#saunaspace

[jnh-lifestyles-saunas]

Where Would You Put Your Sauna❔ First consideration is sizing. Are you adding it to a home gym? Bedroom? Bathroom? Man cave? She shed? Zen room? Measure the space, then review our collections! 📷www.theharmonymountainhouse.com

[ketokamp]

The Insane Benefits Of Red Light Therapy For Healing The Body & Mind | B...

One of my favorite biohacking tips that I share on stages all across the world is to take advantage of photobiomodulation. 🌞

What exactly is it? It's light therapy. Light therapy has thousands of studies, proven to help your mitochondria produce more energy (which helps you burn more fat), boost energy levels and focus, heal digestive issues, recover faster from workouts and MORE. 💪🧠

The best way to take advantage of photobiomodulation is to get outside and get more sunshine, just don't get burned. 🌳🌻 The second best way is to use a red light therapy device, which is something I use every day. 🔴

I just released a new interview with Brian Richards from SaunaSpace that explains the insane benefits of red light therapy and sauna therapy.

Click below to watch it now. 🎥

[annikalita]

How to set up a home sauna for less than $100

Confession: I am a closet sauna user. Let me explain: I’m not ashamed of my sauna use. Nor do I try to keep it a secret. No, I mean it literally: I built a sauna IN A CLOSET. And it cost less than a hundred bucks!

Saunas have been used throughout the world for hundreds of years and have been linked to a wide range of health benefits. Sauna’s effects on circulatory, cardiovascular, and immune functions reduce the risk of diseases such as high blood pressure, cardiovascular disease, pulmonary diseases, and dementia. Sauna use has been shown to improve chronic pain and reduce cardiac and all-cause mortality.

Sauna use has also been associated with improved endurance, muscle mass, and neurogenesis (growth of new brain cells), as well as reduced inflammation. The heat stress of a sauna triggers many of the same physiologic responses that exercise does.

I’ve had lots of questions about how I created my home sauna. People often assume that an in-home sauna is an expensive extravagance - and it certainly can be. However, it can be done very well on the cheap, and requires no tools or handyman skills!

I’ve written previously about the health benefits of red and near-infrared light. My setup has the benefits of red/NIR light plus the benefits of a sauna! I modeled it after the SaunaSpace portable sauna, which has gotten rave reviews and is used and lauded by health experts such as Chris Kresser and Dr. Terry Wahls. It’s made with lovely natural materials and is beautiful to look at, and, I assume (I haven’t tried it myself), a pleasure to use. Unfortunately, it costs more than $3000.

Let’s take a minute to reverse-engineer the SaunaSpace. It consists of

An enclosure

Four infrared heat lamps

That’s basically it! An enclosure can be created in a closet or bathroom (SaunaSpace even sells a kit for making a sauna in a bathtub). For my enclosure, I used a closet in the bedroom that was my daughter’s before she moved out.

SaunaSpace uses 250 watt infrared heat lamps, which are available on Amazon and at most home improvement stores and hardware stores. They typically cost less than $10 each.

SaunaSpace has a beautiful wood fixture for the bulbs; since I lack any construction or crafty skills, I opted for clamp lights. These lights are often used as worklights in shops, basements, or job sites, and are also available on Amazon or at any home improvement or hardware store for about $10. I’ve used the clamp light-infrared bulb setup in the past to raise baby chicks. Make sure you choose a clamp light rated for the wattage of the bulb you’re using!

Next, you need something to clamp the lights on. I first tried a shelf we had inherited from a friend which hadn’t yet been assigned a place in our home. It worked okay, but it was difficult to aim the lights precisely.

I was complaining about the shelf when my husband and I were returning from a walk one day; there was a hand truck in our driveway, and at the same time we said “how about that?” I transferred all the clamp lights to the hand truck, and it worked much better than the shelf.

I also experimented with a wooden laundry rack, which worked quite well - but, we need it for laundry. My point is: you probably already have an object in your home which could be used for the lights. No need to buy something new!

One thing you need to know about the clamp lights: they are awful. I can’t understand how something in such widespread use hasn’t evolved to a better design. The clamp is held together by a nut, which I find difficult to tighten. When the heavy bulbs are installed in the lights, the weight makes the lights droop; keeping them aimed in the direction you want can be a continual source of frustration. I’ve tried to secure the lights with various clamps, but it remains a bit of a struggle.

The big question: does it work? I’m happy to report that YES, it works and is wonderful! It’s tricky to report how hot it gets, because the temperature varies so widely inside the space. Far from the bulbs it might not get above 90º Fahrenheit, but if when I put the thermometer at the distance my body is from the lights, it hits about 115º. That’s not nearly as hot as traditional saunas, which commonly exceed temperatures of 160º. However, a traditional sauna uses heat to warm the air, which in turn warms your body, while infrared sauna heats your body directly without warming the air around you. This means an infrared sauna is able to produce the benefits of heat stress at much lower temperatures than a traditional sauna. Bonus: the lower temperatures of an infrared sauna are more comfortable and safer than the higher heat of a traditional sauna (although probably still not safe for pregnancy).

In any case, after 15 minutes or so in the sauna, I am dripping with sweat. It feels fantastic. My body temperature increases by about 2 degrees after being in the sauna for 30 minutes. And afterwards, I feel SO relaxed. What a pleasurable way to ramp up your parasympathetic nervous system!

Feels great, science says it is great for you, and can be done at home on the cheap? Yes please!

[yogidauk]

Escape bad weather in our Infrared Sauna Room. Book online and claim 25% discount. Online code 👉 SAUNA25 . www.yogida.co.uk/collections/sauna . #infraredsaunatherapy #therapy #detox #detoxyourbody #detoxyourmind #relax #sweat #improveyourhealth #improveyourself #health #saunatime #saunalife #saunalove #infrared #infraredlight #minispa #saunaspa #saunaspace #lighttherapy (at Bodywise Gym & Studios) https://www.instagram.com/p/CQQU92JKUlt/?utm_medium=tumblr

[azspot]

One of the more intriguing elements of Twitter founder and CEO Jack Dorsey’s much-discussed wellness routine are his regular 30-minute visits to a tent in his garage.

It’s not just any tent. Dorsey’s tent made from a steel-infused material that blocks electromagnetic frequencies (EMF) and radio frequencies (RF), according to its manufacturer SaunaSpace. It houses a stool and four near-infrared light bulbs that turn the enclosure into a sauna—or, in SaunaSpace’s words, one’s “very own EMF-free ancestral space.”

[toldnews-blog]

New Post has been published on https://toldnews.com/lifestyle/jack-dorsey-is-gwyneth-paltrow-for-silicon-valley/

Jack Dorsey Is Gwyneth Paltrow for Silicon Valley

Young men are staggering around, hungry for days. They are throwing themselves into ice baths and cryotherapy pods. There are not enough beds at the silent vegan meditation centers to accommodate them. They need more near-infrared bulbs.

They are the followers of Jack Dorsey, Silicon Valley’s answer to the mega-influencer Gwyneth Paltrow. The lithe, 42-year-old tech founder has become a one-man Goop.

“In terms of influence, no one is at the scale of Jack,” said Geoffrey Woo, whose start-up, HVMN, sells fasting tools (like a liquid ketone supplement). He also heads up WeFast, an online support network for intermittent fasters.

It’s unlikely that Mr. Dorsey can embrace his wellness guru role as fully as Ms. Paltrow. He is already the chief executive of both the payments platform Square (valued at $30 billion) and Twitter (valued at $26 billion). As Twitter’s head, he spends his days navigating issues around free speech for white supremacists, online abuse and the spread of terrorist propaganda, all while facing a deluge of criticism from everyone (including the American president).

Still, Mr. Dorsey finds time for himself. For 10 days a year, he sits in silence at a meditation retreat. Before getting dressed each morning, he experiments with using his home infrared sauna and then an ice bath, sometimes cycling through both several times before he leaves home. He walks five miles to work. He eats one meal a day and has said that on the weekends when he fasts from Friday to Saturday, “time slows down.”

He talks about starting each morning with salt juice — water mixed with Himalayan salt and lemon. It is dispensed in Twitter offices around the world.

The tech world has two main personalities with cults: Mr. Dorsey and his foil, Elon Musk. Followers of Mr. Musk, the founder of SpaceX and Tesla, are drawn to his brash hyper-masculinity and angry tweets — his memes, rockets and flamethrowers.

Mr. Musk’s fans see him as a model of aggressive optimism. They swarm critics on Twitter and form Tesla Motor clubs. Some call themselves Musketeers, and there are quite a few Musk-themed tattoos posted to message boards.

He is the billionaire doing the things a billionaire in movies does. His hair has gotten thicker and his arms buffer. He dated a pop star and smoked pot on a podcast.

Mr. Dorsey, in comparison, seems to be having less fun.

He is very thin. He looks paler than usual. His beard is longer. The lines on his face have deepened, and he can seem to disappear in one of those high-end, overly long T-shirts. But to his followers, this monastic, pensive leader is a better direction for Silicon Valley. And while Mr. Musk’s acolytes seek to mirror an attitude, Mr. Dorsey’s have an 11-point lifestyle plan.

Just as an endorsement from Ms. Paltrow can make even the most spurious self-help objects instantly covetable, an endorsement from Mr. Dorsey can put products out of stock for weeks.

“We’re just really glad he’s spreading the message,” said Harpreet Rai, the chief executive of Oura Ring, which makes a sleep tracking device Mr. Dorsey endorsed.

Brian Richards, the founder of SaunaSpace, also owes something to the Twitter founder’s words. His company makes “Personal Near-Infrared Sauna” equipment. (A near-infrared sauna heats by pointing incandescent lights at you.) Its latest product is a Faraday tent, of sorts, that purports to block electromagnetic transmissions — creating “your very own EMF-free ancestral space.” Mr. Richards said his company had never been mentioned in the national press until Mr. Dorsey started talking about his personal SaunaSpace sauna on a fitness podcast, and now his products are back-ordered by a month.

“The demand’s been insane,” Mr. Richards said. “He legitimizes it. He’s a true believer. And now people are like, ‘Hey, if this guy’s doing it, maybe there’s something to it.’”

To Mr. Richards, who is based in Columbia, Mo., it makes sense that Mr. Dorsey’s tech followers would find these saunas and become one of his biggest consumer bases.

“An EMF-blocking Faraday sauna is really the only escape these people have from electromagnetic stress,” Mr. Richards said. (Though a study of middle-aged and older Finnish men indicates that their health benefited from saunas, there have been no major studies conducted of “Faraday saunas.”)

Those who run meditation centers, especially those running the specific type Mr. Dorsey endorses, Vipassana, are seeing booming wait-lists. A recent silent meditation retreat at Spirit Rock near San Francisco was completely full, with about 100 attendees — plus 603 people on the wait-list.

And the new meditators are very young. Since 2013, the number of retreatants between the ages of 18 and 29 has tripled.

Rachel Uris, the center’s director of development, said she is now getting start-up employees who want to come as a group.

“It’s not just one person going on retreats anymore,” she said. “We are in this moment where C.E.O.s are saying, ‘I’m seeing this as a really important tool that can enrich the work experience.’”

Spirit Rock is now expanding.

Many of the activities Mr. Dorsey endorses are not inherently fun, and so his personal seal of approval makes a big difference.

