Revolutionize Your Wellness Routine: A Look at Justin Garser’s Book “Sweat”

Exploring the Benefits of Sweating: A Review of "Sweat" by Justin Garser

In today's wellness-driven culture, the concept of sweating has evolved from a mere side effect of physical exertion to a celebrated practice for health and well-being. Whether through exercise, saunas, or other therapeutic methods, the act of sweating has been embraced as a natural detoxifier, a stress reliever, and even a tool for mental clarity. Justin Garser's book, *Sweat*, dives deep into the science, history, and cultural significance of sweating, offering readers an enlightening exploration of this age-old practice.

The Essence of *Sweat*

*Sweat* is more than just a book about perspiration; it is a compelling narrative that connects the dots between ancient practices and modern-day wellness trends. Garser's writing is engaging and informative, making complex scientific concepts accessible to all readers. He delves into the biology of sweating, explaining how our bodies use this natural process to regulate temperature and expel toxins. But he doesn't stop there; Garser also explores the psychological and emotional benefits of sweating, shedding light on how it can improve mental health and enhance overall well-being.

The Historical Perspective

One of the most fascinating aspects of *Sweat* is its historical overview of sweating practices across different cultures. From the sweat lodges of Native Americans to the Roman baths and Finnish saunas, Garser paints a vivid picture of how various societies have harnessed the power of heat and sweat for healing and spiritual purposes. This historical context enriches the reader's understanding of why sweating remains such a vital part of wellness rituals around the world.

Modern-Day Applications

Garser doesn't just dwell on the past; he also offers practical insights into how sweating can be integrated into modern lifestyles. The book covers a range of contemporary sweating practices, including infrared saunas, hot yoga, and contrast therapy, making it particularly relevant for those interested in the latest wellness trends. Garser’s exploration of these practices is thorough, offering tips on how to safely and effectively incorporate them into daily routines.

The Science Behind the Sweat

For those who are curious about the scientific aspects of sweating, *Sweat* provides a well-researched and balanced examination of the physiological processes involved. Garser discusses how sweating can aid in detoxification, improve cardiovascular health, and even boost the immune system. He also addresses common myths and misconceptions, providing readers with a clear understanding of the true benefits of sweating.

Why You Should Read *Sweat*

Whether you're a wellness enthusiast, a fitness buff, or someone simply curious about the human body, *Sweat* is a must-read. Garser’s ability to weave together science, history, and personal anecdotes makes the book both educational and entertaining. By the end of the book, you'll have a newfound appreciation for the humble act of sweating and a deeper understanding of how it can enhance your health and well-being.

Get your copy……I promise you won’t regret it!!!

Then Book your appointment for a Infrared Sauna session TODAY!

You can purchase *Sweat* by Justin Garser (https://www.amazon.com/Sweat-Justin-Garser).

Book your appointment for a Infrared Sauna session @everwellstudio.com

or Call # 951-234-7771

Infrared Sauna or Cold Plunge: Which is Better When You’re Under the Weather?

When you’re feeling a bit off—maybe fighting the early signs of a cold or just feeling run down—taking care of your body becomes top priority. With wellness treatments like infrared saunas and cold plunges gaining popularity for their immune-boosting benefits, it’s natural to wonder which one is better when you’re under the weather. Let’s explore the benefits of each and when they might be most appropriate.

The Cold Plunge: Best for Recovery, Not When You’re Sick

Cold plunges are great for reducing inflammation, improving circulation, and boosting recovery after intense workouts or physical activity. However, when you’re already feeling sick, cold exposure might not be the best idea.

Why? Cold plunges put your body through a form of stress, triggering a “fight or flight” response. While this can strengthen your immune system over time, introducing more stress when you’re feeling unwell may overwhelm your system, making it harder for your body to heal.

If you're feeling run down, skip the cold plunge and save it for when your body is stronger and can better handle the cold shock’s regenerative benefits.

Infrared Sauna: A Warm Embrace for Your Immune System

When you’re feeling under the weather, an infrared sauna could be just what your body needs. The gentle, soothing heat of the sauna helps promote circulation, which can aid in delivering oxygen and nutrients to cells while flushing out toxins. The increased sweating allows your body to rid itself of impurities, while the deep warmth can relax muscles and soothe any aches or pains you might have.

