Podcast Release Date: 4/13/2022
Podcast Length: 01:26:11
3 Key Takeaways
2-4 sauna sessions per week has been linked to dramatic increases in overall health
The most optimal sauna temperature is around 174 degrees Fahrenheit
Coupling sauna use with regular exercise yielded the best results for heart health and longevity
Introduction:
In this episode Dr. Rhonda Patrick and her guest Kyle Allred, discussed the benefits of using a sauna, including its ability to help with depression and increase brain-derived neurotrophic factor (BDNF). They also provided details on what to do while in the sauna and tips for maintaining health before and after.
Summary of Sauna Benefits:
Saunas are a special kind of heat therapy that can improve health
Research shows that people who use saunas two to three times per week have less risk for heart problems and sudden death when compared to individuals who do not regularly use them
People who used saunas regularly had a 40% decrease in all cause mortality (risk of dying)
Individuals who used saunas daily had even better out comes
Sauna bathing also helps lower blood pressure similar to the effects of exercise
Studies have correlated heat therapy with increased brain function and decreased risk of cognitive disease such as dementia and Alzheimer's
Studies showed a 20% decrease in these cognitive conditions with sauna use
Some people that used heat therapy 7 days per week experienced a 66% decrease
For best results the temperature should be around 174 degrees Fahrenheit
The amount of time in the sauna depends on how often you use them
15 minutes 2-3x per week is recommended for most
Safe to do 7 days per week
Native Americans, Russians, and Finns have been using saunas or hot baths for hundreds of years to help preserve health
Heat as an Aerobic Exercise Mimetic
The cardiovascular system is like the body's delivery truck
It carries blood to all your organ systems
Decreased cardiovascular health leads to onset of disease
The best way to increase heart health is through regular exercise and a healthy diet
Research has shown that using a sauna offers similar effects as exercising
Similar to exercise, people who use the sauna 3-4 times weekly experienced a 24% decrease in blood pressure
Some individuals who used the sauna daily experienced a 46% decrease in blood pressure
Even one time use of sauna was associated with a momentary decrease in blood pressure
Similar to exercise Sauna exposure has been linked to endorphin release
This can reduce symptoms of anxiety and depression
Effects of Heat Acclimation on Endurance
Regular Sauna use can help people adapt to hot environments quicker and easier
This can be very advantageous to athletes who compete in new places
For people who do not exercise regularly, frequent sauna exposure can make it easier to accomplish physically demanding tasks
People who use the sauna regularly are able to exercise at a higher intensity without a rapid increase in body temperature even in hot environments
Benefits of Heat Shock Proteins
Heat shock proteins are activated by Sauna exposure
These proteins help eliminate senescent (bad) cells and help healthy cells become more resilient to stressors
This can reduce plaque build up and inflammation in the arteries
They might also improve blood flow to the brain
This can reduce the chance of cognitive decline
Regular sauna use can increase these proteins by 70%
This helps improve longevity
Sauna and Depression
Research has shown that an increase of 1-2 degrees in core body temperature can stimulate "antidepressant" neurotransmitters in the brain
This occurs because heat exposure stimulates Brain-derived neurotrophic factor (BDNF) and endorphins responses
These effects have been known to last up to 6 weeks after one sauna session
BDNF helps existing neurons survive as well as helping adults grow new ones
Cellular Repair Mechanisms Elicited by Sauna Use
Humans evolved to need stress in our lives
Doing things like sauna, exercising, and fasting can help your body by activating pathways that make it stronger and healthier
These stressors also make the body more resistant to disease
These pathways work against inflammation, aging, toxins from the environment, and even damage done to cells or DNA inside them
Prevention of Muscle Atrophy Through Sauna Use
Saunas help your body by using heat to make it easier for proteins in muscles to fold correctly
This prevents break down and reduces muscle atrophy
This is also helpful to reduce muscle wasting after sports injury
People with disabilities can use the sauna as a form of moderate-intensity aerobic activity
Detoxification of Heavy Metals
Saunas can help us get rid of bad metals in our bodies such as aluminum and cadmium
Sweating helps to remove these toxins from the tissue
Heart Rate Variability (HRV)
Heart rate variability is important because it measures how well our heart can handle stress
HRV score is determined by calculating the time between heart beats
Exercise and saunas have been shown to help improve this number by activating the parasympathetic nervous system
This helps us stay calm in stressful situations
The Synergy of Sauna Use and Exercise
Sauna and exercise are both good for you, but if you have to choose one then it is best to pick exercise
Studies show that people who do aerobic exercise plus sauna together get better cardiorespiratory fitness than those who just did either one alone
Infrared Sauna vs Traditional Saunas
In general, both traditional and infrared saunas offer great benefits
Traditional saunas are typically warmer
Some people argue that this increase in heat is crucial to promote adaption
What Does Rhonda Do?
Dr. Rhonda Patrick has a specific sauna protocol that she uses in her life
She recommends people use the sauna at 174 degrees Fahrenheit and 10 to 20% humidity
She recommends 19 minutes or longer if you want to get the most benefit out of it
Dr. Patrick also likes to do high-intensity exercise before going into the sauna as this helps increase body temperature more rapidly
Frequency is 4-7 times weekly
Who Should Not Use Saunas?
Children and pregnant women should use caution before entering a sauna
They are not able to regulate their core body temperature as efficiently
Drinking alcohol is dangerous before entering a sauna
People who have diagnosed heart conditions should talk to a doctor before using the sauna
This is because heat therapy can alter blood pressure
Sauna and Blood Sugar
Dr. Rhonda Patrick says sweating in a sauna can make it look like your glucose levels are higher
This is because you are losing water and the concentration of sugar appears to be more without any real change happening
Long-term use of saunas has been linked with improved fasting glucose and better insulin sensitivity
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