Sauna Time Quotes

His dark eyes were on the road ahead, thoughtful. “No. I was hoping to go back to Tucson and see if I could get this hot chick I know to go out with me. I hear she’s in demand, though. She keeps putting me off each time I try to plan something romantic.” “Yeah, well, maybe if you come up with a good itinerary, you could lure her out.” “I was thinking dinner at Joe’s.” I made a face. “If that’s the case, maybe you’d better brace yourself for rejection.” “Red Pepper Bistro?” “Okay. Now you’re in the zone.” “Followed by a long massage in the sauna.” “That’s pretty good too.” “And then indecent things in the sauna.” “I hope you mean you’ll be doing the indecent things—because I more than did my share last night.” Kiyo glanced over at me with a mischievous grin. “Who says I’m talking about you?

He needed some aromatherapy to clear his mind. He needed some time in the sauna. He felt stupid. He had never before felt stupid. His mother said stupidity should be a capital offense, except with so many stupid people everywhere you looked, there wouldn’t be enough steel in the world to build all the necessary guillotine blades or enough executioners to operate them.

I didn't know it would get this hot," she said. "It's hot as hell." "Hell is hotter." "Sounds like you've been there." "I've heard it from someone. They make it hotter and hotter till you think you'll go crazy; then they move you someplace cooler for a while. Then when you're recovered a little they move you back again." "So hell it's like a sauna." "Yeah, more or less. But a few can't recover and go totally bonkers." "So what happens to them?" "They get sent up to heaven, where they're forced to paint the walls. You see, the walls in heaven have to be kept a perfect white. As a result, they have to keep painting from dawn till dusk every day. It messes up their respiratory systems big time.

I looked across at Alex and a wicked twinkle appeared in his eyes. “How is it that you’re still so sexy after all this time?” he mused. I shrugged my shoulders and raised an eyebrow but remained silent, a lascivious smile creeping across my features. I teased the strap of my dress slightly off the shoulder and he growled. He dipped a hand underneath the table and reached for my knee, pushing my dress up as far as he could. It appeared he had just remembered that I had chosen not to wear any underwear. I quickly devoured the last of the Champagne as the waitress appeared and ushered us to our table.

I have yet to see the sauna," Rycca said. She was a damn distracting woman. He could scarcely remember what he'd been thinking about a few moments before, except that it had been ridiculous. "You can't actually see much in there," he said absently, studying how the rays of sun played in her hair. "It's dark." "Really? I guess we'll just have to go by touch then." Anticipation rippled through him and with it his merry fellow surged happily. Dragon sighed. A day begun hurtling over a horse's head might as well include a little relaxation. "Is it very hot?" Rycca asked as she ducked her head to enter the low stone building cut into the side of the hill. Vividly aware that the deep bruising he had felt only a short time before was eclipsed by far more urgent sensations, Dragon smiled. "Extremely." She looked at him over her shoulder. "I won't get burned,will I?" "Quite probably," he said and came up close behind her,urging her into the chamber.

We'll have a sauna first." "Oh,will we?" "Yeah." He hooked a hand in the waistband of her trousers and drew her closer. "Open the pores a bit." In a quick move, he unhooked them, then drew them over her hips. "Since you insist." Shelby began undoing his tie. "Have you noticed, Senator, that most of the time you wear a great many more clothes than I?" "As a matter of fact..." He slipped his hands under her blouse and found her. "I have.

...and it's that time of the day when the fatigue sets in. No, not the physical type of fatigue that goes with a stretching of limbs or a session in my sauna; which in fact is sparkling signifying it's existence for sheer aesthetics rather that practical use! It was that mental fatigue , when my soul was exhausted and weary; that I needed a shot of Gatorade; just to calm my nerves, stopping me from hallucinations and let me fall asleep!

...and it's that time of the day when the fatigue sets in. No, not the physical type of fatigue that goes with a stretching of limbs or a session in my sauna ~ which in fact is sparkling signifying it's existence for sheer aesthetics rather that practical use! It was that mental fatigue , when my soul was exhausted and weary; that I needed a shot of Gatorade; just to calm my nerves, stopping me from hallucinations and let me fall asleep!

