Harnessing Heat and Cold: The Science of Sauna and Cold Exposure for Longevity - Full Transcript

00:00foreign [Music] [Music] podcast I'm your host tamarina from podcast I'm your host tamarina from podcast I'm your host tamarina from backer Center and in today's episode we backer Center and in today's episode we backer Center and in today's episode we are going to talk about the health are going to talk about the health are going to talk about the health benefits of sauna and cold exposure Our benefits of sauna and cold exposure Our benefits of sauna and cold exposure Our Guest today is Dr Rhonda Patrick who Guest today is Dr Rhonda Patrick who Guest today is Dr Rhonda Patrick who gave a presentation on the topic at gave a presentation on the topic at gave a presentation on the topic at Barker Summit in 2016 in Helsinki Barker Summit in 2016 in Helsinki Barker Summit in 2016 in Helsinki Finland it is still relevant so I Finland it is still relevant so I Finland it is still relevant so I decided to share the amazing recording decided to share the amazing recording decided to share the amazing recording with you Dr Rhonda Patrick is a renowned with you Dr Rhonda Patrick is a renowned with you Dr Rhonda Patrick is a renowned biochemist and expert in the field of biochemist and expert in the field of biochemist and expert in the field of nutrigenomics her research has been nutrigenomics her research has been nutrigenomics her research has been published in several prestigious published in several prestigious published in several prestigious scientific journals and she has worked scientific journals and she has worked scientific journals and she has worked at Renaud institutions like the Salt at Renaud institutions like the Salt at Renaud institutions like the Salt Lake Institute for biological sciences Lake Institute for biological sciences Lake Institute for biological sciences Dr Rona Patrick has focused her research Dr Rona Patrick has focused her research Dr Rona Patrick has focused her research on topics such as mitochondrial on topics such as mitochondrial on topics such as mitochondrial metabolism aging and the effect of metabolism aging and the effect of metabolism aging and the effect of micronutrient deficiencies on our health micronutrient deficiencies on our health micronutrient deficiencies on our health she is also passionate about promoting a she is also passionate about promoting a she is also passionate about promoting a preventive approach to Health and preventive approach to Health and preventive approach to Health and Longevity by advocating for practices Longevity by advocating for practices Longevity by advocating for practices like exercise sauna use and cold

01:00like exercise sauna use and cold like exercise sauna use and cold exposure today we will be listening Dr exposure today we will be listening Dr exposure today we will be listening Dr Rhonda Patrick talking about hormetic Rhonda Patrick talking about hormetic Rhonda Patrick talking about hormetic stressors and how practices like sauna stressors and how practices like sauna stressors and how practices like sauna use and cold exposure can have health use and cold exposure can have health use and cold exposure can have health benefits in this talk she dives into the benefits in this talk she dives into the benefits in this talk she dives into the science behind these practices and science behind these practices and science behind these practices and shares her insights on how they can shares her insights on how they can shares her insights on how they can improve our overall health and improve our overall health and improve our overall health and well-being so without further Ado let's well-being so without further Ado let's well-being so without further Ado let's listen to what Dr Patrick has to say listen to what Dr Patrick has to say listen to what Dr Patrick has to say I'm very excited to be here in a country I'm very excited to be here in a country I'm very excited to be here in a country that has more saunas than people because that has more saunas than people because that has more saunas than people because I love saunas I love saunas I love saunas and apparently you guys must also like and apparently you guys must also like and apparently you guys must also like saunas today my talk is going to focus saunas today my talk is going to focus saunas today my talk is going to focus much on some of the health benefits that much on some of the health benefits that much on some of the health benefits that saunas have on the brain and also on saunas have on the brain and also on saunas have on the brain and also on overall longevity I'm also going to dive overall longevity I'm also going to dive overall longevity I'm also going to dive a little bit into cold water and how a little bit into cold water and how a little bit into cold water and how cold water can also affect the brain as cold water can also affect the brain as cold water can also affect the brain as well as metabolism and other health well as metabolism and other health well as metabolism and other health benefits as well but today my talk is

02:00benefits as well but today my talk is benefits as well but today my talk is going to begin with a personal story going to begin with a personal story going to begin with a personal story about stress about stress about stress so there's good stress and there's bad so there's good stress and there's bad so there's good stress and there's bad stress for me when I was a graduate stress for me when I was a graduate stress for me when I was a graduate student getting my PhD I was student getting my PhD I was student getting my PhD I was experiencing a combination of both good experiencing a combination of both good experiencing a combination of both good and bad stress the good stress was I was and bad stress the good stress was I was and bad stress the good stress was I was learning how to be a scientist I was learning how to be a scientist I was learning how to be a scientist I was learning tools and techniques to answer learning tools and techniques to answer learning tools and techniques to answer interesting scientific questions that I interesting scientific questions that I interesting scientific questions that I had and that was good I was adapting to had and that was good I was adapting to had and that was good I was adapting to that stress that stress that stress but there's also bad stress that I but there's also bad stress that I but there's also bad stress that I experienced in graduate school and that experienced in graduate school and that experienced in graduate school and that came along with many different exams came along with many different exams came along with many different exams multiple exams failed experiments multiple exams failed experiments multiple exams failed experiments experiments that would take me three experiments that would take me three experiments that would take me three months to set up and would fail and 16 months to set up and would fail and 16 months to set up and would fail and 16 hour experiments I had to perform again hour experiments I had to perform again hour experiments I had to perform again and again and I was not adapting to that and again and I was not adapting to that and again and I was not adapting to that stress I was experiencing a sense of at stress I was experiencing a sense of at stress I was experiencing a sense of at times crippling anxiety which I think times crippling anxiety which I think times crippling anxiety which I think everyone in this room is probably everyone in this room is probably everyone in this room is probably experienced some form of anxiety in experienced some form of anxiety in experienced some form of anxiety in their lives before so we can all relate their lives before so we can all relate their lives before so we can all relate to that so I was not adapting to that

03:00to that so I was not adapting to that to that so I was not adapting to that stress and it was having negative stress and it was having negative stress and it was having negative effects on my health effects on my health effects on my health I was getting poor sleep I was getting poor sleep I was getting poor sleep so I decided to try to counter that so I decided to try to counter that so I decided to try to counter that stress bad stress with good stress and stress bad stress with good stress and stress bad stress with good stress and good stress is a type of stress that is good stress is a type of stress that is good stress is a type of stress that is a short-term stressor on the body a short-term stressor on the body a short-term stressor on the body something that is slightly stressful something that is slightly stressful something that is slightly stressful that activates all these genetic that activates all these genetic that activates all these genetic Pathways that are hard encoded in our Pathways that are hard encoded in our Pathways that are hard encoded in our genes that are able to deal with stress genes that are able to deal with stress genes that are able to deal with stress and so what ends up happening is that and so what ends up happening is that and so what ends up happening is that tiny bit of short-term stressor ends up tiny bit of short-term stressor ends up tiny bit of short-term stressor ends up in not only compensating for that stress in not only compensating for that stress in not only compensating for that stress but you end up having a net resilience but you end up having a net resilience but you end up having a net resilience effect and this is often referred to as effect and this is often referred to as effect and this is often referred to as formesis so you have a little tiny bit formesis so you have a little tiny bit formesis so you have a little tiny bit of stress and it activates all these of stress and it activates all these of stress and it activates all these stress response Pathways the reason we stress response Pathways the reason we stress response Pathways the reason we have these stress response genetic have these stress response genetic have these stress response genetic Pathways is because life itself is Pathways is because life itself is Pathways is because life itself is stressful just normal living normal stressful just normal living normal stressful just normal living normal breathing and oxygen and eating food breathing and oxygen and eating food breathing and oxygen and eating food causes stress on our body we are making causes stress on our body we are making causes stress on our body we are making metabolic byproducts reactive oxygen

