Sauna Sessions: both traditional and infrared sauna use has been found to be beneficial to detoxification of heavy metals and xenobiotics, as well as increase longevity, help recovery, lower stress levels, enhance mental and physical performance, and increase stress resilience, just to name a few.
During heat stress your body produces heat shock proteins which are important for basic cellular maintenance and play an important role in preventing oxidative stress. Studies has shown that sauna use to benefit the neuromuscular system and recovery, lower muscle wasting during disuse, increases IGF-1, a vital growth hormone important in recovery, improve blood flow, and increase the hormone BDNF (brain derived neutrophic factor) that has been shown to play a role in combating anxiety and depression and improving cognitive functioning.
To learn more about practical applications like temperature and duration in the sauna, timing of sessions, differences between and dry, wet and infrared sauna, and other forms of heat stress check out Sauna Use and Building Resilience to Stress with Dr. Rhonda Patrick, Found My Fitness Podcast. To learn more about Infrared saunas visit www.clearlightsauna.com see Infrared Sauna Benefits: detox and energize from the inside-out.
A brain fed with sugar and high processed foods and grains contributes to inflammation in the body and brain and leads to impaired cognitive functioning.
Cognitive Functioning – how your brain functions is determined by many factors including what you put in your body and exposure to toxins in the environment. Qualia, an advanced nootropic, is designed to nourish the brain with over 40 brain nutrients to enhance focus, energy mood, creativity, while supporting long term brain health.
Ketogenic/low carb diets – your brain runs off glucose but it can also run off (or even better with) ketone bodies which are produced during periods of low carbohydrate consumption. The Bulletproof Diet suggests eating 50-70% of your calories from fat every day. To learn more about ketogenic diets check out Going Bulletproof for Beginners by Dave Asprey.
Essential fats – your brain needs essential fatty acids to survive and thrive. There is no such thing as an essential carbohydrate! But what kind of fat and the quality of fat you eat matters! The Bulletproof Diet recommends eating fats with short and medium “tails,’ like those found in grass-fed butter and MCT oil (medium chain triglycerides). XCT Oil and Brain Octaine and are two quality refined sources of MCT oils that can be added to your diet for optimal performance. For more information on what dietary fats to consume check out the Learn your Lipids: The Bulletproof Guide to Health Fats and What is MCT Oil Really.
What you need to know about shoes! The 4 main and most important factors that make a shoe healthy or not healthy are:
*Stack height classifications are determined by the forefoot measurement of a shoe.
A1. I recommend a 0-5mm drop, but some people use 6-8mm as transition shoes as they work their way down to less of a drop. I have never had a client have an issue going straight to 5 or less.
A2. You want the Toe-Box Wide!! Line up the toe-box on a pair of Innovates with a pair of Altra’s and you will see what I’m talking about. WIDER IS BETTER
A3. I recommend a Neutral prescription. The more stuff you put on your feet to control their motion, the less your body will develop the ability to strengthen and stabilize them on its own. Seriously, you DON’T want a motion control shoe!
A4. This is the one that you have the most wiggle room for choice. The more cushion you put under your feet, the less they feel the ground. Too much cushion can decrease proprioceptive response and too little cushion can lead to some pretty painful bruises or even fractures for those that still heel-strike when running. (You shouldn’t be heel-striking when you run if you didn’t know that)
Here are some great brands are in no particular order: Lems, Altras, Vivo Barefoot, Newtons, Topo’s, Tactical Research, Rebok Nano’s and Alukai. You can check out Two Rivers Treads to order these awesome brands!