#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
FoundMyFitness
Rhonda Patrick, Ph.D.
4.8 • 5.5K Ratings
🗓️ 13 April 2022
⏱️ 86 minutes
🧾️ Download transcript
Summary
This episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly shows may deliver cardiovascular and brain benefits.
The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for having me for his interview.
In this episode, we'll discuss:
- 00:00:00 - Introduction
- 00:02:46 - Summary of sauna benefits
- 00:10:47 - Heat as an aerobic exercise mimetic
- 00:14:45 - Effects of heat acclimation on endurance
- 00:17:37 - Why heat shock proteins may protect against dementia
- 00:23:20 - The stress-relieving effects of sauna use (personal anecdote)
- 00:27:43 - Investigating sauna for depression
- 00:30:32 - Brain-derived neurotrophic factor (BDNF) and endorphins response
- 00:34:51 - Cellular repair mechanisms elicited by sauna use
- 00:40:05 - Prevention of muscle atrophy
- 00:42:45 - Detoxification of heavy metals
- 00:44:50 - Heart rate variability, a measure of stress resilience
- 00:46:40 - The synergy of sauna use and exercise
- 00:52:13 - Cross-cultural and historical prevalence of heat therapy
- 00:56:12 - Infrared sauna vs. traditional saunas
- 00:58:31 - Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
- 01:03:22 - How jacuzzi, hot baths, and hot showers compare to sauna use
- 01:06:19 - Hydration, cold therapy, and sauna safety
- 01:11:18 - Who should not use saunas?
- 01:15:21 - Does sauna use increase blood sugar levels?
- 01:17:16 - Limitations of current sauna research and hopes for future research
MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.
Watch this episode on MedCram:
https://www.youtube.com/watch?v=RWkv9ad7zvc
If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/medcram-sauna
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hello there. This episode you're about to listen to is a recorded interview which I was involved in as a guest with co-founder of Medcram Videos, |
| 0:09.5 | position assistant Kyle Allred. With permission, I am sharing it with all of you here on the Found My Fitness channel. |
| 0:16.9 | This discussion is by far one of the most well-rounded discussions I've had on the subject of sauna. |
| 0:23.5 | It's nearly an hour and a half long and covers many different aspects. |
| 0:28.0 | While we do discuss many of my perennial favorites when it comes to this topic, |
| 0:32.3 | such as the physiological benefits of sauna use and indeed some of the underlying mechanisms of those benefits, |
| 0:38.8 | in addition to that however, you'll hear a few new angles that maybe you haven't heard or haven't been circulating as widely yet. |
| 0:46.0 | For example, my personal story on how I became interested in sauna's, |
| 0:50.8 | details of my personal sauna protocol, and what I do while I'm in the sauna. |
| 0:56.0 | Endorphins, opiate receptors, depression, and sauna use. |
| 0:59.8 | How heat increases brain drive neurotrophic factor or BDNF, and how that may affect neuroplasticity. |
| 1:06.9 | The emerging research suggesting sauna's might be beneficial for depression, |
| 1:11.7 | which heavy metals and toxins are robustly excreted through sweat from sauna use. |
| 1:17.1 | How sauna use mimics moderate intensity aerobic exercise, |
| 1:20.8 | and how people that exercise and use the sauna have a better cardio-respitary fitness than people that exercise alone. |
| 1:29.2 | Infrared sauna benefits versus traditional Finnish sauna benefits, |
| 1:33.5 | whether hot showers or hot baths can mimic sauna benefits. |
| 1:37.5 | Hydration before and after sauna bathing. |
| 1:40.4 | Cold exposure after sauna use. |
| 1:42.8 | How to tell if you're in the sauna for too long. |
| 1:45.8 | Contra indications or people who should not use the sauna. |
| 1:49.4 | Continuous glucose monitors in sauna use, and so much more. |
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