“It’s such a strange service — who wants to be in the cold? You need to hear about it from someone you trust,” said Michael Garrett, the head of Reboot, a spa that offers cryotherapy around the Bay Area. (Cryotherapy is when you make yourself get cold.) “And now people are getting their information from C.E.O.s. That’s where the culture is going. Mr. Dorsey’s a successful guy. So you listen.”

He said the cold therapy gives him a high, as blood rushes to his head and chest, and he believes practitioners are addicted. “I’m addicted straight up, it’s a high and I love it,” Mr. Garrett said.

But no community has embraced Mr. Dorsey as their guru more than the fasters, who spend days on end just not eating. Mr. Dorsey’s very public endorsements of this movement have led to criticism that he is endorsing eating disorders.

The WeFast community, started in 2015, now has around 25,000 members across its closed Slack and Facebook groups. They share about fasting and their blood ketone levels. There is also a private WhatsApp group for Silicon Valley power players who fast.

“We just grew up expecting three meals a day plus snacks. But why? Why does that exist?” Mr. Woo asked on a recent day at the HVMN office. Various ketone supplements were scattered around the tables.

While health trends have historically been set by Los Angeles, with people obsessing over an actor’s workout or skin routine, Mr. Woo argues that in the current economy, following the habits of a tech C.E.O. like Mr. Dorsey makes more sense.

“In L.A., there’s an economic value in appearing good, being physically strong, but we’re not physical laborers anymore. I’m not a farmer,” Mr. Woo said. “Now we need to optimize for cognitive performance and intellectual labor.”

The movement has grown so fast now, Mr. Woo has had to begin warning people not to obsess on Mr. Dorsey too much. Just as Ms. Paltrow’s Goop was fined $145,000 for claims about jade eggs, Mr. Woo cautions that even Silicon Valley’s guru can let his eccentricities go beyond science.

“People should slow down and understand what they’re trying to optimize for before just following Jack,” Mr. Woo said. “You don’t want to be in a cargo cult type thing.”

http://platform.twitter.com/widgets.js

[cleverleverage]

Trying out a Saunaspace near infrared sauna to compare to DIY nir saunas I built from scratch. Want to see what the difference is between an insulated cabin and a cloth fabric tent. Some of these portable saunas work pretty well to get you through a rough patch of little to no money, or lack of space. Other option are crazy expensive, and you can get a very nice wooden far infrared sauna for the same price. We shall see which comes out on top!

[ketoeating4me]

Setting Up My New SaunaSpace Pocket Sauna.

from Keto Eating 4 Me https://ketoeating4me.com/index.php/2020/04/13/setting-up-my-new-saunaspace-pocket-sauna/

[iranstew41-blog]

KetoFasting: The Dark Side of Fasting & Ketosis (+How To Use Cyclic Ketosis To Fix The Issues)

Dr. Joseph Mercola, my friend, multiple-time podcast guest, guy who thinks way outside-the-box and seems to always be discovering some new cutting-edge way to enhance human health and longevity, and one of the world's foremost authorities on alternative health, has just written a guide to using the principles of ketogenic eating, meal planning, and timing to treat disease, promote weight loss, and optimize health.

The new book is called “KetoFast: Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals.“

In the new book, he explores the profound health benefits that result when ketogenic living and well-planned fasting are combined. Topics include:

How our food is making us sick and what we can do about it…

The physiology and mechanisms of fasting, including stem cell activation…

How the cyclical ketogenic diet–with fasting included–differs from the conventional keto diet…

How fasting works and how safe it is for you…

How regular one-day fasts support fat burning and detoxification while minimizing hunger and side effects…

How to monitor your progress with lab tests…

And much more…

During our discussion, you'll discover:

-The fascinating history of fasting among different religions and cultures…8:25

Dr. Mercola's book was originally written to learn to optimize multiple day water fasting

Most religions integrate fasting into their practice (speaks to its efficacy throughout history)

It's one of the best ways to express care for your spirit, especially when combined with meditation, gratitude, solitude, etc.

Therapeutic fasting:

Calorie restriction to activate metabolic processes to catalyze the healing process

Fasting didn't become popular in the U.S. until the 1800s with the natural hygiene movement

Became more popular when Herbert Shelton popularized it in 1911

TrueNorth Health Center

-Autophagy, and why Dr. Mercola thinks of a fast as a “free stem cell transplant”…16:45

Different varieties of fasting:

Intermittent (the foundation)

You need more than intermittent to get the max effect of autophagy

Fasting mimicking diet, water diet

Hybrid of the two, minimize the harmful effects

Autophagy:

3 types

Micro

Macro

Chaperone-mediated

You activate autophagy with the keto fast

Dr. Mercola does not recommend a long-term water fast

Free stem cell transplant is what happens during the regeneration phase, after the autophagy phase

The magic happens during the refeed and strength rebuilding; similar to a growth hormone injection

Do a 42 hour fast, in which you eat 300-500 calories 2x per week

-How fasting affects intestinal stem cell function…24:20

Extended fasting helps reduce gut permeability by stimulating brain/gut pathways

Consider fasting before other treatments or supplements for repairing the gut

Certain supplements will inhibit autophagy: colostrum, B12

AMP-k and mTOR

It's your friend; The higher the better

A nutrient sensor

Puts your body in “repair mode”

See Saw: AMP-k up, mTOR down, vice versa

-What nutrients you need to optimize autophagy…34:08

-How ketones protect the brain from excess hydrogen peroxide…46:00

Fats and carbs are fuel sources; broken down by enzymes

Oxygen receives electrons from the food you're digesting in the form of hydrogen (which is converted to water)

Most people are metabolically inflexible; can't burn much fat for fuel

Ketones increase Nicotinamide adenine dinucleotide phosphate (NADPH)

-Why Dr. Mercola changed his mind about the efficacy of water fasting as a metabolic intervention…50:55

We in the 21st century are exposed to chemical and industrial toxins not historically known to humans

Toxins are stored in our fat

When you fast, you release these toxins

Cause unpleasant side effects and symptoms

2 phases:

Convert fat soluble to water soluble (not a problem)

Attach molecules to the toxin

You need frequent refeeds to fuel the process of eliminating the toxins and enhancing detox pathways

A keto fast (42 hours, 300-500 calories) 2x/week is far more powerful than an occasional multi-day water fast or even fast mimicking diet

-What Dr. Mercola views as the “dark side of fasting”…55:00

Detoxification impairment

Compliance: people just won't do it

How Dr. Mercola recommends Ben improve his own fasting strategy:

Ben takes essential amino acids for protein during extended fasts

Don't eat meat protein (branch chain amino acids)

Take collagen protein

Drawbacks to long-term ketosis

Requires significant calorie restriction

Women can develop thyroid impairment

You simply weren't designed to do it

Fasting primes your body for improvement; the real magic happens in the refeeds

-What is “keto fasting,” and how cyclical ketosis addresses the above issues…1:00:13

You must be metabolically flexible

Eat in a 4-6 hour window per day for 4 weeks

Branch chain aminos: leucine, isoleucine, valine

Eat these on the refeed, not during the keto fast

Don't activate mTor along with autophagy

Cyclical approach:

Keto fast 2x/week

Every day intermittent fast

Strategies to deal with hunger or appetite cravings:

-How sauna use supports a fasting protocol, an ideal sauna setup, and sauna dos and don'ts…1:07:45

-And much more!

Resources from this episode: 

-My previous episodes with Dr. Mercola:

–KetoFast: Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals

–Meta.org for research studies

–Ben's Switzerland healing retreat at Paracelsus

–The Complete Guide To Fasting by Jason Fung

–TrueNorth Health Center

–My interview with Dr. Satchin Panda

–SEED Probiotic blend

–ATP science

-Dr. Mercola’s “autophagy tea” before my nightly fast to also limit mTor activation and increase autophagy:

–Pomegranate Pulled Apart podcast from ATPScience

–HVMN Ketones

–“The Longevity Diet” by Dr. Valter Longo

–Kion Aminos

–Kettle & Fire Bone Broth

–Aloe Gel

–Lucy Nicotine gum

–Saunaspace sauna

–Near-infrared bulbs

–Dr. Lawrence Wilson's book “Sauna Therapy For Detoxification & Healing”

Episode Sponsors:

–Kion: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount: BGF10.

–Trusii: Contains a host of anti-inflammatory, anti-obesity, and anti-allergy benefits. For this reason, I have decided to now make consumption of hydrogen-rich water an important part of my daily nutritional routine…and I highly recommend it! Enter code: BEN at checkout and get 30% off your order!

–Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift!

–FitVine Wine: Don’t let the word “less” fool you – FitVine wines offer rich flavor profiles and the alcohol content (13.4 – 13.9% alcohol) you’d expect from a fine wine. Use discount code: GREENFIELD10 for 10% off your order.

Do you have questions, thoughts or feedback for Dr. Mercola or me? Leave your comments below and one of us will reply!

Ask Ben a Podcast Question

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Source: https://bengreenfieldfitness.com/podcast/low-carb-ketogenic-diet-podcasts/cyclic-ketogenic-diet/

[ah17hh]

I Froze My Balls Off Taking Ice Baths For ‘Mental Clarity’ Like Twitter’s Jack Dorsey — And Shockingly, It Worked

I Froze My Balls Off Taking Ice Baths For ‘Mental Clarity’ Like Twitter’s Jack Dorsey — And Shockingly, It Worked Dorsey made headlines for revealing that he wakes up each morning with an hour(ish) long jaunt rotating between his SaunaSpace near-infrared sauna and an ice-cold tub. May 6, 2019 at 09:57AM via Digg http://bit.ly/2VPfmwm

[denisalvney]

RHR: How Sauna Therapy Can Prevent & Reverse Chronic Disease, with Brian Richards

In this episode, we discuss:

The history of saunas

Using sauna therapy to prevent and reverse chronic disease

The benefits of saunas

How heat therapy works

What makes near infrared sauna therapy different

Why light is a nutrient

Tips on how to use sauna therapy effectively

How electromagnetic stress is damaging our health

Show notes:

SaunaSpace

Sauna Therapy for Detoxification and Healing, by Dr. Lawrence Wilson

Light Therapeutics, by Dr. John Harvey Kellogg

“The Health Benefits of Saunas,” by Chris Kresser

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Chris Kresser:  Hey, everyone, Chris Kresser here. Welcome to another episode of Revolution Health Radio. This week we’re going to be speaking with Brian Richards, who’s the founder and lead product developer at SaunaSpace. Brian fully healed his toxin-related acne, brain fog, adrenal fatigue, and more with the power of the near infrared sauna, near infrared light for mitochondrial simulation and deeply detoxifying heat therapy. His personal journey to optimal health inspired him to create SaunaSpace’s incandescent light therapy sauna product in order to help others to the pathway to natural healing through infrared detoxification and light therapy.

So I met Brian at Paleo f(x) last year and have long been a proponent of sauna therapy. I have used many different saunas myself, have had saunas in my home for several years, and have done a ton of research on the benefits of sauna for a wide variety of conditions and just optimizing our health and extending our lifespan. I recently became interested, particularly in near infrared saunas, after learning more about the differences between the far and near infrared and then getting a chance to experience Brian’s SaunaSpace sauna on the Paleo f(x) exhibition floor and then getting one for my home.

I’ve become a huge believer, and I wanted to invite Brian on to talk about the benefits of sauna use overall, the differences between the different kinds of sauna, how to use saunas effectively in terms of frequency and duration, what to do before and after, EMFs and how they relate to sauna use, and several other topics. So I think you’ll really enjoy the show if you’re interested in saunas, and maybe even if you aren’t. And let’s dive in.

