In this episode, Larissa and Malerie discuss the benefits of rucking, particularly for women's health. They explore how rucking can improve bone density, mental health, and overall fitness while being a low-impact exercise. The conversation covers the basics of rucking, how to get started, and the importance of community and accountability in maintaining a fitness routine. They also debunk common myths about rucking and emphasize its accessibility for all fitness levels.

Takeaways:

• Rucking is a low-impact exercise that benefits joints.
• It helps improve bone density, especially for women.
• Rucking can enhance mental health and reduce stress.
• It's an easy exercise to incorporate into daily routines.
• You can start rucking with minimal equipment, like a backpack.
• Rucking can be done while listening to podcasts or audiobooks.
• Community support increases the likelihood of sticking to a fitness routine.
• Rucking can help balance hormones and improve insulin sensitivity.
• It's a great alternative for those who struggle with traditional gym workouts.
• Rucking can be adjusted based on individual fitness levels.

Chapters:

00:00 Introduction to Rucking and Its Benefits

04:04 Understanding Rucking: Basics and Techniques

10:02 Rucking for Women's Health: Bone Density and Mental Benefits

19:04 Misconceptions About Rucking and Getting Started

25:05 Rucking Challenge and Community Engagement

In this conversation, Malerie and Larissa explore the transformative benefits of saunas, discussing their health impacts, types, and the science behind their effectiveness. They delve into the importance of detoxification, mineral replenishment, and the role of saunas in enhancing cardiovascular health. The discussion also covers the combination of sauna use with cold plunges, the effects on sleep, and the mindfulness aspect of sauna sessions. The conversation emphasizes the need to listen to one's body and the long-standing cultural significance of saunas in wellness practices.

As mentioned in the episode, Sauna Use by Menstrual Cycle Phase:

• Menstrual (Days 1-5): Sauna 1-2 times per week for 15-20 minutes at a comfortable heat level to ease cramps. Hydrate heavily (500ml pre/post) and skip if you have heavy flow or feel dizzy.
• Follicular (Days 6-14): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Pair with exercise, hydrate well, and monitor for fatigue.
• Ovulatory (Days 12-16): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Try contrast therapy for mood benefits, hydrate well, and stop if you feel discomfort.
• Luteal Early (Days 15-22): Sauna 2-3 times per week for 20-25 minutes at a comfortable heat level to support recovery. Hydrate well.
• Luteal Late (Days 23-28): Sauna 1-2 times per week for 15-20 minutes at gentle heat, avoiding pushing too hard. Skip if feeling irritable and hydrate well.

Quick Recommendation: Keep sessions at 20-25 minutes, shorter (15-20 minutes) during menstrual and late luteal phases. Don’t push too hard, and hydrate (500ml pre/post). Increase to 3-4 times per week in follicular/ovulatory phases only if experienced and feeling good. Always listen to your body.

Takeaways

• Saunas can improve mood and detoxify the body.
• Regular sauna use is linked to cardiovascular health benefits.
• Heat shock proteins produced in saunas help protect and repair cells.
• Detoxification through saunas reduces stress on the liver.
• Hydration and mineral replenishment are crucial after sauna sessions.
• Different types of saunas offer varying benefits: dry, infrared, and steam.
• Combining sauna use with cold plunges enhances recovery and wellness.
• Saunas can improve sleep quality by lowering body temperature post-session.
• Mindfulness practices in saunas can enhance mental clarity and reflection.
• Sauna use is a time-tested wellness practice across cultures.

Chapters

00:00 Introduction and Personal Updates

00:18 Exploring the Benefits of Sauna

02:07 Types of Saunas and Their Uses

05:00 Sauna and Health Benefits for Women

07:57 Hydration and Detoxification

10:55 Combining Sauna with Other Biohacks

16:03 The Benefits of Sauna and Cold Plunge

19:50 Sauna's Impact on Sleep Quality

21:15 Overall Wellness and Recovery

22:07 Listening to Your Body: Sauna and Cold Plunge Tips

26:14 Hydration and Nutrition Post-Sauna

27:50 Meditation and Reflection in the Sauna

29:43 Embracing Discomfort for Growth

32:39 Disclaimer

In this conversation, Larissa and Malerie explore the transformative effects of cold plunging on mental and physical health. They share personal experiences, discuss the science behind cold exposure, and highlight its benefits for hormonal balance and stress management. The conversation also covers practical tips for beginners, the importance of cycle syncing, and the mental challenges associated with starting cold plunging. Listeners are encouraged to document their journeys and join the cold plunge challenge to experience the benefits themselves.

Ready to feel the chill? Download our free pdf Cold Plunge Guide and Tracker and join our #ColdPlungeChallenge! Start with a 30-second cold shower at the end of your next shower. Over a week, work up to 1-2 minutes. Notice how you feel—more energized, focused, or uplifted? Share your journey on social media with #ColdPlungeChallenge. We can’t wait to hear your stories!

Takeaways

• Cold plunging can significantly boost mood and reduce stress.
• The initial shock of cold water can be mentally and physically invigorating.
• Women experience hormonal fluctuations that can affect mental health.
• Cold plunging activates the parasympathetic nervous system, aiding relaxation.
• Regular cold exposure can improve sleep quality and resilience to stress.
• Cold plunging can help with weight management by boosting metabolism.
• It's important to start at a comfortable temperature and duration for beginners.
• Documenting progress can help maintain motivation and track benefits.
• Listening to your body is crucial when cold plunging, especially during your menstrual cycle.
• Cold plunging can be a powerful tool for mental health recovery.

Chapters

00:00 The Power of Cold Plunging

04:59 Mental Load and Women's Health

10:16 Cold Plunging: Science and Benefits

14:53 Personal Transformation Through Cold Plunging

20:03 Syncing Cold Plunging with the Menstrual Cycle

24:23 Navigating the Challenges of Parenthood

27:16 The Journey to Mental Wellness

30:06 The Transformation Through Cold Plunging

33:44 Understanding the Benefits of Cold Therapy

38:44 Practical Tips for Beginners

45:09 The Cold Plunge Challenge: Join Us!

49:28 Disclaimer