencing, which I'm doing study in air

387

00:22:11,988 --> 00:22:13,428

quotes, because it wasn't really a study.

388

00:22:14,178 --> 00:22:19,888

Was a letter to the editor done in

1981, and here's what that letter to the

389

00:22:19,888 --> 00:22:24,508

editor or that study says A moderately

conditioned person can easily sweat

390

00:22:24,508 --> 00:22:29,578

off 500 grams in a sonic consuming

nearly 300 kilo calories, which is

391

00:22:29,578 --> 00:22:31,528

equivalent to running two to three miles.

392

00:22:31,768 --> 00:22:37,468

A heat person can easily sweat off 600 to

800 kilo calories with no adverse effects.

393

00:22:37,768 --> 00:22:39,328

So that is the.

394

00:22:39,898 --> 00:22:40,438

Study.

395

00:22:40,438 --> 00:22:42,448

That's not really a study that

some of these websites are

396

00:22:42,448 --> 00:22:44,368

citing when it comes to fat loss.

397

00:22:44,868 --> 00:22:49,608

Some site red light studies versus

true sauna studies for the benefits

398

00:22:49,608 --> 00:22:54,558

red light, again, another form of

thermal therapy, heat therapy, but

399

00:22:55,008 --> 00:22:56,898

not directly related to saunas.

400

00:22:57,398 --> 00:23:02,168

So they're citing heat therapies as

why the sauna might benefit someone

401

00:23:02,378 --> 00:23:04,508

versus true research behind sauna.

402

00:23:04,508 --> 00:23:05,228

Specifically.

403

00:23:05,728 --> 00:23:09,598

Other studies cite mechanisms

by which their device might

404

00:23:09,598 --> 00:23:12,493

work through wavelengths or.

405

00:23:13,954 --> 00:23:17,614

Heating the air temperature, but

not directly related to saunas.

406

00:23:17,614 --> 00:23:22,654

So it is basically citing

research from NASA on the effects

407

00:23:22,654 --> 00:23:23,794

of heat on the human body.

408

00:23:23,794 --> 00:23:29,584

So not necessarily saunas effects on

the human body, but the ways that saunas

409

00:23:29,854 --> 00:23:32,194

work and their effects on the human body.

410

00:23:32,614 --> 00:23:36,024

So a little bit of an indirect

link to the science I.

411

00:23:36,524 --> 00:23:39,014

And then some site studies

that are still ongoing.

412

00:23:39,014 --> 00:23:42,614

Again, sauna is still continuing

to be studied or they're

413

00:23:42,699 --> 00:23:44,714

citing sauna's benefits.

414

00:23:45,214 --> 00:23:46,684

Paired with another therapy.

415

00:23:46,684 --> 00:23:50,614

So for a lot of the mental health

claims, they're citing a study

416

00:23:50,614 --> 00:23:54,394

that also used cognitive behavioral

therapy in addition to sauna.

417

00:23:54,894 --> 00:23:56,874

So not that sauna is.

418

00:23:57,369 --> 00:23:58,449

A scam at all.

419

00:23:58,449 --> 00:24:01,539

I do not think that's the case,

but I think we should dive a little

420

00:24:01,539 --> 00:24:04,869

bit deeper into some of the claims

that these websites are promoting,

421

00:24:05,139 --> 00:24:09,519

especially when it comes to the

evidence that's maybe not as strong

422

00:24:09,819 --> 00:24:14,199

I also wanted to include more

of an eastern medicine approach

423

00:24:14,249 --> 00:24:18,119

to heat therapy specifically

and sauna therapy in the spring.

424

00:24:18,149 --> 00:24:20,849

I was lucky enough to interview Dr.

425

00:24:20,849 --> 00:24:26,879

Felice Chan, who is an acupuncturist and

a doctor of traditional Chinese medicine,

426

00:24:27,209 --> 00:24:31,759

and she was a wonderful resource and

gave me such a wonderful new perspective

427

00:24:31,759 --> 00:24:33,649

on how to view the female body.

428

00:24:33,799 --> 00:24:36,399

We talked about heat therapy

and cold therapy, So I'll leave

429

00:24:36,399 --> 00:24:37,539

the link to that episode below.

430

00:24:37,539 --> 00:24:41,619

But I also wanted to incorporate a

clip that she shared during her episode

431

00:24:41,619 --> 00:24:45,459

on the benefits of Heat for women

from an Eastern Medicine perspective.