Infrared saunas also help reduce stress levels, which can be important when you're feeling sick. Stress weakens the immune system, and by taking time to relax in an infrared sauna, you give your body the opportunity to reset and recover more quickly.

The Bottom Line: Choose Infrared for Illness, Cold for Recovery

When you're under the weather, an infrared sauna is your go-to for a gentle, supportive therapy. The warmth helps ease symptoms, promotes healing, and can even help boost your immune response. Cold plunges are fantastic for recovery and long-term health benefits but are better saved for when your body is feeling strong and resilient.

As always, listen to your body. If you’re dealing with a fever or a more serious illness, it’s best to consult a healthcare professional before engaging in any heat or cold therapy.

By choosing the right therapy for your current condition, you can give your body the best chance to recover and feel better in no time!

Using the sauna and cold plunge to boost mood and energy

Do you ever wonder why you feel good after a contrast therapy session? Going back and forth between the sauna and the cold plunge has several benefits that have been shown to boost mood and energy.

Studies show cold exposure increases the production of norepinephrine, which can help you stay focused and alert. It’s also been shown that individuals with depleted amounts of norepinephrine may experience more depressive symptoms, so a well balanced boost of it can have a positive affect on your mood.

Additionally, studies show the heat from saunas can help lower cortisol levels, helping to alleviate stress and anxiety. Sauna use also stimulates the production of serotonin, also known as the ‘happy’ hormone — which is why you may feel good after a sauna session.

Did you know that when you combine the two, you’re actually helping your immune system as well? The sauna/cold plunge contrast has been shown to help increase lymphatic circulation… helping to get rid of toxins from the body’s immune system.

So… what are you waiting for?

Tips for (maintaining!) a healthy weekend

Often times, we may wonder why it’s more difficult to stay on track with our health goals when the weekend rolls around.

You may find that you do really well with staying on track during the weekdays: you eat right, have a routine sleep schedule, and exercise.

But what usually happens when the weekend hits? Friends may ask you to go out to eat, perhaps both Saturday and Sunday, and this can derail your clean eating for the week — or, maybe you decide to skip working out altogether that weekend.

But the weekends don’t have to be this way.

Here are 4 tips for (maintaining) a healthy weekend:

1) (Probably the most important!) Eat like it’s a weekday!

• If you eat relatively healthy during the week, try to stick to that on the weekends. If you do go out to eat, try to throw in a vegetable as a side dish. What we’re really saying is just be more aware of what you’re eating.

2) Stay hydrated and drink lots of water — limit drinks!

• Alcohol can cause dehydration, it can affect your sleep quality, and it can prolong recovery times if you’re an athlete and consume too much. Limit your intake.

3) Get outside! (Or continue on with your regularly scheduled exercise routine)

• You don’t need to do an intense workout — but getting outside, even if it’s a 20-30 minute walk, has been shown to help with reducing stress levels. Also, everyone can use a bit more Vitamin D in their life, right?

4) Stick to your usual sleep schedule

• Sticking to routine when it comes to sleep is really important. Why? Well, science shows that you’ll actually sleep better. When you alter your sleep patterns, your body gets thrown off, and so does your sleep cycle. Keeping that internal clock consistent is key.

And that is probably the most important takeaway from all of this: Consistency is key.

What is a full spectrum sauna?

There are three types of infrared sauna light: near, mid, and far, and the body absorbs each one at different levels. For example, near infrared (NIR) is absorbed at a cellular level, making it ideal for boosting mitochondria and increasing collagen production. NIR will also deliver the lowest heat level, warming the body rather than causing the type of heat that leads to perspiration.

Far infrared (FIR) penetrates deeper into the body because it’s soaked up by water molecules in the body. This helps improve health at a cellular level because the light can reach muscles and tissues. As such, FIR will raise the core body temperature and stimulate sweat glands because it creates more heat.

Mid infrared (MIR) acts a lot like FIR, and helps with heart, circulation, pain relief and muscle recovery.

All three of our saunas are full spectrum!

Let’s talk about mental health

We talk a lot about physical health - but what about mental health?

