Unwind in the evening with a relaxing hot tub session designed to provide similar benefits to sauna use while offering a more social and relaxing environment. This routine focuses on stress reduction, potential cardiovascular benefits, and sleep improvement.

• Potential cardiovascular health benefits similar to sauna use
• Significant stress reduction and relaxation
• Opportunity for meaningful social connection
• Potential improvement in sleep quality

In this video, expect to learn:

• How often Rhonda uses the sauna
• Rhonda's sauna temperature & humidity
• How long Rhonda stays in the sauna (and how she knows when to get out)
• Why Rhonda uses the sauna after exercising
• Why Rhonda often uses her jacuzzi instead of the sauna
• What to do for heat stress if you don't have access to a sauna
• How Rhonda hydrates post-sauna & whether she takes electrolytes
• Rhonda's thoughts on post-sauna cold therapy

Download the FREE 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/

Watch the full video on the @Medcram channel: https://www.youtube.com/watch?v=RWkv9ad7zvc

Boost your fitness routine by incorporating a sauna session immediately after high-intensity exercise. This combination leverages both exercise-induced heat stress and additional heat exposure from the sauna, potentially maximizing cardiovascular and metabolic benefits as seen in epidemiological studies.

• Amplified workout benefits through combined exercise and heat stress
• Improved cardiorespiratory fitness beyond exercise alone
• Enhanced activation of heat shock proteins for potential longevity and health benefits

• Rhonda's sauna routine:
  • Frequency of use
  • Temperature and humidity settings
  • Duration of sessions
  • How she determines when to exit
• Why Rhonda uses the sauna post-exercise
• Rhonda's preference for jacuzzi over sauna in some cases
• Alternatives for heat stress without sauna access
• Post-sauna hydration and electrolyte intake
• Rhonda's thoughts on combining sauna use with cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

A routine focused on heat therapy benefits, particularly for days without intense exercise.

• Activation of heat shock proteins for cellular resilience
• Potential cardiovascular health benefits (observed in longevity studies)
• Stress reduction and improved mental well-being

Learn about Rhonda's sauna practices, including:

• Frequency of use
• Temperature and humidity settings
• Session duration and how she determines when to exit
• Post-exercise sauna use rationale
• Jacuzzi use as an alternative
• Heat stress options without sauna access
• Post-sauna hydration and electrolyte intake
• Thoughts on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

This routine outlines a standalone sauna session without prior exercise, based on Dr. Sharon Horesh Bergquist's recommendations for those who prefer or need to use the sauna independently of workouts.

• How often Rhonda uses the sauna
• Rhonda's sauna temperature & humidity settings
• Duration of Rhonda's sauna sessions (and how she knows when to exit)
• Why Rhonda uses the sauna after exercising
• Rhonda's preference for jacuzzi over sauna in some cases
• Alternative heat stress methods if you don't have sauna access
• Rhonda's post-sauna hydration routine and thoughts on electrolytes
• Rhonda's perspective on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

This routine combines high-intensity interval training with a sauna session for maximum cardiovascular benefits and heat shock protein activation. It's based on Dr. Sharon Horesh Bergquist's personal protocol.

• How often Rhonda uses the sauna
• Rhonda's sauna temperature & humidity settings
• Duration of Rhonda's sauna sessions (and how she knows when to exit)
• Why Rhonda uses the sauna after exercising
• Rhonda's preference for jacuzzi over sauna in some cases
• Alternatives for heat stress without sauna access
• Rhonda's post-sauna hydration strategy, including electrolyte use
• Rhonda's thoughts on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel