episode #357

Heat, Healing & Hypertrophy: The Science of Saunas with Dr. Stephanie


Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice’s significance for women during perimenopause and menopause.

“It’s not just about basking in the heat; we’re talking about a thoughtful integration of this ancient practice into modern wellness routines.” – Dr. Stephanie Estima

From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences.

Episode Overview:

0:00 Intro/Teaser
0:35 Making Informed Health Decisions
Benefits of Infrared Saunas
6:52 Effects of Repeated Sauna Use
Sauna Use and Cardiovascular Health
Benefits of Sauna on Heart Health
Sauna’s Impact on Brain Health
Understanding Perimenopause and Growth Hormone
24:39 Heat-Induced Muscle Growth (Hyper Hypertrophy)
29:19 Sauna for Enhanced Muscle Preservation
Saunas and Nitric Oxide for Health
Endorphins and Fitness
Dr. Stephanie’s Sauna Routine & Benefits
Evening Sauna Routine for Recovery

Resources Mentioned:

Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review

Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications

Arterial stiffness during whole‐body passive heat stress in healthy older adults

Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial

Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation

The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men

A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training

Effect of post-exercise sauna bathing on the endurance performance of competitive male runners

Sauna use as a lifestyle practice to extend healthspan

Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men

Does sauna bathing protect against dementia?

How the sauna affects the endocrine system

Stephanie’s Sauna: sunlighten.com/DRSTEPHANIE/

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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!