Migraine headaches are a common and often debilitating condition discussed by in the . Here are some key insights based on the podcast:

  • Migraines are defined as disorders of recurring headache attacks and are more prevalent in females than males, even when accounting for hormonal changes related to the menstrual cycle. The reason for this prevalence is still not fully understood, and pregnancy appears to have a protective effect against migraines 1.
  • The "aura" experienced by some people with migraines is a feeling of anticipation that something is about to happen. Migraines are thought to have a neural origin and are not simply muscular like tension headaches. Vasodilation is a prominent feature of migraines, which leads to specific treatment options 2.
  • Regarding treatments, increasing the intake of omega-3 fatty acids, particularly at least 1 gram per day of EPA, has been shown to reduce the frequency and intensity of migraines. This is based on its analgesic and anti-inflammatory properties 3.

    Migraine Mysteries

    Andrew discusses the prevalence of migraine headaches and the mystery surrounding why they occur more frequently in females, even independently of the menstrual cycle. He also touches on the protective effects of pregnancy against migraines.

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  • Another study indicated that increasing omega-3 and reducing omega-6 fatty acid intake significantly reduces headache frequency and intensity. It's thought that omega-6 fatty acids like linoleic acid may exacerbate inflammation and contribute to headaches 4.
  • Herbal treatments, including menthol and peppermint oil, were found to be quite effective for tension headaches and migraine as well. These treatments are often considered as additional options alongside prescription drugs or over-the-counter medications 5.

It's important to consult a healthcare professional for personalized advice and treatment options for migraines.




Sauna sessions have several benefits according to discussions by :

  1. Growth Hormone Release: For a significant release of growth hormone, which aids in metabolism, fat loss, and recovery, intense sauna sessions once a week are recommended. This protocol involves spending 30 minutes in the sauna, exiting for a short period to cool down, and repeating for a total of up to 2 hours of exposure 1.

  2. Cardiovascular Health: Regular sauna use is correlated with reduced mortality from cardiovascular events. Engaging in shorter sauna sessions of about 30 minutes more frequently across the week, from two to seven times, can lower the risk of cardiovascular-related death. The study cited found that those who used a sauna two to three times per week reduced their risk by 27%, while those who used it four to seven times per week saw a 50% reduction 2.

  3. Sweating and Adaptation: Frequent sauna use can improve your body's ability to sweat and regulate heat. Saunas typically operate at temperatures ranging from 176°F to 212°F, and people adapt to the heat exposure over time, becoming more comfortable at these high temperatures 2.

  4. All-Cause Mortality: Not only does sauna use reduce the risk of cardiovascular events, but regular exposure starting at about two to three times per week also significantly improves overall longevity. This means a statistically significant reduction in the likelihood of death from all causes 2.

  5. Heat Stress: While saunas impose stress on the body through heat exposure, the body adapts to this stress, leading to a cascade of health benefits, which include increased cortisol concentration after each session, indicative of an induced stress response 3.

    Sauna Benefits

    Andrew explains the benefits of sauna, including the release of growth hormone and reduction in likelihood of dying from cardiovascular events. For maximum growth hormone release, sauna should be done once a week for 2 hours, while for cardiovascular health, sauna should be done 30 minutes a day, one to seven times per week.

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For optimizing the health effects of sauna use, it's recommended to start with lower temperatures and increase as one becomes accustomed to the heat exposure. It's also important to stay hydrated and consider any health conditions that might affect one's response to heat stress. As always, individuals should consult with their healthcare provider before beginning or modifying their sauna use practices.