Yesterday was World Mental Health Day, and we wanted to take a minute to recognize that mental health is just as important as physical health. 

In this fast-paced environment we all live in, it’s easy to get wrapped up in the day-to-day and forget to take time for ourselves, to slow down and breathe. To relax. 

So, if you’re having an off day or struggling with mental wellness, here are some things that we’ve found can brighten your mood:

1. Get sunlight! Go outside - fresh air alone can help raise oxygen levels in your brain, increasing serotonin levels - also known as the ‘happy’ hormone. 

2. Get more sleep (if possible!) - sleep is vital for repairing not just our physical bodies, but our minds as well. Not getting enough sleep can lead to more anxiety, stress, and can make us more irritable. While it’s hard for some of us to get enough sleep due to other factors (jobs, kids, etc) maybe even throwing in some naps here and there can help boost your overall mood for the day.

3. Stay active - studies show just going on regular walks (around 30 minutes a day) can boost your mood. We aren’t meant to live a predominantly sedentary lifestyle. No matter where we are at physically, movement of any kind can be the key to breaking out of mental patterns or cycles we often find ourselves stuck in. 

4. Lastly — mindfulness. How we talk to ourselves matters. It may seem odd to say that, but if we start down a negative thought trail, it can often times derail our mood. If we tell ourselves we can’t do something, we probably won’t do it. But if we change our mindset, and feed ourselves positive thoughts, it can make all the difference. Have you ever noticed music can directly affect your mood? Try and listen to positive, upbeat music for even a few minutes, and you’ll likely feel better. The same can be said for listening to negative music. What you feed your mind matters.

The Pillars of Optimal Healing and Recovery

Sleep, Hydration, Nutrition, Stress Reduction and Movement

In our fast-paced lives, prioritizing our well-being is crucial to ensure we can perform at our best. When it comes to healing and recovery, adopting a holistic approach can make all the difference. Here are the five essential pillars that contribute to optimal healing and recovery:

1. Sleep: The Foundation of Renewal

Quality sleep is the cornerstone of effective healing and recovery. During deep sleep cycles, our body repairs tissues, synthesizes proteins, and consolidates memories. Aim for 7-9 hours of uninterrupted sleep each night, and establish a consistent sleep schedule. Create a calming bedtime routine and optimize your sleep environment to promote restful slumber.

2. Hydration: Nourish with Water

Staying hydrated is essential for maintaining bodily functions and facilitating the recovery process. Water helps transport nutrients, remove waste, and regulate body temperature. Carry a reusable water bottle with you and aim to drink at least 8 glasses of water per day. Adjust your intake based on activity levels and climate.

3. Nutrition: Fuel for Recovery

Nutrition plays a pivotal role in healing and recovery. Focus on a balanced diet rich in whole foods, including lean proteins, complex carbohydrates, healthy fats, and a variety of vitamins and minerals. Incorporate anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids to support the body's healing processes.

4. Stress Reduction: Cultivating Inner Calm

Chronic stress can hinder the body's ability to heal and recover. Practice stress-reduction techniques such as meditation, deep breathing, yoga, or mindfulness. Engage in hobbies you enjoy, connect with loved ones, and learn to set healthy boundaries to minimize stressors in your life.

5. Movement: Active Recovery

Engaging in appropriate physical activity can aid in recovery by promoting circulation, flexibility, and strength. Depending on your condition, opt for gentle exercises like walking, swimming, or stretching. Avoid overexertion, and always listen to your body's cues. Consult a healthcare professional before starting a new exercise regimen.

Remember that these pillars are interconnected; neglecting one can impact the effectiveness of the others. Embrace a holistic approach to healing and recovery, focusing on incremental improvements in each area. By prioritizing sleep, hydration, nutrition, stress reduction, and movement, you'll empower your body to heal, recover, and thrive.

The Power of Contrast Therapy: Exploring Benefits and Techniques

Contrast therapy, also known as contrast bathing, is a therapeutic technique that involves alternating between hot and cold temperatures to promote healing and enhance physical well-being. This practice has been utilized for centuries and has gained popularity in various fields, including sports medicine, rehabilitation, and general wellness. In this blog, we will delve into the principles of contrast therapy and discuss its numerous benefits.

