If you’re not keen on hitting the gym, leverage extreme temperatures to your advantage!
Modern conveniences have undoubtedly made life easier but have also led to reduced physical activity, fostering a culture of comfort that contributes to global weight gain and obesity. An often-overlooked health consequence is our diminished ability to adapt to extreme temperatures due to the consistent 68-72 degrees Fahrenheit (20.0-22.2 Celsius) settings wherever we go – in our homes, cars, and workplaces.
Heating and cooling our bodies demand significant energy, just as heating and cooling our homes in extreme temperatures does. It is estimated that approximately 55-75% of our bodily energy is expended on maintaining our core temperature at around 98 degrees Fahrenheit (37 Celsius). The average daily caloric intake is roughly 2000 to 3000 calories for adult men and women, slightly less in women compared to men. As you can imagine, a significant portion of our diet is dedicated to sustaining our core body temperatures.
As I’ve mentioned before, there’s nothing good out there that hasn’t been said before. Exposing our bodies to frequent weekly sessions in hot, dry saunas, followed by plunges into freezing cold water, is just one among many practices. In my opinion, this is by far the simplest and most efficient way to train your cardiovascular system and maintain the long-lasting health of your skin.
In the intense heat of a hot, dry sauna, your bodily surface vessels dilate, and blood rushes from the core to the surface. Submerging yourself in freezing cold water causes your surface vessels to constrict, and blood shifts to the core to safeguard vital organs. These variations in vascular diameters, transitioning from contractile to expansive, also serve as deterrents to fat accumulation on vessel walls, contributing to the long-term healthy longevity of your entire body. Notably, this effect is more apparent on your skin.
While you might be tempted to say, ‘I know this’ or ‘I’ve done it,’ let me reiterate that if you genuinely recognize something as beneficial, it naturally evolves into a lifelong habit of yours! To optimize your physical longevity, incorporate sauna and cold plunges into your routine, aiming for three to four times per week. Prioritize the wellbeing of your eyes and lungs by keeping your eyes mostly closed in the sauna. Attain optimal lung health by sitting with your head down at the level of your belly, breathing slowly through pursed lips and closed jaws. This technique allows the heated air to approach a temperature closer to your body’s core. Did you wonder why I suggest keeping your head at a lower level? Because the air is cooler at lower levels! Lastly, avoid inhaling through your nose to prevent drying out moist nostrils. The good news? Exhale in any way you desire!
In conclusion, I committed to demonstrating how to achieve weight loss without physical activity, and I’ve fulfilled that promise. With a clear conscience, the next steps are in your hands!
Postscript: After posting the above blog, some individuals walking with me in the Passage for Excellence in Longevity asked if infrared saunas would also be helpful for their healthy longevity. My response is, ‘You bet! I obtained one during the COVID home confinement period and have been using it alongside the traditional dry sauna at my default club ever since.’