3 Habits I’m Prioritising This Week to Stay on Track in Silly Season

In this short, practical episode, I’m sharing the three habits I’m focusing on this week to support my health in midlife — especially as we move into colder, darker days where routines naturally shift.We talk about:✨ Adjusting your step goals seasonally so movement stays sustainable✨ Using tracking as a tool for awareness, not perfection✨ Why sauna is a midlife superpower for recovery, inflammation, stress, metabolism & longevityI’ve included the scientific references below, plus details of an event I’m hosting this Sunday where you can explore hot and cold therapy with me in person.🔥 JOIN US THIS SUNDAY — The Balance WithinIf you’d like to learn how to use sauna and cold therapy safely and effectively — for stress, recovery, hormone balance, metabolism and inflammation — come join our in-person event:👉 Learn more and grab your ticket here:https://www.eventbrite.ie/e/the-balance-within-hot-cold-for-your-wellbeing-tickets-1968545173606?aff=oddtdtcreatorSauna Studies Referenced in This EpisodeHere are the research papers and summaries I mentioned:1. Finnish Sauna + Cardiovascular & All-Cause Mortality (men & women) Kunutsor SK, Laukkanen T, Laukkanen JA.“Sauna bathing reduces the risk of cardiovascular and all-cause mortality in a prospective cohort of middle-aged and older women and men.” BMC Medicine, 2018.🔗https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1198-02. Heat Therapy, Healthspan & Longevity (mixed-gender data) Laukkanen et al.“Sauna use as a lifestyle practice to extend healthspan.” Experimental Gerontology, 2021.🔗https://www.sciencedirect.com/science/article/pii/S05315565210029163. Infrared Sauna, CRP & Inflammation ReductionComplementary Therapies in Medicine, 2018.Summary of findings (CRP reduction & recovery benefits):🔗 https://radianceinfrared.com/infrared-sauna-inflammation-recovery4. Heat Shock Proteins & Muscle ProtectionDr Rhonda Patrick – FoundMyFitness review of sauna science🔗 https://www.foundmyfitness.com/topics/sauna5. Sauna, Brain Health & Stress Resilience (includes women)SaunaRealm summary of mixed-gender research on:– reduced dementia risk– autonomic nervous system balance– sleep benefits🔗 https://saunarealm.com/blogs/sauna-realm-blog/the-science-of-sauna-how-heat-therapy-boosts-recovery-immunity-and-longevity🕒 Episode Timestamps00:00 — Intro02:10 — Why you must tweak your habits seasonally in midlife04:20 — Habit 1: Adjusting step goals for winter08:00 — Habit 2: Tracking for awareness, not judgement12:15 — Habit 3: Sauna + recovery for inflammation, metabolism & resilience21:40 — Key sauna studies explained26:00 — Invitation to this Sunday’s hot/cold therapy event28:00 — Final thoughts⭐ If you’d like more support✨ Join Fit Positive Empowered (nutrition coaching, live & on-demand workouts, personalised calorie and macro targets, 150+ high-protein recipes, community):www.fitpositive.ie/empowered