1 00:00:16,480 --> 00:00:20,439 Speaker 1: Hey, everyone, Emily Badi here you are listening to another 2 00:00:20,480 --> 00:00:25,000 Speaker 1: installment of Five Minute Friday and Hurdle. I had a 3 00:00:25,000 --> 00:00:30,760 Speaker 1: realization the other day and I have been mulling over 4 00:00:30,880 --> 00:00:35,600 Speaker 1: it ever since. I was out to drinks with a 5 00:00:35,640 --> 00:00:39,240 Speaker 1: friend of mine, someone who is currently in the thick 6 00:00:39,400 --> 00:00:42,000 Speaker 1: of it, to say the least, with a young baby. 7 00:00:42,560 --> 00:00:45,360 Speaker 1: And if you have been there, I'm sure that you 8 00:00:45,600 --> 00:00:48,640 Speaker 1: know this vibe. The exhaustion is real. The stakes of 9 00:00:48,680 --> 00:00:52,160 Speaker 1: her daily life likely feel massive. 10 00:00:53,200 --> 00:00:55,520 Speaker 2: She is in it. 11 00:00:56,000 --> 00:00:59,280 Speaker 1: And as we were sitting there, I caught myself. I 12 00:00:59,360 --> 00:01:03,960 Speaker 1: realized I wasn't really letting her ask about me, or 13 00:01:04,120 --> 00:01:06,840 Speaker 1: when she did, I'd give a two sentence update and 14 00:01:06,880 --> 00:01:11,880 Speaker 1: then immediately pivot back to her. My internal monologue was 15 00:01:12,160 --> 00:01:13,960 Speaker 1: her life is so much bigger right now. 16 00:01:14,520 --> 00:01:16,920 Speaker 2: My work stress, or. 17 00:01:16,800 --> 00:01:20,400 Speaker 1: What I'm doing at the gym, or what's going on 18 00:01:20,440 --> 00:01:24,880 Speaker 1: with my apartment lease situation, my personal drama. It's just 19 00:01:25,280 --> 00:01:29,920 Speaker 1: not as important now. Admittedly, this is not the first 20 00:01:29,920 --> 00:01:32,040 Speaker 1: time that it's come up lately. In fact, it comes 21 00:01:32,120 --> 00:01:36,440 Speaker 1: up constantly. Another friend actually called me out on this 22 00:01:36,520 --> 00:01:39,040 Speaker 1: recently when I was telling her about something that I 23 00:01:39,080 --> 00:01:42,160 Speaker 1: was going through that was really bothering me. A genuine 24 00:01:42,200 --> 00:01:46,360 Speaker 1: hurdle that I was navigating. And I started the sentence 25 00:01:46,440 --> 00:01:48,400 Speaker 1: with I know there are so many bigger problems in 26 00:01:48,400 --> 00:01:52,240 Speaker 1: the world, but and she stopped me. She literally stopped me, 27 00:01:52,400 --> 00:01:56,000 Speaker 1: and she said, why are you qualifying your struggle? 28 00:01:57,960 --> 00:01:59,480 Speaker 2: Yeah, little mic drop right there. 29 00:01:59,760 --> 00:02:02,160 Speaker 1: She was like, why are you apologizing for having a 30 00:02:02,160 --> 00:02:04,640 Speaker 1: hard time just because someone else might have it harder? 31 00:02:04,720 --> 00:02:07,800 Speaker 1: And this is such an important question. It is a 32 00:02:08,480 --> 00:02:16,160 Speaker 1: question that I have stopped myself from asking before. I 33 00:02:16,240 --> 00:02:21,239 Speaker 1: have been living in the disclaimer trap for a while, 34 00:02:22,560 --> 00:02:26,440 Speaker 1: and although there have been moments where I successfully pull 35 00:02:26,520 --> 00:02:29,000 Speaker 1: myself out of it, I have a feeling a lot 36 00:02:29,000 --> 00:02:32,080 Speaker 1: of you are living there too. We do this, or 37 00:02:32,080 --> 00:02:35,240 Speaker 1: at least I do this because I think it's humble right. 38 00:02:35,960 --> 00:02:41,519 Speaker 1: By acknowledging the I don't know, starving children, or violence 39 00:02:41,560 --> 00:02:44,040 Speaker 1: that's going on in our country, or friend with a 40 00:02:44,080 --> 00:02:50,680 Speaker 1: newborn or insert global crisis here, I am being perspective driven. 