You probably loved being on the trampoline as a child, but do you know that it benefits adults, too? A simple trampoline workout, aka rebounding, has many great health benefits and it's so easy to do. Not much is needed. It's particularly beneficial for your lymphatic system.

The lymphatic system is part of the vascular system and an important part of the immune system, comprising a network of lymphatic vessels that carry a clear fluid called lymph directionally towards the heart. It is responsible for the removal of interstitial fluid from tissues. It absorbs and transports fatty acids and fats as chyle from the digestive system. It transports white blood cells to and from the lymph nodes into the bones.
 
Rebounding can burn more calories than walking or jogging. It can help strengthen your body while detoxifying the cells. Here a partial list of benefits of rebounding:

• Can have anti-inflammatory effects
• Can increase self-confidence
• Can strengthens the heart & cells
• Helps circulate oxygen to tissue
• Aids lymphatic circulation
• Increased Lymph Flow
• Gives your body an increased G-force
• Increases lung capacity
• Lowers blood pressure
• Easy on Joints
• Helps with Balance

How to Choose a good Rebounder?
Don't go cheap because you'll get what you pay for. Cheaper rebounders tend to break or malfunction. Look for at least 30+ springs that taper at the end and look and feel very strong. Double springs add extra strength. You may want to look for a support bar if you're working on your balance or if you're a beginner.

Good luck and happy bouncing!

It doesn't take much, a bit of sand, a few rocks and a cowboy hat. That's it.

Happy beach workout. This simple workout helps your core, your lower extremity and your lower back, and some upper arms & chest.

How do you work out?

Leave a comment below. Thanks for connecting with us.

First things first..., let's look at some current numbers:

1. In the United States, an estimated 1 in 3 have high blood pressure, and 1 in 3 have pre-hypertension. (PS: Hypertension is the medical term for high blood pressure. Both terms mean the same thing)
2. Elevated blood pressure is a key risk factor for cardiovascular disease and stroke
3. Several factors can play into the accuracy of blood pressure reading: cuff size and placement, body position, machine calibration, stress, smoking and consumption of caffeine or alcohol just prior to the reading
4. Drug-free strategies that can help you regulate your blood pressure include a low-sugar diet, exercise, boosting nitric oxide production using nitrate-rich foods and exercise, intermittent fasting, essential oils, stress reduction and much more

Blood pressure is the force needed to push blood through your arteries coming from your heart to deliver oxygen-rich blood to your body. When your blood pressure is measured, you get a high value (systolic) and a low value (diastolic). The high number is the highest pressure that occurs in your blood vessels while your heart is contracting. The low value is pressure in your arteries between heartbeats when your heart is relaxed.

A 120/80 is considered normal and healthy. As stated above, 1 in 3 have high blood pressure in the US. Recent research suggests hypertension, especially elevated systolic pressure, may also raise your risk of dementia. Also, having an elevated average systolic blood pressure puts you at greater risk for brain lesions and tangles associated with Alzheimer's disease.

Here a number of factors contributing to high blood pressure:

• Insulin & Leptin Resistance
• Elevated Uric Acid Levels
• Poor Nutrition in Childhood
• Lead Exposure
• Air & Sound Pollution
  
• ... To name a few ...
  

What can you do you ask?
Diet is huge. One of the most important dietary changes you can make to improve high blood pressure is to eliminate or considerably decrease sugar, especially processed fructose, in your diet. Another dietary illicit is trans fat, which is responsible for atherosclerosis (hardening of your arteries).

The easiest way to put both of these bad-boys out is to replace any processed foods with real, whole, organic foods. Don't add any extra sugars to any food you eat. Find wild caught Alaskan salmon, beets, arugula, kale, butter leaf lettuce, and spring greens for example. These are just a few suggestions to help you with hypertension.

If you need a more personalized plan, please contact us today. It's all about adapting your lifestyle, make some simple but very powerful changes and you'll be in a better and healthier place in a few months.

