#73 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
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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 discuss:
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Summary of sauna benefits
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Heat is an aerobic exercise mimetic
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Heat shock proteins may protect the brain
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Investigating sauna for depression
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Cellular repair mechanisms elicited by sauna use
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Prevention of muscle atrophy
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The synergy of sauna use and exercise
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Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
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Jacuzzis, hydration, cold therapy, and sauna safety
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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.
Related resources
- Overview article: Sauna
- Podcast interview: Dr. Jari Laukkanen on Sauna Use for the Prevention of Cardiovascular & Alzheimer’s Disease
- Podcast interview: Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad Habits
- Podcast interview: Dr. Charles Raison on Depression, the Immune-Brain Interface & Whole-Body Hyperthermia
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Introduction
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Summary of sauna benefits
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Heat as an aerobic exercise mimetic
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Effects of heat acclimation on endurance
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Why heat shock proteins may protect against dementia
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The stress-relieving effects of sauna use (personal anecdote)
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Investigating sauna for depression
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Brain-derived neurotrophic factor (BDNF) and endorphins response
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Cellular repair mechanisms elicited by sauna use
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Prevention of muscle atrophy
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Detoxification of heavy metals
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Heart rate variability, a measure of stress resilience
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The synergy of sauna use and exercise
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Cross-cultural and historical prevalence of heat therapy
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Infrared sauna vs. traditional saunas
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Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
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How jacuzzi, hot baths, and hot showers compare to sauna use
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Hydration, cold therapy, and sauna safety
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Who should not use saunas?
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Does sauna use increase blood sugar levels?
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Limitations of current sauna research and hopes for future research
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Sauna News
- Sauna use extends healthspan.
- Sauna bathing ameliorates the harmful effects of high stress occupations.
- US Saunas Incapable of Reaching Temps Necessary for Theraputic Effects?
- New comprehensive analysis of the literature by @LaukkanenJari shows frequent sauna use may reduce the risk of heart disease, neurocognitive diseases.
- People who used the sauna 2-3x per week had a 12% reduction in stroke risk & people who used the sauna 4-7x per week reduced their stroke risk by 62%.