41 00:02:51,520 --> 00:02:55,360 Speaker 1: But the truth is that comparative suffering helps no one. 42 00:02:55,840 --> 00:02:59,440 Speaker 1: I'm gonna say that one more time. Comparative suffering helps 43 00:02:59,840 --> 00:03:03,440 Speaker 1: no When you disclaim your life, two things happen. 44 00:03:03,520 --> 00:03:04,880 Speaker 2: First of all, you create a wall. 45 00:03:05,000 --> 00:03:08,120 Speaker 1: So by deciding that your stuff isn't important enough to share. 46 00:03:08,560 --> 00:03:11,200 Speaker 1: You're actually denying your friends a chance to be there 47 00:03:11,240 --> 00:03:15,320 Speaker 1: for you. You're turning a friendship into a one way 48 00:03:15,440 --> 00:03:19,720 Speaker 1: support system, and that is not a beneficial experience for 49 00:03:19,960 --> 00:03:23,520 Speaker 1: either party. And then the second thing that happens is 50 00:03:24,120 --> 00:03:29,120 Speaker 1: you're unintentionally gaslighting yourself. You're telling your own brain that 51 00:03:29,160 --> 00:03:33,600 Speaker 1: your feelings aren't valid unless they hit a certain tragedy threshold. 52 00:03:34,600 --> 00:03:36,880 Speaker 1: Empathy is not a finite resource, and that is what 53 00:03:36,920 --> 00:03:40,240 Speaker 1: I'm reminding myself of this week. My friend having a 54 00:03:40,280 --> 00:03:42,800 Speaker 1: baby doesn't mean that there's less room in the world 55 00:03:42,840 --> 00:03:46,880 Speaker 1: for my career pivot or burnout from my workout situation 56 00:03:47,120 --> 00:03:51,400 Speaker 1: or whatever I'm navigating. In fact, for that friend with 57 00:03:51,560 --> 00:03:55,240 Speaker 1: the baby, well hearing about my life, which includes messy 58 00:03:55,320 --> 00:04:00,320 Speaker 1: and quote unquote unimportant parts that might be exactly piece 59 00:04:00,320 --> 00:04:05,040 Speaker 1: of normalcy that she's craving. So if you're a high achiever, 60 00:04:05,600 --> 00:04:09,040 Speaker 1: if you're a fixer, if you're like me, a people person, 61 00:04:10,600 --> 00:04:13,800 Speaker 1: you are probably a pro At the disclaimer you say 62 00:04:14,440 --> 00:04:17,120 Speaker 1: it's a first world problem, but or I shouldn't complain 63 00:04:17,200 --> 00:04:20,840 Speaker 1: because or this is so small compared to what you're doing. 64 00:04:21,680 --> 00:04:25,159 Speaker 2: We need to stop slam's hand on desk. 65 00:04:25,200 --> 00:04:28,719 Speaker 1: We need to stop because your heart doesn't have to 66 00:04:28,760 --> 00:04:29,640 Speaker 1: be the hardest in. 67 00:04:29,600 --> 00:04:31,320 Speaker 2: The room to be valid. 68 00:04:31,960 --> 00:04:34,680 Speaker 1: Your herd does not have to be the hardest in 69 00:04:34,720 --> 00:04:37,640 Speaker 1: the room to be valid. Your joy, just like mine, 70 00:04:37,680 --> 00:04:40,200 Speaker 1: doesn't have to be the biggest to be worth celebrating. 71 00:04:40,240 --> 00:04:43,720 Speaker 1: When we minimize our own experiences, we contribute to this 72 00:04:43,839 --> 00:04:47,599 Speaker 1: narrative that we and our lives simply matter less. 73 00:04:47,680 --> 00:04:49,200 Speaker 2: And that, ain't it. 74 00:04:49,520 --> 00:04:52,400 Speaker 1: That's a hurdle that we have to stop putting in 75 00:04:52,520 --> 00:04:56,880 Speaker 1: our own way. I am challenging myself to this this week, 76 00:04:57,000 --> 00:04:59,800 Speaker 1: and I'm going to challenge you as well. This week, 77 00:05:00,000 --> 00:05:04,279 Speaker 1: I am deleting the disclaimer. So maybe the next time 78 00:05:04,480 --> 00:05:06,760 Speaker 1: that you're talking to a friend or even just journaling 79 00:05:06,800 --> 00:05:10,560 Speaker 1: to yourself, catch the butt or the I know there 80 00:05:10,560 --> 00:05:14,760 Speaker 1: are bigger problems, just delete the sentence, state your truth. 81 00:05:15,279 --> 00:05:17,840 Speaker 1: I am struggling with this right now. I am really 82 00:05:17,839 --> 00:05:22,280 Speaker 1: proud of this right now, period, full stop, No apology necessary. 83 00:05:23,160 --> 00:05:26,239 Speaker 2: I matter, you matter, your stuff matters. 84 00:05:25,960 --> 00:05:28,840 Speaker 1: And the people who love you, they want the whole 85 00:05:29,200 --> 00:05:32,720 Speaker 1: version of you, not the edited or the diminished one. 86 00:05:33,279 --> 00:05:35,279 Speaker 1: It's a constant work in progress. 87 00:05:35,440 --> 00:05:36,000 Speaker 2: I get it. 88 00:05:36,200 --> 00:05:39,000 Speaker 1: Like I said, there are moments in my existence that 89 00:05:39,040 --> 00:05:42,120 Speaker 1: I am good at exercising everything I am preaching here, 90 00:05:42,160 --> 00:05:46,800 Speaker 1: and there are moments where it just doesn't feel important. 91 00:05:47,480 --> 00:05:48,280 Speaker 2: It's important. 92 00:05:48,680 --> 00:05:53,080 Speaker 1: You're important, your feelings matter, your problems matter, and no 93 00:05:53,480 --> 00:05:55,360 Speaker 1: disclaimer necessary. 94 00:05:56,480 --> 00:05:58,520 Speaker 2: And now a listener question. 95 00:05:59,160 --> 00:06:01,640 Speaker 1: Hey, Emily, my name is Anna, and I just want 96 00:06:01,680 --> 00:06:04,000 Speaker 1: to talk about the sauna. I see that it's something 97 00:06:04,040 --> 00:06:07,080 Speaker 1: that you do regularly, and I'm wondering why, what does 98 00:06:07,120 --> 00:06:09,400 Speaker 1: it do for you? Should I be doing it? Can 99 00:06:09,440 --> 00:06:12,320 Speaker 1: I do it if I'm not also cold plunging. Just 100 00:06:12,360 --> 00:06:15,440 Speaker 1: give me the lowdown. Thanks so much, appreciate you, Anna, 101 00:06:15,480 --> 00:06:18,599 Speaker 1: This is a good question. I love the sauna. I 102 00:06:18,680 --> 00:06:23,239 Speaker 1: am currently trying to go in for around twenty minutes 103 00:06:23,360 --> 00:06:28,240 Speaker 1: four times a week, and you can garner the benefits 104 00:06:28,360 --> 00:06:31,520 Speaker 1: from going in a sauna less than that. That's just 105 00:06:31,600 --> 00:06:35,400 Speaker 1: my current protocol. So let's talk a little bit about 106 00:06:35,440 --> 00:06:37,320 Speaker 1: what's going on in the sauna. When you sit in 107 00:06:37,320 --> 00:06:41,040 Speaker 1: a sauna or your body is basically going under thermal stress. 108 00:06:41,560 --> 00:06:44,919 Speaker 1: And what happens during that is that, in order to 109 00:06:44,960 --> 00:06:47,800 Speaker 1: cool you down in this room, your body, well your 110 00:06:47,800 --> 00:06:50,919 Speaker 1: heart specifically is pumping blood to the surface of the 111 00:06:50,960 --> 00:06:55,560 Speaker 1: skin so you can sweat. That process is strengthening your 112 00:06:55,600 --> 00:07:00,000 Speaker 1: heart muscle. What's happening there is that you are improving 113 00:07:00,120 --> 00:07:03,760 Speaker 1: vascular compliance, which is how flexible yarteries are, and that 114 00:07:03,920 --> 00:07:07,560 Speaker 1: is why sauna users have been scientifically shown to have 115 00:07:07,680 --> 00:07:13,679 Speaker 1: significantly lower risks of cardiovascular disease. Now, in this process, 116 00:07:13,720 --> 00:07:17,720 Speaker 1: your heart rates also getting higher. Often I could reach 117 00:07:17,760 --> 00:07:21,600 Speaker 1: a heart rate between one ten and one twenty in 118 00:07:21,640 --> 00:07:26,480 Speaker 1: the sauna. But with that said, this does not replace cardio. 