For article source and more details - click here.

Yeah, we all know cardio is good for us, but we also know that we're not building muscle. If you are not using weights or doing strength training, you may be missing out on these awesome benefits:

1. Sleep
   Strength training takes a tremendous amount of exertion. When you exercise your muscles and physically tax yourself, you create more "adenosine", which is a by-product of energy consumption. Your body breaks down adenosine, which has the effects of making you sleepy. PS: Caffeine temporarily blocks adenosine.
   
   
2. Strong Bones
   When we get older, believe it or not, we lose 1 to 2 percent of our bone mass tissue per year, especially after 35. But by getting strengths training done on a regular basis, you can protect your skeleton. Resistance training is very important to counteract bone loss. The forces against your bones while doing strength training stimulate the growth of osteoblasts, or the cells that build new bone.
   
   
3. Heart Benefits
   We know that inflammation, any type of inflammation, is not good for us. Strength training twice a week can drop certain inflammatory markers. One hypothesis is that resistance training could promote the secretion of cytokines, a protein that fights inflammation.
   
   
4. Faster Metabolism
   You may notice a change in pant size. Why you ask? Muscle cells require much more energy to function then fat cells. So by building your muscles you torch more calories. Keep up your strength training, your lean mass grows and your metabolic rate can rise incrementally.
   
   
5. Diabetes
   Muscles are our body's main "tank" for storing glucose. If you gain muscle you may have more room to store the glucose you eat, which means it is not circulating in your blood. This means you need less insulin to keep your blood sugar steady.
   
   
6. Less Anxiety
   Pumping iron can really calm your nerves. Strength training can help in several ways, from altering key cognitive hormones to repairing disrupted signaling in the hypothalamic-pituitary-adrenal axis - aka the body's main stress response system.

If you are ever interested in getting back into shape, making changes to your current workout routine, or need some help figuring some health-related things out, contact us today.

High Intensity Circuit Training - HICT - is not a new concept, but it is increasing in attractiveness because of its effectiveness and practicality for a time-constrained civilization.

The mixture of aerobic and resistance training in a high-intensity, limited-rest design can deliver several health benefits in much less time than traditional programs. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities. In simple terms, think push-ups, pull-ups, planks and so forth.

HICT can be a quick and efficient way to lose excess body weight and body fat. The built-in resistance training contributes significantly to the quantity of fat burned during a workout. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed.

There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training routines than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds).

If you're interested, connect with us and let's figure out a training that works for you.

Everything is connected. Humans are one amazing creation of interconnected organs, muscles, tendons, joints and so forth. Each part of the body is connected neurologically, chemically, mentally and physically. We have more specialists for all the separate parts of the body nowadays. Hand specialist, throat specialist, knee doctors, you name it. We are becoming more and more specialized, and in doing so, we have lost sight of what really makes people better. We have lost the holistic approach to health.

Our body is like a wheel with spokes. The spokes are the muscles and the core, whereas the rim is the spine. The software is the nervous system, digestive system and the hormonal system. On the other hand, the hardware is our physical body, which includes the muscles, tendons, ligaments, bones and cartilage.

We need to pay attention to this equation throughout life: Poor Quality Food + Poor Exercise Program = Poor Hardware

Therefore, we need to eat healthy, high-quality foods and workout appropriately.

This Primal Pattern Cert emphasized the importance of Base Conditioning. The seven primal movements (besides jogging & sprinting) are the base movements for most other activities and should be practiced and performed safely and often before moving on to more specialized exercises.

1. Twist
2. Pull
3. Push
4. Bend
5. Lunge
6. Squat
7. Gait

Connect with us if you have any questions on how you could improve your primal pattern movements.
Stay healthy! Stay active.

Ok, I tried yet another super cool alternative therapy that can help you get better fast - Cryotherapy. What you think about it? Have you tried it? Let me know.