I'm told my father cemented a number of profitable deals in this room." Alan eased down beside her. Shelby opened her eyes to slits. "I imagine he did.By the time he was through, he could've reduced most normally built men to puddbles." Idly the trailed a fingertip down Alan's thigh. "Do you ever use saunas for vital government intrigue, Senator?" "I'm inclined to think of other things in small hot rooms." Bending,he brushed his lips over her bare shoudler-the touch of a tongue,the quick pressure of teeth. "Vital,certainly, but more personal." "Mmm." Shelby tilted her head as he trailed his lips closer to her throat. "How personal?" "Highly confidential.

The bonds of family can be wonderful but there is a time to know when to stand apart." She held out a hand to Rycca on the nearby bench. "Besides, we are your family now, all of us, and we know your worth." Deeply touched, Rycca had to blink several times before she could respond. She knew both women spoke pure truth and loved them for it.After a lifetime of emotional solitude unbroken but for Thurlow, it was still difficult for her to comprehend that she was no longer alone. Yet was she beginning to understand it. Softly,she said, "I worry over Dragon. He refuses to talk of my father or of what will happen now that we are here, but I fear he is planning to take matters into his own hands." Cymbra and Krysta exchanged a glance. Quietly,Cymbra said, "Your instinct is not wrong. Dragon simmers with rage at the harm attempted to you. In Landsende I caught a mere glimpse of it,and it was like peering into one of those mountains that belch fire." Despite the heat of the sauna, Rycca shivered. "He came close to losing his life once because of me.I cannot bear for it to happen again." There was silence for a moment,broken only by the crackling of the fire and the hiss of steam.Finally, Cymbra said, "We are each of us married to an extraordinary man. There is something about them...even now I don't really know how to explain it." She looked at Krysta. "Have you told Rycca about Thorgold and Raven?" Krysta shook her head. "There was no time before." She turned on her side on the bench,facing the other two. "Thorgold and Raven are my...friends. They are somewhat unusual." Cymbra laughed at that,prompting a chiding look from Krysta,who went on to say, "I'm not sure how but I think somehow I called them to me when I was a child and needed them very much." "Krysta has the gift of calling," Cymbra said, "as I do of feeling and you do of truthsaying. Doesn't it strike you as odd that three very unusual women, all bearing special gifts, ccame to be married to three extraordinary men who are united by a common purpose,to bring peace to their peoples?" "I had not really thought about it," said Rycca, who also had not known of Krysta's gift and was looking at her with some surprise. All three of them? That was odd. "I believe," said Cymbra, who clearly had been thinking about it, "that there is a reason for it beyond mere coincidence. I think we are meant to be at their sides, to help them as best we can, the better to transform peace from dream to reality." "It is a good thought," Krysta said. Rycca nodded. Very quietly, she said, "Blessed are the peacemakers." Cymbra grinned. "And poor things, we appear to be their blessings. So worry not for Dragon, Rycca. He will prevail. We will all see to it." They laughed then,the trio of them, ancient and feminine laughter hidden in a chamber held in the palm of the earth. The steam rose around them, half obscuringm half revealing them. In time,when the heat had become too intense,they rose, wrapped themselves in billowing cloths,and ran through the gathering darkness to the river, where they frolicked in cool water and laughed again beneath the stars. The torches had been lit by the time they returned to the stronghold high on the hill. They dressed and hastened to the hall,where they greeted their husbands, who stood as one when they entered,silent and watchful men before beauty and strength, and took their seats at table. Wine was poured, food brought,music played. They lingered over the evening,taking it into night. The moon was high when they found the sweet,languid sanctuary of their beds. Day came too swiftly.

