Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick

Sauna questions answered with expert Dr. Rhonda Patrick: Infrared vs traditional saunas? Can sauna bathing lower the risk of dementia, heart disease, stroke, depression, and all-cause mortality? How exactly should we use saunas for optimal benefit (duration, frequency, temperature, etc.)?

Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. Dr. Patrick is the Co-Founder of FoundMyFitness.com.
View Dr. Rhonda Patrick's recent review article on saunas in Experimental Gerontology here: https://www.sciencedirect.com/science/article/pii/S0531556521002916

Subscribe to Dr. Patrick's YouTube channel here: https://www.youtube.com/user/FoundMyFitness?sub_confirmation=1

Interviewer: Kyle Allred, Physician Assistant, Producer, and Co-Founder of MedCram.com

Topics covered:
00:00:00 - Intro to Saunas and Rhonda Patrick
00:01:04 - Summary of sauna health benefits (lowers dementia, cardiovascular, depression risk, etc.)
00:07:09 - A review article vs primary research and Dr. Jari Laukkanen
00:07:58 - More on cardiovascular benefits of sauna
00:10:48 - Does sauna use lower hypertension risk?
00:11:56 - Sauna use may improve fitness and endurance
00:14:48 - Can sauna use lower Alzheimers and dementia risk?
00:16:43 - What are heat shock proteins?
00:19:18 - Dr. Patrick's research on amyloid-beta 42 / heat shock proteins
00:20:30 - How Rhonda Patrick became interested in Saunas
00:22:20 - Endorphins, opiate receptors, depression, and sauna use
00:26:36 - Sauna associated with lower inflammatory markers
00:27:14 - Interleukin 6 (IL-6) and sauna use
00:29:20 - Brain-derived neurotrophic factor (BDNF) and neuroplasticity
00:32:01 - More cellular repair mechanisms (NRF2) and hormesis
00:34:00 - Eustress and intermittent fasting
00:37:38 - Sauna and muscle atrophy
00:39:54 - Excretion of heavy metals and toxins through sweat
00:41:58 - Heart rate variability and sauna use
00:43:30 - Sauna mimics moderate-intensity exercise
00:47:32 - What Rhonda Patrick does in sauna
00:49:22 - Countries / cultures utilizing hyperthermia
00:51:34 - Infrared sauna benefits vs. traditional Finnish sauna (and waon therapy)
00:55:39 - Details about Rhonda Patrick's sauna routine (temp., duration, dry vs. humid etc.)
01:01:43 - Utilizing sauna to extend a workout
01:02:33 - Can a long hot shower or bath mimic sauna benefits?
01:03:27 - Hydration before and after sauna bathing
01:04:36 - Cold exposure after sauna use?
01:06:24 - How to tell if in the sauna for too long?
01:08:10 - Contraindications/people who shouldn't use sauna
01:12:28 - Continuous glucose monitors and sauna
01:14:25 - Limitations of current sauna research
01:18:06 - More on Finland and saunas
01:18:50 - More on heat shock proteins
01:19:46 - Closing thoughts


SELECTED LINKS:
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine) | https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724

Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men (Age and Ageing) | https://academic.oup.com/ageing/article/46/2/245/2654230

Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5850892/

Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology) | https://n.neurology.org/content/90/22/e1937

Effect of post-exercise sauna bathing on the endurance performance of competitive male runners | https://www.sciencedirect.com/science/article/abs/pii/S1440244006001393

2022 World Happiness Report (Helliwell et al.) | https://happiness-report.s3.amazonaws.com/2022/WHR+22.pdf

Clinical trial in progress on sauna and depression run by Dr. Ashley Mason | https://clinicaltrials.gov/ct2/show/NCT04249700


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FOLLOW DR. RHONDA PATRICK
YouTube: https://www.youtube.com/user/FoundMyFitness?sub_confirmation=1
Twitter: https://twitter.com/foundmyfitness
Podcast: https://open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d


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Interview Produced and Edited by Kyle Allred with Daphne Sprinkle


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