The Upper Bench

James and Dan join us to share their stories of growing up Finnish-American in Maine, saunaing as kids, and building their own saunas.The Sauna: A Gift from the Finns bookhttp://www.finnheritage.org/FHH/styled-5/FHH/book_ordertwo.htmlCONTENT00:00 Introductions03:00 Finns in Maine 11:38 Sharing sauna with others... one person at a time14:03 The sauna they grew up with19:09 Water heaters, buckets, washing in the sauna25:33 Dan's sauna build29:30 Changing rooms31:41 James' sauna build35:45 What to do about HOT benches38:37 Propane outdoor shower39:38 Cold plunges and Sam's big fan41:59 Drainage44:46 The beauty of DIY saunas47:04 Ventilation51:31 Dan's trip to the U.P.54:59 James and Dan's normal sauna proceedure

Sam and Glenn chat about sauna construction during Finlandia Foundation's Sauna Week 2026.Finlandia's Sauna Week playlist: https://youtube.com/playlist?list=PLgbPg6jjsQ3R2NrV6j00TpqWyq1BVYzlX&si=IRzTXHpZ60A-9OyJ

Lassi answers audience questions and discusses with Risto and Minea during Finlandia Foundation's Sauna Week 2026.Full talk: https://youtu.be/LwFL7pdK-T0https://saunologia.fiCONTENT00:00 Ventilation04:59 How does sauna process affect our design?11:37 Are rocks essential for sauna?14:35 Breaking the Law of Löyly16:28 How to light a sauna?

Charts and graphs!Risto, Eero, and Sam are joined by Walker, Minea, and Ruut for Finlandia's Sauna Week 2026. We discuss Sauna Culture, Infrared, McSauna, and Ugly Saunas. And, of course, there are tons of graphs!Check out other Sauna Week talks on Finlandia's youtube channel: https://www.youtube.com/playlist?list=PLgbPg6jjsQ3R2NrV6j00TpqWyq1BVYzlX

Sam, Eero, and Risto catch up after National Sauna Week and swap notes on public saunas, especially the big question of whether you can throw water on the rocks and how good the rest/cool-down setup is. Sam tells a cautionary story about fainting at a Russian banya in Dallas and breaking his jaw, stressing hydration, food, electrolytes, and listening to your body instead of a timer. They finish by discussing pricing and time limits at new bathhouses and answering build questions (wood choice, stoves, ventilation, pass-through heaters) while teasing future episodes.PODCAST LINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchCONTENTS00:00 Intro & National Sauna Week recap02:01 Risto's Wisconsin mobile sauna story (bucket control / “no splashing”) 06:51 “Sauna Village” / Brooklyn notes09:18 Sam’s fainting & broken jaw18:39 Risk management + rest between rounds (business vs real sauna needs)23:22 Pricing discussion: day passes, memberships, and time limits33:15 Brian Johnson “Longevity hacking” critique (timers/stopwatches vs listening to body)42:56 Q&A + gear/build talk (woods, stoves, pass-through, DIY)

Selection from Eero's final speech as Finlandia Foundation National's lecturer of the year. Given January 20th at Scandinavia House in NYC. See their website and youtube channel for the full presentation. https://www.scandinaviahouse.org/https://finlandiafoundation.org

Risto shows Sam and Eero even more Yooper saunas!National Sauna Week Schedulehttps://www.nationalsaunaweek.com/sessions-and-registrationCHAPTERS00:00 Our news07:54 Sauna 117:17 Sauna 222:56 Sauna 326:52 Sauna 430:55 Sauna 534:46 Sauna 641:41 Sauna 746:00 Sauna 8

We first met Todd Shearer at our 2024 Toronto meet-up. His enthusiasm for sauna was apparent from the start. We had a great time exploring the Canadian banya scene with him. But that isn't the end of his story. He went home to Alaska and built an epic sauna. He is also part of a growing sauna community that is rooted in culture.CONTENT00:00 Intro and catching up03:01 Sam's Dallas banya review12:10 Reviewing Chipotle's sauna marketing15:13 Todd's background with sauna19:10 Toronto 202421:04 Todd's sauna build1:20:06 Sauna practice with friends and family

Episode 64 - David Kosins and Joshua Womack join the Upper Bench to talk schvitzing in general and the Cleveland Schvitz in specific. We learn how they discovered sauna and what their current practices are like today. And we also compare the Schvitz to Banya and Sauna.PODCAST LINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/GUEST LINKShttps://joshuawomack.comCONTENTS00:00 Intro and catching up04:23 David's sauna story (Detroit schvitzs, LA schvitz, trip to Finland, Banya5 in Seattle, etc.)22:01 Josh sauna story and book (Cleveland Schvitz and Soul Space)29:09 Eero: NYC bathhouse, growing up with public sauna30:48 David's sauna build38:04 Josh's regular sauna location (Soul Space)42:39 Schvitz vs Sauna vs Banya: Differences and Similarities

