2988: The All Day Workout for Crazy Gains

“Yeah. That's it. go play, yeah, like almost exactly, almost go play. It's out by my pool and sauna, this and that. And like, the thought is like, I'm gonna sauna in the morning and do one exercise and then go about my day. And then when I get home from work, I'm gonna do another one. You know, I'm gonna try and like do as little as I possibly can to see how much I can maintain by”

“Yeah, don't stop that stuff. Strengthening the support. Totally. I got a study for you guys on sauna use. Adam, you're going to love this. One thing you notice, I'll pull it up. One thing you noticed about sauna that you always love to talk about is how much less you become sick.”

“I'm always the first one to get sick when someone is sick and I don't miss. So when you look up old, so up until now, if you look up studies on sauna use and viral infection, the studies will say maybe, maybe not.”

“that's a healthy user effect. So healthy user effect is, well, people who tend to use a sauna also tend to get healthier. They tend to eat better. They tend to whatever. There was no direct like what's happening with the sauna. Well, there's a study that came out of Finland.”

“Well, there's a study that came out of Finland. This was published October 28th, 2026 at the University of Eastern Finland that revealed what 30 minutes of sauna use does to the body in terms of the immune system.”

“the body in terms of the immune system. So 30 minutes in a sauna floods the bloodstream with white blood cells with additional white blood cells, helping the immune system patrol the body and detect threats. The surprising response resembles the immune boost that exercise does, except, of course, there's no damage to the body.”

“does, except, of course, there's no damage to the body. So sauna for immune system. Phenomenal. Now, what they did in this, it wasn't 30 minutes long. It's logical. It wasn't 30 minutes straight. It was like 15 minutes, cold shower, 15 minutes.”

“I have a fever. I don't think it's a good idea to use a sauna if you already have a fever. But if I feel like I'm getting a cold, I'll use a sauna. Yeah. And I, anecdotally, it makes a big difference for me. I mean, I obviously have been talking about this for a long time and I've been able to like correlate, you know, the times where I am getting sick when I'm not.”

“It's the second, it's the same, in my opinion, for overall longevity and health, aside from exercise. I would recommend, of course, aside from the staples, like diet and all that stuff, sauna use. Yeah, I mean, it's, and you're warming up your core temperature. It's like the same thing you're doing while you're exercising and it's somewhat simulating like what your body naturally does to fight”

“of recovery. Can I work out more? Sauna doesn't really simulates it, but it doesn't give you that. No, you're not creating a bunch of damage that you need recovery. No, it's actually anti-inflammatory. So that's one of the things too about it. It's like it's anti-inflammatory, improves blood flow, shock proteins.”

“And so what you have to do is you want to manage the jet lag. So what it looks like is sleeping in to make up a little bit, taking a larger dose of melatonin when you go to bed the following days to help reset the circadian rhythm.”

“And they've shown studies that like a three, three gram, I think it's three grams or three milligrams. Check that, Doug, if it's a milligram or gram of melatonin right before you go to bed to help reset your circadian rhythm. But I think it's, I want to say it's milligrams.”

“It's like, oh, wow, that hit in 15 minutes. Oh, wow, it hit in 30 minutes. Like, I don't know. And coffee will do that to me. And so I'm like, I'm an energy drink guy during the week. I'm a coffee guy on the weekend for that exact reason right there. I got to tell you guys what happens. A prank that is like a prank that I played on Jessica.”

“Oh, wow, it hit in 30 minutes. Like, I don't know. And coffee will do that to me. And so I'm like, I'm an energy drink guy during the week. I'm a coffee guy on the weekend for that exact reason right there. I got to tell you guys what happens. A prank that is like a prank that I played on Jessica. And it was so endearing.”

“on in 30 days. And I tested Dexascan 30 days in between. Now, couple things that were why I knew I could was this was right after I ran the first GLP1 experiment. I went all the way down to 199 pounds.”

“But that's pretty much it. Also, infrared sauna, too. This is one of Ben Greenfield's big hacks when he would travel across the world. So I thought is first thing that'll help reset the circadian rhythm too. So doing that post these days.”

“Let me see here. Milligrams. Milligrams. So three milligrams. Which I believe is, you know, shout out to Legion. I use their Lunar product, and that's, I think it's two and a half or three is four of the chewables. And so you could easily manage that with something like that.”

“reps and focus on the body part. Here's the other important part: every other hour when you're not working out, you're eating or you're taking a protein shake and you're throwing some creatine in there. So I would take two grams of creatine and I'd have a little meal.”