04:00metabolic byproducts reactive oxygen metabolic byproducts reactive oxygen species like every second it's happening species like every second it's happening species like every second it's happening right now as I talk so we're able to right now as I talk so we're able to right now as I talk so we're able to handle this these types of stress is handle this these types of stress is handle this these types of stress is with various genetic Pathways but when with various genetic Pathways but when with various genetic Pathways but when you can flip that switch on to those you can flip that switch on to those you can flip that switch on to those genetic Pathways with something that's genetic Pathways with something that's genetic Pathways with something that's just slightly stressful in the body just slightly stressful in the body just slightly stressful in the body something like exercise then you have something like exercise then you have something like exercise then you have this net resilience effect and you adapt this net resilience effect and you adapt this net resilience effect and you adapt to that stress and you're able to handle to that stress and you're able to handle to that stress and you're able to handle it better and not only are you able to it better and not only are you able to it better and not only are you able to handle that stress better but you become handle that stress better but you become handle that stress better but you become better additionally another type of better additionally another type of better additionally another type of formatic stressor is actually heat formatic stressor is actually heat formatic stressor is actually heat stress so something like the sauna which stress so something like the sauna which stress so something like the sauna which is a heat stress is a heat stress is a heat stress that's something that I started to do in that's something that I started to do in that's something that I started to do in graduate school so I lived across the graduate school so I lived across the graduate school so I lived across the street from a gym it had a song I street from a gym it had a song I street from a gym it had a song I started using it every day and I was started using it every day and I was started using it every day and I was using it quite frequently probably about using it quite frequently probably about using it quite frequently probably about five days a week and I started to notice five days a week and I started to notice five days a week and I started to notice that I felt really good like my mood was that I felt really good like my mood was that I felt really good like my mood was noticeably enhanced and I also was able noticeably enhanced and I also was able noticeably enhanced and I also was able to handle stress better and my anxiety to handle stress better and my anxiety to handle stress better and my anxiety was down and I was trying to figure out was down and I was trying to figure out was down and I was trying to figure out what was going on in my brain like how

05:00what was going on in my brain like how what was going on in my brain like how was the sauna affecting my brain because was the sauna affecting my brain because was the sauna affecting my brain because it was I it was very obvious to me so I it was I it was very obvious to me so I it was I it was very obvious to me so I decided to dive into the literature and decided to dive into the literature and decided to dive into the literature and try to figure that out so most people try to figure that out so most people try to figure that out so most people are familiar with the feel-good are familiar with the feel-good are familiar with the feel-good Endorphin what you may not be familiar Endorphin what you may not be familiar Endorphin what you may not be familiar with is the counter to that dinorphin with is the counter to that dinorphin with is the counter to that dinorphin and dinorphan is activated upon heat and dinorphan is activated upon heat and dinorphan is activated upon heat stress and the reason for that is stress and the reason for that is stress and the reason for that is because dinorphan cools the body down because dinorphan cools the body down because dinorphan cools the body down dinorphan is the counter to endorphin dinorphan is the counter to endorphin dinorphan is the counter to endorphin because it makes you feel uncomfortable because it makes you feel uncomfortable because it makes you feel uncomfortable and dysboric so heat stress will release and dysboric so heat stress will release and dysboric so heat stress will release dinorphine from a presynaptic neuron and dinorphine from a presynaptic neuron and dinorphine from a presynaptic neuron and that dinorphine will then bind to that dinorphine will then bind to that dinorphine will then bind to another receptor called a Kappa opioid another receptor called a Kappa opioid another receptor called a Kappa opioid receptor and when that happens that's receptor and when that happens that's receptor and when that happens that's when you begin to feel uncomfortable and when you begin to feel uncomfortable and when you begin to feel uncomfortable and dysphoric and that's the feeling you dysphoric and that's the feeling you dysphoric and that's the feeling you usually feel when you're hot and you're usually feel when you're hot and you're usually feel when you're hot and you're in the sitting in the sun or you're you in the sitting in the sun or you're you in the sitting in the sun or you're you just you feel badly like I just want to just you feel badly like I just want to just you feel badly like I just want to get out it's too hot or you're get out it's too hot or you're get out it's too hot or you're exercising really vigorously you're exercising really vigorously you're exercising really vigorously you're feeling hot and you want to stop that's feeling hot and you want to stop that's feeling hot and you want to stop that's dinosaur and that's what's making you

06:00dinosaur and that's what's making you dinosaur and that's what's making you feel uncomfortable feel uncomfortable feel uncomfortable you may be thinking to yourself well I you may be thinking to yourself well I you may be thinking to yourself well I thought you said you felt really good thought you said you felt really good thought you said you felt really good what are you talking about here this is what are you talking about here this is what are you talking about here this is where it gets really interesting because where it gets really interesting because where it gets really interesting because this pathway this mechanistic pathway this pathway this mechanistic pathway this pathway this mechanistic pathway that is the thermoregulatory control that is the thermoregulatory control that is the thermoregulatory control pathway you make dinorphan to cool your pathway you make dinorphan to cool your pathway you make dinorphan to cool your body down but you also feel body down but you also feel body down but you also feel uncomfortable what happens is this uncomfortable what happens is this uncomfortable what happens is this actually changes the way your brain actually changes the way your brain actually changes the way your brain responds to the feel good endorphins so responds to the feel good endorphins so responds to the feel good endorphins so endorphins bind to another type of endorphins bind to another type of endorphins bind to another type of receptor called the MU opioid receptor receptor called the MU opioid receptor receptor called the MU opioid receptor and when dinorphin is released and you and when dinorphin is released and you and when dinorphin is released and you feel uncomfortable this causes mu opioid feel uncomfortable this causes mu opioid feel uncomfortable this causes mu opioid receptors to make more of them and it receptors to make more of them and it receptors to make more of them and it sensitizes them to endorphin so that sensitizes them to endorphin so that sensitizes them to endorphin so that means the next time that you make means the next time that you make means the next time that you make endorphin whether that's from exercise endorphin whether that's from exercise endorphin whether that's from exercise or the sauna because it also causes you or the sauna because it also causes you or the sauna because it also causes you to release endorphin or if it's from to release endorphin or if it's from to release endorphin or if it's from laughter or giving someone a hug laughter or giving someone a hug laughter or giving someone a hug whatever it is that's causing you to whatever it is that's causing you to whatever it is that's causing you to release endorphin you are going to feel release endorphin you are going to feel release endorphin you are going to feel so much better because that endorphin is

07:00so much better because that endorphin is so much better because that endorphin is going to bind to those receptors that going to bind to those receptors that going to bind to those receptors that are really sensitive to that endorphin are really sensitive to that endorphin are really sensitive to that endorphin and so the effects are lasting and they and so the effects are lasting and they and so the effects are lasting and they last longer and you feel better so it last longer and you feel better so it last longer and you feel better so it lowers depression it helps with anxiety lowers depression it helps with anxiety lowers depression it helps with anxiety it helps with all these things when it helps with all these things when it helps with all these things when you're sensitized to endorphin and so you're sensitized to endorphin and so you're sensitized to endorphin and so it's quite possible that this is it's quite possible that this is it's quite possible that this is actually why the sauna was able to help actually why the sauna was able to help actually why the sauna was able to help me deal with my anxiety and help me to me deal with my anxiety and help me to me deal with my anxiety and help me to deal with stress and made me feel really deal with stress and made me feel really deal with stress and made me feel really good but in addition to affecting the good but in addition to affecting the good but in addition to affecting the brain the sauna also appears to affect brain the sauna also appears to affect brain the sauna also appears to affect overall longevity so this was actually a overall longevity so this was actually a overall longevity so this was actually a study that came out of the University of study that came out of the University of study that came out of the University of Eastern Finland and the study followed Eastern Finland and the study followed Eastern Finland and the study followed around 2000 middle aged Finnish men that around 2000 middle aged Finnish men that around 2000 middle aged Finnish men that we're using the sauna frequently and the we're using the sauna frequently and the we're using the sauna frequently and the study followed them for 20 years and study followed them for 20 years and study followed them for 20 years and measured who died of any sort of measured who died of any sort of measured who died of any sort of non-accidental death so people that died non-accidental death so people that died non-accidental death so people that died from cardiovascular related diseases from cardiovascular related diseases from cardiovascular related diseases people that died from cancer or people that died from cancer or people that died from cancer or neurodegenerative diseases respiratory neurodegenerative diseases respiratory neurodegenerative diseases respiratory diseases so all these diseases were