The Whole Body Cryotherapy (WBC) treatments is a cutting-edge 3 minute treatment using liquid nitrogen vapor to help your body heal. Research has shown WBC to be more effective and efficient than an ice bath and offers benefits that traditional cold therapies cannot. This anti-inflammatory treatment exposes you to temperatures between -190 F (-123 C) and -256 F (-160 C) degrees (depending on what level you are on) for a short duration of time, typically 2 - 3 minutes.

Here a list of some of the positive results with WBC:

• Extreme temperature variations help optimize many biological functions. Vasoconstriction and vasodilation, for example, help optimize the function of your circulatory system by strengthening the smooth muscles
  
• One of the mechanisms by which cold thermogenesis (cryotherapy) aids weight loss and reduces your risk of diabetes and other chronic disease is by inducing brown adipose tissue (BAT), which generates heat
  
• In BAT, heat generation is based on mitochondrial metabolism. In muscle, mitochondrial metabolism plays only a secondary role by supplying energy to the muscle
  
• As your body adapts to colder temperatures, oxygen consumption increases, enzymatic activity in the mitochondria of your muscle is up-regulated and the number of mitochondria increases, which results in an overall increase in metabolic rate
  
• Health benefits of cryotherapy include decreased inflammation, pain and swelling; increased speed of recovery following injury; reduced symptoms of depression and anxiety; a lower risk of dementia and much more - (Source Dr. Mercola)
  

Positive results with WBC have occurred when applied to:

• Immune-mediated inflammatory diseases
  
• Rheumatoid arthritis
• Psoriasis
• Multiple sclerosis
• Fibromyalgia
  
• Osteoarthritis
• Spinal syndromes
• Depressive, anxiety & sleep disorders
• Decreased libido
• Asthma treatment

A great place to experience CryoTherapy is in Del Mar. Check out Cryo Shield in Del Mar. They offer great service and you can even get in on a "happy hour" sessions from Mon - Fri 12-3pm, call them for details. And they are really nice people, too! So stop by and get your cold fix. It's amazing.

Let me know what you think afterwards.

Looking for a true and proven way to relax? How many people can get true rest nowadays? Most of our contemporary life is consumed with traffic jams, long hours at work, anxiety and stress, which can make it difficult to relax.

I tried something different yesterday. FLOAT - True Rest! Some of the great benefits of a float session:

• Wellness, relaxation, pain relief and better sleep
• Stress and tension release after a few sessions
• Joint pain release, no pressure points at all
• Great for meditation in zero gravity

Float therapy offers relief and benefits which are cumulative. They build on themselves with each subsequent session. Floating uses 1,000 pounds/450 kg of Epsom salt to help inflammation in your muscles and joints. It can help treat sprains, strains and more muscles. The float I tried uses 180 gallons/680 liters of water. Together with all that salt it creates a 30% salt solution, perfect for effortless floating. The brain enters the theta brain-wave state, associated with deep sleep and dreaming. As all external sources of distraction are removed, floating provides an extreme form of rest.

Check out www.truerest.com as one of the great providers of float spa therapy. Contact us today for a $10 off discount for your 1st float.

Enjoy a super relaxing time.

Here a quick summary what adrenal glands do, their job and how to possibly prevent adrenal fatigue:

• The adrenal glands secrete more than 50 hormones to regulate your blood pressure
• Chronic inflammation and/or long-term illness can trigger symptoms associate with adrenal fatigue
• Other symptoms include extreme fatigue, brain fog, weight gain, insulin resistance
• Special herbs can help with persistent stress. Some of the most well-known are ashwagandha, rhodiola, ginseng & tulsi
• Ashwagandha can help the body adapt to stress by balancing the immune system, metabolism & hormonal system
• Rhodiola can benefit your nervous system with its antidepressant and anti-anxiety benefits & it has been shown to help with burnout symptoms

Humans have 2 adrenal glands that are located above each kidneys. They're part of the endocrine system and secrete over 50 hormones, such as aldosterone, cortisol and adrenaline. In fact, our Hypothalamic-Pituitary-Adrenal (HPA) axis is the system responsible for the management of stress. And that's stress from any source:

• Injuries
• Diseases
• Work
• Bad sleep
• Poor diet

Chronic stress can result in HPA axis dysfunction, aka "adrenal fatigue" or "adrenal exhaustion".