Have we oversimplified sauna? A brief history of sauna marketing in North America.Episode debuted at the Seattle Sauna Festival 2025

Nathan's Journey from Infrared to Real Sauna. A candid journey from infrared hype to authentic Finnish sauna, highlighting why real heat, löyly, and hot–cold contrast are so compelling. We discuss practice over marketing—ventilation, simple rituals, and family-friendly routines that deliver presence and stress relief. And we learn about Nathan's eye toward a future wood-fired sauna.PODCAST LINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchCONTENTS00:00 Introduction and how Risto and Nathan became friends 03:56 Nathan's first hot cold experiences 05:24 Selecting and buying and infrared "sauna"07:45 Scientology and niacin14:03 Experience with his IR16:03 Getting a real sauna17:59 Stress relief and mental health benefits20:23 Saunaing with a young child 25:24 Nathan's sauna practice37:58 Why IR doesn't cut it39:00 The aim of sauna: sweat or something more? 42:35 Another lackluster IR experience46:38 How financial motivations skew sauna opinions 50:36 Any plans for a wood-burning sauna?

Episode 61 - Risto, Eero, and Sam return to the Upper Bench to dig into public vs. private sauna, heater tech (smoke, wood, flip-lid electric), masonry vs. metal, a simple rating framework for public saunas—and Sam’s upcoming move to Texas.PODCAST LINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchCONTENTS00:00 Introduction06:59 Updates + Risto's lofted build08:18 Flip-lid heater & heat prefs12:47 Eero's Finland heater rebuild & boiling water tanks19:18 Stoves, rocks, masonry27:20 Public vs. private, ratings, utility vs. social, travel + Sam moves to TX

Episode 060 - Eero and Risto brainstorm about the NASS ambassador program and how to categorize different saunas in North America.If you have ideas, please leave them in the comments!

Episode 59 - Michael Nordskog, author of The Opposite of Cold, joins the Upper Bench podcast to discuss his book and details about his two wonderful saunas.GUEST LINKShttps://www.facebook.com/TheOppositeofColdhttps://www.upress.umn.edu/9780816656820/the-opposite-of-cold/UPPER BENCH LINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchCONTENTS00:00 Introduction02:19 Writing the Opposite of Cold07:11 Michael's cedar log sauna16:01 How many savusaunas are there in North America27:07 Matti Kaups archive29:43 Michael's sauna practice34:22 His sauna build42:52 Sauna dogma and guidelines44:20 Oslo sauna visit with Mikkel Aaland50:38 Did Norwegian immigrants bring badstue (sauna) with them?52:51 Predictions for the future of sauna

Catching up after a few weeks on the road... and talking about Eero's visit to the sauna village in Finland where he used a pit sauna and a two-story sauna. And Risto shows some photos of the NY savusauna he visited. Thank you Bryon MacWilliams, Catskill Weather, and Zach for the warm hospitality at Southampton Spa.CONTENT00:00 Intro01:57 Eero's visit to Finn Camp09:20 Savusauna in the Catskills17:50 Pit sauna at the sauna village21:36 Two-story sauna at the sauna village24:15 Why you should burn aspen for your final round25:38 Southampton spa review30:23 Eero's summer plans33:11 Listener question about sauna windows

James Phelps joins us to get super geeky about sauna construction.We dive deep into sauna ventilation, CO₂ testing, and stove design. James shares insights from his hands-on experiments and discusses what he learned writing his book Fire & Ice. Along the way, we cover practical tips for building a better sauna, managing humidity, and creating a truly breathable space.JAMES' BOOK https://www.amazon.com/Fire-Ice-tradition-technology-balanced/dp/B0D2RPWZS2/UPPER BENCH LINKS https://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchTheme Music: Conga Se Menne "Guess Who's Coming to Sauna"CONTENTS00:00 Introduction and meeting our guest James Phelps06:11 How he decided to build a sauna08:07 Exploring different sauna construction possibilities09:30 Getting ventilation right; comparing different strategies13:01 Prevailing winds and ventilation as seen with sweat lodge ventilation14:51 Cold plunge and winter experience16:47 Different stoves options and interior vs exterior feed20:00 Preheating the sauna: “Close your eyes and you can't tell where the stove is”22:20 High rock mass vs low rock mass32:37 Sharing his findings and writing a book36:00 CO₂ testing and results37:34 Will galvanized fasteners rust in a sauna?39:24 How should a sauna smell? Using essential oil and other scents48:04 Listener question about vent placement in garage sauna50:17 James’ cold plunge routine and preferred sauna temp52:41 Using sauna for recovery post-surgery54:34 Closing comments