office into a sauna. She dropped her purse and keys on the credenza right inside the door and flipped the light switch. Nothing happened. The electricity had already gone out. The only light in the house came from the glowing embers of scrub oak and mesquite logs in the fireplace. She held her hands out to warm them, and the rest of the rush from the drive down the slick, winding roads bottomed out, leaving her tired and sleepy. She rubbed her eyes and vowed she would not cry. Didn’t Grand remember that the day she came home from the gallery showings was special? Sage had never cut down a Christmas tree all by herself. She and Grand always went out into the canyon and hauled a nice big cedar back to the house the day after the showing. Then they carried boxes of ornaments and lights from the bunkhouse and decorated the tree, popped the tops on a couple of beers, and sat in the rocking chairs and watched the lights flicker on and off. She went to the kitchen and opened the refrigerator, but it was pitch-black inside. She fumbled around and there wasn’t even a beer in there. She finally located a gallon jar of milk and carried it to the cabinet, poured a glass full, and downed it without coming up for air. It took some fancy maneuvering to get the jar back inside the refrigerator, but she managed and flipped the light switch as she was leaving. “Dammit! Bloody dammit!” she said a second time using the British accent from the man who’d paid top dollar for one of her paintings. One good thing about the blizzard was if that crazy cowboy who thought he was buying the Rockin’ C could see this weather, he’d change his mind in a hurry. As soon as she and Grand got done talking, she’d personally send him an email telling him that the deal had fallen through. But he’d have to wait until they got electricity back to even get that much. Sage had lived in the house all of her twenty-six years and

A few days after that dinner, I catch up with my new friend Paul over coffee. He is telling me about a time when he cycled from the Netherlands to Spain – a many-months-long endeavour that he completed solo. I try to imagine myself in this scenario. ‘Were you lonely?’ I ask. Paul pauses, taken aback by the question. And this is the problem with Deep Talk. Not only do you have to be a bit vulnerable and a bit ballsy to ask the questions in the first place, but you’re also asking whoever you’re speaking with to be the same: open up, take your hand and embrace the depths. Paul furrows his brow. After a beat, he nods. ‘Yeah, I was,’ he says. ‘What did you do to combat it?’ ‘I wrote in my journal a lot,’ he tells me. ‘I went for walks. But I was still really lonely.’ He tells me that he’s good at talking to people but that in most of the places where he stopped along the way people were pretty guarded. When I play back this conversation in my head, I wonder how differently pre-sauna Jess would have handled it. Given that I don’t know Paul well, I would have probably asked about logistics, or how many miles he covered per day, or what kind of bike he rode. Maybe, at best, I’d have launched into a story about a bike seat I’d used in Beijing that was such a literal arse ache that I could barely walk for two weeks, followed by a monologue about the realities of life with thigh chaffing. I am so impressed by how open Paul is with me. He could have lied and told me, nah, he doesn’t get lonely, that he relished the time alone on the road, he was a lone wolf, a cowboy striking out into the sunset with nothing but his trusty metallic steed. One of the most vital parts of Deep Talk is that it has to be a two-way process – both parties have to be willing to share, to disclose, to be vulnerable. If you initiate it with someone but don’t give back, you’re likely just harassing innocent people to share extremely personal information. I realise I probably shouldn’t go around asking men about their loneliness and not share my own experience of it. Since we’re all in this together, I’ll tell you, too.

InstaLift Cream UK Insta Lift Cream UK s of time, there are exact activities to do to make the skin look and sense higher right with your own home or spa with a sauna and natual pores and skin care exercises. When keep in mind a bath too lengthy, your pores and skin stops producing oil this senses moisture at the floor of the epidermis. Any that, search for experience immoderate dermis dryness once you end your bathe. After taking a tub, at once pat your pores and skin dry. So the principle to comply with here is, select an anti again skin care gadge

I think again of . . . the way that snow draws you close to your family, forcing you to find moments of collective leisure in close quarters. The summer only disperses us. In winter, we find a shared language of comfort: candles, ice cream, coffee. Sauna. Fresh laundry.

dry saunas. Until about 2019 I was very skeptical of the data linking sauna use to brain and heart health. However, the more time I spend buried in this literature, the more I become convinced by the magnitude of the benefit,

Infrared light therapy stimulates production of collagen, ribonucleic acid (RNA), ATP, and deoxyribonucleic acid (DNA), which enhances the body’s cellular repair rejuvenation systems, providing relief from pain and shortening recovery time.

positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked another podcast guest, Rhonda Patrick. Her response is on page 7. * Who do you think of when you hear the word “successful”?