Brian, such a pleasure to have you on the show. Thanks for joining us.

Brian Richards:  Thank you for having me, Chris.

Chris Kresser:  All right, well, let's start little, with a little bit about your own story and background. I'm always curious about that. Learn how people came to the work that they're doing, and I know a little bit about your story. So I’d love for you to share, how did you end up in the world of saunas and phototherapy, photobiomodulation?

Brian Richards:  Well, I definitely stumbled into it. I do come from bit of a science background. I do have a chemistry degree. But at the point I was having some of my health problems, I was doing a remodeling of houses. So this is about six or seven years ago, and I was just having issues with nine or 10 with things that are hard to diagnose. And I didn't ever get a diagnosis from a physician, but I was dealing with brain fog, insomnia, mind racing, and I had this really odd acne only around my torso. So if you met me in the street, I kind of looked fine, and people would say, “Well, what's your problem, man?” But I didn't feel good inside, and I had low energy levels too. I had what I know now is adrenal fatigue. I didn’t know it as such, but I'm a curious man and I did my research online, like people do nowadays, to discover what's going on.

Artificial light, environmental toxins, and unmitigated stress can all wreak havoc on your health. What’s the antidote? Spending time in a sauna. Learn more about the benefits of sauna therapy and get tips on how to fit this step into your wellness routine. 

And through my research I just came across this concept or just this phenomenon, this epidemic of illness that we’re dealing with. It’s what Klinghardt calls an “avalanche of chronic illness.” So many people have so many diseases of civilization now. Autoimmune disease is one of the top five, and cancer as well, are one of the top five killers of Americans. We’re dealing with this incredible toxic burden that we carry around all day long. And so that’s what my research led me to. We all have all these weird diseases now, we all have this incredible toxic burden from all the plastics, petrochemicals and solvents we’re exposed to, as well as our modern lifestyle. It's so high stress. Combine that with our nutrient, what we get from our diet is so nutrient depleted now, and we all eat things out of bags and plastic. It's just, it's a tidal wave of illness and of toxic burden and even electrosmog too, which I'm sure we'll talk about EMF later. And so I realized that I'm just one of thousands, if not millions, of people around that are dealing with things that are hard to diagnose, and conventional medicine doesn't have any good treatment for. They pretty much are doing pain management, prescriptions, and talk toxic pharmacological drugs, which are their own chemicals. And so it didn't seem to be sensible to me. I wanted to address the root cause of my problems, and my research led me to sauna.

The History of Saunas

So every human culture on earth has some kind of sauna tradition, from the Korean hot baths and the sweat lodges of America to the sauna. And I love this idea, and I coincidentally at the end of my research when I was about to kind of get my own sauna, or perhaps make my own sauna, I stumbled upon this incredible concept. It's called the electric incandescent bath. Now there's a modern book called Sauna Therapy for Detoxification and Healing written by Dr. Lawrence Wilson that kind of modernizes this concept or brings it back into the forefront. But the incandescent sauna that I eventually made, and I eventually started making, and that is what SaunaSpace is, dates back to Dr. John Harvey Kellogg of Dr. Kellogg’s sanitariums. And some people are familiar with Kellogg's Corn Flakes. He's an incredible man. Some of the things he had, he didn’t understand everything, and some of the things he was wrong about.

Chris Kresser:  Like corn flakes. Right.

Brian Richards:  Like corn flakes, yeah. It’s pretty funny they thought that male libido was a problem back in the day, so they came up with corn flakes to supposedly lower male libido. Now we have …

Chris Kresser:  It’s the opposite, yeah.

Brian Richards:  Yeah. Anyway, he invented what's called the electric incandescent bath, 1891, just a couple years after electricity and the light bulb were invented. This Dr. Kellogg looked at it and said, “Oh, my goodness. We can take these lamps and shine them on people and make them sweat like a sauna. And we’ll heal their maladies.” And he wrote a book in 1910 called Light Therapeutics and I found this, and also Dr. Wilson's book, and I said, “Hey, this is the sauna that I want to do.” And so that’s kind of my story. I built my own. I’m a tinkerer, I’m a builder, and it was pretty ugly, pretty bricolage, but my insomnia was cured in probably two sessions.

So I did 40 minutes before bed, had what’s called parasympathetic relaxation, got my body out of stress state, had wonderful sleep, and then subsequently, so two sessions and that was gone, and then over probably six months all of my other stuff that is collectively adrenal fatigue all went away, and I also looked back and noticed, “Hey, there’s some things that got fixed here that I didn’t even know were a problem.” I have improved cognitive functioning, which causes more clarity, more energy, more ability and patience to deal with things. And I work long days running the business here, and I just take everything with gusto. So it was really just, changed my life and it set me on this path. I said, “Well, why is this not available?” And so that put me on the journey to make the world’s most perfect sauna.

Using Sauna Therapy to Prevent and Reverse Chronic Disease

Chris Kresser:  Awesome. It's really interesting hearing that story, and I mean, there are a lot of parts of it I can relate to from my own history. And now as a clinician, I completely agree with your assessment of where we are in terms of chronic disease and also just the multiple challenges we face. In a way, that can be, that's a pretty depressing conversation. And one way to look at it is that it's amazing anybody's healthy. With the number of challenges we face from nutrient-depleted diet to toxic burden to reduction in physical activity to primarily living in isolating, alienating social arrangements rather than in the tribal way that we lived for so many generations, the modern lifestyle is antithetical to health in so many different ways. Which for me leads me to what are some of the simple, relatively simple changes that we can make that will have effects across all of those different domains, or at least many of them. Because as a Functional Medicine practitioner, this stuff can get really complex.

It can be really difficult to find the root cause or causes in a situation where someone is dealing with multiple different conditions, multiple exposures, they’ve got infections, they've got toxins, they've got autoimmunity, they’ve got injuries, brain injury in the past. Like it's not always easy or even possible to find a single root cause or several root causes that you can address and then the patient will just get better. And so the more things we can find, interventions like healthy diet or appropriate physical activity, sleep, and I would include sauna, phototherapy, photobiomodulation in this group, that it's so powerful because it has so many different impacts and you don't need to know what's going on in order to benefit from it. And I think that's one of the most useful aspects of it. Your story really illustrates that because you never really found out per se what the triggers were, even the mechanisms. But you had still managed to address all of them.

Brian Richards:  Yeah, I didn’t want to take Accutane and other drugs, but you're right. I didn't know what it was. But if we look back, we are, we’re all exposed to, we all get a lot of mercury, aluminum, toxicity.

Chris Kresser:  Thallium and lead now and arsenic are even more prevalent.

Brian Richards:  All these things, and we’re also so far gone from our ancestral lifestyle. The modern lifestyle is so far from that. The ancestral human was naked under the sun on the equator getting the appropriate ratio of blue to red, to near infrared light in the morning, the evening, resting in the day, completely in parasympathetic, in a rest-and-heal state when they went to bed. So they had perfect sleep.

And of course, not to mention their diet was also just much more nutrified, much more natural and again, none of the toxic exposure we have. So yeah, it’s no coincidence why everybody is so sick. But like you said, what do we do to address that? There’s so many, there’s so much gadgetry out there now and there's a focus on one thing. What's the one thing that I can fix? People love a diagnosis, and they love having all these blood tests. And I’m sure you’ve experienced that in your practice. But then information becomes the enemy almost. Like it’s too much data and diagnostics.

Chris Kresser:  Overwhelmed.

Brian Richards:  And they’re overwhelmed and yet there’s not a simple solution. So the question is, what are simple multifactorial solutions that hit many, we get many birds with one stone?

Chris Kresser:  Yeah.

Brian Richards:  And to do so in something that’s enjoyable and that’s kind of, what I think I’ve stumbled on here is it’s really, it’s enjoyable to sweat under near infrared light in a quiet space that's protected from the sensory overload that we’re just inundated with in blue light and flickering light and just the stress. Nobody's carved out that space in their life anymore for a parasympathetic experience for meditation, for healing. It's just something that we want to do, that with everything else. We want something that we can do while we’re working, while we’re doing other things. And it just, the human body doesn’t work that way.

The Benefits of Saunas

Chris Kresser:  Yeah. Let's talk a little bit about briefly about the, some of the benefits of sauna use in terms of the research and the mechanisms. This has been covered quite a bit on other shows and I've written about this myself, so we’ll provide links in the show notes. And I want to spend more time with you talking about different sauna types and EMF and some considerations for sauna therapy, like frequency and duration, etc. But for those who are listening who aren’t really that familiar with the very well-documented benefits of saunas in terms of cardiovascular, lifespan expansion, blood pressure, etc., let's maybe go through a few of these.

Brian Richards:  Yeah, for those who are not familiar, you can sum it up really simply. Doing sauna frequently reduces your probability of dying from all causes. It reduces all-cause mortality. There's no other moderate healing practice that impacts every cell of the body in this way, and so if you want to give a few examples, we see so many Finnish population studies now where frequent sauna use results in reduced risk of stroke, of heart attack, of Parkinson's, of Alzheimer's, of all these things. Essentially, if you use sauna frequently, you will live longer with less chronic disease and be happier and healthier.

Chris Kresser:  And these are big reductions too. We’re not talking about like 2, 3 percent. Some of the studies I've seen, we’re talking, 20, 30, 40 percent on a relative basis.

Brian Richards:  Yeah. And some of the studies, like the Laukkanen study was a 20-year study on a large Finnish male population, so these are very large population, very impressive studies. It's just been studied so much. So that's kind of in a nutshell, and the more the study of particular disease types, we see improvement in those as they’re studied. It also has some other benefits, like when you heat up the body, you heat up the body routinely and you keep coming back and doing that day after day and week after week, you improve cognitive functioning.

So your brain works better, your nervous system works better. Sure, some stuff going on at the cell level, it's called BDNF production, is improved in the nerve cells. But there’s also a study I saw where they improved overall nervous system, motor system functioning in spinal cord injury victims just with heat therapy, just with the sauna therapy.

Chris Kresser:  Amazing.

Brian Richards:  So really a wide array of studies that if there ever was a modern healing practice you could do to heal from everything and take care of, do a preventative practice, a healing maintenance practice for all things in all cells, it's definitely sauna.

Chris Kresser:  Imagine if there was a drug that had cardiovascular benefits, blood pressure, lipid profiles, fitness, detoxification, I've seen studies with sauna reducing pain in fibromyalgia patients, fatigue and anxiety and chronic fatigue, lower risk of Alzheimer's and dementia, lower risk of depression, improved insulin sensitivity, respiratory symptoms. Can you imagine if there was a drug that did all this? Like how much airplay that would get. How it would be, like, hailed as a sort of miracle treatment. And yet, this is actually what sauna does, and certainly the word is getting out there. I think more people are becoming aware of it.

But still on, it kind of, and in other areas of the world, like in Finland, as you pointed out, everybody knows that. And most houses have saunas in them. But in our culture, I think saunas are still largely seen as something you might go in when you go to the gym to work out for a couple minutes after your workout or something, just for relaxation, and the health benefits are not widely known.

Brian Richards:  Yeah, that’s true. It’s unfortunate, but people are, we are changing minds every day here at SaunaSpace. I’ve got about 7,000 customers now. They use a near infrared sauna, so we’ll talk about that in a minute. But it’s growing, and the more, and I think it’s also an increased awareness that toxicity and toxic burden is one of the core disease factors that we have here in modern life, and it's something that needs to be addressed. You can't just exercise and eat your way out of disease. There is a need to reduce the toxic burden somehow and sauna’s clearly the most effective way to detoxify the cells and the body as well. And that's what I wanted to talk about, actually, before we go into different sauna types.