119 00:07:26,960 --> 00:07:29,720 Speaker 1: If you were to swap out like your morning walk 120 00:07:30,080 --> 00:07:32,480 Speaker 1: or run or whatever you might do to get your 121 00:07:32,520 --> 00:07:35,640 Speaker 1: heart rate up for a sauna session, you're missing out 122 00:07:35,680 --> 00:07:36,880 Speaker 1: on a few things. 123 00:07:36,880 --> 00:07:38,160 Speaker 2: One muscular adaptation. 124 00:07:38,680 --> 00:07:42,120 Speaker 1: Cardio requires muscle fibers to contract, and in the sauna 125 00:07:42,240 --> 00:07:45,600 Speaker 1: your muscles are relaxed. You're also not doing anything when 126 00:07:45,640 --> 00:07:47,920 Speaker 1: it comes to loading, so you're not doing anything to 127 00:07:48,000 --> 00:07:49,040 Speaker 1: improve your bone. 128 00:07:48,760 --> 00:07:49,920 Speaker 2: Density in the sauna. 129 00:07:50,320 --> 00:07:54,920 Speaker 1: And then lastly, when we work out, exercise creates lactate, 130 00:07:55,280 --> 00:07:58,880 Speaker 1: which is a metabolic byproduct that the body then learns 131 00:07:58,960 --> 00:08:01,640 Speaker 1: to clear the mole stress you're experiencing in the sauna, 132 00:08:01,680 --> 00:08:04,760 Speaker 1: it doesn't produce the same metabolic let's call it garbage 133 00:08:05,240 --> 00:08:08,760 Speaker 1: that physical movement does, so you're not training those specific 134 00:08:08,840 --> 00:08:10,200 Speaker 1: metabolic pathways. 135 00:08:10,680 --> 00:08:13,200 Speaker 2: What does happen in the sauna and why I love it? 136 00:08:13,240 --> 00:08:16,600 Speaker 1: Firstly, we can talk about the mental calming that this 137 00:08:16,680 --> 00:08:19,280 Speaker 1: experience provides for me. It's one of the few places 138 00:08:19,280 --> 00:08:21,800 Speaker 1: I don't bring my phone. Although I love, love, love 139 00:08:21,880 --> 00:08:24,080 Speaker 1: to listen to a podcast or music, in the sauna, 140 00:08:24,560 --> 00:08:26,680 Speaker 1: I don't bring my phone inside. I'm like other people 141 00:08:26,720 --> 00:08:28,480 Speaker 1: and I'm like, is your phone not overheating? That's what 142 00:08:28,520 --> 00:08:29,960 Speaker 1: would happen to mine in here. 143 00:08:30,320 --> 00:08:31,000 Speaker 2: I digress. 144 00:08:31,320 --> 00:08:34,200 Speaker 1: I love it for the mental like just time for 145 00:08:34,320 --> 00:08:35,840 Speaker 1: myself and myself only. 146 00:08:35,920 --> 00:08:40,120 Speaker 2: That is idyllic. But also what's happening in the sauna 147 00:08:40,280 --> 00:08:41,439 Speaker 2: is that with that. 148 00:08:41,559 --> 00:08:45,760 Speaker 1: Increased blood flow, you are bringing fresh oxygen and nutrients 149 00:08:45,840 --> 00:08:49,360 Speaker 1: directly to the muscles. I've talked about this on the 150 00:08:49,400 --> 00:08:52,240 Speaker 1: show before, but basically, when you work out, you're creating 151 00:08:52,280 --> 00:08:55,240 Speaker 1: micro tears and the muscles that naturally repair themselves over 152 00:08:55,240 --> 00:08:57,840 Speaker 1: the course of about forty eight hours. It's nothing to 153 00:08:57,920 --> 00:09:01,880 Speaker 1: be worried about. But in the sauna, you're bringing all 154 00:09:01,920 --> 00:09:05,880 Speaker 1: of this goodness to the muscles, so you're essentially like 155 00:09:06,000 --> 00:09:10,800 Speaker 1: creating a super highway for recovery. This is good, This 156 00:09:10,920 --> 00:09:14,360 Speaker 1: is a big reason likely why we've seen that regular 157 00:09:14,400 --> 00:09:19,520 Speaker 1: sauna use has been shown to significantly decrease delayed onset 158 00:09:19,559 --> 00:09:20,400 Speaker 1: muscle soreness. 