On this episode of The Upper Bench, Sam and Risto welcome Finnish American sauna entrepreneur Dan Raisanen whose family sauna history is rooted in Cokato, Minnesota and is now running his own sauna company in Michigan.Sauna Bath Companyhttps://www.saunabath.coLINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchTheme Music: Conga Se Menne "Guess Who's Coming to Sauna"

Wade Litt - Sauna in Ohio and Other Adventures - 055On this episode of The Upper Bench, Eero and Risto welcome sauna entrepreneur Wade Litt to explore the sauna scene in Ohio and hear about his sauna adventures.LÖ-LU Saunahttps://lo-lu.comLINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchPhilly Steam with Bryonhttps://www.facebook.com/events/691959186507593Theme Music: Conga Se Menne "Guess Who's Coming to Sauna"CONTENT00:00 Introduction & Philly Steam-Up02:49 Wade Litt - first sauna experiences and parent's build10:23 Building his mobile sauna14:45 Mobile sauna use and location; running a business15:45 Sauna adventures and exploration21:41 Wade's favorite public saunas23:51 Banyas vs public "saunas"30:07 Saunas Wade would like to visit31:20 Future business plans34:25 Viewer Questions: Vegas sauna; safe for a single woman to visit Helsinki; Eero's savusauna38:37 Advice for starting a sauna business start-ups

On this episode of The Upper Bench, Eero and Risto welcome Finnish American sauna entrepreneur Larry Anderson to explore the deep-rooted sauna traditions of Michigan’s Copper Country. They discuss how homemade wood‑burning stoves packed with heavy rocks create a uniquely soft, steam‑driven heat and trace the evolution from childhood basement saunas to modern barrel and mobile builds. We also preview the upcoming Memorial Day sweat in Philadelphia with Bryon MacWilliams!Copper Country Saunahttps://coppercountrysauna.comLINKShttps://www.theupperbench.comhttps://www.instagram.com/upper.bench.podcast/https://www.facebook.com/theupperbenchPhilly Steam with Bryonhttps://www.facebook.com/events/691959186507593Theme Music: Conga Se Menne "Guess Who's Coming to Sauna"CONTENT00:00 Welcome and intro Larry03:16 What is copper country sauna?05:52 Larry's history with sauna10:04 Historic public and converted SAVUsaunas27:00 Old-school vs modern sauna practice31:02 Larry's SIX !! saunas36:15 Most interesting saunas Larry has been in40:23 Experience is the best teacher for students of traditional sauna41:51 favorite temperature in the sauna45:00 Risto's sales pitch for checking out the U.P. sauna scene46:46 Tips for building a sauna on a budget (don't rush and spread it out over a couple years)49:07 Digging to find the good saunas in North America (they are out there!)

Sam, Eero, and Risto discuss different types of online negativity in the sauna world. Risto rants a fair bit as he makes the case for why culture is always somewhat negative (and should be). They also field questions from the audience about wood-burning vs electric and UL restrictions in North America.Stay tuned for an East Coast meet-up in May!LINKShttps://www.theupperbench.comhttps://www.facebook.com/theupperbenchhttps://www.instagram.com/upper.bench.podcast/

Eero chats with Mikkel Aaland for Finlandia Foundation's National Sauna Week.https://www.nationalsaunaweek.comhttp://www.mikkelaaland.com

February 23 Livestream ReplayModern Sauna vs Ancient, Always Ready HeatersCONTENT0:00 Intro & Welcome 1:09 Eero’s Sauna Travels & National Sauna Week 4:49 Weekend Sauna Recap & Heater Struggles 7:47 Sauna Heating: Time, Public Sauna & Regulations 17:07 Sauna Heater Standards: U.S. vs. Canada 22:49 Traditional vs. Modern Sauna Heating & Smoke Saunas 29:42 “Always Ready” Sauna Heaters & Ritual Importance 37:05 Why Steam (Löyly) is Essential 42:06 Sauna Build: Windows & Heating Safety 46:43 Infrared 'Saunas' vs. Traditional Sauna 52:00 Sauna as a Social & Community Tradition 54:23 Enhancing the Sauna Experience: Scents & Rituals 1:02:45 Final Thoughts & Sauna Tips

Episode 50 - Eero says "hi" from Finland. Sam and Risto host the weekly livestream and field questions from the chat.TOPICS00:00 Introduction & Host Updates 09:39 Sauna Ventilation & Heat Distribution 14:16 Managing Wood Stoves & Chimney Setup 19:07 Sauna Construction, Mobility & Costs 25:35 DIY Sauna Controllers & Automation 29:11 Shipping Container Sauna Builds and Other Temporary Options46:28 Choosing & Testing Sauna Stones 53:59 Sauna Rock Explosions – Myth or Reality? 57:05 Sauna as a Space for Healing & Reflection

The Upper Bench kicks off Finlandia Foundation's national Sauna Week 2025. Check out their other sessions at https://www.nationalsaunaweek.com.We examine sauna through the lens of the classical elements: Earth, Air, Fire, and Water.

