Body Transformation London

Hyrox for Athletes: Science or Scam Episode #5

Pharma marketing in disguise

Science or Scam: Episode 4 — Sauna for longevity

There’s a 20-year study from Finland nobody talks about.

Researchers tracked 2,300 men over two decades, recording their sauna habits and health outcomes. The findings are some of the most impressive longevity data we have.

Men who used the sauna 4-7 times per week had:
→ 40% reduction in all-cause mortality
→ 66% reduction in dementia risk
→ 50% reduction in fatal cardiovascular disease

(Compared to those who saunaed just once a week.)

HOW IT WORKS:

Sauna mimics the cardiovascular response to exercise. Your heart rate climbs to 120-140 bpm. Blood vessels dilate. Heat shock proteins activate — proteins that repair damaged cells, reduce inflammation, and protect your brain.

It’s exercise for people who can’t exercise. And a force multiplier for people who can.

BUT — most people aren’t doing it right:
→ The Finnish data used traditional dry saunas at 80-100°C
→ Infrared cabins at 50°C don’t replicate this
→ Steam rooms don’t either
→ If you want the longevity benefits, you need actual heat

THE PROTOCOL:
• 80°C or above
• 15-20 minutes per session
• 4+ times per week

If you’re already cold plunging but skipping the sauna, you’re leaving the bigger win on the table.

VERDICT: SCIENCE. One of the cleanest longevity datasets we have.

Want a recovery and performance protocol built around your actual goals? Book a call. Link in bio.

Intermittent Fasting Science or Scam Episode 3

Science or Scam: Episode 2 — Cold Plunge

Science or Scam: Episode 1 — Roadwork for fighters.

For decades fighters have done morning runs. Tyson. Mayweather. Fury. And for the last ten years, every “modern” coach has told you to ditch it for assault bike intervals, Hyrox, and CrossFit circuits.
They’re wrong.

Here’s why roadwork is the foundation of fight conditioning:
→ Zone 2 cardio builds mitochondria and capillary density — the aerobic engine everything else sits on top of.
→ A championship fight (12x3 boxing, 5x5 MMA) is mostly aerobic. The sprints and scrambles are anaerobic, but they’re paid for and recovered from by your aerobic system. Small engine = you fade in round 4.
→ Iñigo San Millán, who coaches Tour de France winner Tadej Pogačar, builds the bulk of his athlete’s training in Zone 2. If it works for the fittest humans on earth, it works for fighters.

The prescription:
• 180 minutes/week minimum, build to 300
• 5:1 ratio — five easy aerobic, one interval
• Easy = conversational pace. If you can’t talk, you’re going too hard.
• Interval day: Norwegian 4x4s or 6x1000m

The single biggest thing for your gas tank isn’t cardio at all. It’s getting better at your sport. Skill is conditioning.

Verdict: SCIENCE. Roadwork is here to stay.

Comment “STRONG” and I’ll send you the full BTX conditioning template.