08:00diseases so all these diseases were diseases so all these diseases were measured and followed these men were measured and followed these men were measured and followed these men were followed for 20 years and what this followed for 20 years and what this followed for 20 years and what this study found was that men that used the study found was that men that used the study found was that men that used the sauna two to three times a week they sauna two to three times a week they sauna two to three times a week they were 27 less likely to die from any were 27 less likely to die from any were 27 less likely to die from any cardiovascular related disease compared cardiovascular related disease compared cardiovascular related disease compared to men that use is on a one time a week to men that use is on a one time a week to men that use is on a one time a week men that use this on a four to seven men that use this on a four to seven men that use this on a four to seven times a week they were 50 percent less times a week they were 50 percent less times a week they were 50 percent less likely to die from cardiovascular likely to die from cardiovascular likely to die from cardiovascular related diseases throughout the 20-year related diseases throughout the 20-year related diseases throughout the 20-year period compared to men that only use period compared to men that only use period compared to men that only use this on a one time a week so there was a this on a one time a week so there was a this on a one time a week so there was a dose-dependent effect that was improving dose-dependent effect that was improving dose-dependent effect that was improving cardiovascular health and causing these cardiovascular health and causing these cardiovascular health and causing these men that were using the sauna more men that were using the sauna more men that were using the sauna more frequently be healthier and to die less frequently be healthier and to die less frequently be healthier and to die less of or be less likely to die of of or be less likely to die of of or be less likely to die of cardiovascular disease in that 20-year cardiovascular disease in that 20-year cardiovascular disease in that 20-year time span turns out not just sauna time span turns out not just sauna time span turns out not just sauna frequency was important but also the frequency was important but also the frequency was important but also the duration of time spent in the sauna so duration of time spent in the sauna so duration of time spent in the sauna so those same men that stayed in the sauna those same men that stayed in the sauna those same men that stayed in the sauna for greater than 19 minutes they had the for greater than 19 minutes they had the for greater than 19 minutes they had the most robust effect on lowering most robust effect on lowering most robust effect on lowering cardiovascular related mortality

09:00cardiovascular related mortality cardiovascular related mortality compared to men that only use the sauna compared to men that only use the sauna compared to men that only use the sauna less than 11 minutes so both the less than 11 minutes so both the less than 11 minutes so both the frequency and duration of sauna was very frequency and duration of sauna was very frequency and duration of sauna was very important for lowering cardiovascular important for lowering cardiovascular important for lowering cardiovascular risk there are a variety of different risk there are a variety of different risk there are a variety of different mechanisms that have also been put out mechanisms that have also been put out mechanisms that have also been put out there for why using the sauna can lower there for why using the sauna can lower there for why using the sauna can lower cardiovascular related mortality chiefly cardiovascular related mortality chiefly cardiovascular related mortality chiefly among them is the sauna in some ways among them is the sauna in some ways among them is the sauna in some ways mimics cardiovascular exercise so when mimics cardiovascular exercise so when mimics cardiovascular exercise so when you sit in the sauna in a hot sauna your you sit in the sauna in a hot sauna your you sit in the sauna in a hot sauna your heart rate elevates to 100 to 150 beats heart rate elevates to 100 to 150 beats heart rate elevates to 100 to 150 beats per minute which really is equivalent to per minute which really is equivalent to per minute which really is equivalent to moderate intensity physical exercise moderate intensity physical exercise moderate intensity physical exercise also plasma volume expands and increases also plasma volume expands and increases also plasma volume expands and increases and blood flow increases to the heart and blood flow increases to the heart and blood flow increases to the heart and this lowers cardiovascular strain so and this lowers cardiovascular strain so and this lowers cardiovascular strain so your heart has to do less work for each your heart has to do less work for each your heart has to do less work for each beat that it's pumping blood to deliver beat that it's pumping blood to deliver beat that it's pumping blood to deliver oxygen to your tissues so it's lowering oxygen to your tissues so it's lowering oxygen to your tissues so it's lowering cardiovascular strain it's been shown to cardiovascular strain it's been shown to cardiovascular strain it's been shown to lower blood pressure improve endothelial lower blood pressure improve endothelial lower blood pressure improve endothelial cell function endothelial cells lying cell function endothelial cells lying cell function endothelial cells lying your blood vessels it's been shown to your blood vessels it's been shown to your blood vessels it's been shown to increase and improve left ventricular

10:00increase and improve left ventricular increase and improve left ventricular functions so lots of different things functions so lots of different things functions so lots of different things that the sauna has been shown to improve that the sauna has been shown to improve that the sauna has been shown to improve in terms of cardiovascular risk factors in terms of cardiovascular risk factors in terms of cardiovascular risk factors turns out cardiovascular disease was not turns out cardiovascular disease was not turns out cardiovascular disease was not the only thing that the sauna lowered the only thing that the sauna lowered the only thing that the sauna lowered the mortality rate for turned out that the mortality rate for turned out that the mortality rate for turned out that all these other non-accidental deaths all these other non-accidental deaths all these other non-accidental deaths were also lowered so men that used the were also lowered so men that used the were also lowered so men that used the sauna two to three times a week had a 24 sauna two to three times a week had a 24 sauna two to three times a week had a 24 lower all-cause mortality than men that lower all-cause mortality than men that lower all-cause mortality than men that use the sauna only one time a week men use the sauna only one time a week men use the sauna only one time a week men that use the sauna four to seven times a that use the sauna four to seven times a that use the sauna four to seven times a week were 40 percent less likely to die week were 40 percent less likely to die week were 40 percent less likely to die of cancer cardiovascular disease of cancer cardiovascular disease of cancer cardiovascular disease neurodegenerative disease respiratory neurodegenerative disease respiratory neurodegenerative disease respiratory diseases and all these other diseases and all these other diseases and all these other non-acidental diseases that people come non-acidental diseases that people come non-acidental diseases that people come down with with age this is very down with with age this is very down with with age this is very interesting but before I get into the interesting but before I get into the interesting but before I get into the potential mechanisms I want to point out potential mechanisms I want to point out potential mechanisms I want to point out that this study also measured a variety that this study also measured a variety that this study also measured a variety of different parameters that may affect of different parameters that may affect of different parameters that may affect the data confounding factors are called the data confounding factors are called the data confounding factors are called so they measured the physical activity so they measured the physical activity so they measured the physical activity of people their percent body fat if they

11:00of people their percent body fat if they of people their percent body fat if they smoked or drank a lot of alcohol their smoked or drank a lot of alcohol their smoked or drank a lot of alcohol their socioeconomic status so all those things socioeconomic status so all those things socioeconomic status so all those things were considered when they were analyzing were considered when they were analyzing were considered when they were analyzing this data so this data really is this data so this data really is this data so this data really is reflective of sauna use but the reflective of sauna use but the reflective of sauna use but the interesting thing is these men were 40 interesting thing is these men were 40 interesting thing is these men were 40 percent less likely to die of all these percent less likely to die of all these percent less likely to die of all these diseases why is that what is the sauna diseases why is that what is the sauna diseases why is that what is the sauna doing how is it affecting overall doing how is it affecting overall doing how is it affecting overall longevity so to understand that we're longevity so to understand that we're longevity so to understand that we're going to have to turn to some animal going to have to turn to some animal going to have to turn to some animal studies and look at other molecular studies and look at other molecular studies and look at other molecular mechanisms where we know that heat has mechanisms where we know that heat has mechanisms where we know that heat has shown to affect longevity chiefly among shown to affect longevity chiefly among shown to affect longevity chiefly among them are heat shock proteins them are heat shock proteins them are heat shock proteins so heat shock proteins as their name so heat shock proteins as their name so heat shock proteins as their name implies are activated by heat they're implies are activated by heat they're implies are activated by heat they're often referred to as hsps and they play often referred to as hsps and they play often referred to as hsps and they play a very important role inside of cells a very important role inside of cells a very important role inside of cells their role is to make sure that proteins their role is to make sure that proteins their role is to make sure that proteins maintain their three-dimensional maintain their three-dimensional maintain their three-dimensional structure and that's really important structure and that's really important structure and that's really important because every protein inside your cell because every protein inside your cell because every protein inside your cell has a certain three-dimensional has a certain three-dimensional has a certain three-dimensional structure in space and that structure in space and that structure in space and that three-dimensional structure is essential three-dimensional structure is essential three-dimensional structure is essential for that protein's normal function and for that protein's normal function and for that protein's normal function and if you disrupt that three-dimensional