432

00:24:46,355 --> 00:24:49,955

Speaker 4: And my biggest tip from

a Chinese medicine standpoint is

433

00:24:49,955 --> 00:24:51,095

we have to listen to our body.

434

00:24:51,665 --> 00:24:56,135

We're human beings, we're nature beings

and we're warm blooded, and because we're

435

00:24:56,135 --> 00:25:02,765

warm-blooded, warm food, warm drinks,

room temp drinks are really vital to

436

00:25:02,885 --> 00:25:06,125

creating a strong digestive system.

437

00:25:06,955 --> 00:25:09,985

So again, there's the feminine,

the masculine and women are more

438

00:25:09,985 --> 00:25:14,575

feminine energetically as well,

and meaning that we are more yin.

439

00:25:15,005 --> 00:25:16,115

Men are more young.

440

00:25:16,505 --> 00:25:17,465

Young again, is hot.

441

00:25:17,495 --> 00:25:18,575

Guin is cold.

442

00:25:18,815 --> 00:25:22,955

So when you put cold and cold, it

puts you further off balance, right?

443

00:25:22,955 --> 00:25:24,215

It makes you even colder.

444

00:25:24,755 --> 00:25:29,645

Hence why a lot of research now is showing

that women do need more warmth, and even

445

00:25:29,645 --> 00:25:34,805

just the way that our body metabolizes

and deals with homeostasis, we don't need.

446

00:25:35,390 --> 00:25:39,890

As cold from a Chinese men's

perspective, I would say if you're

447

00:25:39,890 --> 00:25:43,670

in your period do not cold plunge,

it's going to make your period worse.

448

00:25:44,000 --> 00:25:47,840

Because we need a warm uterus, we

need warm womb and physically putting

449

00:25:47,840 --> 00:25:51,680

our body in cold is gonna stagnate

everything and cause more issues.

450

00:25:52,400 --> 00:25:56,660

However, not to say woman can't

cold plunge, and from like my

451

00:25:56,660 --> 00:26:00,590

perspective, and I know it's a

specific perspective to start hot.

452

00:26:01,325 --> 00:26:05,375

So contrast therapy is something that

I do recommend, but not just a cold

453

00:26:05,375 --> 00:26:09,545

plunge for women because it can be too

shocking to their body, which then spikes

454

00:26:09,545 --> 00:26:12,305

their cortisol, affects their hormones,

creates more issues in the long run.

455

00:26:13,270 --> 00:26:17,350

Speaker: I also think here in the

States, we can get very caught up on

456

00:26:17,380 --> 00:26:22,680

the Americanized view of sauna, but

from my research, it seems the two most

457

00:26:22,680 --> 00:26:24,510

common countries for the use of sauna.

458

00:26:25,010 --> 00:26:26,720

Are Finland and Japan.

459

00:26:26,750 --> 00:26:27,650

I knew about Finland.

460

00:26:27,710 --> 00:26:29,390

Japan actually surprised me a little bit.

461

00:26:29,390 --> 00:26:32,960

Speaker 8: So I reached out to one of

my very good friends and I knew she

462

00:26:32,960 --> 00:26:37,580

had a friend from Finland, and I was

like, Hey, would you mind reaching out?

463

00:26:37,955 --> 00:26:42,905

To your finished friend to see if she

would be able to, just give me a rundown

464

00:26:42,905 --> 00:26:45,425

on how Sauna was used in Finland.

465

00:26:45,425 --> 00:26:50,435

What was the overall

vibe surrounding sauna?

466

00:26:50,435 --> 00:26:51,725

Was it used as health and wellness?

467

00:26:51,725 --> 00:26:53,225

Was it used more socially?

468

00:26:53,435 --> 00:26:57,425

How do they incorporate sauna

as a part of their daily lives?

469

00:26:57,425 --> 00:27:04,115

And I just wanted to see if she would even

be willing to send me her thoughts and.

470

00:27:04,670 --> 00:27:05,900

Gosh, did she deliver?

471

00:27:05,900 --> 00:27:11,000

She gave me exactly what I was hoping

to understand on a deeper level.

472

00:27:11,000 --> 00:27:15,290

So thank you to my dear friend who reached

out to her dear friend from Finland.

