#221 Sauna Without the Sauna, Iron Overload, Protein While Fasting - New Year Q&A

Siim Land (0:09)

So, yeah. Sorry for that, I haven't streamed in a long time, so I just had to make sure all the settings were correct and that sort of thing. So, yeah, should be fixed now. And we're gonna do like a Q&A. Happy New Year, everyone. Like, let's hope 2021 is gonna be better than 2020 But at the same time, I think also that 2021 is gonna be pretty hard, or not hard, like more quite similar as 2020 in a lot of ways. But anyway, like we can still have a good time on the stream and do some Q&A and yeah, just improve our education and knowledge about taking care of ourselves and being prepared for any kinds of things in the future. So yeah, like just, yeah, just start asking some questions in the chat. That would be good to start off the stream. And I hope you had like a good holiday season. I did take like a short break from YouTube and podcasting for a few weeks, mostly because of being, you know, the holidays. And at the same time also being involved with some other things that we're working on and didn't have like that much time. So I'm kind of the person who wants to basically focus solely on doing one thing at a time. And yeah, I've been writing a lot, creating a lot of content for the next year or this year. So that's why I didn't have like that much time to do YouTube and the videos. But yeah, I'm gonna be doing more from now on for the coming few months. So anyway, yeah, let's maybe pick up some questions. I can really check out the chat and it should be, I should be able to also check out the chat on the stream if that's possible.

And yeah, there we go. That's much better, I can just check it out. So okay, let's take the first question. The sauna is not available to me now. Can I achieve an effect with a hot shower? Thank you, stay strong. So yeah, I have actually a video that I made about it of how do you get the benefits of sauna without actually taking a sauna. So, you know, the sauna is the best way to get the benefits of the sauna. But essentially, you can mimic it with some other activities. So what happens when you are in a sauna, you experience hyperthermia, which is an elevation of your normal body temperature. And hyperthermia appears to, you know, kick in around 38 degrees Celsius, which would be in Fahrenheit, I don't know, maybe like 90 or 80 degrees Fahrenheit, something like that. But essentially, you need to just heat up your body in some way. And you can do it with like exercise, yoga, that can be do it even like, you know, just sitting in a hot car or yeah, the hot shower can also mimic that to a certain extent. So like there are some unique effects you also get from just taking a sauna that you don't get from like exercise or yoga. But at the same time, the general like heat shock response tends to be similar. So you get like the lower inflammation from exercise. You get the heat shock protein response from exercise. And yeah, you get the repairing of the misfolded proteins as well. So yeah, if you don't have access to a sauna, then you can do like if I were to be in like in New York City in a small apartment without access to like a public gym or a public sauna, then I would do like yeah, this isometric yoga poses every day where you are holding like max out in like a plank or like this warrior pose or some crowd pose or something like that. Because of that, because of that isometric contraction is that essentially accelerating the hijack response because you get generating a lot of tension and a lot of heat with the isometric holds more so than you do with like some something explosive. So you generate much less of this hijack response if you're doing like kettlebell swings or if you're doing burpees or something compared to like an isometric hold like a plank. So more hijack protein response from that and more of the similar effects to the sauna.

And yeah, yeah, even like maybe just keeping your body temperature high with drinking slightly warmer beverages like caffeine or coffee teas, those are great for that actually. Like I would imagine that you would also experience a similar respect by, you know, increasing your metabolic rate and increasing the hijack, hijack protein response. Like, but also like intermittent fasting has actually shown to increase hijack protein response. So it depends on what kind of a benefit are you looking from from the sauna. But generally, it's yeah, the exercise is the best way to do it with yoga poses.