Caveman wellness

It may sound extravagant - having a sauna¹ and a pool² - but it does not have to be. For (much) less than $500 you can have both.

In the early afternoon I do the sauna and then jump in the pool.

When in the sauna, I practice deep, slow, mindful breathing - and I SWEAT.

For an ice bath I put a kiddy pool into the big kiddy pool and put a bag of ice in it. No, you are not immersed but you will get cold. $5 plus the ice.

Caveman wellness on a budget!

There are those who would question the benefit of such a routine. The science-y-types always ask “how do you know it works”. I don’t. I do know that sweating and plunging in the pool is ancestrally appropriate - something we used to do a lot more.

In the end, it does not matter. I ENJOY it. It breaks up my day and gives me some time to think on my own.

Sauna, pool and ice baths

The practice of alternating between a hot sauna and a cold pool plunge, sometimes called contrast therapy, has gained popularity for its potential health benefits. Here’s an overview of the potential advantages:

1. Improved circulation:

• The heat from the sauna dilates blood vessels
• The cold plunge causes them to constrict
• This alternation can promote better blood flow throughout the body

2. Muscle recovery:

• May help reduce muscle soreness after exercise
• Can potentially speed up recovery time for athletes

3. Stress reduction:

• The temperature changes can trigger the release of endorphins
• Many people find the practice relaxing and invigorating

4. Immune system boost:

• Some studies suggest it may stimulate the immune system
• Potentially increases production of white blood cells

5. Detoxification:

• Sweating in the sauna can help eliminate toxins through the skin
• The cold plunge may help flush toxins from tissues

6. Cardiovascular health:

• The contrast in temperatures can provide a workout for your heart
• May improve heart rate variability

7. Improved sleep:

• The relaxation and temperature changes may promote better sleep quality

8. Mental clarity:

• Many users report feeling more alert and focused after the treatment

9. Skin health:

• Sweating can help clear pores
• Cold water can tighten skin and may improve its appearance

10. Pain relief:

• May help alleviate chronic pain for some individuals
• Could potentially reduce inflammation in the body

Breathing

Breathing is a fundamental physiological process that, when done mindfully, can have significant positive impacts on health. Here’s an overview of how breathing techniques can contribute to overall well-being:

1. Stress reduction:

• Deep, slow breathing activates the parasympathetic nervous system
• This can lower heart rate, blood pressure, and cortisol levels

2. Improved lung function:

• Proper breathing exercises can increase lung capacity
• May help in managing conditions like asthma or COPD

3. Better sleep:

• Calming breathing techniques can help prepare the body for sleep
• May reduce insomnia and improve sleep quality

4. Enhanced focus and cognitive function:

• Controlled breathing can increase oxygen supply to the brain
• This may improve concentration and mental clarity

5. Pain management:

• Certain breathing techniques can help alleviate chronic pain
• Often used in conjunction with meditation or mindfulness practices

6. Digestive health:

• Deep breathing can stimulate the vagus nerve, which aids digestion
• May help reduce symptoms of digestive disorders

7. Improved posture:

• Proper breathing engages core muscles
• Can lead to better spinal alignment and reduced back pain

8. Boosted immune system:

• Some studies suggest that controlled breathing may enhance immune function
• Potentially linked to reduced inflammation in the body

9. Emotional regulation:

• Breathing exercises can help manage anxiety and depression
• Often used in cognitive behavioral therapy and mindfulness practices

10. Cardiovascular health:

• Regular breathing exercises may improve heart rate variability
• Could potentially lower risk of cardiovascular diseases

Some popular breathing techniques include:

• Diaphragmatic breathing
• Box breathing (4-4-4-4 pattern)
• Alternate nostril breathing
• 4-7-8 technique

Get some sun

Getting some sun can have several benefits for your health and well-being:

1. Vitamin D production: Sunlight triggers vitamin D synthesis in your skin, which is crucial for bone health, immune function, and mood regulation.

2. Improved mood: Sunlight exposure can boost serotonin levels, potentially alleviating symptoms of mild depression and seasonal affective disorder.

3. Better sleep: Regular sun exposure, especially in the morning, can help regulate your circadian rhythm, leading to improved sleep quality.

4. Enhanced cognitive function: Some studies suggest that sunlight may improve cognitive performance and alertness.

5. Lowered blood pressure: Moderate sun exposure may help lower blood pressure by increasing nitric oxide levels in the skin.

6. Potential reduction in certain health risks: Some research indicates that regular, moderate sun exposure might be associated with reduced risks of certain cancers, autoimmune diseases, and cardiovascular issues.

Time restricted eating

I don’t know about you, but when I tried intermittent fasting, I found I could not sleep. That first night, my body was telling me to eat something. All night long - and I did not sleep.

Time restricted eating (TRE) is a form of intermittent fasting that focuses on limiting the daily eating window. It is something I can do. Forever.

Here’s a concise overview:

1. Concept: Consume all daily calories within a specific time frame, typically 8-12 hours. 4 is better.

2. Fasting period: The remaining 16-20 hours are spent fasting.

3. Potential benefits:

   • Improved metabolic health
   • Better blood sugar control
   • Weight management
   • Enhanced cellular repair processes

4. Flexibility: Can be adjusted to fit different lifestyles and schedules.

5. Common approaches: 20/4 (20 hours fasting, 4 hours eating).

6. Ease of adoption: Often considered more sustainable than other fasting methods.

We don’t need no 3 meals a day - ask a caveman!

Sleep

Sleep is crucial for overall health and well-being. Here’s a brief overview of its importance:

1. Physical restoration: Sleep allows the body to repair tissues, synthesize proteins, and release growth hormone.

2. Cognitive function: Proper sleep enhances memory consolidation, learning, and problem-solving abilities.

3. Emotional regulation: Adequate sleep helps maintain emotional stability and reduces the risk of mood disorders.

4. Immune support: Sleep strengthens the immune system, helping to fight off infections and diseases.

5. Metabolic health: Good sleep patterns contribute to better appetite regulation and insulin sensitivity.

6. Cardiovascular health: Consistent, quality sleep is associated with lower risks of heart disease and stroke.

7. Longevity: Chronic sleep deprivation is linked to shorter lifespans and increased mortality risk.

8. Performance: Sleep improves physical and mental performance in daily activities and sports.

9. Stress reduction: Adequate sleep helps manage stress levels and cortisol production.

Recipes

Meat - Jerky

• Typically Ribeye
• For jerky, whatever is most economical.
• Sometimes the 10lb sirloin works great but if I can find a (fatty) Ribeye for 12lb I may get it

Eggs

• Boiled
• Fried

Avocados

• (Make sure you can digest them)

Repeat!