Healthy adrenal functioning is very important for your optimal health. Herbs are not the only way to protect and support your adrenals and may not be the most ideal strategy but they certainly can help during stressful times. The best treatment is a whole-body, natural & holistic approach. We need to review your excess stress level and unhealthy lifestyle habits. We need to review your overall diet and what you put into your body.

We should know by now that food is medicine, no matter how frequently the medical community fails to recognize this detail.

Contact us today to figure it out. We can help you put it all together.

Sources:
Dr. Mercola & Dr. Axe articles.

New Harvard Study - Could Drugs cause Dementia?

I found this very interesting new Harvard Study. According to the study: "Researchers collected detailed information from more than 300,000 adults ages 65 and older, and compared medication use among those diagnosed with dementia with those who were not. Those who had taken any medication with anticholinergic activity were 11% more likely to be eventually diagnosed with dementia; for those drugs with the most anticholinergic effects, the risk of dementia was 30% greater."

That's rather significant. However, the study states that: "… These findings are intriguing but they aren't definitive, and they don't mean you should stop taking a medication because you're concerned about developing dementia."

Nonetheless, the study mentions that: "…there is reason to be concerned about the possibility that anticholinergic drugs contribute to the risk of dementia. Acetylcholine is involved in memory and learning, and past research has demonstrated lower levels of acetylcholine in the brains of people with Alzheimer’s disease (the most common cause of dementia in the elderly). In addition, animal studies suggest that anticholinergic drugs may contribute to brain inflammation, a potential contributor to dementia."

Side note on "anticholinergic": An anticholinergic agent is a substance that blocks the neurotransmitter acetylcholine in the central and the peripheral nervous system. These agents inhibit parasympathetic nerve impulses by selectively blocking the binding of the neurotransmitter acetylcholine to its receptor in nerve cells.

So what can you do? According to the Harvard researchers and DannyTheCoach does approve these actions, "You may be able to reduce your risk of dementia by not smoking, getting regular exercise, and sticking to a healthy diet rich in fiber, fruits, vegetables, and omega-3 fatty acids.

DannyTheCoach can help you get your health back today. Connect with us today!
 
Full Harvard Study - click here.

• Want to have some fun?
• Want to start your week right?
• Want to workout at a park?
• RSVP below

Come join me on Mondays at 6:30 AM for 30 min. For 10 bucks cash you and I will do some warm-ups, some sprints, some plyos, some HIITs and HICTs.
All outside. All with a smile. Hit me up and let me know if you can make it.

Rain or shine!

LOCATION: Canyonside Community Park
ADDRESS: 12350 Black Mountain Rd, San Diego, CA 92129.

Now that I'm in my 24 hour fast, I figured I share some facts and news about fasting. A fast can be anything from a pure water-only fast, which I'm on for 24 hours, or add some simple, clean and organic juices. A pure water fast definitely provides the best results.
 
Health Benefits of Intermittent Fasting
Intermittent fasting, anywhere between 12-24 hours, may seem daunting and challenging, but undertaking  this type of fast will ensure that you reap the long-term benefits. Check out the impressive health benefits that intermittent fasting offers and you might try it out yourself:

• Promotes cellular regeneration. Intermittent fasting promotes cell regeneration by triggering autophagy, which is a natural process needed to renew damaged cells. It helps inhibit cancerous growths and chronic disease development.
• Normalizes insulin and leptin sensitivity. Insulin and leptin resistance is one of the main factors for many chronic diseases, including diabetes. Intermittent fasting shifts your body's dependence on glucose, which then stops its constant craving for sugar and normalizes insulin and leptin sensitivity.
• Shifts the body to burn fat for fuel. Limiting your food intake forces your body to switch to burning fat as a source of energy instead of depending on the constant flow of glucose. This can help in weight loss and may lead to better body processes because fat is a more efficient fuel.
• Minimizes cravings and hunger cramps. While fasting may feel like you are starving your body, this can help you avoid cravings and hunger surges  by resetting your body's glucose reliance.
• Boosts cognitive function. Intermittent fasting improves cognitive function by providing the brain with fat instead of glucose.

So Then Why Is Intermittent Fasting Effective?
Think back in time. How did our ancestors live? Researchers suggest that the reason why intermittent fasting works so well is because it's the closest diet to what our ancestors had. The crazy easy access to food nowadays has completely removed the normal "feast and famine" cycle the body needs for regeneration and cell replacement. Intermittent fasting gives the body sufficient time to clean up and remove toxins from the body, which it cannot do with an all-day grazing diet. Not only does intermittent fasting trigger the body's ability to heal and produce efficient cells, it also transitions your body into burning fat for fuel, which is a better source of energy.

Don't Forget these With Intermittent Fasting
Here a few significant factors & tips that you should think about to ensure that you successfully incorporate this strategy into your lifestyle:

• No more processed foods. Eliminate all processed foods from your diet. If you're going to go on an intermittent fast, make sure that the foods you consume during the six- to eight-hour window are real and healthy. Eating processed foods will defeat the purpose of detoxifying your body.
• Water. Drink plenty of water and liquids. During fasting, make sure that you're getting enough liquids to keep yourself feeling full and satisfied. This will help you curb cravings in the beginning of your fasting.
• Support. Get support from friends and family. Fast with your wife, husband or best friend. It is important that you have the support of your friends and family, especially the people you live with. This will provide you with enough motivation and stop you from falling off your diet path.

And don't forget, it all depends on you! It might be hard at the beginning, or the first time you try a fast. The transition period in intermittent fasting may be tough, especially in the first few days, but your commitment, will-power and drive will help you achieve and maintain better health. It's worth a try.
 
Reap the benefits.

Get started early. Ideally before breakfast to take advantage of an extended intermittent fasting period (12 to 16 hours). Do 25 sets each, 3 reps, and you're ready for the World Cup 2018 final!
After your workout, have some warm macha green tea for some extra antioxidants before you eat.
These simple exercises can all be done at home and they will strengthen your core, get your cardiovascular system pumping and set you up for a great day.

Want to Fix Your Gut? Improve your Digestion? Get better Nutrient Absorption?

It's not new that your gut is connected to your brain. This is actually called the brain-gut connection and it explains why:

• You get butterflies in your stomach before going on stage
•  You can get nervous or get stomach cramps before a hard workout or race
• Antidepressants cause nausea and stomach upset, and stomach upset can depress you
• Particular foods cause brain fog or sleepiness
• Why food intolerance or gut inflammation can cause serious behavioral issues
• Why overeating when you’re anxious helps you produce extra "feel good" chemicals
•  And a few more…

The gut is a long, twisted garden hose that extends from your mouth to your butt. And the gut is way more complex than we think.

Some of the common causes for gut issues are:

1. Bacterial Imbalances
   With over 100 trillion cells & 3 pounds of bacteria, your gut is alive. Problems start when your system becomes imbalanced. It can feel like gas, bloating, diarrhea, undigested food, thyroid issues, autoimmune disease and so on. You might also have Candida. Oregano oil, Berberine and grapefruit seed extract can help
2. Leaky Gut
   You pretty much have holes in your intestinal lining. So things pass through that should not. This can lead to inflammation, mal-absorption of nutrients, food intolerances and so forth. It can be caused by lectins found in certain grains, legumes and nuts, stress and more. Try to seal it with compounds that heal your gut, such as bone broth, which provide gelatin, glycine and glutamine. Colostrum can also help fix a leaky gut.
3. Natural Gut Irritants
   Some plants have natural defense mechanisms where leaves are coated to protect the plant and therefore, those plants are harder for humans to be digested. Example: Quinoa. It is coated with what are called saponins. It's almost an indigestible soapy coating that helps protect the quinoa as it passes through a digestive tract so that it will be excreted intact and thus be spread and planted. What to do? Rinse. Rinse. Rinse. Then Soak them over night. Rinse again.