12:00if you disrupt that three-dimensional if you disrupt that three-dimensional structure the protein can't function structure the protein can't function structure the protein can't function optimally so for example all your optimally so for example all your optimally so for example all your metabolic enzymes are specialized metabolic enzymes are specialized metabolic enzymes are specialized proteins their three-dimensional proteins their three-dimensional proteins their three-dimensional structures are disrupted they're not structures are disrupted they're not structures are disrupted they're not going to be working optimally that's not going to be working optimally that's not going to be working optimally that's not the only thing that's important or the the only thing that's important or the the only thing that's important or the only reason why the three-dimensional only reason why the three-dimensional only reason why the three-dimensional structure is important the structure is important the structure is important the three-dimensional structure protein is three-dimensional structure protein is three-dimensional structure protein is getting damaged all the time so just getting damaged all the time so just getting damaged all the time so just normal existence is damaging proteins in normal existence is damaging proteins in normal existence is damaging proteins in our body all the time every time we our body all the time every time we our body all the time every time we breathe in oxygen and we're eating food breathe in oxygen and we're eating food breathe in oxygen and we're eating food and our mitochondria are trying to and our mitochondria are trying to and our mitochondria are trying to couple those together to generate energy couple those together to generate energy couple those together to generate energy that generation of energy is really that generation of energy is really that generation of energy is really damaging because because it also makes damaging because because it also makes damaging because because it also makes reactive byproducts that damage the reactive byproducts that damage the reactive byproducts that damage the proteins inside of our cell and when proteins inside of our cell and when proteins inside of our cell and when they damage the proteins the proteins they damage the proteins the proteins they damage the proteins the proteins become misfolded their three-dimensional become misfolded their three-dimensional become misfolded their three-dimensional structure is screwed up and when they structure is screwed up and when they structure is screwed up and when they become misfolded this disrupts the become misfolded this disrupts the become misfolded this disrupts the protein Half-Life and what this ends up protein Half-Life and what this ends up protein Half-Life and what this ends up doing is that protein just sits around doing is that protein just sits around doing is that protein just sits around inside of the cell longer than it's inside of the cell longer than it's inside of the cell longer than it's supposed to it's usually supposed to be supposed to it's usually supposed to be supposed to it's usually supposed to be gotten rid of sooner and when it sits gotten rid of sooner and when it sits gotten rid of sooner and when it sits around inside of the cell it starts to around inside of the cell it starts to around inside of the cell it starts to aggregate with other proteins that have

13:00aggregate with other proteins that have aggregate with other proteins that have been misfolded so as we age we start to been misfolded so as we age we start to been misfolded so as we age we start to get these protein aggregates that are get these protein aggregates that are get these protein aggregates that are accumulate inside of our cells outside accumulate inside of our cells outside accumulate inside of our cells outside of our cells that happens in our brain of our cells that happens in our brain of our cells that happens in our brain amyloid beta is probably one of the key amyloid beta is probably one of the key amyloid beta is probably one of the key protein aggregates that people are protein aggregates that people are protein aggregates that people are familiar with that plays a role in brain familiar with that plays a role in brain familiar with that plays a role in brain aging as well as Alzheimer's disease so aging as well as Alzheimer's disease so aging as well as Alzheimer's disease so these protein aggregates they disrupt these protein aggregates they disrupt these protein aggregates they disrupt all sorts of things and they're really all sorts of things and they're really all sorts of things and they're really really bad and they lead to really bad and they lead to really bad and they lead to neurodegenerative diseases also the neurodegenerative diseases also the neurodegenerative diseases also the player role in cardiovascular disease player role in cardiovascular disease player role in cardiovascular disease so the role that hsps or heat shock so the role that hsps or heat shock so the role that hsps or heat shock proteins which are activated by heat is proteins which are activated by heat is proteins which are activated by heat is really important because when you have really important because when you have really important because when you have that Protein that's damaged the heat that Protein that's damaged the heat that Protein that's damaged the heat shock proteins can repair that damage shock proteins can repair that damage shock proteins can repair that damage and they can make the protein fold back and they can make the protein fold back and they can make the protein fold back to its normal three-dimensional to its normal three-dimensional to its normal three-dimensional structure and this allows for the structure and this allows for the structure and this allows for the protein not to form Aggregates and protein not to form Aggregates and protein not to form Aggregates and that's why heat shock proteins have been that's why heat shock proteins have been that's why heat shock proteins have been shown in many different studies and shown in many different studies and shown in many different studies and animals and lower organisms to prevent animals and lower organisms to prevent animals and lower organisms to prevent Alzheimer's like diseases Parkinson's Alzheimer's like diseases Parkinson's Alzheimer's like diseases Parkinson's disease and also cardiovascular disease

14:00disease and also cardiovascular disease disease and also cardiovascular disease so heat check proteins are very so heat check proteins are very so heat check proteins are very important just sort of as a proof of important just sort of as a proof of important just sort of as a proof of principle here there's been a couple of principle here there's been a couple of principle here there's been a couple of studies that have looked at fruit flies studies that have looked at fruit flies studies that have looked at fruit flies and worms these are lower organisms that and worms these are lower organisms that and worms these are lower organisms that temu was talking about the tardigrade temu was talking about the tardigrade temu was talking about the tardigrade these organisms actually share a lot of these organisms actually share a lot of these organisms actually share a lot of human DNA so drosophila have four human DNA so drosophila have four human DNA so drosophila have four percent of these fruit fly percent of these fruit fly percent of these fruit fly genes are found in humans which is quite genes are found in humans which is quite genes are found in humans which is quite a bit so if you take a fly and you a bit so if you take a fly and you a bit so if you take a fly and you expose it to one single exposure of heat expose it to one single exposure of heat expose it to one single exposure of heat for 70 minutes it extends their lifespan for 70 minutes it extends their lifespan for 70 minutes it extends their lifespan by 15 percent by 15 percent by 15 percent also that was shown to be dependent on also that was shown to be dependent on also that was shown to be dependent on heat shock proteins because they have a heat shock proteins because they have a heat shock proteins because they have a version of heat check proteins heat version of heat check proteins heat version of heat check proteins heat chart proteins have also been associated chart proteins have also been associated chart proteins have also been associated with human longevity so humans that have with human longevity so humans that have with human longevity so humans that have a variation in a gene that makes heat a variation in a gene that makes heat a variation in a gene that makes heat shock proteins they have exceptional shock proteins they have exceptional shock proteins they have exceptional longevity longevity longevity but there's actually another pathway but there's actually another pathway but there's actually another pathway that's activated by a heat a longevity that's activated by a heat a longevity that's activated by a heat a longevity pathway and that's foxo3 so foxo3 is a pathway and that's foxo3 so foxo3 is a pathway and that's foxo3 so foxo3 is a gene that is a master regulator of many

15:00gene that is a master regulator of many gene that is a master regulator of many other genes because it activates those other genes because it activates those other genes because it activates those genes and it deactivates those genes genes and it deactivates those genes genes and it deactivates those genes many of the genes that it's regulating many of the genes that it's regulating many of the genes that it's regulating have to do with stress resistance have have to do with stress resistance have have to do with stress resistance have to do with being able to handle stress to do with being able to handle stress to do with being able to handle stress and what do I mean by stress that same and what do I mean by stress that same and what do I mean by stress that same damage I was talking about so just the damage I was talking about so just the damage I was talking about so just the normal damage that we're being exposed normal damage that we're being exposed normal damage that we're being exposed to every day not even to mention the to every day not even to mention the to every day not even to mention the damage we're exposed to from external damage we're exposed to from external damage we're exposed to from external factors like Benzene from air pollution factors like Benzene from air pollution factors like Benzene from air pollution and other carcinogens that we're exposed and other carcinogens that we're exposed and other carcinogens that we're exposed to that's also damaging things in our to that's also damaging things in our to that's also damaging things in our body but that same damage that damages body but that same damage that damages body but that same damage that damages proteins damages our DNA and when it proteins damages our DNA and when it proteins damages our DNA and when it damages our DNA that can potentially damages our DNA that can potentially damages our DNA that can potentially lead to mutations that could lead to lead to mutations that could lead to lead to mutations that could lead to cancer Fox 03 activates genes that are cancer Fox 03 activates genes that are cancer Fox 03 activates genes that are involved in DNA repair that repair that involved in DNA repair that repair that involved in DNA repair that repair that damage before it ever can form a damage before it ever can form a damage before it ever can form a mutation additionally Fox 03 activates mutation additionally Fox 03 activates mutation additionally Fox 03 activates genes that are involved in cell death so genes that are involved in cell death so genes that are involved in cell death so if a cell does get a mutation that could if a cell does get a mutation that could if a cell does get a mutation that could potentially lead to cancer the cell will potentially lead to cancer the cell will potentially lead to cancer the cell will sacrifice itself and it will die it's a sacrifice itself and it will die it's a sacrifice itself and it will die it's a protective mechanism against cancer