473

00:27:15,380 --> 00:27:20,660

Thank you to my new friend from Finland

for helping to make this sauna episode

474

00:27:20,660 --> 00:27:24,410

everything I wanted it to be, not just the

women's health perspective and the science

475

00:27:24,415 --> 00:27:28,880

perspective of it from an American,

but also being able to incorporate.

476

00:27:29,570 --> 00:27:33,770

The actual way that sauna is used in

a country that has had sauna as a part

477

00:27:33,770 --> 00:27:37,430

of its culture for decades and decades.

478

00:27:37,910 --> 00:27:41,750

So I'm very appreciative, but I

wanted to share with you guys what

479

00:27:41,750 --> 00:27:45,620

she told me about growing up in

Finland and their use of sauna.

480

00:27:45,860 --> 00:27:49,280

So she writes, I'm happy to share my

insights on the topic as I am a big

481

00:27:49,280 --> 00:27:52,640

Sauna fan myself, and grew up in an

environment where sauna was absolutely

482

00:27:52,640 --> 00:27:56,450

taken for granted In Finland, sauna

is treated almost as a human right.

483

00:27:56,825 --> 00:28:00,725

Everyone I know no matter whether they

grew up in a house or an apartment, had

484

00:28:00,725 --> 00:28:02,885

and still have saunas in their own home.

485

00:28:03,005 --> 00:28:06,935

However, in apartment buildings, if you

don't have your own sauna, it's guaranteed

486

00:28:06,935 --> 00:28:10,415

that there is at least a sauna in the

building where each apartment owner can

487

00:28:10,415 --> 00:28:14,285

book their own regular slot when they

get to use the sauna on their own time.

488

00:28:14,675 --> 00:28:17,495

Additionally, apartment buildings

often have an hour a week for

489

00:28:17,495 --> 00:28:21,125

women and men separately where

they can go to sauna together with

490

00:28:21,125 --> 00:28:22,385

other residents of the building.

491

00:28:22,565 --> 00:28:24,530

It's very common and a great

way to meet up with people.

492

00:28:25,475 --> 00:28:29,165

I guess where I'm getting at is that sauna

really is the most normal thing in the

493

00:28:29,165 --> 00:28:32,405

Finnish culture, and while I've understood

that North Americans might not be as

494

00:28:32,405 --> 00:28:36,425

comfortable with nudity in Finland, we're

always fully naked for the experience.

495

00:28:36,755 --> 00:28:40,985

Many families choose to use the sauna

in their home always on the same day of

496

00:28:40,985 --> 00:28:44,675

the week, and it almost becomes like a

very specific ritual you do every time.

497

00:28:45,125 --> 00:28:48,935

For my family, we would always go to Sauna

on Saturday evenings and afterwards my

498

00:28:48,935 --> 00:28:51,910

mom would make us pancakes and we would

round up the night watching TV together.

499

00:28:52,745 --> 00:28:55,505

Sauna has also throughout time,

been used for health benefits and

500

00:28:55,505 --> 00:28:58,925

I notice myself still to this day

suggesting sauna as the solution.

501

00:28:58,925 --> 00:29:02,465

When something is wrong, feeling like

you're getting cold, sauna, have a

502

00:29:02,465 --> 00:29:07,445

headache, sauna, skin breaking out or

feeling dry, sauna, you get the idea.

503

00:29:07,775 --> 00:29:10,865

There really isn't a cleaner and

better feeling than the feeling after

504

00:29:10,865 --> 00:29:14,795

a proper sauna cleanse In Finland,

it's also very common to own a

505

00:29:14,855 --> 00:29:18,185

simple summer cottage that has been

in the family for many generations.

506

00:29:18,530 --> 00:29:21,500

These cottages often have

electricity, but running water is

507

00:29:21,500 --> 00:29:23,270

absolutely not always guaranteed.

508

00:29:23,720 --> 00:29:26,720

This in many places means that the

only way to get clean is to use a

509

00:29:26,720 --> 00:29:28,310

sauna that's located in the property.

510

00:29:28,820 --> 00:29:31,880

Sauna then is of course, mainly a

way to get clean and get warm water,

511

00:29:31,880 --> 00:29:35,480

but also used for warming up after

taking a swim in one of the thousands

512

00:29:35,480 --> 00:29:36,650

of lakes we have in the country.

513

00:29:37,160 --> 00:29:40,280

I guess my main point here is that

sauna is not often really given that

514

00:29:40,280 --> 00:29:43,550

much thought in Finland as it is a

very normal part of everyday life.

515

00:29:43,850 --> 00:29:46,700

I have now lived outside of Finland

for six years and not a week goes by

516

00:29:46,700 --> 00:29:49,640

that I don't think about how much I

wish I had limitless access to sauna.

517

00:29:49,640 --> 00:29:53,750

Again, I hope that gives you guys

something to think about when

518

00:29:53,750 --> 00:29:55,340

it comes to sauna, not just the.

519

00:29:55,685 --> 00:29:58,655

Health and wellness benefits, the

research benefits behind Sauna, but

520

00:29:58,655 --> 00:30:04,205

also how it's been used in a culture

that has relied on Sauna for many years.

521

00:30:04,205 --> 00:30:07,565

And I love that she was able to

give that perspective for us.

522

00:30:07,745 --> 00:30:10,535

So I hope you guys enjoyed her

perspective as much as I did.

523

00:30:10,535 --> 00:30:15,395

I am so grateful that she was willing

to share how different families

524

00:30:15,545 --> 00:30:19,145

and different people use Sauna in

their everyday rituals, and then

525

00:30:19,145 --> 00:30:20,435

also for their health and wellness.

526

00:30:21,182 --> 00:30:25,412

Speaker: I never wanna be like

this high and mighty American

527

00:30:25,412 --> 00:30:30,562

westernized medicine educator on

sauna therapy when I am nowhere near

528

00:30:30,562 --> 00:30:31,942

the expert when it comes to that.

529

00:30:31,972 --> 00:30:36,652

I think we can learn a lot from

some of the cultures that have

530

00:30:36,652 --> 00:30:40,902

incorporated it for decades and

decades, millennia and millennia.

531

00:30:41,402 --> 00:30:47,522

And I also think it helps in

my ability, balance the science

532

00:30:47,522 --> 00:30:49,232

with the softer side of wellness.

533

00:30:49,482 --> 00:30:55,332

And I do think Sauna is one of

those health and wellness behaviors

534

00:30:55,332 --> 00:30:58,902

or experiences that can fall

under that softer side of wellness

535

00:30:58,902 --> 00:31:01,542

where we might not just get these

536

00:31:01,592 --> 00:31:04,262

Health and wellness benefits from

an improved cardiovascular health.

537

00:31:04,412 --> 00:31:09,152

We might also be benefiting by using

sauna in more of a social setting

538

00:31:09,402 --> 00:31:12,397

for more of a less tangible

side of our health and wellness.

539

00:31:12,897 --> 00:31:13,797

So what do you guys think?

540

00:31:13,797 --> 00:31:15,597

Have you guys bought into sauna therapy?

541

00:31:15,627 --> 00:31:18,977

Have you learned something

about sauna therapy today?

542

00:31:18,977 --> 00:31:23,087

I know I was shocked when I was seeing

how few studies out there were for women

543

00:31:23,087 --> 00:31:25,067

specifically, but it was fun to research.

544

00:31:25,067 --> 00:31:26,417

I hope you guys enjoyed this episode.

545

00:31:26,417 --> 00:31:27,137

Again, I have.

546

00:31:27,387 --> 00:31:30,627

Exciting interviews coming

up in the next few weeks.

547

00:31:30,627 --> 00:31:34,167

I'm thinking we will start the podcast

festival at the end of January.

548

00:31:34,377 --> 00:31:38,667

Once all the sort of New Year's goals

have been made, some of the hype has died

549

00:31:38,667 --> 00:31:42,087

down a little bit, then we can actually

start putting into action some of the.

550

00:31:42,717 --> 00:31:46,317

Education and expert tips from

these researchers and scientists

551

00:31:46,347 --> 00:31:50,277

and experts that I'm bringing on

in a lot of the realms that women

552

00:31:50,277 --> 00:31:51,177

have goals on in the new year.

553

00:31:51,177 --> 00:31:52,347

So I'm very excited.

554

00:31:52,557 --> 00:31:55,377

I hope you enjoyed this episode on Sauna

and I'll see you guys again for the

555

00:31:55,377 --> 00:31:57,207

next episode of Wellness Fixes the Pod.