The huge takehome for all of us is that sauna actually imitates the physiological effects of light to medium exercise. This is huge because all of us age into exercise limiting physical changes.
Better yet it happens to be dose responsive. As she said, sixty weekly saunas is much better thatn a couple. So switch over to at least a daily trip to your favorite sauna and train up to best temperature and duration. This will take some time as you can imagine.
From this, we can expect stand alone saunas will become super common. After all, exercise protocols actually support a proper sauna bath rather than the other way around.
Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
1.48M subscribers
1,121,321 views Premiered on 10 Apr 2022
https://www.youtube.com/watch?v=RWkv9ad7zvc
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... Subscribe to Dr. Patrick's YouTube channel here: https://www.youtube.com/user/FoundMyF... 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 the 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/jama...
Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men (Age and Ageing) | https://academic.oup.com/ageing/artic...
Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) | https://www.ncbi.nlm.nih.gov/pmc/arti...
Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology) | https://n.neurology.org/content/90/22...
Effect of post-exercise sauna bathing on the endurance performance of competitive male runners | https://www.sciencedirect.com/science...
2022 World Happiness Report (Helliwell et al.) | https://happiness-report.s3.amazonaws...
Clinical trial in progress on sauna and depression run by Dr. Ashley Mason | https://clinicaltrials.gov/ct2/show/N...
<iframe width="683" height="384" src="https://www.youtube.com/embed/RWkv9ad7zvc" title="Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>
No comments:
Post a Comment