16:00protective mechanism against cancer protective mechanism against cancer that same damage that damages proteins that same damage that damages proteins that same damage that damages proteins that damages DNA also damages cells and that damages DNA also damages cells and that damages DNA also damages cells and when the cell accumulates enough damage when the cell accumulates enough damage when the cell accumulates enough damage as we age it accumulates more and more as we age it accumulates more and more as we age it accumulates more and more damage that cell eventually becomes damage that cell eventually becomes damage that cell eventually becomes what's called senescent and senescent what's called senescent and senescent what's called senescent and senescent cells aren't cells that are they're not cells aren't cells that are they're not cells aren't cells that are they're not alive but they're not dead they're kind alive but they're not dead they're kind alive but they're not dead they're kind of just sitting around inside of a of just sitting around inside of a of just sitting around inside of a tissue or an organ and they're secreting tissue or an organ and they're secreting tissue or an organ and they're secreting these pro-inflammatory molecules and these pro-inflammatory molecules and these pro-inflammatory molecules and cytokines that are damaging other nearby cytokines that are damaging other nearby cytokines that are damaging other nearby cells accelerating the aging process and cells accelerating the aging process and cells accelerating the aging process and causing them to become senescent so it's causing them to become senescent so it's causing them to become senescent so it's really bad fox03 activates genes really bad fox03 activates genes really bad fox03 activates genes antioxidant genes that prevent that antioxidant genes that prevent that antioxidant genes that prevent that damage from ever hitting the cell damage from ever hitting the cell damage from ever hitting the cell they also foxo3 activates genes that if they also foxo3 activates genes that if they also foxo3 activates genes that if the cell does become senescent and is the cell does become senescent and is the cell does become senescent and is damaged genes that are involved in damaged genes that are involved in damaged genes that are involved in autophagy and clearing away that damage autophagy and clearing away that damage autophagy and clearing away that damage but just to highlight how important the but just to highlight how important the but just to highlight how important the autophagy process is in clearing away autophagy process is in clearing away autophagy process is in clearing away senescent cells there was a recent study

17:00senescent cells there was a recent study senescent cells there was a recent study in mice a mice also accumulates in mice a mice also accumulates in mice a mice also accumulates senescent cells as they age and they senescent cells as they age and they senescent cells as they age and they were given a chemical compound that were given a chemical compound that were given a chemical compound that anytime a senescent cell cropped up in anytime a senescent cell cropped up in anytime a senescent cell cropped up in one of their organs it got rid of that one of their organs it got rid of that one of their organs it got rid of that senescent cell and that extended the senescent cell and that extended the senescent cell and that extended the lifespan of the mice by 20 so they lifespan of the mice by 20 so they lifespan of the mice by 20 so they actually lived 20 percent longer than actually lived 20 percent longer than actually lived 20 percent longer than their normal average lifespan so their normal average lifespan so their normal average lifespan so senescent cells are definitely senescent cells are definitely senescent cells are definitely accelerating the aging process and accelerating the aging process and accelerating the aging process and anything you can do to get rid of anything you can do to get rid of anything you can do to get rid of senescent cells or prevent them is going senescent cells or prevent them is going senescent cells or prevent them is going to positively affect aging so foxo3 also to positively affect aging so foxo3 also to positively affect aging so foxo3 also activates genes that are involved in activates genes that are involved in activates genes that are involved in stem cell function stem cells are very stem cell function stem cells are very stem cell function stem cells are very important because they replace all the important because they replace all the important because they replace all the other cell types in our tissues for other cell types in our tissues for other cell types in our tissues for example they make more white blood cells example they make more white blood cells example they make more white blood cells we lose white blood cells as we age and we lose white blood cells as we age and we lose white blood cells as we age and we become more susceptible to infections we become more susceptible to infections we become more susceptible to infections and respiratory diseases as we get older and respiratory diseases as we get older and respiratory diseases as we get older stem cells also make more stem cells stem cells also make more stem cells stem cells also make more stem cells which is good because we lose stem cells which is good because we lose stem cells which is good because we lose stem cells as we age as well we want to keep as we age as well we want to keep as we age as well we want to keep replenishing our organs we want to keep replenishing our organs we want to keep replenishing our organs we want to keep replenishing the cells in each of our replenishing the cells in each of our replenishing the cells in each of our organs so that they keep maintaining the organs so that they keep maintaining the organs so that they keep maintaining the function of whatever they're supposed to function of whatever they're supposed to function of whatever they're supposed to do foxo3 activates those genes as well

18:00do foxo3 activates those genes as well do foxo3 activates those genes as well it's pretty badass but if you're not it's pretty badass but if you're not it's pretty badass but if you're not convinced yet I'm going to show you a convinced yet I'm going to show you a convinced yet I'm going to show you a study that's actually my early work when study that's actually my early work when study that's actually my early work when I was a young scientist at the Salk I was a young scientist at the Salk I was a young scientist at the Salk Institute it's actually one of the first Institute it's actually one of the first Institute it's actually one of the first biology experiments I did and really got biology experiments I did and really got biology experiments I did and really got me hooked on biology so this worm here me hooked on biology so this worm here me hooked on biology so this worm here is it's a c elegant worm and it lives on is it's a c elegant worm and it lives on is it's a c elegant worm and it lives on average about 15 days of lifespan it average about 15 days of lifespan it average about 15 days of lifespan it shares about 60 of its genes are found shares about 60 of its genes are found shares about 60 of its genes are found in humans it has a version of the foxo3 in humans it has a version of the foxo3 in humans it has a version of the foxo3 gene so this worm has been genetically gene so this worm has been genetically gene so this worm has been genetically engineered to express human amyloid beta engineered to express human amyloid beta engineered to express human amyloid beta 42 that toxic peptide that Aggregates 42 that toxic peptide that Aggregates 42 that toxic peptide that Aggregates and forms plaques and brains of people and forms plaques and brains of people and forms plaques and brains of people as they age and plays a role in as they age and plays a role in as they age and plays a role in Alzheimer's disease it's been engineered Alzheimer's disease it's been engineered Alzheimer's disease it's been engineered to express it in its muscle tissue lower to express it in its muscle tissue lower to express it in its muscle tissue lower muscle tissue so as it ages the AMOLED muscle tissue so as it ages the AMOLED muscle tissue so as it ages the AMOLED plaques aggregate in its muscle tissue plaques aggregate in its muscle tissue plaques aggregate in its muscle tissue and it can't move it becomes paralyzed and it can't move it becomes paralyzed and it can't move it becomes paralyzed see it's not moving its lower body it's see it's not moving its lower body it's see it's not moving its lower body it's just moving its nose around that worm just moving its nose around that worm just moving its nose around that worm right there is 12 days old so it's at right there is 12 days old so it's at right there is 12 days old so it's at the end of its lifespan so the next worm

19:00the end of its lifespan so the next worm the end of its lifespan so the next worm I'm going to show you is the same age as I'm going to show you is the same age as I'm going to show you is the same age as that worm it's also been genetically that worm it's also been genetically that worm it's also been genetically engineered to have amyloid beta plaques engineered to have amyloid beta plaques engineered to have amyloid beta plaques in its muscle tissue to get paralyzed in its muscle tissue to get paralyzed in its muscle tissue to get paralyzed the only difference is that it's also the only difference is that it's also the only difference is that it's also been genetically manipulated to have Fox been genetically manipulated to have Fox been genetically manipulated to have Fox 03 Gene active all the time 03 Gene active all the time 03 Gene active all the time so you can see it moving around just so you can see it moving around just so you can see it moving around just fine same age as the other worm day 12. fine same age as the other worm day 12. fine same age as the other worm day 12. the only difference was that foxo3 Gene the only difference was that foxo3 Gene the only difference was that foxo3 Gene prevented those Aggregates from prevented those Aggregates from prevented those Aggregates from accumulating in its muscle tissue and accumulating in its muscle tissue and accumulating in its muscle tissue and causing it to become paralyzed so it causing it to become paralyzed so it causing it to become paralyzed so it aged much better than the other one and aged much better than the other one and aged much better than the other one and if you're not convinced with worm if you're not convinced with worm if you're not convinced with worm longevity then perhaps you'll be longevity then perhaps you'll be longevity then perhaps you'll be convinced with a human longevity the convinced with a human longevity the convinced with a human longevity the foxo3a gene has been associated with foxo3a gene has been associated with foxo3a gene has been associated with human longevity we all have different human longevity we all have different human longevity we all have different variations of the same gene so we have variations of the same gene so we have variations of the same gene so we have the same genes but different variations the same genes but different variations the same genes but different variations of these genes it's what give people of these genes it's what give people of these genes it's what give people blue eyes versus brown eyes some people blue eyes versus brown eyes some people blue eyes versus brown eyes some people have a version of fox03 a that makes it have a version of fox03 a that makes it have a version of fox03 a that makes it active all the time so it's you know active all the time so it's you know active all the time so it's you know it's always activating these antioxidant it's always activating these antioxidant it's always activating these antioxidant genes it's activating autophagy genes is