Overall - What can you do? Take good care of your gut! Here a few tips:

• Get good bacteria into your gut (fermented foods, sauerkraut, kefir, raw yogurt to name a few)
• Your diet should include a wide variety of nutrient-dense foods
• Avoid any refined sugars and carbs
• No vegetable oils (canola, corn or soy oil!)
• Chew each and every bite of food at least 25 times!

Full article with more details & references here:

• Do you know anybody who could use our help?
• Maybe a good friend, family member or neighbor who needs some advice with his or her nutrition?
• Perhaps a co-worker who has tried different diets but cannot seem to lose those last 10 pounds?
• Or you might know an athlete who's good, fast and strong, but just cannot seem to win?
• Know someone who could benefit from a healthier lifestyle?
• Maybe a little grocery shopping assistance would get your family member back on track?
• Or you know someone who is constantly workout the same way and not getting anywhere?

If you refer someone and they end up signing up for any service with us, we'll mail you $20. No strings attached. Limited time offer. A total of ten $20 bills will be mailed out. So act soon!

Thanks and have a great & healthy week.

Stop complaining. Yes, the weekend’s over, but there is something to commemorate, a study published in the American Journal of Preventive Medicine found that Monday is the healthiest day of the week. Followed by Tuesday. And then things get progressively worse from there. No surprise, right? On Monday we pledge to make healthy choices and ask forgiveness for all of our eating sins of the weekend. A few tips that will help you establish a healthy baseline for the rest of your week. If you can, rinse and repeat on Tuesday, Wednesday, Thursday, and Friday.

1. Hit the gym, go for a long walk, play with your kids outside, ride your bicycle - GET ACTIVE ON MONDAY (and all other days if you can) - It will flood your system with endorphins that will make you happier to face Tuesday and the rest of the week.

2. Eat Right - Plan your meals for the week. Make sure you start the week off with a good and healthy game plan. Prep as much healthy and wholesome food on Sunday so that you're ready for the new week. Buy those organic and fresh produce at the local farmer's market over the weekend, then prep them so that you're ready for the next work week.

3. Eat Less - but choose higher quality. Clean, wholesome and fresh ingredients can make a huge difference. Maybe go meatless for a day. A plant-based diets can help with weight loss over conventional diets, and that without emphasizing caloric restriction. No need to go full-blown veggie to take advantage of these benefits, maybe try starting your week off with Meatless Monday.

4. Sleep! De-Stress! Meditate - We all know stress is everywhere. Work, home, or on the road. It's known that chronic stress prompts a surge in the “fight or flight” hormone cortisol, which can tear down muscle fiber, impair blood sugar metabolism and boost the brain chemical neuropeptide Y, which sparks cravings. So relax. Breath. Go for a relaxing walk at the beach or in your local park.

5. Have Fun - It goes hand-in-hand with de-stressing. Life is hard and we all have lots of things that must be done, and they're not always fun. However, try to find something fun to do every day. Laughter is proven to improve your health. Watch a funny movie, read a good book, tell jokes or go to a Comedy club.

