Sweat it out

From Nordic tradition to wellness ritual — today, we’re exploring the science of sauna to understand why so many people are embracing the heat. 

Plus: 

• The co-founder of a personal care brand shares his go-to health products.

• New drops for hiking, boosting immunity, training, and more.

Let’s go!
- Ash Read and Joe Niehaus

The benefits of sauna (and how to get started)

Heatwave. Sauna is a staple for many of the experts we interview at Wellworthy. From entrepreneur Jesse Itzler, and performance coach PJ Nestler, to Eight Sleep’s Alexandra Zatarain, and January AI’s Noosheen Hashemi, sauna is a common thread. 

But why are so many people turning up the heat? Well, the benefits are compelling;

• Regular sauna use (about 3 times per week) is associated with a 40% lower all-cause mortality risk and a 27% reduction in cardiovascular death risk.

• A single sauna session can improve reaction time, reduce psychological stress, and enhance mood.

• When combined with exercise, sauna use helps lower blood pressure and cholesterol levels while improving cardiovascular fitness and aiding recovery.

Studies suggest sauna use may also benefit conditions like depression, dementia, and arthritis.

Reaping the benefits. We spoke to Remedy Place founder Dr. Jonathan Leary for tips on how to get the most from sauna sessions.

• Start slow: Begin with lower temperatures and shorter durations. “Gradually increase the duration as your body gets accustomed to the heat.”

• Hydrate: It's crucial to stay hydrated before and after your sauna session, given the significant amount of sweat loss. 

• Breathe mindfully: Practice deep, slow breathing — it helps with relaxation.

• Play it safe. Listen to your body, “If you feel dizzy, overly fatigued, or uncomfortable, it's important to exit the sauna and cool down.”

• Cool down: Post-session, allow your body to cool down gradually. “This can be done with a lukewarm shower or by simply resting in a cooler environment. This step is crucial for recovery and helps regulate your body temperature,” advises Dr. Leary.

The Bottom Line: More experts and wellness seekers are hitting the sauna for stress relief, relaxation, or recovery. The science is real, so if you’re going to start, take it slow, stay hydrated, and listen to your body.

My Health Stack by Woodie Hillyard

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Woodie Hillyard, CEO and co-founder of W, a men’s personal care brand that he started with YouTuber and boxer Jake Paul.

Woodie focuses on a mixture of weights, yoga, Pilates, and cardio to prioritize his strength, flexibility, and endurance. He typically wakes up at 5:30 AM and immediately hits a workout before starting the day.

Here’s Woodie to share his Health Stack:

• Garmin Instinct 2: “I love the battery life and its ability to keep me honest when it comes to overloading my body or having a rest day. Tracking my sleep has definitely forced me to be more focused on sleep quality improvement.”

• Fabric Resistance Bands: “An easy thing to take with me on the go for a quick and dynamic leg workout.”

• Aer City Pack Pro: “The perfect gym/work bag so I can transition from the gym right into the work day.”

• Barry’s Bootcamp: “I have been going to Barry’s for over a decade now. Luckily, they are in most of the cities I travel to so it’s the perfect way to kick-start my mornings when self-motivation is a little low.”

• Beekeeper’s Naturals Propolis Immune Support Throat Spray: “Immunity insurance when I am traveling on planes. I use this stuff almost every day and twice a day when I feel a cold coming on.”

• Open: Breathwork + Meditation App: “I started going to Open when I was living in LA. If you are ever in Venice, you should go to a breathwork class at their studio. Their app has amazing daily guided courses that I will use whenever I need a quick reset.”

• Athletic Greens Travel Packs: “I am on a flight about every 2-3 days, so keeping this with me as a bit of nutritional insurance always gives me peace of mind.”

• W Deodorant in Fresh Ice: “This is an absolute essential and a perfect way to smell great pre, during, and post-workout.”

• Grounding Mattress Cover: “I have noticed big improvements in my sleep quality when I sleep at home on my grounding mattress cover. More deep sleep and a lower resting heart rate. Seeing the data change always amazes me.”

Meet the Nike Alate Bra

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Choosing support doesn’t have to mean sacrificing comfort. The Nike Alate High Support Sports Bra is designed to control movement during your workouts while providing unbelievable softness, making it perfect for both high-intensity training and everyday wear.

With a seamless fit and softly lined cups, the Alate Bra contours to all body shapes, ensuring lasting comfort. The convertible, adjustable straps offer versatility, fitting effortlessly under any outfit.

Whether you’re hitting the gym or heading out for a day of adventure, the Alate Bra keeps you comfortable and confident. Shop now.

Just Dropped: An outdoorsy social network

Iconic outdoors magazine Outside entered the social media space with the launch of an “adventure network.” The Outside Activity Feed has an extensive list of features perfect for any nature junkie — think Strava for all things outdoors.

Once you create an account, you can follow friends, authors, athletes, and brands. Data from activity apps like Trailforks, Garmin, and more sync into your feed, and, of course, you can post photos and videos from your adventures for all to see. Sign up on Outside.

More drops perfect for:

• Athleisure. while on earth™ introduced its first apparel product, a 100%-cotton shirt that’s made in the USA. Buy it here.

• Hitting the trails. Women’s-only brand Hilma introduced The Wilbound, a high-performance trail running sneaker designed for every terrain, with three different widths. Buy here.

• Entertainment fitness. Supernatural, the VR “adventure” fitness app released Supernatural Together, a new expansion for group workouts with voice chat, customizable avatars, and team challenges. Get the app here.

• Boosting immunity. Pressed Juicery and Cymbiotika teamed up to offer the Immunity Bowl in Pressed stores. It delivers vitamin C, protein, probiotics, and essential nutrients like potassium and iron for extra protection during the winter months. Learn more here.

• Hiking. Popular hiking app AllTrails is now available for Apple Watch. It gives you quick navigation and activity stats on your wrist. Here’s how to download it.

• Staying warm. Heated apparel brand (powered by a rechargeable battery) Ororo launched the Pathfinder Collection, a four-piece capsule featuring lightweight, transitional styles for winter-ready warmth. Check it out here.

• Holistic health. Founded by former Red Bull Racing and McLaren F1 performance coach, Michael Italiano, Miactive offers personalized training, mindfulness practices, and nutrition advice to help users maximize their physical and mental performance. Sign up here.

• Embracing the elements. Saucony launched new variations for several of its popular shoe models featuring GORE-TEX® technology, suitable for any weather condition. Explore the collection here.

• Chilling. Kohler and Remedy Place partnered to develop a luxury, at-home ice bath. It’ll be released in Spring 2025. Register to pre-order. 

• Training. Built For Athletes, a brand best known for its gym bags and accessories, launched its first clothing collection, featuring nine pieces for both men and women. Discover the range. 

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

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