How Heat Therapy Works

Some people are unclear as to the difference between sauna and hot tub or sauna and a hot pad, or heat pack, or maybe a far infrared heating mat, different ways you can heat the body up. People see them as different things, and in a way they’re kind of the same in how they heat the body up. So just briefly, the mechanism of heat therapy, of detox therapy, of the heat benefiting the body and the cells is very simple. You just heat up the cells by three degrees for a period of minutes and you get a detoxification response in the cell. You get these, heat shock proteins are produced, and you probably covered that in your, some of your articles and your other podcasts and stuff.

But basically you get the cell detox going on in the cell, more blood supply, more tissue oxygenation, and then the toxins come out of the cells into the bloodstream. And if we’re sweating, which is what we do in a sauna as opposed to a heat pad, or just a heat therapy where we’re not sweating, the sweat eliminates the toxins in the most effective, least energetic fashion possible.

So that's the big difference and that's why you need to sweat. That's why just a light therapy device or just a heat pad is not doing this deep, effective, least stressful way to do full-body toxin elimination, as is passive sweating. And that's also a big difference between passive sweating, which is parasympathetic, healing sweating, and exercise sweating. And then it has to do with being in a stress state, your autonomic nervous system when you're in a parasympathetic state, your sweat has a very high concentration percentage versus when you're on the treadmill running. You’re in what’s called fight-or-flight, you’re in sympathetic dominance, you're responding to the stress of the environment. All of your cellular energy is going towards locomotion and responding to the environment. Your cells are saying, “I don't have any energy left over to heal and to eliminate and to repair. I need to survive here.”

Chris Kresser:  Right.

Brian Richards:  And so we see that in the studies too. There's a cool study, or a very interesting study, on the 9/11 rescue workers where they got all this toxic petrochemical exposure from the 9/11 rescue efforts, and they did the Hubbard sauna protocol twice a day, wet sauna with a high-dose niacin, and their toluene, like their petrochemical concentrations in their blood, were reduced incredibly. Like in some cases up to 90 percent over a couple months of sauna use. And that's very different from if you measure the sweat concentration of someone running on the treadmill, there's just not much toxin concentration in the sweat. So very different sweating in the sauna is definitely detoxing you. Running on the treadmill is not, even though you’re sweating.

Chris Kresser:  Yeah. Totally different set of benefits for different reasons, which I think you explained well. So I'm going to put a link to an article I wrote about health benefits of sauna, which links to the studies we’ve been talking about and many others. And those who want more information about how incredibly diverse and powerful sauna use can be, you can check that out.

We’re going to move on now to talk a little bit more about the different types of saunas and some of the other questions that, I see a lot of confusion about from people in the space, and I get a lot of questions about from my patients. So let's start, Brian, with the different types of sauna and then why you ended up choosing near infrared for SaunaSpace.

What Makes Near Infrared Sauna Therapy Different

Brian Richards:  Yeah. All saunas deliver heat therapy and all saunas, or almost all saunas, you sweat in. So in that sense, they have similarities. But then there are many differences. The classic sauna is the Finnish sauna, the wood-fired is the original sauna, and then they came up with the electric hot rock sauna. So you pour water on the electrical coil-heated hot rocks, but it’s still a wood cabinet.

And then in the 60s or the 70s, I think 50 or 60 years ago, they came out with a far infrared emitter. So it’s a long, skinny ceramic emitter that emits far infrared wavelengths, those are the low-energy infrared wavelengths, 3,000 nanometers and greater. And that was an advancement because it was much lower energy consumption and it was dry. So it was much more tolerable to do 150-degree far infrared sauna than a 200-degree wet sauna and also more energy efficient. And it also fit into, it’s a thin element, so it fits into the wall of the sauna and it allowed them to keep the same wood box sauna aesthetic that the market understood, “this is a sauna.” It’s this big wood cabinet or this big, this wood hut.

But interestingly enough, like I said in the beginning, the first electrically powered sauna was actually the incandescent lamp sauna. So that's what we do here. We use an incandescent-based near infrared sauna. So it's a different light technology. It's 200 … we use four 250-watt red-filtered incandescent lamps to heat the body up, and this is definitely quite a bit different from any other sauna. Number one because it’s a light therapy sauna. And that’s kind of where the confusion comes in. People think that all infrared is the same. It's not. The near infrared wavelengths exclusively stimulate the light therapy systems in our cells, what’s called photobiomodulation, or mitochondrial, stimulation. And I’ll mention that in a second. Or I can explain that a little more here in a minute. But before that, first of all, near infrared, why near infrared for detox or heating the body? Near infrared wavelengths penetrate up to 9 inches into the body.

It Provides a Deeper Detox

So when you sit in a SaunaSpace sauna, in a near infrared sauna, and your shirt’s off,

of course because your clothing blocks the light, the core cells of your body are being heated up immediately. So it's a more effective, deeper detox and deeper heating effect, and it occurs at a lower ambient air temperature. In a near infrared sauna, it's only, like, 110 degrees inside because we are using these deep-penetrating, radiant heating methodology. That's in contrast to a far infrared sauna. Due to water absorption, far infrared wavelengths are 100 percent absorbed by water. And you can see this concept more in detail on my science page on SaunaSpace.com. So you can see the graphs and the spectrum and the water absorption. But basically our bodies are all water, and there's a lot of water in the atmosphere, and if you look at sunlight, 40 percent of sunlight that reaches the earth is near infrared. Because near infrared is not well absorbed by water. In compare and contrast, only 5 percent of far infrared reaches the earth. Almost all of it is absorbed by the water in the atmosphere, and it’s the same thing in our body. And since our body is, there’s so much water in our body, far infrared wavelengths are stopped once they hit water. Whereas near infrared can get in really deep.

This is why I think it's no coincidence that the light receptor cells in our body, the mitochondrial ones, are uniquely activated by near infrared. We don't have any light receptors for far infrared. So that's a big difference between near and far infrared. The near infrared sauna is a deeper, safer, more effective detox that also brings these light therapy benefits. Whereas a far infrared sauna, or a wet, a Finnish sauna is just a heat therapy. And that’s good, but it’s only like a piece, that’s a part of the pie here. There’s another part of, there’s a bigger pie here that SaunaSpace is dealing with the infrared, and that’s this light therapy stuff.

Chris Kresser:  Let me just interject before we go there. Because it's a really, it's a noticeable difference. I had a far infrared sauna for, as you know, Brian, for a few years and enjoyed using it. And then I tried the SaunaSpace when I was at Paleo f(x) on the exhibition floor, and that's where I met Brian. I talked to Brian and did some of my own research and learned a little bit more. But the real practical proof of it was just my first session in the near infrared sauna. So with the far infrared sauna, I used to have to heat it up for two hours.

That was one of the biggest bummers on a practical level. Because if I wanted to use the sauna and I had forgotten to turn it on and heat it up, I couldn’t do it. So it would take a couple hours for me to get it up to, like, 145, which is where it needed to be for me in order to get a good sweat. And it would take me quite a bit longer to start sweating in the far infrared unit. And then when I tried the near infrared at SaunaSpace, first of all, I turn it on five minutes ahead of time instead of two hours, which is a huge benefit for me just from a practical perspective. And then I started to sweat within five to seven minutes rather than maybe 20 minutes in the infrared sauna, which meant I was sweating for much longer throughout the course of being there. And I felt that deep penetration. I could just sense that it was penetrating much more deeply. And that’s why perhaps I was sweating so much more easily. So it’s a really, it was a palpable difference, for me at least.

Brian Richards:  Yeah, and it typically is for folks like yourself who have already, who know sauna, have had a far infrared sauna. The near infrared sauna, like you say, it just heats you up so much better, so you sweat faster and you do it at a lower ambient air temperature. Which means it's not just quicker to preheat, which is more convenient for you, it's also safer. And that’s a big, for me, that's a huge advantage of near infrared. This is safer, it's more effective and deeper heating, but it's also safer.

It’s Safer for People with Heat Sensitivities

So for folks with heat sensitivities, with chronic illness, with neuropathies, of many thousands of customers that we have, a huge portion of them are dealing with severe chronic illness. So they have neuropathies, heat sensitivity, tachycardia-like symptoms where they just can’t handle anything intense. They can't use a regular sauna at all at 200 degrees. They can’t even handle far infrared, many of them, at 150 degrees. Not to mention the electromagnetically sensitive crowd. They also have issues with some of these other saunas. This is a sauna that even the most neuropathic, heat-sensitive, weak folks can use. And we've also put some design elements in there, like the ability to reduce the number of lamps used and the ability to keep the curtain open so that people can do a reduced protocol, and it just really widens access to sauna.

Here's a sauna for the first time that folks with, we were just at the Wahls Protocol conference, an MS-focused conference, and it was just so exciting to see people there who were, they don't have access to sauna otherwise. But they do with SaunaSpace because it's a more gentle thing to do it with the infrared. It's just, and everybody needs this, but they need to detox, but unfortunately, in other saunas they can’t handle it.

Chris Kresser:  Yeah.

Brian Richards:  I think that’s a huge benefit.

Chris Kresser:  Yeah, I met an MS patient when I was skiing in Park City last year and he moved to Park City and spends the winter there because he is so heat sensitive that he just feels better. He kind of goes or moves around to cold places basically and is super heat intolerant. And I've seen that in a lot of MS patients as well.

Brian Richards:  Yeah, I even have another quick story I can tell. Her name is V Capaldi, she's an MS warrior, she's an MS advocate, she's been dealing with progressive MS for many years, I think seven or eight years at least, maybe more. She travels around the country promoting MS awareness. It's called the BAM Van. She’s also called Paleo Boss Lady on social media. Anyway, I met her last year and she travels around in a van, and she can’t fit our whole pocket sauna in her van, of course, so she actually uses our targeted therapy product, called our single light.

And one of her major symptoms of MS is that she has body temperature regulation problems. It’ll get too hot and too cold, kind of like the example you mentioned where if they just can’t handle heat, they can’t handle cold, and then their body heats up and they can’t cool down and vice versa. So just using the targeted therapy of the single lamp on her feet, on her gut, on her head, a couple times throughout the day every day, she’s had a major reduction in her body temperature regulation symptoms. And when she stops using it, they come back. So she’s had kind of a full-body response to even a targeted therapy, which I think is really, it just speaks to how our bodies really crave this light and this heat, this particular form of it. This natural form with lots of near infrared that you don't get from other light sources other than sunlight.

It's a Pleasurable Experience

Chris Kresser:  Yeah, yeah, it’s a really … Yeah, I mean, I think that like we were saying before, that thinking about therapies like this that have worked via multiple mechanisms but are also well tolerated by a wide number of people and are, I think you mentioned something that’s very important, are pleasurable. So many health practices involve restriction or taking something out, people going on specialized diets. I enjoy exercise and many people do, but not everyone does. And so having to exercise regularly can be a drag for some people. And even things like sleep is very pleasurable when you're sleeping well, but a lot of people feel like they don't have enough time to do other things that they want to do in the evening. And so it can be sometimes a drag to go to sleep. But it's pretty cool when we stumble on something that’s actually really pleasurable and enjoyable, and also is really good for you.

