Control the Heat:
Pause when it’s emotional. Use it when it’s physical.
Read on kevferrell.com
Welcome to REWIRE | REBOOT, a weekly newsletter where I share reflections from my ongoing personal growth journey and provide tested ideas, frameworks, tools and practices to help you create the life you want.
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In this issue:
- Rewire - Don’t Let Anger Decide
- One Action - Create Space
- Reboot - Sauna: Using Heat as a Tool
-
Toolkit - LMNT Electrolytes
Rewire - Idea I'm Exploring
Don’t Let Anger Decide
Nothing good comes from lashing out in anger.
You might feel justified in the moment.
You might even feel right.
But afterwards?
You’ll usually regret it.
You’ll replay it: the words, the tone, the look on their face.
And you don’t get to take it back.
Some of our clearest memories, the ones that stick for decades, aren’t wins or achievements.
They’re moments when someone was mean to us. Dismissive. Explosive.
Or when we were.
I still remember times I lost control. And said things I wish I could erase.
You can’t erase them.
But you can learn from them.
Anger Isn’t the Problem
Anger itself isn’t bad.
It’s human. A normal, healthy emotion.
Sometimes it protects you. It signals that something matters.
But most of the time, anger isn’t about protection.
It’s often about control.
I used to think I could use anger to control situations. To get what I wanted.
It doesn’t work. The opposite is true.
The moment anger takes over, you’ve lost control.
The Space That Changes Everything
You can’t eliminate anger.
But you can control what happens next.
It comes down to one thing:
Creating space.
Between the trigger…and your response.
As Seneca said, “The greatest remedy for anger is delay.”
It sounds simple.
It isn’t easy.
But it works.
Don’t react. Respond.
Before you react:
- Take a breath
- Step away if you can
- Let the emotion pass
Then respond
You don’t need to suppress the feeling.
You just need to stop it from driving the action.
Patterns Are Signals
If something consistently makes you angry, pay attention.
It’s not random. It’s feedback.
- A situation you shouldn’t be in
- A boundary that isn’t being respected
- Something or someone you’ve outgrown
Sometimes the answer isn’t better control of the emotion.
It’s eliminating the thing causing it.
You’ll Still Get It Wrong
I still lose my cool sometimes.
We all do.
The difference now?
It happens less often. And I recognize it faster, so I can move to repair.
You can’t take it back, but you can repair.
And over time, that matters.
One Action
Create Space
This week, practice one thing:
Don’t react. Respond.
When something triggers you:
- Pause
- Let the emotion settle
- Then respond
Even a few seconds changes the outcome.
Reboot - Health & Longevity
Sauna: Using Heat as a Tool
While avoiding emotional heat is useful…
Getting physically hot is a different story.
Used properly, heat becomes a tool.
Why Heat Works
Sauna is a form of deliberate stress.
Short-term discomfort that triggers long-term adaptation.
This concept is known as hormesis:
Small doses of stress create stronger, more resilient systems.
What It’s Doing for You
A sauna session raises your core temperature enough to trigger a response similar to moderate exercise:
- Heart rate increases
- Blood vessels dilate
- Cardiac output rises
- You sweat (significant fluid loss up to 1–2 lbs)
This isn’t just heat. It’s a signal to adapt.
Where the Benefits Show Up
1. Cellular & Physical Resilience
Heat exposure increases heat shock proteins.
These help:
- Repair damaged proteins
- Prevent cellular dysfunction
- Improve resilience to stress
There’s also evidence of improved mitochondrial function, supporting energy production.
2. Cardiovascular Health
Regular sauna use is associated with:
- Improved vascular function
- Reduced arterial stiffness
- Lower cardiovascular risk
In large Finnish cohort studies, those using sauna 4–7x per week had significantly lower rates of cardiovascular-related death.
Note: these are associations, not proven causation, but the consistency is compelling.
3. Brain Health & Longevity
Heat exposure:
- Increases endorphins
- May support brain health through increased BDNF (brain-derived neurotrophic factor)
- Supports mood regulation
- Associated with reduced risk of dementia and Alzheimer’s
Some small studies suggest benefits for depression, but evidence is still developing.
Other studies show up to a 66% lower dementia risk with frequent use.
4. Inflammation & Detox
Sauna increases circulation and sweating. This may support detox pathways and reduce inflammation. But it’s not a primary detox method.
Think of it as supportive, not transformational.
Types of Sauna
- Dry sauna: Most studied (80–100°C / 176–212°F), strongest cardiovascular effect
- Infrared sauna: Lower temps, longer duration needed for similar effect
- Steam: More intense due to humidity, requires caution
The key isn’t the type.
It’s the dose (heat + time).
How to Use It
General guidelines:
- Temperature: ~170–190°F
- Duration: 15–30 minutes
- Frequency: 3–4+ times per week
- Hydration: Critical, include electrolytes
If you’re new:
- Start with 5–10 minutes
- Build gradually
Consistency matters more than intensity.
My Protocol
- Dry sauna
- ~190°F for 20+ minutes
- Usually post-exercise
- 3–4 times per week (daily if time allows)
Occasionally:
- Heat/cold contrast (sauna and cold plunge)
- Always finish on cold
(I covered cold exposure in this issue)
I used to push it as hot as possible, but having learned that beyond 190°F isn’t beneficial, now I don’t.
Because better isn’t about extremes.
It’s about consistency.
Risks to Be Aware Of
- Dehydration
- Dizziness or fainting
- Overheating
Avoid if:
- Dehydrated
- Intoxicated
- Uncontrolled cardiovascular conditions
One Reminder
Sauna is a tool.
Not a foundation.
Exercise, sleep, and nutrition come first.
Then you layer this in.
Toolkit - Something I'm Using
LMNT Electrolytes
Hydration isn’t just about water. It’s about electrolytes. Especially if you use a sauna.
When you sweat, you’re losing more than fluid:
- Sodium
- Potassium
- Key minerals for energy, muscle function, and clarity
Replacing only water can leave you feeling depleted.
LMNT is my go-to.
- High sodium, potassium, magnesium
- No sugar
- Simple, clean ingredients
I have one every time I use the sauna and before or after most workouts.
They’ve also released new flavours - Lemonade and Pink Lemonade - which are my current favourites.
Simple tool.
High leverage.
Inspirational Quote
"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
— Viktor E. Frankl
Recommended - Listen
Pearl Jam - “React, Respond”
From the Album Dark Matter
“When what you get
Is what you don’t want
Don’t react, respond”
Listen on: YouTube, Apple Music, Spotify
Readers Corner
Ask Me Anything
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Until next week,
Kevin
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