Eero returns from his first trip to the U.P. Sam chops TONS of red oak. Risto tries a new sauna in town. And Wade joins us to talk about The Law of Löyly. Episode 48 CONTENT 00:00 Catching up 02:10 Eero's visit to the U.P. 03:18 Kurtti sauna 03:48 Knuuttila sauna 06:07 Radiant heat 09:02 Describe the sauna scene U.P. there 13:35 Next Stop on Eero's sauna talk travels 15:27 Ilo heaters and other rock tower electric heaters 24:28 Old school plate heaters 30:08 Wade drops in to chat 34:53 Breaking the law of löyly 39:25 Sam's first homemade sauna stove and his woodpile 43:36 Sauna Week and Eero's future talks 47:09 Risto's recent sauna visit

Help us plan our topics for 2025 and join us for our livestreams.

Episode 46: Rob Licht Rob joins Eero, Sam, and Risto to share his sauna story that started with the humble Podunk sauna and ended with Rob running his own sauna construction company. We discuss art, craft, construction science, and why Rob wants to make sauna boring. Rob Licht Custom Saunas https://roblichtcustomsaunas.com/ https://roblichtcustomsaunas.com/blog SPONSOR Kreamy Soaps www.KreamySoaps.com 25% discount code "upperbench" CONTENT 00:00 Introduction 03:33 Growing up with sauna - podunk sauna 08:00 Building his first sauna 09:57 Humble Finnish saunas 11:26 The conflict of business and craft 13:00 Boat sauna project 14:23 New customers who don't understand sauna 18:23 Deconstructing the Podunk sauna 19:44 Cedar kit craze of the 70s 22:00 Sauna construction science 28:50 Rob's sauna routine / practice 31:40 Let it breathe! Sauna Ventilation 33:56 Kreamy Soaps Sponsor & bathing in the sauna 45:00 Rob wants to make sauna normal & boring

Episode 45 - Eero, Sam, and Risto catch up after some travel and discuss Risto's sauna adventures in Cambodia, Eero's Finnish spa experience, Sam's masonry heater musings, Eero's big news for 2025, and our advice for hotels and gyms in North America. SPONSOR https://kreamysoaps.com code: "upperbench" LINKS https://classyhotelspa.com https://azumayacambodia.com https://www.kumpeli.fi/ CONTENT 00:00 Intro and Announcements 03:33 Sauna in Cambodia 09:27 Eero's trip back to Finland & the hotel spa 16:10 Sam dreams of masonry 26:09 Eero's BIG news 30:06 North America's sauna scene and gyms and hotels 39:55 Our plans for the rest of the year

Sam, Eero, and Risto review the Upper Bench 2024 Meet-up in Toronto. They are joined by Markus, Todd, and Ryan to talk about upside-down sauna design, hidden strip mall saunas, and Markus' cottage sauna. SPONSOR Kreamy Soaps www.KreamySoaps.com 25% discount code "upperbench" CONTENT 00:00 Introduction 01:58 Upside-down sauna design and the shindig at Markus' 09:27 Amazing Chinese noodle lunch 10:39 South-western Bathhouse in the strip-mall alley 15:44 The Ambassador Club 17:42 Kreamy Pine Tar Soap advertisement 18:11 Off-grid cottage sauna 22:27 Secret strip-mall sauna 39:53 Future sauna trends in Toronto 47:58 Outro

Anne-Mari Paster, Elizabeth “Helvi” Brauer, and Julie Rice join The Upper Bench to discuss the cultural nuances of sauna and nudity. They share personal stories from Finland and the United States, touching on the importance of comfort, consent, and respect in sauna settings. The conversation explores how different backgrounds shape views on nudity, from traditions in Nordic countries to more reserved perspectives in America and beyond. Throughout, they emphasize creating a welcoming, judgment-free space that values dialogue and mutual understanding in both private and public sauna experiences. https://www.theupperbench.com https://finlandiafoundation.org Elizabeth "Helvi" Brauer is the founder of Luumu - Finnish Living and a founding-member of the 612 Sauna Cooperative in Minneapolis, MN. https://www.luumuabc.com CONTENT 00:00 Introduction and Welcome 02:30 Cultural Perspectives on Sauna Nudity 10:45 Comfort and Consent in Sauna 20:15 Personal Experiences and Stories 35:00 Additional Thoughts and Takeaways