Brian Richards:  Yeah, that's what people reported. Certainly I feel that too. It's that same kind of feeling you get in sunlight were the sun heats you from within. It feels groovy. Also, if you're in front of a fireplace or in front of a campfire, these are also incandescent light sources. So you get that same kind of “ah, this just feels good.” The indescribable feel-good feeling. And that really is what we call mitochondrial stimulation. That's what this light therapy stuff is. So that's what's also so exciting about near infrared saunas. We’re doing all the things we just described. Deeper, better, more effective detox. We’re also doing light therapy.

Why Light Is a Nutrient

Light therapy is a fascinating concept. I mentioned it before a little bit with Dr. Kellogg’s Light Therapeutics book. There’s so much that's going on here that it's hard to address all of it in just a few minutes, but certainly we have a lot in our research archive if you want to dive into a lot of the low-level light therapy studies. We have a nice sampling of them in our research archive on SaunaSpace.com. There's over 8,000 light therapy studies now or more in the literature. So this is very well documented. But basically it's, light is a nutrient. Natural light is a nutrient and there are definitely benefits of UV light with vitamin D production and blue light in terms of regulating our circadian rhythm and telling us when to be awake, when it’s time to go to bed. But if we look at sunlight and humans’ experience with sunlight, 40 percent of it, so a plurality of the sunlight that we get is near infrared. And it's only near infrared, also a little bit of red light, that stimulates our mitochondrial healing systems, what's called photobiomodulation of the light receptor protein in the mitochondria.

And so we have all these amazing healing benefits, just an array of healing pathways that are activated when the light, just by a function of the near infrared light hitting the mitochondria. And so for those of you who aren’t familiar, the mitochondria are a little battery, little batteries in the cells of our body. We have them in every cell of the body except red blood cells. So it’s everywhere and they all are activated by infrared light. And when we shine infrared light on them, we get some amazing effects. First of all, cell metabolism is boosted, vasodilation occurs through nitric oxide release, and the reactive oxygen species is formed. And for those of you who are familiar with that, unlike with blue light, in this case the reactive oxygen species is a good thing. These three entities—the ATP being produced, the NO, the nitric oxide, and the ROS—interact together and promote all these different effects called the mitochondrial functions:

Inflammatory mediation

Cell regeneration

Epigenetic repair

Genetic, or a gene expression, repair

So we’re antiaging the cell and the DNA itself, we’re also fixing how the cell works, we’re also promoting beneficial healing effects outside of the cells, and it's something we can do in every cell of the body. So there’s a cellular effect, if we look at the tissue studies and the organism studies, animals and humans, we see some incredible stuff. We see, just to give you a few examples, Chris, we see:

Amelioration from neuropathies

Improved recovery from TBI, from heart attack, from stroke

Reduced inflammation in the tissues

And then if you look at some of the other studies, I mean, you name the study and you look at it on the PubMed, whether it’s psoriasis or like I said, TBI, or even MS studies now, and others, this light has a healing effect on the whole body, on the whole organism. And it’s also a nutrient. So it’s, it actually satisfies a caloric requirement in part. It’s literally energizing the cell without sugar and at the same time doing all these healing benefits. And so imagine you do all of these healing benefits while you're doing the sauna. So it's making the detox less stressful, more effective, just more cellular energy means the cell has more energy to detox with.

So again, a safer way to do detox, a more accessible way, and then all these benefits that are conveyed by the light therapy itself are tremendous. And they were a core part of our ancestral experience that we got every day and that we don’t get now anymore with what we have. Not just being indoors and being closed, but we now use LED and fluorescent light to light our homes, and that’s all blue light, which is, it’s just high-energy damaging light. It damages our cells and it stresses us out and makes us unhappy.

Chris Kresser:  So I think the mitochondrial benefit is really interesting to me and I think can go a long way toward explaining how a single therapy like this could affect so many different conditions. Because as you explained, mitochondria are the fundamental battery of the cells. And if the mitochondria are not functioning well, then nothing's gonna work right. Conversely, if the mitochondria are functioning optimally, then everything else is going to get better. And I think that together with the reduction of inflammation and the release of stored toxins, toxic burden and the improvement of circulation, since blood carries everything that we need to heal, nutrients, oxygen, anti-inflammatory substances, etc., when you understand the various mechanisms, it becomes a lot more clear how it could have an impact on such a diverse range of conditions.

Tips on How to Use Sauna Therapy Effectively

Let's switch gears and talk a little bit about some considerations for sauna therapy. Okay, saunas are great, near infrared sauna has some unique benefits. But I rarely hear much discussion about how do you use it.

How often should you use it?

How long should you stay in?

What should you do before and after to optimize the experience?

Are there any special considerations, contraindications, cautions, etc.?

I'd love to chat about that for a little bit. Maybe just starting with kind of, we can look at it kind of temporally. What are the best things to do before you go in the sauna? Let's start there.

Drink Plenty of Water Beforehand and Pay Attention to Your Diet

Brian Richards:  Yeah, it's definitely a few things to consider. You definitely want to drink clean water, either spring water or clean water before and after the sauna. You do lose a lot of water. Other lifestyle considerations definitely include having a nutritious natural food diet, whatever is good for your body. And because you're detoxing all these chemicals and toxins and heavy metals out of your body, the heavy metals, the body’s using heavy metals because you didn't have enough good metals in the first place. And so you need to replace all those protein sites and cofactor sites, and just areas in the body with good nutrients, minerals, and vitamins. And of course a few other considerations too. You don't want to go into a sauna after you ate a heavy meal because your body's energy is going towards digesting that meal. But otherwise you can.

Chris Kresser:  What about exercise prior to sauna?

Brian Richards:  Great question. So some people will say don’t do sauna immediately after exercise because you’re too sympathetic dominant. But if you’re a person who exercises in the evening after work, then in some ways sauna is, the best time to do sauna is after you exercise because your body is so stressed out. Let’s get it back into a parasympathetic healing state. Not just for the healing benefits and the detox of the sauna, but also to prepare you for sleep. So we have a big portion of our customers who are big exercise folks and they do their workout after work. And they get in their SaunaSpace when they get home, or they do their sauna right before bed, and that’s fine. So it’s fine right after the exercise, and I also recommend that in some ways for the lactic acid detoxification is accelerated, there’s associations of near infrared light therapy with accelerated wound and muscle healing. So the tearing of the muscle fibers and just recovery overall after the workout.

Chris Kresser:  One thing I’ve noticed is if I exercise at some point, let's say I exercise in the afternoon and then I go in the sauna a couple hours later before dinner or something, I will  sweat a little more quickly than I will if I go in the sauna first thing in the morning, like right after I wake up and I haven't really moved my body at all. So I don't know that that really matters much, but if I wanted to sweat more quickly and more throughout the sauna use, that’s something I’ve noticed on a personal level.

Choose a Time That's Convenient for You

Brian Richards:  And that’s echoed by others as well. I think it's, what's going on there is your body is already a little bit heated up. So it just takes less time to get to that point and you will sweat a little more. It just depends on the flow of your day and what's most convenient. I'm all about convenience being king, and that's one of the primary focus points of SaunaSpace design and my company, everything I do. Do it when you can do it and when it's convenient for you. If it’s the morning or the evening or right before bed or after your workout, do it where you can increase your frequency as much as possible. So if we’re talking about frequency and duration and how do we use this thing, all the studies show that the more frequency per week leads to increased benefits, proportionally better benefits, it's better.

So at least once a day, at least three times a week. But ideally five times a week. I personally use it before work on the work day. So that's about five days a week, and I don't actually use it as long as I used to. When I was doing my serious healing recovery, I would do 45 minutes religiously right before bed. Now I am so well acclimated, and I sweat so quickly, and in general I’m just more or less in general good health and feeling great, so I do 20 minutes, 20, 25 minutes before work. But the maximum use is a one-hour session up to twice a day. So there are cancer protocols out there like the McDougall cancer protocol and others where they’re doing an hour in the morning and an hour in the evening.

Chris Kresser:  Right, it’s kind of like a form of hyperthermia.

Wait Until You're Sweating Vigorously

Brian Richards:  Yeah, this is absolutely hyperthermia therapy. And again, a very safe way to do so. But for those of you who, again I don't, we don't want this to be a burden for you. We don't want it to be just another thing you have to do that is its own stress to have to get to and do to it. So every time you want to get in the sauna, you want to sweat through your torso, strong sweating for five or 10 minutes. And that's at least 10 minutes.

Chris Kresser:  And it depends how long it takes you to start sweating. I mean, that's what you just mentioned in terms of, like, if you've done it a little bit more, you might start sweating a little sooner or maybe your sessions can be a bit shorter. I've noticed, as I mentioned, that when I exercise at some point, maybe a couple hours prior, I sweat more quickly and therefore my sessions can be a little bit shorter. So it seems to depend on a few different circumstances. But it sounds like you want to be sweating, you want to be in there for at least what, 10, 15 minutes after you start sweating?

Brian Richards:  Yeah, 10 minutes, at least 10 minutes. So when you get in there, it takes between five and 20 minutes to start sweating vigorously. Very much is dependent on your toxic profile, where you're coming from, and so forth. But when you start sweating vigorously, that's when you’ve relaxed the nervous system into that parasympathetic heal state, and you're getting the maximum detox and the maximum kind of light therapy benefits. And it really behooves you to just stay in a little bit longer. So you want to sweat, beading up sweat on your torso at least, for about 10 minutes. And that's good enough definitely to start out. That would be the minimum. Each time you get in, you get that sweat going on. But it's important to understand that you don't need to get that the first time.

And folks who are heat sensitive have low resting body temperature. And I've met many of these, many new customers have been dealing with this, you might not sweat at all the first time or the first couple times. And that doesn't mean it’s not working. That means that you’re in a toxic homeostasis and you need to shift your body's profile over to healing. And it's kind of counter, it's fighting against that a little bit. But eventually you stay in, you keep trying it, you keep sitting and doing the session, and you will eventually provoke a sweat. And then eventually you'll provoke a sweat more quickly and you’ll sweat more easily as your body acclimates to the therapy. And it's the same for folks who are very neuropathic and very heat sensitive. They may only start out with five minutes. They may only use only two lamps, but eventually the mitochondria get reactivated, the body shifts, it starts to detox, and it's an intelligent way of detoxing, unlike chelation, which is nonselective and kind of takes everything out. This, you’re stimulating the body to do detox and healing in the way it wants to, in the order it wants to.

So all the, everybody who's ever tried it eventually comes around. Even I've had customers who it took them three months to be able to sit in the sauna for 20 minutes, and the whole time they had to keep the curtain open or were using less lamps. Some people are very, start out very sensitive. But everybody comes around, and then you get to a regular standard sort of use of at least 20 minutes or so. And just the more the merrier in terms of frequency. But also if you take a break for a month or two, no big deal. It’s no reason to be blameful of yourself or anything like that. You just come back to it and put it back into your life.

Shower after You're Done

Chris Kresser:  Cool. So how about after. So you finished sauna, you sweat, some of that sweat has toxins, so what do you suggest in terms of cleaning after a sauna use?

Brian Richards:  So I highly recommend you have a natural bristle or a boar bristle brush, a shower brush, and you get in the shower, either hot or cold water, whatever you prefer, and you scrub every single inch of your body. Your scalp, all of your skin, even your nether regions. And what that does is it exfoliates and makes your skin look amazing, but it also pulls the dead skin cells off your body that the toxins are kind of clinging to. And it's an important step to just kind of end the whole session. Get in, rinse off the sweat that has all these toxins in it and scrub. So it’s not so important to use soap as it is to just scrub your body. And so either a loofah or a bristle brush, it feels amazing, even though it's kind of rough the first time. Maybe you do it and it really, that's a really key step. And that also gives you a chance to ease out of your sauna. So you rinse off in the shower, do your scrubbing, and you take another 15 or 20 minutes before you jump back into the stress of modern life and back into all the sympathetic activity.