20:00genes it's activating autophagy genes is genes it's activating autophagy genes is activating stem cell function genes it's activating stem cell function genes it's activating stem cell function genes it's activating DNA repair genes so these activating DNA repair genes so these activating DNA repair genes so these days are constantly being activated and days are constantly being activated and days are constantly being activated and so people that have that are able to so people that have that are able to so people that have that are able to deal with all sorts of damage so much deal with all sorts of damage so much deal with all sorts of damage so much better because they can just repair it better because they can just repair it better because they can just repair it constantly those people are 2.7 times constantly those people are 2.7 times constantly those people are 2.7 times more likely to become a centenarian to more likely to become a centenarian to more likely to become a centenarian to live to be a hundred which is pretty live to be a hundred which is pretty live to be a hundred which is pretty impressive impressive impressive so in summary when we're talking about so in summary when we're talking about so in summary when we're talking about the sauna and Longevity the sauna the sauna and Longevity the sauna the sauna and Longevity the sauna sensitizes the brain to endorphin and it sensitizes the brain to endorphin and it sensitizes the brain to endorphin and it does that by increasing dinorphin which does that by increasing dinorphin which does that by increasing dinorphin which makes you feel uncomfortable and as a makes you feel uncomfortable and as a makes you feel uncomfortable and as a consequence you feel better because you consequence you feel better because you consequence you feel better because you become sensitive to the feel-good become sensitive to the feel-good become sensitive to the feel-good Endorphin it improves cardiovascular Endorphin it improves cardiovascular Endorphin it improves cardiovascular function it's been such a lower function it's been such a lower function it's been such a lower cardiovascular rate of mortality it cardiovascular rate of mortality it cardiovascular rate of mortality it improves cardiovascular function by improves cardiovascular function by improves cardiovascular function by lowering cardiovascular strain it also lowering cardiovascular strain it also lowering cardiovascular strain it also improves overall longevity possibly by improves overall longevity possibly by improves overall longevity possibly by many different mechanisms activating many different mechanisms activating many different mechanisms activating heat shock proteins which are important heat shock proteins which are important heat shock proteins which are important for maintaining the proper for maintaining the proper for maintaining the proper three-dimensional structure of proteins three-dimensional structure of proteins three-dimensional structure of proteins inside of our cells and also by inside of our cells and also by inside of our cells and also by activating the foxo3 gene which is doing

21:00activating the foxo3 gene which is doing activating the foxo3 gene which is doing so much cool [ __ ] that's like really so much cool [ __ ] that's like really so much cool [ __ ] that's like really good and really important for the way we good and really important for the way we good and really important for the way we age one other thing that I want to age one other thing that I want to age one other thing that I want to mention that I didn't get into it also mention that I didn't get into it also mention that I didn't get into it also increases growth hormone by two to increases growth hormone by two to increases growth hormone by two to threefold sometimes in cases if you do threefold sometimes in cases if you do threefold sometimes in cases if you do multiple sauna treatments it can multiple sauna treatments it can multiple sauna treatments it can increase growth hormone by up to 16 fold increase growth hormone by up to 16 fold increase growth hormone by up to 16 fold and growth hormone plays a very and growth hormone plays a very and growth hormone plays a very important role in many things but important role in many things but important role in many things but improving repair of muscle damage is one improving repair of muscle damage is one improving repair of muscle damage is one thing that's important for thing that's important for thing that's important for but I want to switch gears just for a but I want to switch gears just for a but I want to switch gears just for a minute here and talk a little bit about minute here and talk a little bit about minute here and talk a little bit about another type of stressor another type of another type of stressor another type of another type of stressor another type of chromatic stress and that is cold stress chromatic stress and that is cold stress chromatic stress and that is cold stress which I think you guys in Finland are which I think you guys in Finland are which I think you guys in Finland are also very accustomed to jumping in cold also very accustomed to jumping in cold also very accustomed to jumping in cold water as well there's many different water as well there's many different water as well there's many different modalities for cold stress jumping into modalities for cold stress jumping into modalities for cold stress jumping into a cold lake taking a cold shower jumping a cold lake taking a cold shower jumping a cold lake taking a cold shower jumping into an ice bath walking around in the into an ice bath walking around in the into an ice bath walking around in the cool air and going into a cryotherapy cool air and going into a cryotherapy cool air and going into a cryotherapy chamber these are all methods that can chamber these are all methods that can chamber these are all methods that can cold stress our body and cold stress cold stress our body and cold stress cold stress our body and cold stress much like heat stress is a type of

22:00much like heat stress is a type of much like heat stress is a type of hormetic stress that activates all these hormetic stress that activates all these hormetic stress that activates all these genetic Pathways that help us deal with genetic Pathways that help us deal with genetic Pathways that help us deal with stress stress stress probably one of the most robust probably one of the most robust probably one of the most robust responses to cold stress that I have responses to cold stress that I have responses to cold stress that I have seen in the literature is the robust seen in the literature is the robust seen in the literature is the robust increase in norepinephrine in the locus increase in norepinephrine in the locus increase in norepinephrine in the locus corruleus region of the brain corruleus region of the brain corruleus region of the brain norepinephrine in the brain plays a very norepinephrine in the brain plays a very norepinephrine in the brain plays a very important role in focus and attention important role in focus and attention important role in focus and attention and vigilance also in mood so it makes and vigilance also in mood so it makes and vigilance also in mood so it makes you feel better you feel better you feel better norepinephrine is something that's norepinephrine is something that's norepinephrine is something that's actually pharmacologically targeted actually pharmacologically targeted actually pharmacologically targeted quite often so it's used to treat quite often so it's used to treat quite often so it's used to treat depression and also ADHD but it can be depression and also ADHD but it can be depression and also ADHD but it can be released by Cold shock in the body what released by Cold shock in the body what released by Cold shock in the body what kind of temperatures are we talking kind of temperatures are we talking kind of temperatures are we talking about here we're talking about people about here we're talking about people about here we're talking about people that were walking around in 16 degrees that were walking around in 16 degrees that were walking around in 16 degrees Celsius air temperature for six hours Celsius air temperature for six hours Celsius air temperature for six hours increase their norepinephrine by 260 increase their norepinephrine by 260 increase their norepinephrine by 260 percent you don't have to spend that percent you don't have to spend that percent you don't have to spend that much time in the cold to get a much time in the cold to get a much time in the cold to get a norepinephrine increase people that