The Upper Bench 042 In this episode, Sam, Risto, and Eero chat about their recent sauna adventures, including Eero's return from Finland and meeting the a hilarious Finnish comedian. The conversation dives deep into the joys of wood-burning saunas, the art of making steam (and how it’s addictive), and even survival tips when your sauna doubles as a cooking stove during a power outage. We touch on some serious topics too, like the aftermath of Hurricane Helene and the importance of staying prepared in emergencies. Plus, get excited as we look ahead to our upcoming Toronto trip, where we'll meet listeners and sauna professionals alike! Join us as we geek out over sauna culture and share a few laughs along the way. CONTENTS 00:00 Catching up & Eero's Finnish Gala 02:35 Sam's experience with the Hurricane and sauna as the ultimate survival tool 08:50 The glories of wood-burning saunas & our Toronto meet-up 13:49 Are we too negative??? 15:30 Our thoughts on Aufguss & active vs passive sauna 20:40 Eric's sauna build progress 23:54 Wood-types for paneling & wood care 30:11 Ultra basic sauna benches 33:27 "Dry boxes" vs sauna 40:35 Making steam and rock tower heaters

In this episode of "The Upper Bench," we dive into the experience of sauna bathing, washing in the sauna, and how these traditions are still very much alive in Finland. Join us as we discuss the differences between wood-burning and electric saunas, the best way to keep clean in the sauna, and unique setups in Finnish apartments. Whether you’re throwing water onto the rocks or stepping into the rain post-sauna, we cover the full spectrum of authentic sauna life. Don’t forget to check out our sponsor Kreamy Soaps for the best pine tar soap experience! www.KreamySoaps.com, discount code "upperbench" CHAPTERS 00:00 Introduction 02:19 The tradition of washing in the sauna 10:25 HOW to bathe in your sauna 12:39 Eero's conditioner tip 13:27 Kreamy Pine Tar Soap Sponsor 17:30 The evolution of sauna bathing in Finland 18:42 Tour of Eero's apartment sauna in Helsinki 21:43 Sauna with your neighbors 25:06 Door gaps and ventilation 33:52 Unique LED light at Eero's sauna

Global Sauna Culture: Insights and Innovations with Nikita Miltiadou from Australia Join us as we explore the unique and evolving world of sauna culture with our special guest from Australia, Nikita. Dive deep into the influence of the Finnish sauna tradition, proper sauna etiquette, and the technical challenges of building an authentic sauna experience. Discover how Australia's first dedicated public sauna facility champions traditional practices while advocating for inclusivity and wellness. Learn about the differences between sauna cultures in North America and Australia, the importance of education in transforming preconceptions, and Nikita's insights on creating high-quality sauna experiences globally. Don't miss this inspiring conversation on international collaboration, the role of nudity in sauna, and the future aspirations for sauna communities around the world. PublicSaunaCo https://www.instagram.com/publicsauna.co/ SPONSOR Kreamy Soaps www.KreamySoaps.com 25% discount code "upperbench" CONTENT 00:00 Introduction and Weather Update 01:29 Introducing the Guest: Nikita from Australian Sauna Society 02:50 Nikita's Sauna Pilgrimage and Collection 04:53 Launching the First European-Style Public Sauna in Australia 17:22 Challenges and Iterations in Building a Commercial Sauna 24:43 Ventilation and Technical Aspects of Sauna Building 29:49 Advocating for Authentic Sauna Culture in Australia 37:09 Infrared Cabins and Steam Rooms: Not True Saunas 37:56 Building a Strong Sauna Culture in Australia 39:43 Nudity in Sauna: Embracing Body Positivity 42:56 Sauna Etiquette and Community Engagement 45:06 Sauna Rounds and Proper Usage 47:32 Innovative Sauna Designs and Techniques 01:01:56 Challenges and Aspirations for Sauna Culture 01:14:47 Final Thoughts and Future Plans

Julie and "Risto" Rice are grilled by Sam and Eero. Stay tuned for a special announcement at the end of the episode. LINKS https://www.theupperbench.com https://www.thesaunatrail.com EPISODE SPONSOR https://kreamysoaps.com TOPICS sauna adventure sauna and the outdoors connection and community Toronto Meetup 2024 CONTENT 00:00:00 Introductions and announcements 00:07:09 How Julie and Risto first discovered sauna 00:17:04 Using their first real Finnish sauna 00:21:46 Sauna facilitates deep personal connection 00:26:41 Minimum sauna requirements; their first experience in an electric heated barrel sauna 00:31:05 A foolproof method for converting people to sauna 00:34:48 Community and sauna 00:38:03 You can't learn how to sauna by reading about sauna 00:41:05 Crazy sauna adventures 00:44:04 Barrel sauna, mobile sauna, and two-story sauna build 00:49:58 Get out there and have your own sauna adventure!