Chris Kresser:  Yeah, that’s helpful. I have the brush myself and do that. I really love it. It’s its own therapy as you pointed out, like the exfoliation and just how that kind of seems to wake up the skin and open the pores. It feels really good. It’s a great way to end the therapy.

Use a Light Panel for Localized Relief

We’ve only got a few minutes left. I want to talk a little bit about EMF just in general, but more specifically in relation to infrared sauna therapy before we finish up. And I also, before we even go there, I wanted to mention you have a pretty unique product that can be used to extend the benefits of sauna use and give yourself exposure to near infrared light even when you’re not in the sauna, which is your single light panel.

And I know from talking to you and also reading some of the reviews that people are using it in really interesting ways. Some people are using it to deal with neuropathic foot pain or lack of circulation in the lower parts of their legs, and they’re applying just the single light maybe when they’re seated at their desk or something like that. It has in some cases regrown capillaries and nerves in those lower parts of the legs for EMF patients or diabetics with neuropathy. And people are using it, shining it on their gut if they have GI issues, or on their face if they have acne. And tell us a little more about that because I think it’s pretty interesting as a complement or way to extend the benefits of sauna therapy, or maybe for someone who doesn’t have the space for the full unit or can’t afford it yet.

Brian Richards:  Yeah, that’s SaunaSpace’s single light panel. I mentioned that story about V Capaldi earlier. You kind of hit all of the major points of what people are using this for. It does not replace the sauna. The sauna, you’re also sweating. It’s a full-body experience. You’re having deep detox with sweating, which makes the detox the least stressful and most effective way to do it. But nonetheless, you can use the single light for localized relief. So it’s a targeted therapy product. People are using it for relief of localized, or at the local tissue level. So you just shine it on the exposed body part one to two feet away for 10 minutes or more, and maybe even up to an hour, depending on the body part, except the head, and you can do that many times a day up to 10 times a day.

Chris Kresser:  That’s what I was going to ask you. So just to clarify, up to an hour but you can do it multiple times a day.

Brian Richards:  Yeah. Up to an hour, up to even 10 times a day. So maybe once an hour. If you’re doing it on the head or the throat, the protocol is to limit to 10 minutes. But you could still do that many times a day. So people are using it for, if they have TBI or fog issue, the brain fog issues, or me personally, it makes me feel better and happier if I don't get enough sleep or if I’m traveling, I always bring my single light. Because travel is stressful. And there are other things too, though. You mentioned gut, for gut health, for neuropathies in the extremities, for cramping, for headaches. A few other, it’s basically, it’s helping heal and it’s bringing light and heat therapy to that local body part. And so whatever your problem is, it may very well help what’s going on there just shining this light on it.

And our products are EMF shielded so there’s no electric or magnetic field stress to the user when we use it. So you can use this very close to the body, one to two feet away. And another application is what I personally use, you can see that on our Facebook or also on our website on SaunaSpace.com. I use it at the office. So I have it mounted to a computer monitor arm on QuickConnect, and I shine it on my body and on my head throughout the day periodically to counteract the blue light stress from the computer screen and also from, unfortunately, we have fluorescent lighting in the office still, and so it’s really interesting. Infrared light is the antidote to blue. So blue is damaging, and infrared counteracts that, and it also counteracts the flicker stress of LED and of fluorescent light, so from our monitor screens and also from the lighting above us. It’s a great way to get this healing light into your life, especially if you’re like me, many hours at the computer running my business. It’s a key thing that I can’t even work at a computer without it honestly. So it’s really cool the way to use it.

But you can also use it at the home, on the couch, when you’re reading a book, when you’re watching TV. It’s so small and portable you can bring it anywhere. And it’s just an adjunct to the full-body therapy of the full sauna. But it definitely, people are getting some amazing relief with it.

Chris Kresser:  Yeah, I’m really looking forward to trying that because I’m someone who’s pretty sensitive to blue light and also work a lot at a computer, and I use some software applications to kind of change the light that’s emitted. That helps a little bit and I have pretty good light in my office. But still, I just feel totally zonked after many hours in front of the computer and I’m trying to reduce that in other ways. But I’m looking forward to having the benefit of the near infrared. Because I certainly know how I feel when I get out of the sauna.

Brian Richards:  Yeah, and so it's very helpful. But there's another aspect, and you’ll really love it once you try it out, Chris. But there’s another aspect that is really stressing us out in the office and also in our lives. It’s what you asked me to mention here.

Chris Kresser:  Right.

How Electromagnetic Stress Is Damaging Our Health

Brian Richards:  It’s EMF issues. We are surrounded by what's called this electrosmog. Electromagnetic stress is definitely damaging to our health. And for those of you who are not familiar with this, you can look up Dr. Pall's work, the voltage-gated calcium channel effect, where basically we have these little voltage-gated calcium channels in every cell of the body, and most densely in the nervous system and in the brain. And those are seven million times more sensitive to electromagnetism than a water molecule is.

So the telecom industry says, “Well, here’s water, and here’s what a microwave signal from a cell phone tower does to water. It doesn't do a whole lot. And so EMFs are not bad for us. So they’re okay. They’re safe.” But the fact of the matter is, the voltage-gated calcium channels in all the cells are way more sensitive to this. And when we actually understand that and look at this and study this, we see that, and Dr. Pall has, again, done some of the best work in this, we see so many problems that these cause. And we’re talking about non-ionizing, non-thermal radiation. So even the microwave thing on the cell phone towers, even the electricity, the dirty electricity leaking out of our walls, increases our body voltage. We absorb it and it causes all these different bad health effects in the cells. And some of the basic ones are like anxiety and depression and nervous system issues. But also, it's been associated with other things like cancerous issues, there’s also heart issues because the heart is controlled by electricity, the beating of the heart.

And really, if you look at it and you step back and say, “Well, what’s going on here?” Every single system in the body is electromagnetic much more than biological. We are, we’re a quantum mechanical electromagnetic organism. Everything is all about voltage gates, and the blood–brain barrier is a voltage gate. And the mitochondria we talked about is an electric, it’s an electrical potential drop that the electrons are passing through. So all of these systems are disrupted by EMF stress. It’s man-made EMF stress. So it's a bad nervous system stressor, it's in all of our lives, and it's a subtle thing. So it’s slowly wearing us down. And it’s worse in the office, in places with a lot of electronics and a lot of Wi-Fi and cell phone signals, those are the most damaging spaces. And so we need protection from this. And that is one of the core things that SaunaSpace has addressed. Our product doesn't, our product is the only sauna on earth and the only light therapy device on earth that delivers zero electric and magnetic field stress on the user. So that’s pretty cool. It's pretty unique. I’ve worked a long time to get that to be that way.

And then what we’ve done in our journey now in product development is we’ve taken it to the next level. We have an electric field-shielding liner system we’ve developed for our pocket sauna for our sauna. And so it’s an optional upgrade that prevents all Bluetooth and Wi-Fi and dirty electricity, all of these electric fields from getting inside the sauna. So now for the first time ever, it’s not just a light therapy sauna and a better detox, it’s now a therapy that’s protected from all this EMF stress that’s around us 24 hours a day. So we don’t have any research, of course, on the degree to which this is better, but certainly one could speculate that the parasympathetic relaxation, the mitochondrial stimulation, the detox, all of the cellular systems we’re trying to activate and trigger in this multifactorial near infrared sauna therapy, they’re all better. They’re all working more optimally.

Chris Kresser:  Right, and that’s going to be, as you argued, arguably important for everybody. But there are some people who have really severe electrical hypersensitivity, and probably many listeners to this show. And the ability to have a space where they can not only be exposed to more because the lamps themselves are protected, but also kind of have a respite from additional exposure from the ambient environment is a pretty amazing thing to offer.

So, Brian, thanks so much for joining us. It’s been a really fascinating conversation. I know folks are going to get a lot out of this. And so they can learn more about SaunaSpace at SaunaSpace.com. You’ve got a lot of articles there too and videos, I think, which are really helpful. Tell us a little more about what’s there, what they can find.

Brian Richards:  So in our science section on SaunaSpace.com you can find some of my in-depth articles where I review the literature. And for those who like the citations and like the research, we also have a research archive as well, where we house not everything, but a lot of these PubMed articles are linked to there. But we do have a lot, some growing number of videos to kind of explain some of these things. It is complicated. So for those of you who want dive into the science of light therapy, of heat therapy, of EMF protection we have a lot on SaunaSpace.com. And I'd like to just say one more thing before we go.

We talked so much about how we want to heal and the therapy and what's going on scientifically. I think it's important to understand too, doing this, what we do here at SaunaSpace is not just the healing therapies. It's about the escape, as you mentioned, the respite from the sensory overload. We’re inundated with all of this over-stimulus and stress all day long, and we don't have a space that we can do healing in, a core rejuvenative practice to make us more successful in life and feel better and happier. And that's what we've designed here is it’s a very clean space from a sensory perspective. The beauty is in the simplicity of it. And so it doesn't have glass doors and Bluetooth-enabled stereo speakers. It's just, it's quiet. It's quiet to the senses and you can just sit there and do all this healing, do all these amazing things and just be. And not to mention, it's pretty cool.

The design is very convenient and portable, not like your cabinet sauna that you used to have, Chris. It’s a pop-up, it’s very, it’s modern, it’s lightweight, it’s more portable. I think it has a convenience to the design that helps people maintain the discipline and how to be fun and pleasurable. So they can get all these benefits and have it not be just another gadget, another burden in their life that it’s another thing they have to do. It’s something that they will want to do.

Chris Kresser:  Yeah, I’m glad you brought that up. I definitely appreciate the design. It’s elegant all the way down to the stool and the wood and the finishing. It’s a pleasure to see and use. The fact that it’s relatively portable, it’s not something you’re going to take on a plane when you go on a weekend trip, but if you move, you can easily bring it with you, which is absolutely not the case for my big cabinet cell sauna. In fact, when we sold it, we had to completely take it apart in order for the people to take it away. It was kind of a hassle. But this is, I actually, one of our staff members, Jon, who you met, Brian, I think because he has more limited space, he actually collapses the sauna after use. He takes out the front bar and just collapses it and tucks it away in a corner. So if you do have limited space, I like that about it too. I’m lucky to have a space for it where I just keep it set up, but even then, it doesn’t take a lot of space, which is great.

Brian Richards:  Yeah, yeah. It's definitely, it's just a better approach to it. It’s a more thoughtful design. It’s more private, too, for people. If you’re going to get better, it’s got to be in your home. It’s got to be convenient. It’s got to be fun to use. And so that’s what we’ve really emphasized for about six years now. SaunaSpace is all that.

Chris Kresser:  Great. Well again, thanks so much for coming on the show. It’s been a wealth of knowledge, and I’m just grateful for what you guys are doing, the product you’re putting out there. It’s something I recommend to my patients and anyone who asks me about what sauna that I suggest and prefer. And this has come out of my own experience, having used lots of different kinds of saunas over the years. I’ve been a big proponent of saunas for many years and then ultimately ending up with this near infrared unit that I'm very happy with. And I feel like I've finally found my, the one that makes the most sense for me, both from a research, evidence-based perspective and also just from an experiential perspective. So thanks for making this and continuing to do the work that you do.

