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#78 - Sauna & Eisbaden: Das sagt die Wissenschaft | Prof. Andreas Michalsen bei Männergesundheit
< 1 Minute Lesezeit |

#78 - Sauna & Ice Bathing: What Science Says | Prof. Andreas Michalsen at Men's Health

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

Sauna and ice bathing: What are the real benefits?

In this episode, Dr. Jonathan Apasu speaks with Prof. Dr. Andreas Michalsen (Head Physician, Immanuel Hospital Berlin, Charité) about the scientifically proven effects of heat and cold applications. From heat shock proteins and autophagy to brown adipose tissue, mood, immune defense, and pain therapy: We separate hype from evidence and provide practical protocol tips for a safe start.

Topics in this episode:

  • Sauna & Heart Health: What Big Finnish Data Really Suggest
  • Cellular effects: Heat shock proteins, autophagy & vascular “training”
  • Cold & brown fat: Why ice bathing is metabolically interesting
  • Immune system & mood: Endorphins, endocannabinoids, fewer infections?
  • Cold chamber (-110 °C) & pain: evidence for rheumatism
  • Steam bath vs. Finnish sauna: The decisive factor “humidity”
  • Start safely: Kneipp treatments, cold showers, ice baths - step by step
  • Practical protocols: Frequency, combinations, re-warm phase & no-gos

If you want to know how to meaningfully integrate heat and cold into your everyday life - listen in and take away concrete, safe routines!

Links zum Podcast

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#52 - Male fertility check-up. Expert explains! | Prof. Dr. Gralf Popken at Men's Health

In this podcast episode, Dr. Jonathan Apasu speaks with Prof. Dr. Gralf Popken, one of Germany's leading experts on vasectomy and vasectomy reversal. Together, they shed light on a topic often fraught with uncertainty and misunderstanding: male sterilization. They discuss not only the medical facts but also the personal and relationship-related decisions behind such a procedure. Professor Popken clearly explains how a vasectomy is performed, which bodily functions remain unaffected, and why the procedure has no impact on a man's erectile function or hormone balance. He emphasizes that while no sperm cells are present in the ejaculate after the procedure, the production of these cells continues in the testicles, and they are eventually broken down by the body. The most common myths surrounding vasectomy are debunked factually and comprehensibly. Another key part of the episode focuses on vasectomy reversal, the surgical restoration of fertility after a vasectomy. Professor Popken explains how these so-called vasovasostomies are performed, under what conditions they are likely to be successful, and what patients should consider when choosing a surgeon. More complex procedures, such as connecting the vasectomy to the epididymis, are also discussed. Furthermore, the discussion addresses the declining sperm quality in Western countries and explores possible causes such as diet, smoking, environmental toxins, and heat exposure. Professor Popken emphasizes the importance of a healthy lifestyle for male fertility and highlights simple measures men can take in their daily lives to maintain or improve their sperm quality. This episode offers sound information for men considering a vasectomy, those who have already undergone the procedure, or those struggling with infertility. The podcast conveys medical expertise in accessible language and provides guidance on a sensitive yet highly relevant social issue.

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#75 - Rotation - So trainierst du wirklich funktional | Gravitycoach Manuel Guarrera bei Männergesundheit

#75 - Rotation - How to train truly functionally | Gravity coach Manuel Guarrera at Men's Health

In this episode of the Men's Health Podcast, Dr. Jonathan Apasu speaks with Manuel Guarera, founder of Gravity Coach, about the hidden cause of many training problems in men. Although many train regularly and take their routines seriously, most feel stiffer, less flexible, or struggle with pain that persists despite muscle building as they age. Manuel explains why traditional training often misses the mark when it comes to the body's natural functioning and why returning to natural movement and rotation is key to true performance and freedom from pain. The body is evolutionarily designed to constantly work in opposition during movement—arms and legs swing in different directions, and rotation originates in the spine. Ignoring these movement principles in training will, in the long run, block the body's natural dynamics. In the interview, Manuel describes how, after years of intensive training, he discovered that muscle strength alone isn't enough to keep the body healthy and flexible. Instead, coordination, rotation, and conscious movement are crucial for making stability and strength truly practical for everyday life. Single-leg exercises, such as split squats, single-leg Romanian deadlifts, or half-kneeling cable presses, promote balance and genuine core stability because they improve the interplay between the pelvis and shoulders. This principle, often referred to as the serape effect, ensures that power flows elegantly and efficiently through the body—instead of making it rigid. Another key topic is natural running, which involves running with natural foot mechanics and minimalist shoes. Manuel explains why barefoot shoes and forefoot running techniques can be beneficial when introduced with patience and conscious adaptation. The goal is to understand the body's foundation—the feet—once again as active sensors that stabilize movements and efficiently transfer energy. Besides training and exercise, the importance of breathing is also crucial. The interplay between the diaphragm and pelvic floor is just as important for men as for women, but is often neglected. Conscious breathing after training activates the parasympathetic nervous system, promoting recovery and hormonal balance. Especially after intense workouts, a five-minute focus on breathing helps release tension in the torso, stabilize blood pressure, and improve regeneration. Dr. Apasu and Manuel emphasize that intelligent training doesn't mean doing less, but training smarter. It's about bringing the principles of natural movement back into the gym, complementing linear exercises with rotational patterns, and rethinking the connection between mind, breath, and body. Understanding how movement works in all three planes—sagittal, frontal, and transverse—allows you to optimize your training in the long term and prevent injuries. This episode offers practical tips on how men can rethink their training routines and bring more mobility, strength, and ease into their daily lives through conscious adjustments. It shows that training is more than just building muscle—it's a tool for experiencing your body again as a functional, complex system. Anyone wanting to understand how to train and how the body is truly structured will find valuable insights and concrete approaches to sustainable men's health here.

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#54 - Rückenschmerzen, Arthrose & Osteoporose | Prof. Dr. Dominik Pförringer bei Männergesundheit

#54 - Back pain, osteoarthritis & osteoporosis | Prof. Dr. Dominik Pförringer at Men's Health

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