Issue #131: The Benefits of Exercise Without Moving
Good morning. It’s Monday, February 20th. President's Day - if you're off from work, enjoy! Big sports weekend - Tiger was back playing on the weekend, the NBA All-Stars played no defense, and Northwestern Men's Basketball somehow keeps winning and is poised to make the March Madness bracket for only the 2nd time in school history.
Did you miss any of our issues on CONNECTION last week? Catch up on Issues #126 - #130 here.
This week we're switching gears and talking about SCIENCE, specifically hot and cold therapy.
“Strength does not come from physical capacity. It comes from an indomitable will.”
From the Lab: Benefits of Getting Hot, Real Hot
Take Action: Sauna Protocol
Speed Read: Bigger Isn't Better
Monday Metabolic: Squat, Snatch, Row & Sprint
Monday Q: How Do You Handle Stress?
The Rule of 200 - the sauna temperature and humidity level (%) should add up to at least 200 for greatest health benefits. See the temps from research studies below.
From the Lab
Everyone wants a health shortcut.
(see: Shake Weight, Thigh Master, Ab Rocket).
Even Dave Asprey’s upcoming book is called “Smarter Not Harder” and promises to save us time and effort in biohacking our way to living longer and healthier.
Yet if you really want to live your best life - there really isn’t a substitute for real exercise that puts you in Zone 2 Training (Issue #31) with quick hits of Zone 5 (Issue #32), plus Strength Training (see Issues #60-64).
But it turns out, that I shouldn’t have been as quick to make fun of that “executive workout” of just sitting in the sauna at the gym.
Apparently regular sauna use reduces mortality by 40% - mostly by boosting our cardiovascular health - and may significantly reduce our risk for Alzheimer’s disease (Study).
How is this possible?
Just like exercise - sauna creates a massive amount of stress on the body. When Chris Hemsworth was in the sauna with Peter Attia during Limitless, his heart rate quickly rose from 64 beats per minute to over 150 beats per minute.
The other key finding from the study is that there are these “heat-shock proteins” (HSP’s) that are triggered by well…heat.
Our DNA is getting crushed every single day - the breaks in our genetic code are one of the hallmarks of aging. DNA builds proteins in our body which manages the functions of all our cells. These heat-shock proteins gear up and start rescuing our damaged proteins.
For you science-lovers - Andrew Huberman talks about the FOXO3 genes. Those lucky people with higher levels of this genetic pathway are 2.7x more likely to live to 100. It is exactly this pathway that is stimulated by deliberate heat exposure (aka sauna).
Heat also makes us happier - no, not just being able to hit up the beach with your kids in Feb when you live in FL (although maybe that is a longevity drug too).
Being in an intense sauna makes our endorphin release more efficient so we are more likely to experience happiness and awe (Issue #18 for more on endorphins).
So in summary - hitting up the sauna will:
Increase our longevity
Improve our brain health
Make us feel happier
Take Action
Wait - all I have to do is sit there and sweat? I can totally do that.
Here’s the thing - these studies are all based on sauna with temps of 176-212 degrees F (yes, almost making water boil).
Best Practice Sauna Protocol:
Temp: At least 176 degrees
Duration: 5-20 minutes
Frequency: 3+ times per week (60 minutes per week or more)
First - don’t overheat. Build up to what you feel is comfortable for you (always consult a medical professional before doing anything that might risk your health).
Second - drink at least 16 oz of water for every 10 min in the sauna and consider adding in some electrolytes - like maybe LMNT.
PRO TIP: Some of those cool, infrared saunas might not get to the temps required for these benefits - so just saying, the research suggests it’s gotta be real hot.
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Speed Read
Health & Longevity in the News
The NBA Tank-A-Thon that Never Happened: Victor Wembanyama is the most hyped NBA prospect since LeBron James. So every team without a legitimate chance at a title was supposed to tank. But they haven’t. Why? More competition through draft lottery rules and expanded playoffs. (WSJ)
Glass Half Full: Optimism has many benefits, including extended lifespans. It appears to help those in crisis front lines - suicide prevention, child hospice care, climate change, etc. For all of us - “focus on small victories and achievable goals is essential to resisting pessimism and sustainably working for solutions.” (NYTimes)
Bigger Isn’t Better: Sperm count and testosterone levels have been dropping for years. So a research team sought answers and found that penile length increased in the past 29 years. Is this bad? Probably not for your partner, but it may provide a glimpse into the impact of more macro trends on male reproductive health. (Read more)
Monday Metabolic
You'll be getting your heart rate as high as Chris Hemsworth's in a sauna with this workout. Do all 3 exercises with same arm, then switch arms before the sprint.
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
Monday Q
Do you want to change how you respond to stress?
Product Recs
Impossible - my go-to after a week of poor sleep during my fast. A combination of magnesium and l-theanine powder with nothing else to help you sleep. Click HERE. 😴
TMAC Fitness - 20-min home workouts with no equipment that finishes with a quick meditation, what's easier than that? Try TMAC for 10 Days Free. 🧘
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.