Brian Richards:  Thanks, Chris. Yeah, we’re just getting started here at SaunaSpace, but we definitely have something completely different here. It’s like no sauna anyone has ever seen before.

Chris Kresser:  Awesome. All right, thanks everyone for listening. Continue to send in your questions, ChrisKresser.com/podcastquestion, and we’ll talk to you next time.

Brian Richards:  Thanks, Chris.

The post RHR: How Sauna Therapy Can Prevent & Reverse Chronic Disease, with Brian Richards appeared first on Chris Kresser.

RHR: How Sauna Therapy Can Prevent & Reverse Chronic Disease, with Brian Richards published first on https://chriskresser.com

[mercola]

Near - Infrared Sauna Therapy - Discussion Between Brian Richards & Dr. Mercola

In this interview Dr. Mercola speaks with repeat guest Brian Richards, founder of SaunaSpace, will focus on the differences between traditional Finnish saunas, conventional infrared saunas and near-infrared saunas, and why near-infrared exposure is so important.

Check out this episode!

[jakehglover]

How to Achieve Superior Detoxification and Health Benefits With Near-Infrared Light

By Dr. Mercola

I am of the belief, as are many other experts, that near-infrared sauna is an integral component of successful detoxification. Near infrared light also has many other biological benefits.

Here, I interview Brian Richards, founder of SaunaSpace,1 who is equally passionate about this modality, and has developed a near-infrared sauna using high-powered incandescent light bulbs. While he does not have any formal health training, he's quite knowledgeable and can provide information I think many could benefit from.

The Differences Between Near- and Far-Infrared

The vast majority of infrared saunas are far-infrared. While these certainly have many benefits, there are some downsides. As explained by Richards, the difference between far- and near-infrared is the wavelength of the light. Near-infrared is higher energy. It's referred to as near-infrared due to the fact that the wavelengths are closer to the red wavelength.

"[Near-infrared] is what an incandescent sauna is," Richard says. "But that's not what the typical infrared sauna is. The typical infrared sauna is far-infrared, which are the very low-energy infrared wavelengths. They start out at 3,000 nanometers (nm) and go up from there.

There's virtually no photobiomodulation (PBM) from these wavelengths. They're only heating the body. It's a very small portion of the sunlight's spectrum. Actually, only a few percent of the solar radiation are far-infrared. The biggest portion of infrared (about 40 percent) in the sunlight spectrum that reaches the Earth is near-infrared …

So, a huge part of our evolutionary context is getting so much of our light as a near-infrared wavelength every day … If we're comparing near-infrared to far-infrared, one of the big differences has to do with penetration into biological tissue. We have this concept of water absorption. Water absorbs different wavelengths to different degrees.

The water absorption spectrum actually starts at about 980 nm — the 'first overtone of water' it's called. Right when we get in the middle of near-infrared, it's only then that water begins absorbing wavelengths of light. But it's a continuum, so once you get out of near-infrared, at about 1,400 or 1,500 nm, the water is almost entirely absorbing all of the wavelengths.

Once you get out to mid-infrared, and certainly when you get to far-infrared wavelengths, they're 100 percent absorbed by water. Many people are unaware of this, but far-infrared wavelengths, for that reason, do not penetrate biological tissue very deeply. Saunas using far-infrared wavelengths are essentially surface heating you, and heating you in a conductive fashion.

The near-infrared wavelengths, because they're at the beginning of water's absorption spectrum, have been shown to penetrate up to 100 millimeters (mm) [3.9 inches] … With near-infrared wavelengths, we get radiant heat … penetrating heat. This is a much more efficient way to heat biological tissues …

The incandescent [light] bulb … is the most efficient way to heat tissue because it is substantially near-infrared … The sun is about 5,500 kelvin (K) … The incandescent bulb is between 2,400 and 2,800 K, so about half the temperature of the sun. Its peak is actually in the near-infrared. It's a little bit shorter … But essentially, it's the same form of light."

Far-Infrared Saunas Often Advertise Near-Infrared Benefits

There's a great deal of confusion on this issue, and many sauna makers take advantage of that confusion. Many of the far-infrared saunas promote their sauna as doing exactly what Richards just explained, but far-infrared saunas are NOT radiant.

They heat your body, yes, but it's very superficial, reaching only a few mm into your body. So, much of the far-infrared sauna advertising you see is really referring to the benefits associated with near-infrared, which is only a very small portion of the light emitted by those types of saunas.

It's the ability of near-infrared to penetrate so deeply into tissues2 that makes it so effective for detoxification and physical healing. On the other hand, unnatural light sources such as LEDs have a converse effect — they can cause a great deal of harm to your health.

Richards discusses this influence as well, so for more information please listen to the interview or read through the transcript. This issue has also been covered at great depth by Dr. Alexander Wunsch, a world class expert on photobiology, in "How LED Lighting May Compromise Your Health."

Beware of 'Full-Spectrum' Sauna Claims

Two other common problems with far-infrared saunas is that a) they claim to be "full-spectrum," when in fact they emit virtually no near-infrared, and b) they emit high levels of electromagnetic fields (EMFs), even if claiming to be low- or no-EMF emitting.

I've measured some of these low-EMF saunas, and while there were no magnetic fields (the "M" in EMF), they emitted high amounts of electric fields (the "E" in EMF). The problem is electrical fields are very difficult to measure without an expensive meter and proper training, and are another source of massive confusion, even within the Building Biology committee (a group of public and working professionals dedicated to creating safe havens in a toxic, electromagnetic world). Richards adds:

"You've got to be careful because there are so-called full-spectrum infrared saunas now where they have far-infrared emitters for heat, but they've added in near-infrared emitters in one of two ways. One way is to use LEDs. You can make LEDs now that emit only one monochromatic near-infrared wavelength.

They'll add a few of those to be able to claim that there's near-infrared, therefore it's full-spectrum, when it's not. It's really two technologies that they're trying to bring together and create a composite full-spectrum. But it still doesn't have the same natural [spectral power curve] shape as an incandescent bulb, as the sunlight …

There are also some saunas that use low-irradiance, near-infrared emitters that are basically heating elements that are hotter than the far-infrareds. They do emit a small amount of near-infrared, but it's at a very low power level, what we call in light-therapy: irradiance."

What Is 'Irradiance'?

For clarification, the term "irradiance" refers to the power density, which is measured in watts per meter-squared or milliwatts per centimeter-squared (mW/cm2). Watts refers to the power. An incandescent sauna bulb is typically 250 watts, so it's high-powered. Watts per meter squared is the amount of power received across an area in space.

"That's what power density is. It's the power that's received across a surface area in space," Richards explains. "When we look at light sources in terms of 'How much light therapy are you getting? What dose are you getting?' you measure it by measuring irradiance.

If we know the irradiance, and we know how far away we are from [the light source], then we know exactly how many joules we get, how much energy we get dosed with per second.

If we sit a certain amount of time at a certain distance from a light source of known irradiance, we can figure out exactly how much energy we receive per unit time. In the scientific world, they use this term irradiance, but it's basically power over an area. It varies widely with different light technologies of course."

There are inexpensive meters that can objectively measure irradiance, called irradiance meters. Solar panel installers use them to measure the irradiance received by the solar panel, for example. The typical consumer meter will measure irradiance between 400 and 1,100 nm. In essence, they measure visible light — including the PBM section of near-infrared.

Using a consumer irradiance meter, anyone can confirm that the incandescent near-infrared sauna user, at 24 inches from the four 250W specialty lamps, receives about 30 mW/cm2 near infrared irradiance. A single 250W specialty incandescent lamp, typically used at 12 to 18 inches from the exposed body part, delivers 15-34 mW/cm2.

Near-Infrared Activates Your Body's Innate Capacity for Healing

Traditionally, the benefit of sun exposure is thought to be almost universally due to the benefit of ultraviolet-B (UVB) radiation, which stimulates vitamin D production in your body. What most overlook is the effect of near-infrared and its impact on PBM. This is important as 40 percent of sunlight is in the near-infrared spectrum, which strongly supports the idea that this is an important frequency to be exposed to.

As explained by Richards, PBM refers to the process of light activating biological systems. In a nutshell, light interacts with light receptor proteins, called chromophores, in your body. When light hits the chromophores, they activate a variety of biological processes.

Importantly, certain proteins in the electron transport chain in your mitochondria contain the light-receptor protein cytochrome C oxidase (CO), which plays an important role in cellular respiration. CO has absorption bands for near-infrared light and visible red light.

This narrow bandwidth of the sunlight is not just heating your body or, in terms of UV, promoting vitamin D production. It activates an entirely different healing system. "Since we have mitochondria in every cell of our body, with the exception of red blood cells, it's a core restorative healing system," Richards says.

One of my recent passions is mitochondrial function, the electronic transport chain specifically, and how to improve and upregulate its function in order to decrease electron leakage, reactive oxygen species (ROS) production and oxidative stresses.

I've delved deep into the molecular biological literature, and it's exceptionally rare to find research that addresses the near-infrared component of mitochondrial function. Yet it's a really important component of mitochondrial health. Richards explains, "Near-infrared [light] activates the mitochondrial healing systems in the cells, but it does a lot more than that too."

The Benefits of Incandescent Heating

While the incandescent light bulb uses far more energy than LED bulbs, the heating they provide actually has therapeutic benefits. Farmers have long used incandescent light bulbs to incubate animal life and keep livestock warm, for example. Incandescent light bulbs can also be used for incandescent sauna therapy. For this, Richards recommends using a 250-watt, red-filtered incandescent bulb.

"All of the wavelengths emitted that the energy-efficient folks call nonefficient and wasteful are the healing wavelengths," he says. "You want the 250-watt in an incandescent sauna therapy because you want a lot of the irradiance. You want a lot of this big portion of the healing wavelengths of near-infrared …

When we've gone to LEDs and fluorescents, we've removed the healing component for the sake of energy efficiency, but with very detrimental consequences to our health … From sauna therapy, we know all the benefits of heating the body.

It's not just about detox. It's the vasodilation, the blood circulation and the structuring of water. There are so many aspects that are beneficial to us. We remove almost all of those in our attempt to become 100 percent energy efficient."

While it can be quite difficult to find incandescent light bulbs these days, and they cost more than LEDs, you can still find the 250-watt specialty bulbs Richards uses in his incandescent sauna therapy.

Therapeutic Dosing

As mentioned earlier, you can determine whether you're actually getting a therapeutic dose by using an irradiance meter. With far-infrared saunas using near-infrared LEDs, you'll find they provide nowhere near the required irradiance. Above 100 mW per cm2, the energy starts getting excessive, which can be counterproductive. As noted by Richards:

"Even with light therapy, we don't want an unlimited amount. Just like you can't be in the sun for an unlimited amount, you don't want to be in the sauna for eight hours. With the sauna, you're going to heat shock the body. Raise cell temperature a few degrees and you get all these detox and other cellular responses due to the heat shock.

The same thing with the light. You want to get a certain kind of natural level of irradiance. You know, 20, 30 or 40 mW per cm squared for a certain amount of time. That activates the healing systems in the cells in the body, and then let the body do its work.

If you look at the literature, the reason it's called low-level light therapy (LLLT) is because it's also referred to as low-level laser therapy. The original light therapy studies were done with lasers, which are high-powered sources, where the irradiance is incredibly high. What was found was that … it's too much energy for the system. You can damage it.