159 00:09:21,000 --> 00:09:23,360 Speaker 2: We are busy, busy people. 160 00:09:23,640 --> 00:09:27,760 Speaker 1: We've got a lot to do, and so I am saying, 161 00:09:28,320 --> 00:09:30,800 Speaker 1: why not give yourself a leg up to feel better 162 00:09:30,800 --> 00:09:33,400 Speaker 1: in your body to recover? Well. Oh, and I want 163 00:09:33,440 --> 00:09:35,280 Speaker 1: to make sure that I answer this last part of 164 00:09:35,320 --> 00:09:38,240 Speaker 1: your question. Should I even bother with the sauna if 165 00:09:38,240 --> 00:09:42,720 Speaker 1: I'm not doing a cold plunge? Absolutely, I do not 166 00:09:42,840 --> 00:09:44,920 Speaker 1: cold plunge regularly whatsoever. 167 00:09:45,120 --> 00:09:47,239 Speaker 2: But I do sauna regularly. 168 00:09:47,600 --> 00:09:49,960 Speaker 1: Something to know about a cold plunge is a cold 169 00:09:49,960 --> 00:09:55,120 Speaker 1: plunge typically blunts muscle growth. So if you're hopping into 170 00:09:55,360 --> 00:10:00,160 Speaker 1: a cold tub immediately after doing a strength workout, well, 171 00:10:00,200 --> 00:10:03,320 Speaker 1: the rule of thumb is don't do it. The rule 172 00:10:03,360 --> 00:10:05,200 Speaker 1: of thumb is that you should wait at least four 173 00:10:05,280 --> 00:10:07,520 Speaker 1: to six hours after your workout before. 174 00:10:07,240 --> 00:10:08,960 Speaker 2: You're doing a cold plunge. 175 00:10:09,000 --> 00:10:12,800 Speaker 1: If your goal is building muscle or strength, yeah, because 176 00:10:12,840 --> 00:10:16,240 Speaker 1: basically what happens is that strength training creates good inflammation, 177 00:10:16,320 --> 00:10:19,120 Speaker 1: those micro tears I talked about that tells your muscles 178 00:10:19,160 --> 00:10:22,800 Speaker 1: to grow, and the cold plunge turns off that signal. 179 00:10:23,240 --> 00:10:26,160 Speaker 1: What you can do with the sauna is that you 180 00:10:26,320 --> 00:10:30,120 Speaker 1: can sauna right after you lift, because that doesn't blunt 181 00:10:30,320 --> 00:10:33,200 Speaker 1: this growth signal that I'm talking about. It enhances the 182 00:10:33,240 --> 00:10:36,719 Speaker 1: repair because of all the things that I've spoken on. 183 00:10:37,240 --> 00:10:40,160 Speaker 1: So those are some things that you should know about 184 00:10:40,160 --> 00:10:42,640 Speaker 1: doing the two of them together. There are so many 185 00:10:42,679 --> 00:10:45,199 Speaker 1: different protocols and everything about combining the two that I'm 186 00:10:45,200 --> 00:10:48,160 Speaker 1: not going to get into right now, but I hope 187 00:10:48,240 --> 00:10:52,280 Speaker 1: that this information is helpful for you. Again, just so 188 00:10:52,360 --> 00:10:55,800 Speaker 1: you know, to reiterate my qualifications for disseminating this information, 189 00:10:56,080 --> 00:10:58,800 Speaker 1: I am a certified personal trainer as well as a 190 00:10:58,840 --> 00:11:02,520 Speaker 1: certified run code which although if you are interested in 191 00:11:02,720 --> 00:11:06,960 Speaker 1: exercising any of these modalities, I would recommend that you 192 00:11:07,080 --> 00:11:10,160 Speaker 1: always consult one on one with an expert in your network. 193 00:11:10,520 --> 00:11:15,280 Speaker 1: Always good to get that personalized advice. What an episode 194 00:11:15,320 --> 00:11:19,520 Speaker 1: today A breadth of topics to say the least. Oh man, 195 00:11:19,559 --> 00:11:21,720 Speaker 1: I appreciate you guys. I'm over at Emily Body and 196 00:11:21,800 --> 00:11:24,600 Speaker 1: at Hurdle Podcast. Another Hurdle Conquered