Haley and Cody Goodreau, from Logbook Stories, join us to talk about unique saunas in the U.P., their sauna build, and Haley's sauna book. Stay tuned for a special announcement at the end of the episode. LINKS https://www.theupperbench.com https://www.logbook-stories.com https://www.instagram.com/logbook_stories/ CONTENT 00:00:00 Introductions 00:04:15 Haley and Cody's sauna build and experience with sauna 00:17:51 Hunting camp saunas in the U.P. 00:24:00 Haley's photography and sauna book 00:37:12 More on their sauna build 00:40:07 The book they consulted for their build 00:46:35 Unique sauna builds in the U.P. 00:49:39 The broad spectrum of sauna builds 00:53:13 Musings on ventilation 00:58:13 Special announcement

Join us in this enlightening episode as hosts Sam, Eero, and Risto sit down with Scott, the newly appointed President of the North American Sauna Society. Dive deep into the rich traditions of sauna bathing, its cultural significance, and the future of Scott's plans for NASS. CONTENT 00:00:00 Introductions 00:06:36 Scott’s sauna journey 00:09:10 Sauna spark from Finland 00:11:26 Why bathing in the sauna? 00:13:24 How to use cold plunge with sauna 00:15:35 What is sauna bathing? What chemicals to avoid? 00:29:16 Sauna process back in the day 00:31:51 Scott’s next steps 00:32:53 The current sauna boom 00:36:58 Sauna maintenance education 00:43:06 Where to anchor sauna for understanding 00:44:49 How are traditions passed on? 00:49:55 NATO and sauna, learning curve 00:50:34 Final questions for Scott 00:53:58 Sauna Ambassador Network with the Finlandia Foundation 00:55:50 Upper Bench get together!

The Upper Bench - Episode 36 Sam, Risto, and Eero respond to Matt Justice's video. His original video: https://youtu.be/IbcE0b4X99Y CONTENT 00:00:00 Introduction 00:02:38 Matt Justice's video 00:16:15 Different motives to sauna 00:17:52 Modern shortcuts vs old-school sauna 00:24:05 Our experiences using infrared

Risto shows Sam and Eero more Yooper saunas. (03:52) Sauna 1 (08:50) Sauna 2 (11:55) Sauna 3 (14:45) Sauna 4 (17:21) Sauna 5 (19:29) Sauna 6 (21:34) Sauna 7 (23:10) Sauna 8 (25:46)  Sauna 9 (29:17) Sauna 10 (34:24) Sauna 11 (35:43) Outro

Bullseye Sauna 034: Aiming for a robust sauna practice while making the most out of what you have; why the law of löyly isn't the most important law of sauna; is saunaing naked a requirement? building a sauna community CHAPTERS (00:00) Eero's in Finland! (04:30) Sauna vs. hot box (11:25) Don’t pour water on the rocks! (14:57) Engage your physical body (21:11) The Law of Löyly (steam) (23:05) Building a sauna community (26:03) Sauna as a product vs. sauna as an experience (27:38) Bathing robed on the way to sauna (30:24) It’s not about nakedness (33:09) Enjoy what you have, but try to include something new (35:03) Final words, support us if you can

The Upper Bench welcome Markus Raty to the show. Find Markus https://www.saunaist.com https://www.instagram.com/thesaunaist Hauliwood Vampires - Sauna Song https://youtu.be/7nFqPpdW-SQ TIMESTAMPS {00:00:00} Introductions {00:03:30} Markus’s electric sauna {00:06:53} Markus’s story {00:11:31} Childhood saunas and the Hotpert heater {00:16:09} World’s hottest sauna? {00:20:20} Soft vs sharp steam {00:26:10} Lack of steam in North America? {00:34:12} The dry sauna approach? {00:40:04} Sauna in Toronto {00:45:04} Differences between banya and sauna {00:46:57} Generational learning in a sauna {00:48:23} Kangas sauna and other sauna stories {00:55:52} Sauna in the wild {00:58:03} Sauna ambassador network {01:03:55} Unlearn to learn sauna? {01:09:12} Final thoughts and human happiness