23:00norepinephrine increase people that norepinephrine increase people that submerge their self in 4.4 degrees submerge their self in 4.4 degrees submerge their self in 4.4 degrees Celsius water for 20 seconds we're able Celsius water for 20 seconds we're able Celsius water for 20 seconds we're able to increase their norepinephrine by 200 to increase their norepinephrine by 200 to increase their norepinephrine by 200 to 300 percent to 300 percent to 300 percent so the colder the water the more robust so the colder the water the more robust so the colder the water the more robust the norepinephrine release but also the norepinephrine release but also the norepinephrine release but also duration as well so if you're in less duration as well so if you're in less duration as well so if you're in less cooler water then you don't have to stay cooler water then you don't have to stay cooler water then you don't have to stay in as long for example but these things in as long for example but these things in as long for example but these things have all been shown to be very robust in have all been shown to be very robust in have all been shown to be very robust in releasing norepinephrine releasing norepinephrine releasing norepinephrine something else very cool about something else very cool about something else very cool about norepinephrine in addition to being a norepinephrine in addition to being a norepinephrine in addition to being a neurotransmitter it actually acts as a neurotransmitter it actually acts as a neurotransmitter it actually acts as a hormone as well we also release it in hormone as well we also release it in hormone as well we also release it in our body because it causes our body because it causes our body because it causes vasoconstriction and that's one of the vasoconstriction and that's one of the vasoconstriction and that's one of the mechanisms that we use to conserve heat mechanisms that we use to conserve heat mechanisms that we use to conserve heat when we're cold so another mechanism when we're cold so another mechanism when we're cold so another mechanism that we use to generate heat is also that we use to generate heat is also that we use to generate heat is also related to norepinephrine and that has related to norepinephrine and that has related to norepinephrine and that has to do with increasing mitochondrial to do with increasing mitochondrial to do with increasing mitochondrial biogenesis in your adipose tissue and in biogenesis in your adipose tissue and in biogenesis in your adipose tissue and in your muscle tissue so mitochondrial your muscle tissue so mitochondrial your muscle tissue so mitochondrial biogenesis means new mitochondria the biogenesis means new mitochondria the biogenesis means new mitochondria the mitochondrial biogenesis occurs with mitochondrial biogenesis occurs with mitochondrial biogenesis occurs with cold exposure you can think about it it cold exposure you can think about it it cold exposure you can think about it it makes perfect sense because as you

24:00makes perfect sense because as you makes perfect sense because as you generate energy as a byproduct you generate energy as a byproduct you generate energy as a byproduct you generate heat and so this is a adaptive generate heat and so this is a adaptive generate heat and so this is a adaptive mechanism that occurs to help you warm mechanism that occurs to help you warm mechanism that occurs to help you warm up when you're cold up when you're cold up when you're cold so this mitochondrial biogenesis that so this mitochondrial biogenesis that so this mitochondrial biogenesis that happens in the adipose tissue is often happens in the adipose tissue is often happens in the adipose tissue is often referred to as Browning of fat also as referred to as Browning of fat also as referred to as Browning of fat also as you have more mitochondria in your fat you have more mitochondria in your fat you have more mitochondria in your fat because fat is where you're storing the because fat is where you're storing the because fat is where you're storing the most energy you start to burn that fat most energy you start to burn that fat most energy you start to burn that fat because mitochondria are trying really because mitochondria are trying really because mitochondria are trying really hard to make heat because they want you hard to make heat because they want you hard to make heat because they want you to not die they want you just warm up to not die they want you just warm up to not die they want you just warm up the side effect is that you actually the side effect is that you actually the side effect is that you actually burn fat and so a lot of people like burn fat and so a lot of people like burn fat and so a lot of people like that as a potential mechanism to treat that as a potential mechanism to treat that as a potential mechanism to treat obesity obesity obesity this is all regulated by norepinephrine this is all regulated by norepinephrine this is all regulated by norepinephrine so that's very interesting because I so that's very interesting because I so that's very interesting because I just talked about norepinephrine and how just talked about norepinephrine and how just talked about norepinephrine and how it regulates mood Focus tension makes it regulates mood Focus tension makes it regulates mood Focus tension makes you feel good helps with anxiety but it you feel good helps with anxiety but it you feel good helps with anxiety but it also appears to regulate this process also appears to regulate this process also appears to regulate this process because if you block the brain's ability because if you block the brain's ability because if you block the brain's ability to respond to norepinephrine then to respond to norepinephrine then to respond to norepinephrine then mitochondrial biogenesis does not occur

25:00mitochondrial biogenesis does not occur mitochondrial biogenesis does not occur upon cold exposure in adipose tissue so upon cold exposure in adipose tissue so upon cold exposure in adipose tissue so that norepinephrine is very important that norepinephrine is very important that norepinephrine is very important for that what kind of temperatures are for that what kind of temperatures are for that what kind of temperatures are we talking about for mitochondrial we talking about for mitochondrial we talking about for mitochondrial biogenesis those same humans that were biogenesis those same humans that were biogenesis those same humans that were walking around in 16 degrees celsius walking around in 16 degrees celsius walking around in 16 degrees celsius weather for six hours that had a 260 weather for six hours that had a 260 weather for six hours that had a 260 increase in norepinephrine experienced a increase in norepinephrine experienced a increase in norepinephrine experienced a 37 increase in Browning of their adipose 37 increase in Browning of their adipose 37 increase in Browning of their adipose tissue so they're able to Brown their tissue so they're able to Brown their tissue so they're able to Brown their fat after walking around in 16 degrees fat after walking around in 16 degrees fat after walking around in 16 degrees celsius weather cool-ish weather for six celsius weather cool-ish weather for six celsius weather cool-ish weather for six hours adipose tissue is not the only hours adipose tissue is not the only hours adipose tissue is not the only tissue that mitochondrial biogenesis tissue that mitochondrial biogenesis tissue that mitochondrial biogenesis occurs the mitochondrial biogenesis also occurs the mitochondrial biogenesis also occurs the mitochondrial biogenesis also occurs in muscle tissue that is not not occurs in muscle tissue that is not not occurs in muscle tissue that is not not regulated by norepinephrine that's regulated by norepinephrine that's regulated by norepinephrine that's regulated by another pathway but it has regulated by another pathway but it has regulated by another pathway but it has been shown to be a very robust that been shown to be a very robust that been shown to be a very robust that activates something called pgc1 Alpha activates something called pgc1 Alpha activates something called pgc1 Alpha and what's interesting is that if you and what's interesting is that if you and what's interesting is that if you think about mitochondria they're what think about mitochondria they're what think about mitochondria they're what allow us to use oxygen for energy so if allow us to use oxygen for energy so if allow us to use oxygen for energy so if you have more mitochondria and your you have more mitochondria and your you have more mitochondria and your muscle tissue then you're going to be

26:00muscle tissue then you're going to be muscle tissue then you're going to be able to more effectively use oxygen and able to more effectively use oxygen and able to more effectively use oxygen and this is why mitochondrial biogenesis and this is why mitochondrial biogenesis and this is why mitochondrial biogenesis and muscle tissue has been shown to improve muscle tissue has been shown to improve muscle tissue has been shown to improve aerobic capacity which you know is uses aerobic capacity which you know is uses aerobic capacity which you know is uses oxygen so men that actually submerge oxygen so men that actually submerge oxygen so men that actually submerge their legs in I think it was about 10 their legs in I think it was about 10 their legs in I think it was about 10 degrees Celsius water for 10 minutes degrees Celsius water for 10 minutes degrees Celsius water for 10 minutes they had experienced massive they had experienced massive they had experienced massive mitochondrial biogenesis or muscle mitochondrial biogenesis or muscle mitochondrial biogenesis or muscle tissue the cold exposure has also been tissue the cold exposure has also been tissue the cold exposure has also been shown to improve in very preliminary shown to improve in very preliminary shown to improve in very preliminary studies to improve endurance and some studies to improve endurance and some studies to improve endurance and some athletes including Runners and cyclists athletes including Runners and cyclists athletes including Runners and cyclists and tennis players so there's the and tennis players so there's the and tennis players so there's the ongoing study looking at how cold ongoing study looking at how cold ongoing study looking at how cold exposure may actually enhance endurance exposure may actually enhance endurance exposure may actually enhance endurance performance events because of this performance events because of this performance events because of this mitochondrial biogenesis among other mitochondrial biogenesis among other mitochondrial biogenesis among other things it also reduces inflammation things it also reduces inflammation things it also reduces inflammation helps with recovery time helps with recovery time helps with recovery time lots of interesting stuff we've talked lots of interesting stuff we've talked lots of interesting stuff we've talked about today we talked about how the about today we talked about how the about today we talked about how the sauna affects cardiovascular function sauna affects cardiovascular function sauna affects cardiovascular function how it affects overall longevity how to how it affects overall longevity how to how it affects overall longevity how to fix the brain how it sensitizes the fix the brain how it sensitizes the fix the brain how it sensitizes the brain to endorphins talked about how it

