Dr. Leo Kormanik and his colleagues, including Dr. Matt Pisanelli and Zach Goulet, discuss the benefits of heat and cold therapy, specifically sauna work and cold plunges, for athletic performance and recovery.

1.) They explain how heat training helps increase blood volume, capillarization, and heat shock proteins, leading to improved performance and recovery. They also discuss the importance of timing sauna sessions for optimal results, recommending heat training in the evening for better sleep and cold exposure in the morning for increased alertness. They share their experience with heat training and sauna work to improve his tolerance to heat and prepare for upcoming races. They also mention the use of an infrared sauna, which provides a more pleasant experience compared to traditional Finnish saunas.

2.) Cold plunges, saunas, and heat training have numerous benefits for physical and mental health. Saunas can be used for longer periods of time compared to traditional steam saunas, and infrared saunas can stimulate mitochondria for increased energy. Heat training can also be achieved through warm showers, baths, and raising the temperature in workout rooms. Cold plunges can improve recovery and mental state, with acclimation to the cold taking time but resulting in quicker warming up afterwards.

3.) Daily cold showers can be beneficial, with starting with the head first helping with shock and activating the brainstem. Cold plunges can also increase energy levels and have similar benefits to cryo chambers.Cold plunges are the best way to quickly cool down because water pulls heat off the skin faster than air. Cold showers are less effective because there is less water contact with the skin. Cold plunges can be therapeutic and mentally beneficial, helping to reduce stress and improve focus.

4.) The duration of time spent in a cold plunge can vary, with some people timing themselves while others prefer to stay in until they feel ready to come out. Cold exposure can initially be uncomfortable, but the body adapts and the mind becomes more focused. It is important to slowly acclimate to the cold and not panic, as it can be a shock to the system for some people.The conversation discusses the benefits of cold exposure, such as cold plunges and cold hikes, in improving mental and physical resilience.

5.) The process of challenging oneself to cold temperatures can help convert white fat into brown fat, increase energy production, and improve overall health. By exposing the body to temperature changes, blood vessels are trained to expand and contract, potentially preventing clot formation and improving overall cardiovascular health. Embracing discomfort through cold exposure can also help individuals become more resilient in facing life's challenges.

Overall, the theme is centered around the importance of making small investments in health through cold exposure to prevent larger health issues in the future is highlighted.

Welcome to another inspiring episode of the MindBody Marathon podcast, hosted by Dr. Leo Kormanik. Join us for an enlightening conversation with Olympic gold medalist Katie Moon, where we explore the intricate journey of a world-class athlete. Katie shares her personal experiences, from overcoming injuries like Achilles tendinosis to the mental challenges faced by elite competitors.

In the "MBM Katie Moon" podcast episode, Olympic gold medalist Katie Moon discusses her current season update, dealing with Achilles tendinosis and recovering from a PRP injection. She also shares her love for fashion, having studied abroad in Paris for a fashion program, and her experience with mental blocks in pole vaulting as a female athlete. Katie emphasizes the importance of real confidence, preventative care, and listening to one's body to achieve success in track and field. She also shares her personal experiences with going gluten-free and the importance of community support throughout her athletic career. Katie plans to participate in one more meet before the trials and is excited to inspire young girls in the sport.

Also in this episode, Katie discusses her approach to training, recovery, and maintaining peak performance, including insights into her daily routines, diet, and the mental strategies that have propelled her to the top of her sport. Discover how she balances the demands of professional pole vaulting with her passion for fashion and the support she received from her hometown of Olmsted Falls.

Whether you’re an aspiring athlete or simply fascinated by the mindset of champions, this episode offers valuable lessons on resilience, focus, and the pursuit of excellence. Tune in to hear Katie’s story and gain inspiration from her incredible journey.

Listen now to elevate your understanding of what it takes to achieve greatness in both sport and life!

Welcome to Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

On this episode, host Dr. Leo Kormanik is joined by Dr. Alia Whitman, a medical doctor transitioning into the world of health coaching, and his wife Samua Kormanik. Our conversation centers around the transition from mainstream medicine to holistic health practices, the challenges within the healthcare system, and the importance of individualized care for overall well-being.

Alia shares her journey from being a medical director in an emergency room to embracing alternative health and wellness practices. We touch on the distinctions between "sick care" and "health care," and the shift towards concierge and cash-based medical services to provide a more holistic approach to healthcare. Our discussion also highlights the importance of addressing root causes rather than just symptoms and bridging patients into health and function.

We also talk about the misconceptions surrounding choosing natural or alternative treatments over traditional medicine and stress the significance of collaborative, multidisciplinary care. With a focus on proactive health measures and individualized patient needs, we encourage everyone to invest in their health before severe issues arise. Remember, your health is a marathon, not a sprint, and Mind Body Marathon is here to guide you along the way. Stay tuned for more enriching discussions and insights in our upcoming episodes.

Key Takeaways:

1. Holistic Healthcare Approach: The episode emphasizes the importance of bridging mainstream medicine and alternative approaches to healthcare to address root causes, focus on individual needs, and provide more comprehensive care.

2. Proactive Health Investment: Encouraging a proactive approach to health, the hosts and guest advocate for investing in well-being early on, rather than waiting for severe health issues to arise, to promote longevity and vitality.

3. Collaborative Care and Patient Engagement: Highlighting the significance of collaborative, multidisciplinary care, the episode underscores the value of finding trusted healthcare providers who understand and support individual patient goals for improved engagement and satisfaction.

4. Personalized Healthcare and Purposeful Living: The discussion on personalized healthcare stresses the importance of understanding individual priorities, values, and health span to foster purposeful, engaging lives, even in older age.

5. Challenges in Healthcare System and Patient Expectations: Addressing various challenges within the healthcare system, including financial pressures, patient expectations, and practitioner limitations, the episode underscores the need for breaking down healthcare silos and managing realistic patient expectations for better outcomes and satisfaction.