The Upper Bench 032: Dr. Mark Timmerman joins us to share his experience of growing up with sauna and his current practice. He also fields our health questions about detoxing, inflammation, cold plunging, and more. https://www.patreon.com/TheUpperBench Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS {00:00:00} Introductions {00:04:14} Mark’s credentials {00:05:50} Sauna and health as a discussion topic {00:08:43} Inflammation and a good night’s sleep {00:09:13} Sauna as a stress inducer {00:10:34} Should various sauna practices be separated by gained health benefits {00:17:04} Body’s response to heat {00:21:08} And cold plunge (rheumatoid arthritis) {00:22:52} Inflammation and depression (mood) {00:24:05} Sauna and community (social aspects of sauna) {00:25:26} (Sauna with dogs) {00:30:18} Mark’s personal saunas {00:34:08} How can you tell you are gaining health benefits {00:35:04} Ideal sauna routine/ protocol {00:41:48} Sauna and health risks {00:44:57} Future paths of sauna medical research {00:49:08} Would you sauna if it was unhealthy {00:51:51} Sauna is like exercise (in certain aspects) {00:52:56} Sauna and toxins {00:57:43} Sauna and viral infections {00:58:49} Bacteria inside a sauna {01:00:47} Final words {01:01:56} Does sauna cure something

Repost of Finlandia Foundation's Sauna Week presentation - Four Generations of Finnish Sauna Panel: Eero Kilpi, Sam Wacha, Christopher (Risto) Rice, Lassi Liikkanen Finlandia Foundation https://finlandiafoundation.org Other Sauna Week Videos https://youtube.com/playlist?list=PLg... Saunalogia https://saunologia.fi Screenshot of Slides https://drive.google.com/file/d/1Td8S... TIMESTAMPS {00:00:00} Introductions {00:16:20} First Generation {00:18:54} Second Generation {00:27:40} Third Generation {00:44:48} Fourth Generation

The Upper Bench 030: The Upper Bench's three hosts Sam, Eero, and Risto are joined by three sauna and inipi enthusiasts in North Dakota--Aaron, Bobby, and Neal. We discuss how to carefully learn from traditions and foster a vibrant local sauna and inipi community. Our apologies for the rough sound in this episode. Dakota Media Access interview https://reflect-dakotamediaaccess.cablecast.tv/CablecastPublicSite/show/10652 TIMESTAMPS {00:00:00} Intro {00:02:44} Meeting the panel {00:04:22} The origins of sauna and inipi {00:06:26} Similarities between sauna and inipi {00:09:24} Differences between sauna and inipi {00:10:50} Extras, like plants, etc used in the inipi tradition {00:15:09} How often people use inipi {00:17:24} Amount of rocks in inipi {00:18:11} Splashing water in inipi {00:19:29} Temperature in inipi {00:20:20} Are inipis close to water? {00:22:49} The sauna that was used while recording this episode {00:24:28} Dakota Media Access radio interview {00:26:00} Sauna and the outdoors {00:27:24} Inipi and people, learning from others {00:33:01} Sweat bathing, spirituality and communality {00:34:07} Sauna stories for a robust practice {00:37:32} A newbie’s perspective on sauna {00:40:11} Spirituality revisited and mental positivity with sauna {00:42:57} Wrap up

The Upper Bench 029: Lauren and Sean from Plunj join us to discuss the history and current state of sauna culture in Utah. LINKS Plunj - https://www.plunj.co The Sauna Experience Video - https://vimeo.com/151736393 The Finnish Way book - https://www.goodreads.com/book/show/36722041-the-finnish-way The Upper Bench website - https://www.theupperbench.com Instagram - https://www.instagram.com/upper.bench.podcast/ Patreon - https://www.patreon.com/TheUpperBench TIMESTAMPS {00:00:00} Introductions {00:03:58} Sauna in Utah {00:10:20} The Sauna Experience video {00:11:12} Family histories {00:14:14} Who brought sauna to Utah? {00:15:00} Sauna tradition in Utah {00:17:23} Utah style sauna {00:20:10} Cold and hot {00:22:36} The Finnish Way book {00:28:21} Cold and hot while pregnant, Lauren’s experience {00:29:16} Cold plunge culture {00:32:03} Early steps as a business {00:40:11} The ideal cold plunge water temperature {00:41:20} Timing cold and hot exposure {00:44:56} Super cold salinated water {00:49:02} Food and drink {00:50:36} Listening to your body {00:52:16} Future plans for Plunj {00:53:19} A vintage Utah sauna, it’s a VW and Finns in Utah!