Understanding Contrast Therapy:
Contrast therapy primarily involves the application of hot and cold stimuli to specific areas of the body. The hot component increases blood flow, relaxes muscles, and aids in pain relief, while the cold component reduces inflammation, decreases swelling, and provides a numbing effect. By alternating between these extremes, contrast therapy stimulates the circulatory and lymphatic systems, creating a dynamic healing response.

Benefits of Contrast Therapy:
1. Enhanced Recovery: Contrast therapy has been widely recognized for its ability to speed up the recovery process. The alternation between hot and cold temperatures stimulates blood flow, which assists in removing metabolic waste products and delivering oxygen and nutrients to the targeted area. This increased circulation aids in tissue repair and reduces recovery time after injury or intense physical activity.

2. Pain Reduction: The contrasting temperatures of contrast therapy help alleviate pain through several mechanisms. Heat relaxes muscles and reduces muscle spasms, while cold numbs the area, providing temporary pain relief. This approach is particularly beneficial for individuals suffering from chronic pain, arthritis, or musculoskeletal injuries.

3. Improved Circulation: Alternating between hot and cold stimulates blood vessels to expand and contract, promoting improved circulation throughout the body. This increased blood flow can enhance oxygenation, support cardiovascular health, and assist in the removal of metabolic waste products. Improved circulation may also help reduce the appearance of cellulite and promote healthier skin.

4. Reduced Inflammation: Cold therapy, a crucial component of contrast therapy, helps reduce inflammation and swelling in injured or overworked tissues. The cold temperature constricts blood vessels, which limits the release of inflammatory mediators and reduces tissue swelling. By following this with heat, which encourages vasodilation, contrast therapy promotes a more efficient healing response.

5. Relaxation and Stress Relief: The alternating sensations of hot and cold in contrast therapy can induce a state of relaxation, reducing stress and anxiety. The release of endorphins during contrast therapy contributes to an overall sense of well-being and mental rejuvenation.

Contrast therapy offers a range of benefits that make it a valuable therapeutic technique. By harnessing the power of hot and cold stimuli, this therapy promotes recovery, reduces pain, improves circulation, decreases inflammation, and enhances relaxation. Whether you are an athlete recovering from an injury, seeking relief from chronic pain, or simply looking to enhance your well-being, contrast therapy is a versatile and effective approach to consider incorporating into your routine. Always consult with a healthcare professional or therapist to determine the most appropriate and safe application of contrast therapy for your individual needs.

Discover the Health Benefits of Infrared Sauna Therapy

In recent years, infrared sauna therapy has gained popularity as a natural and effective way to promote overall wellness. This innovative form of heat therapy utilizes infrared radiation to heat the body directly, providing numerous health benefits. From relaxation and detoxification to improved circulation and pain relief, the advantages of infrared sauna sessions are truly remarkable. In this blog post, we will explore the incredible benefits of infrared sauna therapy and how it can enhance your well-being.

1. Detoxification:
One of the primary benefits of infrared sauna therapy is its ability to facilitate detoxification. As the infrared heat penetrates deep into the skin, it induces a deep sweat, promoting the release of toxins, heavy metals, and pollutants from the body. This process helps cleanse the skin, kidneys, liver, and other organs, leaving you feeling refreshed and revitalized.

2. Relaxation and Stress Relief:
Stepping into an infrared sauna can be a truly calming and rejuvenating experience. The gentle heat soothes your muscles, relieves tension, and helps your body and mind unwind. Infrared saunas have been shown to promote the release of endorphins, which are the body's natural mood-boosting chemicals. Regular sessions in the sauna can help reduce stress, improve sleep quality, and enhance overall mental well-being.

3. Improved Circulation:
The infrared heat from a sauna session stimulates blood flow and increases heart rate, providing benefits similar to cardiovascular exercise. As blood vessels dilate, circulation improves, delivering oxygen and nutrients more effectively throughout the body. This increased circulation can lead to enhanced cardiovascular health, reduced muscle soreness, and accelerated post-workout recovery.