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

scabies is by visiting a sauna. People say that the dry heat form a sauna can eliminate the mites, although this method will take some time. If you put orange oil and/or eucalyptus oil into the sauna the mites should die more easily because mites cannot stand the smell of these two oils.

take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25. About fifty times a day I’m asked about supplements.

Hot baths can also significantly increase GH over baseline, and both sauna and hot baths have been shown to cause a massive release in prolactin, which plays a role in wound healing. I usually stay in a hot bath or sauna for about 20 minutes, which is long enough to significantly elevate my heart rate. I push a few minutes past dynorphin release, which usually makes one feel dysphoric and want to get out (but *not* to dizziness or lightheadedness). Generally, I’ll listen to an audiobook like The Graveyard Book by Neil Gaiman during the heat, then cool off for 5 to 10 minutes using an ice bath (I put 40 pounds of ice in a large bath to get it to roughly 45°F; more details on page 43) and/or by drinking ice water. I’ll repeat this cycle 2 to 4 times.

Try one or more of Chade-Meng Tan’s suggested exercises, starting on page 154. They are simple and brilliant. I practice a few times per week, often in the sauna.

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She pointed out in a recent study in Experimental Gerontology,19 saunas have been shown to stimulate the immune system, lower blood pressure, reduce inflammation, and improve cardiovascular function. Sitting in a sauna can also boost your heart rate in much the same way as medium-intensity exercise—but with far less effort! Plus, there’s the emotional bonus of taking time to relax, rejuvenating in peace on your own or in the company of friends and family. The

We need to sweat more. Humans moved around in warm climates generally, which led us to lose our fur, and although there was some migration northward, activity in warm air makes one sweat. (Incidentally, the farther one goes from the equator, the greater the suicide rate. We evolved near the equator. There may be a connection there.) Sweating may have been a much greater excretion paradigm than we're now used to. Go toa sauna or a steam room. There are studies that show that using them reduces sudden death and cardiac mortality. Sorne toxins are stored in the fatty tissue of the skin only to be eliminated as we sweat. Along with sweating we need to replace fluids with good old water. Drink from the stream. Dietarily, ancient humans no doubt ate occasional meats but usually foraged around for edible plants and fruits. Not on a time schedule like a modern office dude, cave guy ate anytime he found something edible.

Death hit people differently. She was getting by. He had all but given up. There was no middle ground as woman. She was used to it, but it still pissed her off. Frigid, or a slag. Girly, or one of the boys. Hrad, or emotionally unstable. When USA sneezed , the UK caught the cold. Her face was often difficult to read, but at that moment it told him whatever McEvoy found Margie Knight o not, she'd tear every dodgy sauna, massage parlour and tin-pot knocking shop in the city apart trying. It might have been a few minutes, it might have been an hour, when he heard Holland's voice... The mood she is in right now, Holland, if you're so much as suggest that it might be her time of the month, I'm guessing she'll kill you on the spot. I think the poison inside me has eaten away every ounce of courage there might ever have been. I need to find just a little more. "Look, I'm getting tired of saying sorry" "Well I'm not tired of hearing you say it, OK?" Maybe they bred them somewhere, taught then how to put their hair in a bun and look down their pointed noses, before sending them out into the world with a pair of bug glasses, a fondness for tweed and something uncomfortable up their backside. "I'm going to kill Holland. No, I'm going to make him listen to some proper country music and then I'm going to kill him." "Actually, fuck that, the music would be wasted on him anyway. I'll just kill him." "fuckfuckbullocksfuck..." "What? I make you sick? I make you want to hurt me?" "You knock, you wait, you get asked to come in, you come in. It's pretty bloody straightforward." ...sat at home like Tom Throne, trying to keep the rest of the world well away. Police officer and prison staff are old enemies. The finders and the keepers resenting each other. 'Everybody says it switches around when you get old and they have to look after you. The parent becomes the child...It's non sense though., it really is. Even when they're cooking for you and getting your shopping in, you know? Even when they're doing up the buttons on your pyjamas and pretending to listen to your stupid stories, even when they're wiping your arse, you're still the father--It never stops, never. You're still the father and he's still the son. Still the son...' A thin layer across the top of the cistern in the ladies, invisible unless used in some of the more drugs-conscious clubs. ...Depending on how it looks, thy either do nothing, or break it again, re-set it.' 'Do they need volunteers?' "Don't talk to me. Not like that, do you understand? Not 'are you all right?' Not 'sorry'..." "I don't..." "Talk to me like a murdered." Holland couldn't believe what he was hearing. Palmer? 'Sorry?' Throne shouted. 'Fucking sorry...?' 'Shut your fucking stupid cunt's mouth. I will kill you, is that clear? I'm not afraid, certainly not of you. I don't care what happens. He can shoot the pair of us, I don't give a fuck. But if I hear so much as a breath coming out of you before this is finished, a single poisonous whisper, I'll rip your face off with my bare hands. I'll take it clean off, Nicklin, I'll make you another nice, new identity...

Have you ever done it in a sauna" Marina asked. "It's even more exciting when it's hot." "And more debilitating, I'll bet." He laughed. "Thank God we haven't got time to warm it up. It takes an hour to reach two hundred degrees." He pulled his stiffened cock from her mouth. "I'm there already, baby.

An old man sat down next to me on the bus and noticed that I wasn’t from around there. “Who are you looking for?” “Well,” I began, “there used to be a camp here.” “Oh, the barracks? They dismantled the last of those buildings two years ago. People built themselves sheds and saunas out of the bricks. Took the soil back to their dachas for planting. Put camp wire around their gardens. My son’s place is out there. It’s so, you know, unpleasant…In the spring, the snows and rains leave bones sticking out of their potato patches. No one is squeamish about that sort of thing around here because they’re so used to it. There are as many bones as stones in this soil. People just toss them out to the edge of their property, stamp them down with their boots. Cover them up. It happens all the time. Just stick your hand in the dirt, run your fingers through it…” It felt like the wind had been knocked out of me. Like I had passed out. Meanwhile, the old man turned to the window and pointed: “Over there, behind that store, they covered over the old cemetery. Behind that bathhouse, too.” I sat there, unable to breathe. What had I expected? That they had erected pyramids? Mounds of Glory?*4 The first line is now the street named after someone or other…Then the second line…I looked out the window, but I couldn’t see anything, I was blinded by tears. Kazakh women were selling their cucumbers and tomatoes at every bus stop…pails of blackcurrants. “Fresh from the berry patch. From my own garden.” Lord! My God…I have to say that…It was physically difficult for me to breathe, something was going on with me out there. In a matter of just a few days, my skin dried out, my nails started chipping off. Something was happening to my entire body. I wanted to fall down on the ground and lie there. And never get up. The steppe…it’s like the sea…I walked and walked until finally, I collapsed. I fell next to a small metal cross that was up to the crossbeam in the earth. Screaming, in hysterics. There was no one around…just the birds.

treat chat like a sauna—stay a while but then get out . . . it’s unhealthy to stay too long.” Alternatively, we might schedule a team meeting on group chat so that everyone is on at the same time. When used this way, it can be a great way to reduce in-person meetings. It’s telling that the CEO of a group-chat company advises limiting the use of its product. And yet, many organizations that use these services encourage employees to lurk in the group-chat sauna all day long. This is a corrosive practice that individuals can’t always change on their own. We’ll tackle dysfunctional company culture later in the book.

I didn’t have sex,” I say quietly and then whisper, “She just . . . sucked me in the sauna.” “Sucked you in the sauna.” Posey shakes his head in mirth. “That is a title of a porn waiting to happen. Was it good?

Don’t drink any alcohol, period—and if you absolutely, positively must, limit yourself to one drink before about 6 p.m. Alcohol probably impairs sleep quality more than any other factor we can control. Don’t confuse the drowsiness it produces with quality sleep. Don’t eat anything less than three hours before bedtime—and ideally longer. It’s best to go to bed with just a little bit of hunger (although being ravenous can be distracting.) Abstain from stimulating electronics, beginning two hours before bed. Try to avoid anything involving a screen if you’re having trouble falling asleep. If you must, use a setting that reduces the blue light from your screen. For at least one hour before bed, if not more, avoid doing anything that is anxiety-producing or stimulating, such as reading work email or, God help you, checking social media. These get the ruminative, worry-prone areas of our brain humming, which is not what you want. For folks who have access, spend time in a sauna or hot tub prior to bed. Once you get into the cool bed, your lowering body temperature will signal to your brain that it’s time to sleep. (A hot bath or shower works too.) The room should be cool, ideally in the midsixties. The bed should be cool too. Use a “cool” mattress or one of the many bed-cooling devices out there. These are also great tools for couples who prefer different temperatures at night, since both sides of the mattress can be controlled individually. Darken the room completely. Make it dark enough that you can’t see your hand in front of your face with your eyes open, if possible. If that is not achievable, use an eye shade. I use a silky one called Alaska Bear that costs about $8 and works better than the fancier versions I’ve tried. Give yourself enough time to sleep—what sleep scientists call a sleep opportunity. This means going to bed at least eight hours before you need to wake up, preferably nine. If you don’t even give yourself a chance to get adequate sleep, then the rest of this chapter is moot. Fix your wake-up time—and don’t deviate from it, even on weekends. If you need flexibility, you can vary your bedtime, but make it a priority to budget for at least eight hours in bed each night. Don’t obsess over your sleep, especially if you’re having problems. If you need an alarm clock, make sure it’s turned away from you so you can’t see the numbers. Clock-watching makes it harder to fall asleep. And if you find yourself worrying about poor sleep scores, give yourself a break from your sleep tracker.

Use a sauna a few times a week. Studies demonstrate reduced dementia in more than 15 percent of those who used one four times a week for 20 minutes or more; whether this benefit is the result of stress reduction or some other property is still unknown. We believe the benefit is due to the high temperature, which releases heat shock proteins, produced by cells in response to stressful conditions. This means a hot bath or an infrared sauna may have the same benefit.

The real problem is posed by those countrymen who are complete slaves to machines from a shockingly young age. All exceptions aside, it is impossible to make the average Finnish country dweller of over fifteen years of age ride a bicycle, ski or row — or even exercise in the fields. The spell of the car and its antecedent — the scooter — is unbelievable. A young man will travel a hundred metres to the sauna by car; as this involves backing the car, reversing and manoeuvring, opening and shutting garage doors, it is not a matter of saving time. In the case of farmers, moreover, the more technology advances — every sack of fertiliser now being lifted by a tractor, the spread and removal of manure being a mechanical feat — the more will their physical activities be limited to taking a few steps in the garden and climbing onto the benches of saunas. Lumberjacks have already been replaced by multi-tasking machines, while fishermen lever their trawl sacks with a winch, haul their nets with a lever, and gather their Baltic herrings with an aspirator from open fish traps.

In addition to the breathing meditation, here are some clearing techniques that are very effective. Find a few that work for you and do them with diligence. Wash your hands after your Reiki session and imagine that whatever you picked up is washing down the drain. Imagine you’re soaking your hands in a bucket of cool water. (This is very good right after a Reiki session if you can’t get the heat out of your hands.) Imagine that you’re breathing healthy, healing energy up from the ground and blowing the stale energy out through the top of your head or out of your mouth on the exhale. Imagine that a golden hoop goes over your head and down to your toes. Visualize that everywhere it touches, it takes negative energy out and replaces it with light. When it touches the ground, let the ground reabsorb it. (You can also go from the ground up to the sky.) Take a bath with sea salt or Epsom salts. Lavender and rosemary are good herbs to clear energy. You can add them right to your bathwater. Take a shower and imagine that the water is also clearing any negative energy with it. Smudge yourself by burning sage or incense. Clear your Reiki space often using this method. You can also use sage spray. I use sage spray on each client, the room, and myself at the end of a Reiki session. Kneel on the ground and then slowly lower your forehead to the ground in “child’s pose” from yoga. (This is great for emptying out the heart and clearing the third eye.) Spend time in nature. Fresh air and sunlight are highly beneficial. It’s best if you can get into the woods. Exercise—any kind is good. Breathing and sweating are great ways to clear yourself. Sit in a sauna or steam room. Meditate and engage in other spiritual practices. Give or receive some Reiki!