The Upper Bench 028: Justin from Cedar and Stone joins us to share his experience of growing up with sauna, the history of sauna in Duluth, and starting a sauna company. https://www.patreon.com/TheUpperBench https://cedarandstonesauna.com Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Intro (00:05:29) Justin’s sauna company (00:09:46) Justin’s background with sauna (00:13:19) Sauna community and family (00:15:41) “Story shock proteins” (00:16:34) Sauna is more than a protocol (00:19:39) Justin’s carpentry and work tasks (00:22:51) Finns and the history of American sauna (00:31:04) Americans appreciate quality sauna (00:32:20) Duluth, Minnesota (00:40:54) Other forms of thermal therapy (00:47:35) Sauna as a place vs. practice (00:52:19) Saunas and drains (00:54:45) Floating saunas (01:00:46) Wrap up

The Upper Bench 027: Terhi and Anna from Terhen join us to discuss Finnish sauna treatments and traditions, and the difference between how men and women approach sauna. https://www.TheUpperBench.com https://terhen.fi/en/frontpage Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Introductions (00:02:10) Motivation to start a sauna business (00:04:17) Women’s role in classic and modern sauna (00:07:19) Sauna therapy, and a balancing act (00:12:05) Sauna and nature (00:14:17) Sauna treatments and lifestyle (00:18:15) Ice cold foot bath, alternative temperature treatments, those new to sauna (00:21:16) Sauna and healing (00:22:11) Where are your customers from? (00:24:01) Finnish sauna culture, more than the hot room! (00:27:40) Wellness comes second (00:28:44) Community around sauna (00:30:24) Salt and honey scrub (00:33:35) Sauna and happiness (00:34:50) More women involved with sauna (00:40:48) What’s your favorite sauna in Helsinki and in Finland (00:43:12) Terhi’s book, Terhen sauna Instagram (00:44:33) Sauna bathers at work (00:46:13) Closing thoughts

The Upper Bench 026: Random Show Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (The Sauna Trail) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Introductions, Risto’s sauna project, public saunas (00:04:06) Sauna bathing time in a public sauna (00:06:33) Sauna bias (00:09:46) Robust sauna experience, time spent in a sauna in general (00:13:06) Sauna and sleep (00:15:35) Sauna is substance alternative (00:16:15) Sauna and the social connection (00:17:10) Sauna food (00:20:21) Fulfilling sauna experience (00:21:20) How to get involved with the Upper Bench (00:25:10) Tell us about your own sauna clubs/ get togethers

Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Intro (00:01:30) Therme Introduction (00:06:06) U.S. bathing culture and Therme’s role as an access point (00:08:30) Ways to do sauna, health and fun (00:10:27) Sauna and aufguss (00:14:00) Authentic sauna vs infrared therapy (00:16:35) Smoke sauna (00:18:20) American consumer and sauna (00:23:29) Therme's approach (00:34:50) Finnish sauna experience vs North American (00:42:52) Therme’s potential locations

The Upper Bench 024: Bryon MacWilliams joins us to discuss the Russian banya and his book With Light Steam. https://www.cornellpress.cornell.edu/book/9780875807089/with-light-steam/ [email protected] Hosts Eero Kilpi (North American Sauna Society), Sam Wacha (Saunner), Christopher (Risto) Rice (Sauna Digest) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Introduction (00:02:13) The story behind Bryon's book on banya (00:12:50) What is a banya? Where did it come from? (00:21:20) Russian banya stoves and "light steam" (00:30:17) Steam in the Finnish savusauna (00:34:15) Making good steam at home (00:38:30) Differences in banya structures (00:39:16) Ventilation (00:44:55) Essential oils and scents (00:59:23) Future topics for discussion (01:01:56) Bryon's Saturday steams

The Upper Bench 023 Emma O'Kelly joins us to discuss her new book Sauna The Power of Deep Heat. https://linktr.ee/saunabook Hosts Eero Kilpi (North American Sauna Society), Sam Wacha (Saunner), Christopher (Risto) Rice (Sauna Digest) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:02:57) Her first sauna (00:04:35) What to look for in a good sauna (00:06:59) Explaining sauna culture (00:10:15) Is a bad sauna better than no sauna? (00:15:00) Rise of steam in Japan (00:18:20) Putting it all together (00:22:04) Future sauna book ideas (00:25:52) Stumbling blocks to entry (00:29:36) Body image (00:31:36) Tech free zone (00:32:53) Personal sauna build (00:35:02) Health benefits of sausage and beer (00:41:03) Criteria of experiences for her book (00:44:43) 50 saunas in 11 countries (00:44:45) Finnish sauna in North America (00:51:19) The importance of nature (00:53:00) Sauna The Power of Deep Heat book