#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

Apr 13, 2022 1h 26m 18 insights

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: <ul> <li style="font-weight: 400;"> (00:00) Introduction</li> <li style="font-weight: 400;"> (02:46) Summary of sauna benefits</li> <li style="font-weight: 400;"> (10:47) Heat as an aerobic exercise mimetic</li> <li style="font-weight: 400;"> (14:45) Effects of heat acclimation on endurance</li> <li style="font-weight: 400;"> (17:37) Why heat shock proteins may protect against dementia</li> <li style="font-weight: 400;"> (23:20) The stress-relieving effects of sauna use (personal anecdote)</li> <li style="font-weight: 400;"> (27:43) Investigating sauna for depression</li> <li style="font-weight: 400;"> (30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response</li> <li style="font-weight: 400;"> (34:51) Cellular repair mechanisms elicited by sauna use</li> <li style="font-weight: 400;"> (40:05) Prevention of muscle atrophy</li> <li style="font-weight: 400;"> (42:45) Detoxification of heavy metals </li> <li style="font-weight: 400;"> (44:50) Heart rate variability, a measure of stress resilience</li> <li style="font-weight: 400;"> (46:40) The synergy of sauna use and exercise</li> <li style="font-weight: 400;"> (52:13) Cross-cultural and historical prevalence of heat therapy</li> <li style="font-weight: 400;"> (56:12) Infrared sauna vs. traditional saunas</li> <li style="font-weight: 400;"> (58:31) Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency</li> <li style="font-weight: 400;"> (01:03:22) How jacuzzi, hot baths, and hot showers compare to sauna use</li> <li style="font-weight: 400;"> (01:06:19) Hydration, cold therapy, and sauna safety </li> <li style="font-weight: 400;"> (01:11:18) Who should not use saunas?</li> <li style="font-weight: 400;"> (01:15:21) Does sauna use increase blood sugar levels?</li> <li style="font-weight: 400;"> (01:17:16) Limitations of current sauna research and hopes for future research</li> </ul> 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. <a href="https://www.youtube.com/watch?v=RWkv9ad7zvc">Watch this episode on MedCram</a> If you're interested in learning more, you can read the <a href="https://www.foundmyfitness.com/episodes/medcram-sauna">full show notes</a> Join over 300,000 people and get the latest distilled information straight to your inbox weekly: <a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: <a href="https://www.foundmyfitness.com/crowdsponsor">https://www.foundmyfitness.com/crowdsponsor</a>

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Actionable Insights

1. Frequent Sauna Use for Longevity

Use the sauna 4-7 times per week to significantly lower your risk of all-cause mortality by 40%, and reduce the risk of cardiovascular disease, sudden cardiac death, stroke, dementia, and Alzheimer’s disease, as more frequent use leads to more robust health benefits.

2. Optimize Sauna Duration & Temperature

Aim for 20 minutes in a traditional sauna heated to approximately 174°F with 10-20% humidity, as studies show this protocol significantly reduces cardiovascular disease-related death and other health risks compared to shorter durations.

3. Combine Sauna with Exercise

Integrate sauna use directly after aerobic exercise to achieve superior cardiorespiratory fitness compared to exercise or sauna alone, leveraging the synergistic benefits for overall physical health and performance.

4. Sauna for Brain & Mental Health

Utilize sauna 4-7 times weekly to potentially reduce dementia and Alzheimer’s risk by 60-66%, and consider it for antidepressant effects, as a single session has been shown to provide relief for up to six weeks by sensitizing opioid receptors and reducing inflammation.

5. Sauna for Cardiovascular Protection

Use the sauna 4-7 times per week to lower hypertension risk by 46% and improve heart rate variability, as sauna mimics moderate aerobic exercise and promotes beneficial physiological changes like lower blood pressure.

6. Activate Cellular Repair Pathways

Engage in sauna use to activate heat shock proteins and NRF2, which promote anti-inflammatory, antioxidant, and detoxification responses, helping to prevent plaque formation, muscle atrophy, and support overall cellular health and anti-aging.

7. Sauna for Heavy Metal Detox

Incorporate sauna bathing to facilitate the excretion of heavy metals like cadmium (with a 122-fold increase in sweat) and aluminum through profuse sweating, aiding the body’s natural detoxification processes.

8. Manage Stress & Anxiety with Sauna

Use sauna to reduce stress and anxiety, as it triggers the release of feel-good endorphins and sensitizes mu-opioid receptors, making you more capable of handling stress and experiencing positive emotions.

9. Use Sauna for Productivity & Creativity

Leverage sauna time for mental tasks like hashing through ideas, reciting presentations, or creative thinking, as the environment can enhance memory and provides a valuable, phone-free break from distractions.

10. Consider Hot Baths as Alternative

If a sauna is unavailable, take hot baths at 104°F, submerged from the shoulders down for 20 minutes, as they can also elevate heat shock proteins, brain-derived neurotrophic factor (BDNF), and offer cardiovascular and mood benefits.

11. Hydrate with Electrolytes Post-Sauna

Replenish fluids and electrolytes after sauna use by drinking green juice (e.g., kale, lemon, cucumber) or electrolyte supplements (like Noon or ketone salts), to compensate for sodium, magnesium, and potassium lost through profuse sweating.

12. Practice Cold Exposure Post-Sauna

Consider cold showers or plunges after a sauna session, but wait 2-5 minutes between hot and cold extremes to allow your body to adjust and prevent dizziness or other adverse reactions from rapid blood pressure changes.

13. Listen to Your Body in Sauna

Exit the sauna if your heart rate becomes excessively fast or you feel very uncomfortable, rather than just slightly uncomfortable, to ensure safety and prevent overexertion.

14. Set a Timer for Sauna Sessions

Use an external timer or alarm during sauna sessions to prevent accidentally staying in too long, especially if you are prone to falling asleep in the comfortable heat.

15. Consult a Medical Professional

Always consult your physician before starting sauna use, especially if you have pre-existing health conditions, to ensure it is safe for you.

16. Avoid Alcohol with Sauna

Never consume alcohol before or during sauna use, as it can be extremely dangerous and potentially deadly due to its effects on the body in a hot environment.

17. Sauna Contraindications

Avoid sauna use if elderly and prone to low blood pressure, have unstable angina pectoris, severe aortic stenosis, or are pregnant; children should also avoid prolonged sauna exposure due to underdeveloped thermal regulation mechanisms.

18. Support Content Creators

Engage with content creators like FoundMyFitness and MedCram by subscribing, commenting, sharing, or leaving reviews, as this engagement signals value to algorithms and encourages more high-quality content.