One study in particular demonstrated that a 30-minute sauna session two times a week for three weeks POST workout, increased the time that it took for study participants to run until exhaustion by 32% compared to baseline. This 32% increase in endurance was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count. 32% is a massive increase in performance and something that any endurance athlete would be foolish to ignore.

When in “this place,” though, a visit to the sauna is all but mandatory. Both a Finnish invention and something of a national pastime, the sauna is “the number one thing people tell you to do around here.” In Cold War times, it was a way to ensure that confidential conversations remained so, since it’s impossible to wire a nude politician or secret operative

Farting In ancient times this feature of personal metabolism was esteemed an expression of the conscience as having just let off steam. And with so much artificial air around these days one would have thought sending forth wind from the anus was at least a bolt of something natural if not fresh. But this stinkingly difficult habit is sometimes a noisesome one as well. And in most haughty circumstances it is not nice to be caught at. But provided you keep it quiet one is not normally ostracized from good society. There are however awkward environs for the sounding and the fuming of the fart. Namely during lectures on art, largo passages in symphonies, high points of religious ceremony, or when another is spiritually transported in the rapturous delirium of orgasm. It is however a reprehensible act in airless conditions encountered on tightly crowded public transport as well as stationary elevators. Not to mention saunas which can occasion the dreadful stifling phenomenon of the Baked fart. In supersonic aircraft it may be regarded as an extremely revolting and tiresome form of aggression, especially coming from businessmen in a hurry who should know better. But emanating from a breathtakingly beautiful woman you might, if so aromatically disposed, make no effort whatever to stop breathing. Never admit to farting even if there are only two of you. If this is going to really make you look like a liar, a flustered pretence of searching for an imaginary gas seepage between the floorboards with the attendant turning up your own nose in disbelief at that horrid smell is a proper demonstration of innocence preventing blame and embarrassment. This ruse will of course be understood by other fair minded farters. Who know what it feels like to be the object of unflattering attention.

One study has demonstrated that a 30-minute sauna session twice a week for 3 weeks post-workout increased the time it took for study participants to run until exhaustion by 32% compared to baseline. The 32% increase in running endurance found in this particular study was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count.

Perhaps next time you have an altercation, stop, breathe, and take a shot of apple cider vinegar or—Dr. Nasha’s favorite post-workout or sauna—a glug of raw fermented pickle juice.

Start with a 12- to 16-hour overnight fast daily. Incorporate into your diet phytochemicals (see Chapter 7), known to activate longevity pathways, including those in strawberries, turmeric, broccoli, green tea, pomegranate, Himalayan Tartary buckwheat, and mushrooms. Take a 2-minute cold shower or a cold plunge every morning, followed by short bursts of sprinting three or four times a week. Do strength training for 20 to 30 minutes three times a week. Add a sauna or steam as often as you can. Get blue-blocker glasses for the evening and replace your LED and fluorescent light bulbs with smart bulbs that adjust the light spectrum for the time of day, full spectrum in the day and red light for nighttime. Try a home red-light-therapy device. Explore intravenous ozone therapy or get an inexpensive home unit for rectal ozone therapy. Consider a course of hyperbaric oxygen therapy or try a Cellgym if there is one in your area or a low-oxygen exercise mask, which are available for $50. These tools are safe and available to us now, and they can provide a host of health and longevity benefits.

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