27:00brain to endorphins talked about how it brain to endorphins talked about how it activates foxo3 and how fox03 is a activates foxo3 and how fox03 is a activates foxo3 and how fox03 is a really important stress response genetic really important stress response genetic really important stress response genetic pathway that activates all these other pathway that activates all these other pathway that activates all these other amazing genes that help us deal with all amazing genes that help us deal with all amazing genes that help us deal with all the damage that we're constantly being the damage that we're constantly being the damage that we're constantly being exposed to and how it's involved in exposed to and how it's involved in exposed to and how it's involved in longevity we talked about cold exposure longevity we talked about cold exposure longevity we talked about cold exposure and how it's important for and how it's important for and how it's important for norepinephrine how norepinephrine helps norepinephrine how norepinephrine helps norepinephrine how norepinephrine helps you focus it helps you feel good and you focus it helps you feel good and you focus it helps you feel good and also helps with anxiety as well and it also helps with anxiety as well and it also helps with anxiety as well and it causes the production of new causes the production of new causes the production of new mitochondria both in your adipose tissue mitochondria both in your adipose tissue mitochondria both in your adipose tissue and cold causes the production new and cold causes the production new and cold causes the production new mitochondria in your muscle tissue and mitochondria in your muscle tissue and mitochondria in your muscle tissue and how that may play a role in endurance how that may play a role in endurance how that may play a role in endurance lots of interesting science going on in lots of interesting science going on in lots of interesting science going on in this field but what I think many of you this field but what I think many of you this field but what I think many of you actually may be asking yourself is what actually may be asking yourself is what actually may be asking yourself is what about going from the hot sauna into the about going from the hot sauna into the about going from the hot sauna into the cold water does going into the cold cold water does going into the cold cold water does going into the cold water after the hot sauna negate any of water after the hot sauna negate any of water after the hot sauna negate any of those effects and the shorter answer is those effects and the shorter answer is those effects and the shorter answer is I don't know there's not really any I don't know there's not really any I don't know there's not really any empirical evidence that I've seen that empirical evidence that I've seen that empirical evidence that I've seen that suggests anything because no one's suggests anything because no one's suggests anything because no one's really looking at that but I do know

28:00really looking at that but I do know really looking at that but I do know that going from a hot sauna into the that going from a hot sauna into the that going from a hot sauna into the cold water causes Nora epinephrine to be cold water causes Nora epinephrine to be cold water causes Nora epinephrine to be increased even more than either alone so increased even more than either alone so increased even more than either alone so that's good it implies there may be some that's good it implies there may be some that's good it implies there may be some synergistic effect and I also know that synergistic effect and I also know that synergistic effect and I also know that cold shocking the body with cold water cold shocking the body with cold water cold shocking the body with cold water whatever modality you're using also whatever modality you're using also whatever modality you're using also activates heat shock proteins not as activates heat shock proteins not as activates heat shock proteins not as robustly as heat does but the fact that robustly as heat does but the fact that robustly as heat does but the fact that it activates the same genetic pathway it activates the same genetic pathway it activates the same genetic pathway that he does I think is good because it that he does I think is good because it that he does I think is good because it gives us hope that maybe these two gives us hope that maybe these two gives us hope that maybe these two things in combination are things in combination are things in combination are synergistically acting together and are synergistically acting together and are synergistically acting together and are improving overall longevity through improving overall longevity through improving overall longevity through similar mechanisms but I know personally similar mechanisms but I know personally similar mechanisms but I know personally from doing it it also just makes you from doing it it also just makes you from doing it it also just makes you feel really good and I think that counts feel really good and I think that counts feel really good and I think that counts for something for something for something so with that I will say thank you thank you Dr underpatrick for providing thank you Dr underpatrick for providing such an amazing summary on the health such an amazing summary on the health such an amazing summary on the health benefits of regular sauna use here are benefits of regular sauna use here are benefits of regular sauna use here are the top 5 health facts of the day about

29:00the top 5 health facts of the day about the top 5 health facts of the day about regular sound use based on latest regular sound use based on latest regular sound use based on latest scientific evidence number one multiple scientific evidence number one multiple scientific evidence number one multiple Studies have found that regular sauna Studies have found that regular sauna Studies have found that regular sauna use can improve cardiovascular health use can improve cardiovascular health use can improve cardiovascular health and reduce risks of cardiovascular and reduce risks of cardiovascular and reduce risks of cardiovascular events by reducing blood pressure events by reducing blood pressure events by reducing blood pressure improving blood flow and increasing improving blood flow and increasing improving blood flow and increasing heart rate heart rate heart rate number two Sonos can improve cognitive number two Sonos can improve cognitive number two Sonos can improve cognitive function and reduce the risk of dementia function and reduce the risk of dementia function and reduce the risk of dementia as well as Alzheimer's disease as well as Alzheimer's disease as well as Alzheimer's disease actually people who use sauna four to actually people who use sauna four to actually people who use sauna four to seven times per week had about on seven times per week had about on seven times per week had about on average 65 percent lower risk of average 65 percent lower risk of average 65 percent lower risk of developing these conditions compared to developing these conditions compared to developing these conditions compared to those who use sound only once a week those who use sound only once a week those who use sound only once a week number three Sono use has been shown to number three Sono use has been shown to number three Sono use has been shown to improve athletic performance Muscle improve athletic performance Muscle improve athletic performance Muscle Recovery increased endurance and reduce Recovery increased endurance and reduce Recovery increased endurance and reduce fatigue Sonos can also improve fatigue Sonos can also improve fatigue Sonos can also improve respiratory performance including respiratory performance including respiratory performance including reduced symptoms of chronic bronchitis reduced symptoms of chronic bronchitis reduced symptoms of chronic bronchitis and Asthma Sonos can help clear Airways and Asthma Sonos can help clear Airways and Asthma Sonos can help clear Airways reduce inflammation and increase lung reduce inflammation and increase lung reduce inflammation and increase lung capacity number four Sun News can boost capacity number four Sun News can boost capacity number four Sun News can boost the immune system by increasing the the immune system by increasing the the immune system by increasing the production of white blood cells and production of white blood cells and production of white blood cells and improving the body's ability to fight improving the body's ability to fight improving the body's ability to fight infections sweating in a sauna can help

30:00infections sweating in a sauna can help infections sweating in a sauna can help eliminate toxins and impurities from the eliminate toxins and impurities from the eliminate toxins and impurities from the body through the skin this can help body through the skin this can help body through the skin this can help improve skin health and also Aid in the improve skin health and also Aid in the improve skin health and also Aid in the elimination of heavy metals and other elimination of heavy metals and other elimination of heavy metals and other toxins from the body number five Sono toxins from the body number five Sono toxins from the body number five Sono use has been shown to promote relaxation use has been shown to promote relaxation use has been shown to promote relaxation reduce stress levels improve sleep reduce stress levels improve sleep reduce stress levels improve sleep quality and promote deep sleep it quality and promote deep sleep it quality and promote deep sleep it increases the production of endorphins increases the production of endorphins increases the production of endorphins and reaches the levels of stress and reaches the levels of stress and reaches the levels of stress hormones just make sure that you don't hormones just make sure that you don't hormones just make sure that you don't use sauna too close to bedtime as it can use sauna too close to bedtime as it can use sauna too close to bedtime as it can keep the heart rate elevated and affect keep the heart rate elevated and affect keep the heart rate elevated and affect the Sleep architecture the Sleep architecture the Sleep architecture now those are just some of the few now those are just some of the few now those are just some of the few benefits of regular sauna use there is benefits of regular sauna use there is benefits of regular sauna use there is many more and we'll be happy to share many more and we'll be happy to share many more and we'll be happy to share more in future episodes more in future episodes more in future episodes so thank you very much for joining us so thank you very much for joining us so thank you very much for joining us for this episode to learn more about us for this episode to learn more about us for this episode to learn more about us unboxing check out bikercenter.com where unboxing check out bikercenter.com where unboxing check out bikercenter.com where you can find best content supplements you can find best content supplements you can find best content supplements Technologies courses and events such as Technologies courses and events such as Technologies courses and events such as the Parker Summit so that you can take the Parker Summit so that you can take the Parker Summit so that you can take the guesswork out of how the champion the guesswork out of how the champion the guesswork out of how the champion healthy habits prolong your health span healthy habits prolong your health span healthy habits prolong your health span and lead a productive life thank you

Biohacker s Podcast Sauna Cold Exposure with Dr Rhonda Patrick