If you need help with any of these simple tips, please don't hesitate to contact DannyTheCoach

#stayfit #stayhealthy #stayinshape #eatallorganic #eatlocal #eatrealfood #eatfresh #eatorganic #sdfit #sdhealthcoach #sdhealthconsultant #sdnutrition #swissfit #sdfitness #sandiegonutrition #sandiegohealthconsultant #sandiegocoach #sandiegonutritionconsultant #meditate #relaxyourmind #breathandrelax #sandiegofitness

We live in a hectic world. Everything should be done yesterday, by lunch or now. Take some time for yourself. Take some time to relax, meditate and reflect. It doesn't have to be a lot of time. A few minutes a day will work just fine. As long as you do it. Find a comfortable spot at home, a peaceful place in your local park, a quiet corner in your office lunchroom or if you can't find some quiet time, just relax in your parked car. Then, just sit quietly, close your eyes, imagine a beautiful place and breath! Listen to your breath. Inhale and exhale. Don't try to force anything, just breath. If thoughts come to you, let them come. Acknowledge them but don't judge them. Keep focusing on your breath. Inhale and exhale. Do that for a few minutes each day and you'll find yourself in a more relaxed state. I guarantee it! Enjoy the breathing.

Sauna therapy has been around for centuries as a way to detoxify your body, but did you know that full spectrum infrared saunas can go even further by heating up your body's core to a cellular level, where most toxins are stored? Most recently, researchers in Finland, a country where most homes come equipped with a sauna, found that men who used a sauna four to seven times a week for an average length of 15 minutes had a 66 percent lower risk of developing dementia, and 65 percent lower risk of Alzheimer's, compared to men who used the sauna only once a week.

Infrared's deep penetrating heat is what most effectively stimulates metabolic activity, which in turn triggers the release of stored toxins through sweat, as well as through the liver and kidneys. Other reasons may include a boost of brain health, lowering inflammation and blood pressure, improving vascular function and enhancing relaxation and well-being.

Just think about a fever: a hotter body increases metabolic activity, kills unwanted intruders and simulates the release of toxins. Even viruses and sometimes tumor cells can be destroyed in the infrared heat.

Your skin is the largest organ in your body and your sweat glands are one way of cleansing your skin and releasing toxins that build up in your cells. Lack of sweating may actually result in an increased toxic load over time, which in turn can adversely affect your heart and brain.
 
Traditional Sauna vs. Infrared Saunas vs. Full Spectrum Infrared Saunas

• Traditional hot rock and steam saunas operate at extremely high temperatures in excess of 200 degrees Fahrenheit. This kind of heat is uncomfortable for many people, and it is not necessarily effective as it simply heats the air around you. Still better than not sweating.
  
• Infrared light, experienced as heat, is the invisible part of the sun's spectrum and is necessary for all living things. Far infrared has the ability to penetrate human tissue providing a deep, detoxifying sweat. Far infrared saunas are the most common on the market.
  
• Full spectrum saunas emit three infrared wavelengths independently – near, mid and far. At optimal frequencies, the different wavelengths can precisely target specific benefits. Near infrared light shouldn't be confused with ordinary red light. Therapeutic near infrared light is invisible to the naked eye and has a consistent output without extreme heat or light.
  

 
Key Tips for a Positive Sauna Experience

• Pre-sauna session, hydrate with at least 8 ounces of water to prepare your body for an increase in core body temperature. It is best to maintain peak hydration throughout the day by drinking half of your body weight in ounces of water. Example: body weight 160 pounds = 80 ounces of water.
  
• To get your body accustomed to infrared therapy, start with 10-15 minute sessions at 100° F every other day. The optimal sauna experience occurs between 100° and 130°.
  
• Gradually increase session length towards 40 minute daily sessions at the optimal temperature range.
  
• Don't be surprised if you don't sweat during the first few sessions. Sweating will increase with regular use, removing toxins and leaving you feeling refreshed and rejuvenated.
• Listen to your body and be aware of excessive detoxifying. If you begin to feel flu-like symptoms, discontinue use and consult your physician.
• Post sauna session, drink at least 24 ounces of water or electrolytes (pure sea salt) to rehydrate. Dry off with a clean towel, then and let your body cool naturally.
• You can follow up later with a refreshing shower.