If you see studies where near-infrared wavelengths have been shown to be damaging to the cells, you have to look at the irradiance levels that they use in the studies. You'll see that they're incredibly high. Just like if you get too much near-infrared or too much infrared, you can burn yourself."

It's really all about getting a natural dosage level of near-infrared wavelengths, but what is that? In the paper, "Infrared and Skin: Friend or Foe,"3 coauthor Michael Hamblin, Ph.D., notes that "solar IR-A average irradiance is around 20 mW/cm2 during the day with a peak irradiance reaching 40 mW/cm2."

Interestingly, the irradiance received in an incandescent near-infrared sauna at 24 inches from the four 250W lamps is about 30 mW/cm2, closely mimicking the near-infrared irradiance we get from sunlight.

30 mW/cm2 is equivalent to 1.8 joules per centimeter-squared (J/cm2) per minute, so a 20- to 30-minute near-infrared sauna session delivers around 36 to 54 J, which is right within the recommended photobiomodulation range discussed in-depth with Hamblin in my article, "Healing the Body With Photobiomodulation."

Essentially, what you're doing with near-infrared-based LLLT is stimulating your mitochondria to release nitric oxide (NO) and boosting adenosine triphosphate (ATP) production. Together, your mitochondria, NO and ATP work in concert to promote healing effects, such as DNA repair and cellular regeneration.

Incandescent Light Therapy Benefits

Richards started using an incandescent sauna to address his own health problems. He struggled with insomnia, adrenal fatigue, body acne, pessimism, low energy, and overall didn't feel very well.

"Through my [online] research, as people do nowadays to get information and take action, I came across this [incandescent light therapy] concept," Richards says. "It dates back to Dr. Kellogg, actually, of the early 20th century. I subsequently learned of and watched Alexander Wunsch's videos, and many others.

Incandescent light therapy dates back 100 years. A long time ago, they were using it to heal lupus vulgaris and all these other things. Before we had this word 'photobiomodulation,' before we could look at the microscopic level and see the mitochondria, we had an understanding that this light was healing.

I found an old manual by Dr. Lawrence Wilson, 'Sauna Therapy for Detoxification and Healing,'4 which provides instructions on how to build your own incandescent lamp sauna. I built my own and had this amazing healing experience. It completely resolved all of my problems … It really blew me away. That's what got me into all of this.

Since then, I've tried other saunas … It's striking how poorly the far-infrared sauna heats you. You sit in there for 20 minutes and you're just waiting [to start to sweat] … In an incandescent sauna, it's immediate. You start sweating. You can feel the heat. The heat is very brisk and vital. It's getting in there. But you know what? It feels good, because it's mitochondrial stimulation.

It's natural full-spectrum light in the natural shape and form of light as we're designed to get it. It's a feel-good heat and a great sweat. We know now too that it comes with all of these benefits of PBM. There are other kind of synergistic benefits that you can't just attribute to the detox and the mitochondrial stimulation of the light."

These benefits include structuring the water in your body — a topic discussed in depth in my interview with Gerald Pollack, Ph.D., author of "The Fourth Phase of Water." Pollack calls this structured water exclusion zone or EZ water. Wunsch also discusses how water nutrient delivery is improved when near-infrared light hits the water in and around your cells.

As noted by Richards, the inside of your mitochondria has been shown to consist nearly entirely of structured water. Scientists have also demonstrated that structured water acts as a type of chromophore. Structured water also acts as a vehicle to activate, improve and optimize biological systems. All of this suggests that the human body really needs light in its natural form, as the sun's wavelengths to:

Structure water

Provide benefits associated with heating

Activate biological processes via chromophores

Considerations When Building Your Own Incandescent Sauna

As mentioned, the instructions Richards used to build his own incandescent sauna can be found in Wilson's book, "Sauna Therapy for Detoxification and Healing,"5 available on Amazon. This type of sauna was used in Kellogg's sanitariums and spas in the early 1900s.

I discuss the history of Kellogg and the early days of light therapy in "How Therapeutic Use of Full-Spectrum Light Can Improve Your Health." Many chiropractic schools used to teach single lamp therapy, but light therapy as a whole was more or less abandoned by the 1970s. The incandescent sauna Richards built, based on Wilson's instructions, basically consists of four 250-watt incandescent light bulbs in a diamond configuration placed close to the body for targeted, localized relief.

"I built mine based on his plans. It was a very bricolage product. He, for example, recommends using PVC plumbing pipe to construct the framework of the sauna and just use painters' cloth from the hardware store and hardware cloth or what farmers call chicken wire for the bulbs. That's what I made. It did work. It worked incredibly well for me, but it does have some serious disadvantages.

First of all, you want it to be hypoallergenic. You want natural materials, not a bunch of off-gassing plastics. That's a big issue. Secondly, these bulbs are hot, so you need to protect yourself from the bulbs. Just a hardware cloth or some flexible wire is not sufficient.

You don't want to touch the surface of an incandescent bulb. You can burn yourself. You need professional protection from that. Something that's not negligently designed. Those are some basic product design issues that I've addressed in my saunas.

But more interestingly, and harder to address, is the electric field and magnetic field mitigation. EMFs stress us out. They're nervous system stressors. We need to address both of them. They're actually addressed in totally different ways. This is a big misnomer that you touched on earlier — these so-called far-infrared saunas that are described as low-EMF.

When they say they're low-EMF, they're only talking about magnetic fields. They're only talking about one-half of the picture. Both magnetic fields and electric fields are nervous system stressors. We don't want either of them from our electrical device.

They interact with our bodies in different ways, certainly, but they also are different in nature. Magnetic fields are hard to mitigate. They're really hard to shield … You have to just kind of deflect it."

The Challenge of EMF Mitigation

Magnetic fields are measured in nanotesla, while electric fields are measured in volts per meter. This requires two different kinds of metering devices, as a device measuring electric fields will tell you nothing about the magnetic field and vice versa. When building (or buying) a sauna, you'll want to measure both, to make sure neither field is present or very high.

Now, some of these meters can be very expensive. Since the important part is the effect these fields have on your body, you can use a body voltage meter instead, which measures the voltage reading of your actual body. (Keep in mind that your body voltage meter must be grounded in order to provide you with an accurate reading.)

"When you use a proper grounded body voltage meter, and you're measuring body voltage instead of just the voltage around the sauna, you find that when you sit inside a far-infrared sauna with a body voltage meter, you'll get thousands of volts per meter, thousands of millivolts, depending on the meter you're using. Very high," Richards says.

"Our natural body voltage is only a few millivolts or less even. It's almost zero. It fluctuates, but it's never above 10 mV, ever ancestrally. Pre-1888, we never had this [level of electric field exposure] in our life. We never had any of this man-made electric field stress.

We have it now 24 hours a day, from dirty electricity, from our computers … [In] the incandescent saunas that I've been making and dealing with for many years … we use grounding and shielding principles to ground out, block out and shield out all the electric fields so they don't get to the user, so they don't increase the body voltage.

You see that in my sauna. You measure it with a body voltage meter, either measuring radio frequency (RF) or measuring dirty electricity, the low frequency, you'll see that it's almost zero … There's no sauna on Earth that's ever done that before."

How to Use Your Incandescent Sauna

While I believe Richards has built the ultimate zero-EMF near-infrared sauna, it is a significant investment, and may be out of reach for some. If that's the case, you can still benefit from this technology by building your own starter sauna that will provide benefits, but will not protect you from EMFs. The core of the sauna are four 250-watt Philip incandescent bulbs, which can be purchased for less than $40.

To that, you need a safe light fixture. Wilson's sauna can be built for a few hundred dollars. But you could actually forgo the tent, especially if you're not addressing the electric fields.

The heating you want occurs as a result of the light shining onto your body, so you don't really need a sauna tent. As noted by Richards, "All you really need is the air around you to be above body temperature; above 100 degrees Fahrenheit."

So just about any small enclosed space, like a spare closet, could serve this purpose, but if surrounding materials like paint or finished wood or carpet have petrochemicals in them, undesirable toxic off-gassing can occur. Also, since the heating is directional, remember to rotate your body so that different parts are exposed, unless you're only working on a single area with one lamp.

"The core of our sauna are these four 250-watt lights on our shielded device, with all the lifetime warranty and the quality that we manufacture. We sell just that as well, because you can use it in a closet. You can use it in a shower.

We have a lot of folks who have far-infrared cabinet saunas. They're purchasing just that [4-lamp assembly]. They have buyer remorse and they want to upgrade to near-infrared and to full-spectrum and to be shielded. You can put one of our [near-infrared bulb assemblies] into a far-infrared sauna very affordably and not have to deal with any of the EMF stress at all from the product.

You just don't have to turn [the far-infrared sauna on. You just use the four walls and ceiling. The same goes with the shower or other innovative enclosures that people can think of."

For folks who are skeptical of the concept, the proof's in the pudding. You can start out with one bulb. You can start out with what's called this targeted therapy, so single lamp incandescent therapy. And just use that for a localized issue.

Folks are using it for everything, from headaches to cramps, to skin issues, to neuropathies in the limbs, to just aches and pains from old injuries. That's something that anybody can start out with and get a feel for this concept.

For the full body and the real detoxification, you do need to sweat passively. To sweat passively, we need air around us to be of 100 degrees F. Typically, it's nice to have an enclosure to do that for convenience. But depending on the environment, the sauna room could be the size of a football stadium. If it's above 100 degrees, you could just sit in front of your four 250-watt, red-filtered, incandescent lamps."

The Importance of Passive Sweating for Detoxification

While there are a number of different ways to get a sweat on, if you're working on detoxifying heavy metals and other pernicious toxins from your body, passive sweating is more effective than active sweating. Active sweating is caused by physical exertion such as during exercise. Research has shown the toxin concentration in sweat during exercise is actually quite low.

Sweat samples taken during sauna bathing, on the other hand — i.e., during passive sweating — reveal high amounts of toxins are being released in the sweat. The reason for this, Richards explains, has to do with sympathetic versus parasympathetic nervous system activation. Your autonomic nervous system has two states, commonly referred to as "fight or flight" and "rest and digest."

When you're exercising vigorously enough to start sweating, your body is allocating energy toward your muscles, lungs and heart. "There's no cellular reserves or hormonal gearing for detoxification or cellular repair or anything like that," Richards says.

During passive sweating, however, your body is heated, which helps release toxins through the sweat, and since you're not exerting yourself in any way, your body is able to use the energy from the incandescent lights to heal and repair itself. This is also why EMF mitigation is so important, as EMFs will activate your sympathetic nervous system. Again, EMFs are a nervous system stressor, which will hamper your detox efforts.

More Information

Overall, near-infrared therapy is something that can benefit just about everyone, seeing how most people experience mitochondrial stress and are exposed to toxins on a daily basis.

Like me, Richards is passionate about near-infrared therapy, and believes it's one of the most impactful things you can do for your health. A recommendation to further improve the benefits from the sauna metabolically and for your mitochondria, is to use cold water therapy afterward.

After a sauna session, take a cold shower. But, whether you prefer hot or cold water, you'll definitely want to wash off the sweat and not leave it on your body to dry. Scrubbing all the skin of your body with a natural stiff bristle brush is very effective for getting toxins off the skin, helps exfoliate and feels great. Also, be sure to collect the sweat with a towel when using the sauna, and remove after, as it will be loaded with toxins.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/09/02/near-infrared-light-benefits.aspx

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