Improved Circulation: A wet sauna’s high temperature and humidity cause blood vessels to dilate, leading to increased blood flow to muscles and organs.
Stronger Immune System: The heat and sweating in saunas help eliminate toxins and waste products from the body, thereby supporting the immune system.
Improved Recovery: Sauna’s stimulate the release of endorphins, which are natural pain-relieving and mood-enhancing chemicals in the body.
Improved Sleep: The sauna’s calming effects and the subsequent drop in body temperature after use can facilitate a more peaceful transition into sleep.
The key to weight loss is the DIET… but there are 2 parts to it… #1… Diet Quality #2… Diet Quantity
It’s not that calories don’t matter. Nutritious whole foods help satisfy hunger and provide essential vitamins and minerals the body needs. Just cutting back on like 500 calories might help you lose weight but, without the right foods it can make you miserable and the big thing is its not sustainable long term. We really need to focus on that foundational diet, which is more vegetables, more whole foods, less added sugar and less refined grains.
When you are chronically stressed out your brain may seek tasty high calorie foods. These foods temporarily calm down the brain. But, this food reward-seeking pattern rewires your brain circuits and engrains this habit of reaching for non-nutritious, high calorie, tasty foods during times of stress.
Though acute stress can decrease a person’s appetite, chronic stress is associated with an increased drive to eat, lack of dietary restraint, increased hunger and binge eating. In addition, chronic stress do you need to decrease, increase in sedentary behavior and poor sleep.
A few great stress management techniques include developing good coping mechanisms, incorporating mindful exercises such as Tai Chi or yoga, using meditation and deep breathing exercises, and getting outside in sunlight away from technology.
Also consider setting yourself up for healthy habits:
Here is a list of reasons for why you probably feel tired today.
1.) You Don’t Drink Enough Fluid /Water This is so common. Men need to drink about 13 cups per day and women 9 cups per day. All drinks count with the exception of alcohol. Yes you can include your caffeinated beverages too.
2.) You Backlog Your Calories /Calorie Timing When people try to diet or have no idea how much food they need each day they tend to consume very little in the morning and then overload at dinner. This is a terrible strategy. It doesn’t work for weight loss because you’ll end up binge eating or over eating and you’ll feel tired during the day. Eat your calories when you need them to help you fuel your most productive times of the day.
3.) Lack of Sleep Chronic sleep loss will make you feel tired and grouchy and effect brain functioning. Most people need about 7 to 9 hours of sleep per day and athletes need about 9 to 10. When you sleep more you will function better and probably get more done. Plus you’ll feel a lot better.
Tips for minimizing lean muscle loss while losing body fat. Here are a few key components to get you started!💪🏽 ▪️Create a Small Deficit to Preserve Lean Body Mass (LBM): Calorie deficits that are too large will result in quick weight loss, but some of that loss will come from muscle. Slower rates of weight loss will help better preserve lean muscle mass. 0.7% loss of body weight per week has been shown to be adequate in maintaining lean muscle mass. The correct caloric deficit will vary by individual based on gender, weight, & activity level, but a very general range is between a 250-500 calorie deficit/day. ▪️Prioritize Protein: Research shows diets rich in protein can reduce fat mass while preserving lean muscle. In general, recommendations are between 0.73-1 g/lb body weight (or 1.6-2.2 g/kg/day). Lean, resistance-trained athletes may require more than this to promote muscle retention. ▪️Eat Whole Foods and Fiber: Research shows consuming large amounts of ultra-processed foods leads to greater calorie intake and weight gain. Consuming whole food sources, especially those rich in dietary fiber (ex: fruits, vegetables, legumes, whole grains, seeds) can aid in fat loss while helping to promote satiety. ▪️Prioritize Adequate Sleep: Adequate sleep plays a crucial role in performance, recovery, & energy levels. Poor sleep has been shown to impair muscle building, promote fat gain, & decrease testosterone levels. ▪️Strength Train: Strength training is crucial for building lean muscle. Incorporate strength training into your routine at least twice a week. Combining strength training with high-intensity interval training can increase muscle & strength, while promoting fat loss.
The #1 key to improving performance(adaptation) is recovery. Recovery determines your adaptation.
Performance is nothing without recovery!
The ability to recover is probably one of the most important physiological traits to possess in performance. Being ready to train again several hours after a hard session or event is crucial for success in back-to-back performances like 2-a-days or when doing other active things like sports and/or even during competition. The potential for this develops during rest periods and is the main reason to focus on recovery to improve the level of training intensity and performance.
After an intense work out, sport or strength session, basically the microscopic environment of the cells looks like a biochemical ‘explosion’, with repair of fiber and proteins necessary, energy stores to be rebuilt and cellular chemistry to gain normality. Post exercise muscle protein synthesis can peak between 7 and 24hrs, but may only become normal 36hrs after.
Proper recovery allows adequate training stress and the ability to train at a subsequently stronger level. Many recovery strategies have been proposed to facilitate or even accelerate the adaptation to training. Recovery should be individualized, as the amount of time to reach full recovery is not only dependent on the type of workout but also the person’s inherent potential and state of fitness. Recovery is faster with greater fitness.
“Taking a pill is easy,” Pere says. “Changing how we eat, sleep, exercise, and deal with stress is not.”
Diet and exercise should be the primary focus for preventing the onset of many debilitating and deadly conditions, and that actually prescribing both should be part of the strategy.
Poor diet, particularly not enough plant-based foods and too much salt, is now the leading root cause of death globally — exceeding smoking, high blood pressure, or any other single risk factor. Heart disease, Type 2 diabetes, and many forms of cancer are driven by unhealthful diets. Our everyday food choices lead to obesity and insulin resistance.
While medications have their place, diet should be considered a first-line treatment when it comes to many of these health problems. Medications can be helpful in treating some of the effects of risky dietary habits, such as bringing down cholesterol or lowering blood pressure. But a diet change treats more than just symptoms — it can treat the underlying cause that led to the symptoms in the first place.
Abundant research has linked healthy eating and regular exercise to not just longer life but also better quality of life, based on both physical and mental well-being. While medicine is still crucially important for many health problems, diet and exercise are at least as, if not more, effective for avoiding some of the world’s leading preventable causes of death.
Physical activity is beneficial in preventing disease progression among persons with chronic conditions ranging from arthritis to cancer. Exercise can reduce anxiety and improve sleep and it can be “very helpful” for people who can’t tolerate the side effects of antidepressants.
Exercise releases feel-good, painkilling chemicals called endorphins that bind to the same brain receptors as opioids, alleviating some pain without the grave risk of addiction (unless you consider the “runner’s high” addictive). Exercise therapy can address posture, weakness, or repetitive motions that contribute to musculoskeletal pain; reduce lower-back pain; improve fibromyalgia symptoms; and reduce hip and knee osteoarthritis pain. Exercise therapy can also be used as a preventative treatment for migraines.
The sad thing is diet, exercise, and good sleep are mentioned in almost all prevention and treatment guidelines, which are written by doctors themselves. Still, most patients never hear their doctor talk about it.
— R.R.Britt
DIET – EXERCISE – SLEEP Like anything else, it takes hard work, discipline, and consistency. The choice is yours to improve. Make it a priority and get that good good life back 🙂 Good Luck!
Improved Circulation: A wet sauna’s high temperature and humidity cause blood vessels to dilate, leading to increased blood flow to muscles and organs. 
Stronger Immune System: The heat and sweating in saunas help eliminate toxins and waste products from the body, thereby supporting the immune system. 
Improved Recovery: Sauna’s stimulate the release of endorphins, which are natural pain-relieving and mood-enhancing chemicals in the body. 
Improved Sleep: The sauna’s calming effects and the subsequent drop in body temperature after use can facilitate a more peaceful transition into sleep. 
may seek tasty high calorie foods. These foods temporarily calm down the brain. But, this food reward-seeking pattern rewires your brain circuits and engrains this habit of reaching for non-nutritious, high calorie, tasty foods during times of stress.
Plan Act Win 