4. Pain Relief:
Infrared sauna therapy has been found to provide relief from chronic pain conditions such as arthritis, fibromyalgia, and muscle soreness. The deep heat penetrates joints, muscles, and tissues, promoting relaxation and easing pain. The infrared rays also stimulate the production of endorphins, which act as natural painkillers, providing a non-invasive and drug-free method for managing pain.

5. Skin Health:
Regular infrared sauna sessions can benefit your skin in multiple ways. The increased circulation nourishes the skin cells, promoting a healthy and vibrant complexion. The deep sweat helps cleanse the pores, removing dirt, bacteria, and impurities. Additionally, the sauna's heat can aid in the production of collagen, improving skin elasticity, reducing the appearance of wrinkles, and promoting a youthful glow.

Infrared sauna therapy offers a wide range of health benefits, making it a valuable addition to your wellness routine. From detoxification and stress relief to improved circulation and pain management, the advantages of regular infrared sauna sessions are undeniable. Whether you're seeking relaxation, rejuvenation, or specific health benefits, incorporating infrared sauna therapy into your lifestyle can contribute to a healthier, happier you. Experience the soothing warmth and transformative effects of infrared sauna therapy and unlock the remarkable benefits it has to offer.

The Invigorating Benefits of Cold Plunge

In recent years, there has been a resurgence of interest in ancient wellness practices, and one such practice gaining popularity is cold plunge therapy. Cold plunges involve immersing oneself in icy cold water for a short period, typically ranging from a few seconds to a few minutes. While it may sound daunting, the benefits of cold plunges extend beyond the initial shock of the cold water. In this blog post, we'll explore the invigorating benefits that cold plunge therapy can offer to your body and mind.

1. Enhanced Circulation and Recovery:
One of the significant benefits of cold plunges is their ability to enhance circulation throughout the body. When immersed in cold water, blood vessels constrict, redirecting blood flow from the extremities towards vital organs. This process helps to improve circulation, leading to efficient nutrient and oxygen delivery to muscles and organs. Additionally, cold plunge therapy has been found to reduce inflammation, alleviate muscle soreness, and promote faster recovery after intense physical activity.

2. Increased Energy and Alertness:
If you're looking for a natural way to boost your energy levels and improve mental alertness, cold plunges might be just what you need. The sudden exposure to cold water stimulates the release of endorphins, which are known as "feel-good" hormones. These endorphins can leave you feeling energized, rejuvenated, and more focused. Cold plunges also activate the sympathetic nervous system, responsible for the body's fight-or-flight response, resulting in increased alertness and mental clarity.

3. Stress Reduction and Mood Enhancement:
Cold plunge therapy offers significant benefits for mental health and emotional well-being. The shock of the cold water triggers a physiological response that helps to lower stress levels. Cold exposure has been shown to reduce cortisol, the stress hormone, while increasing levels of neurotransmitters like norepinephrine, which are associated with improved mood. Regular cold plunges can help alleviate symptoms of anxiety and depression and promote a sense of overall well-being.

4. Improved Immune Function:
Cold plunge therapy has been linked to improved immune function. Cold water exposure activates the body's natural defense mechanisms, leading to increased production of white blood cells and enhancing the immune system's ability to fight off infections and illnesses. By regularly subjecting yourself to cold plunges, you may experience fewer colds, improved resistance to infections, and a stronger immune system overall.

5. Skin Health and Beauty Benefits:
Believe it or not, cold plunges can have positive effects on your skin health and beauty. Cold water constricts blood vessels, which can temporarily tighten the skin and reduce puffiness. Additionally, cold water exposure can increase collagen production, promoting a more youthful appearance and helping to reduce the appearance of cellulite. Cold plunges can also improve circulation to the skin, leading to a healthy glow and improved overall skin tone.

Cold plunge therapy offers a myriad of invigorating benefits for both the body and mind. From enhanced circulation and faster recovery to increased energy levels, reduced stress, and improved immune function, cold plunges can be a valuable addition to your wellness routine. Remember to consult with a healthcare professional before incorporating cold plunges into your routine, particularly if you have any underlying health conditions. Embrace the invigorating power of cold water and enjoy the rejuvenating benefits it brings to your life.