Enjoy your heat session.

We've talked about the importance of sunshine in a previous article but we came across new, supplementing and interesting data from Dr. M. F. Holick, Ph.D., M.D. He's a Professor of Medicine, Physiology and Biophysics; a Director of the General Clinical Research Unit; and a Director of the Bone Health Care Clinic and the Director of the Heliotherapy, Light, and Skin Research Center at Boston University Medical Center. He's done extensive research on Vitamin D. He determined the mechanism for how vitamin D is synthesized in the skin, demonstrated the effects of aging, obesity, latitude, seasonal change, sunscreen use, skin pigmentation, and clothing on this vital cutaneous process. (Source: Dr. Holick's website - link below)

Here is the fantastic info from an interview with Dr. Holick about sunlight and vitamin D. Reasonable sun exposure provides health benefits not obtained via vitamin D supplementation. It reduces risk of: melanoma, all cause mortality, breast cancer, blood pressure, MS, obesity & Type II Diabetes. It increases the risk of: non-melanoma skin cancer.

Health benefits associated with sun exposure that you do not get from solely supplementing with vitamin D:

• When exposed to sunlight, you produce beta endorphin, this is what makes people “feel better” in the sunlight.
•  When exposed to sunlight, you make nitric oxide, which is a natural way of reducing blood pressure.  This results in feeling more relaxed.
• A whole host of other important biochemicals in your skin that may be important for your health.

Could some of this be tied to living in a blue zone/green zone?

• Earlier studies in 1915 showed that outdoor workers had significantly less risk of dying of cancer than indoor workers.
• This was followed up in 1940 by Dr. Apperly who showed that if you lived in the Northeast you are more likely to die of cancer than if you lived down South.

Is it better to shoot for optimum sun exposure, optimum vitamin D levels, or both?

• Both. Use D Minder app for sun exposure + 5-6,000 IU of vitamin D per day
• Can’t do it with sun alone, can’t do with vitamin D supplementation alone

Note about Sunscreen

• An SPF of 30 put on properly, has been shown to reduce ability to make vitamin D in your skin by about 95%

Note about Vitamin D supplement

• 5000-6000 units of vitamin D every day no matter the season

Dr. Holick’s recommendations for ideal levels of vitamin D

• Minimum 30 ng/ml, however 40-60 ng/ml is ideal. Max 100. Over 150 - 200 is dangerous

 
Dr. Holick’s guidelines for obtaining adequate sun exposure

• Obtain unprotected, non-burning, sun exposure
• Use sun block on back of hands and face

What to do in the winter?

• As our ancestors were migrating north and south of the Equator vitamin D was stored in their body fat
• The half life is about two to three weeks. Meaning you could get through winter and still be vitamin D sufficient if you’re starting out at a level of 60
• If you get your level around 40 to 60, there will be minimum fluctuation in your blood levels as long as you continue to take that 5000 units of vitamin D every day because the higher your blood level, the less variation and change in your 25-hydroxy vitamin D for either an increased dose or lack of sun exposure

What about tanning beds?

• Don't use tanning beds
• One study found increased risk of all cause mortality and cancer death
• Certain “safe” tanning beds (UVA and no UVB) are worse for your health – there's no vitamin D and you are damaging your skin
• If it's putting out a lot of UVB you should be in that bed for a shorter time (half the time ideally)
• Always protect your face

What about people with malabsorption issues?

• “Highly absorbable” forms of vitamin D (liposomal, micellized, creams) don't have any evidence showing they work
• 50% of the tanning time, always protect your face.

Dermatology community

• Opinions here are changing – the world health organization now recommends getting sensible sun exposure.
• There was a paper published in 2003 in the Journal of Investigative Dermatology. Kennedy is the first author. He concluded that “occupational sun exposure reduces your risk for developing the most deadly skin cancer, malignant melanoma.”

Sources:
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