Health Benefits of Sauna Therapy Cold Exposure with Dr Rhonda Patrick
00:00[Music] good morning everyone good morning everyone um i'm very excited to be here in a um i'm very excited to be here in a um i'm very excited to be here in a country country country that has more saunas than people that has more saunas than people that has more saunas than people because i love saunas because i love saunas because 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 saunas saunas today my talk is going to focus today my talk is going to focus 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 saunas have saunas have on the brain and also on overall on the brain and also on overall on the brain and also on overall longevity
01:00longevity longevity i'm also going to dive a little bit into i'm also going to dive a little bit into i'm also going to dive a little bit into cold water and cold water and cold water and how cold water can also affect the brain how cold water can also affect the brain how cold water can also affect the brain as well as metabolism as well as metabolism as well as metabolism and other health benefits as well but and other health benefits as well but and other health benefits as well but today my talk is going to begin today my talk is going to begin today my talk is going to begin with a personal story about stress with a personal story about stress with a personal story 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 stress stress for me when i was a graduate student for me when i was a graduate student for me when i was a graduate student getting my phd getting my phd getting my phd i was experiencing a combination of both i was experiencing a combination of both i was experiencing a combination of both good and bad stress good and bad stress good and bad stress the good stress was i was learning how the good stress was i was learning how the good stress was i was learning how to be a scientist i was learning to be a scientist i was learning to be a scientist i was learning tools and techniques um to answer tools and techniques um to answer tools and techniques um to answer interesting scientific scientific interesting scientific scientific interesting scientific scientific questions that i had questions that i had questions that i had and that was good i was adapting to that and that was good i was adapting to that and that was good i was adapting to that stress 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 months to set up and would fail and months to set up and would fail and 16 hour experiments i had to perform 16 hour experiments i had to perform 16 hour experiments i had to perform again and again and again
02:00again and again and again again and again and again i was not adapting to that stress i was i was not adapting to that stress i was i was not adapting to that stress i was experiencing experiencing experiencing a sense of at times crippling anxiety a sense of at times crippling anxiety a sense of at times crippling anxiety which i think everyone in this room has which i think everyone in this room has which i think everyone in this room has probably probably probably experienced some form of anxiety in experienced some form of anxiety in experienced some form of anxiety in their their their in their lives before so we can all in their lives before so we can all in their lives before so we can all relate to that um so i was not adapting relate to that um so i was not adapting relate to that um so i was not adapting to that stress to that stress to that stress and it was having negative effects on my and it was having negative effects on my and it was having negative effects on my health health health i was getting poor sleep so i decided to i was getting poor sleep so i decided to i was getting poor sleep so i decided to try to counter that stress try to counter that stress try to counter that stress bad stress with good stress and good bad stress with good stress and good bad stress with good stress and good stress stress is a type of stress that is a is a type of stress that is a is a type of stress that is a short-term stressor on the body short-term stressor on the body short-term stressor on the body something that is something that is something that is slightly stressful that activates all slightly stressful that activates all slightly stressful that activates all these these these genetic pathways that are hard encoded genetic pathways that are hard encoded genetic pathways that are hard encoded in in in our genes that are able to deal with our genes that are able to deal with our genes that are able to deal with stress and so stress and so stress and so what ends up happening is that tiny bit what ends up happening is that tiny bit what ends up happening is that tiny bit of short-term stressor of short-term stressor of short-term stressor ends up not only compensating for that ends up not only compensating for that ends up not only compensating for that stress but you end up having a net stress but you end up having a net stress but you end up having a net resilience effect and this is often
03:00resilience effect and this is often resilience effect and this is often referred to as hormesis so you have a referred to as hormesis so you have a referred to as hormesis so you have a little little little tiny bit of stress and it activates all tiny bit of stress and it activates all tiny bit of stress and it activates all these stress response pathways the these stress response pathways the these stress response pathways the reason we have these stress response reason we have these stress response reason we have these stress response genetic pathways is because life itself genetic pathways is because life itself genetic pathways is because life itself is stressful just normal living normal is stressful just normal living normal is stressful just normal living normal breathing and oxygen and eating food breathing and oxygen and eating food breathing and oxygen and eating food you know causes stress on our body we we you know causes stress on our body we we you know causes stress on our body we we are making you know metabolic byproducts are making you know metabolic byproducts are making you know metabolic byproducts reactive oxygen species like reactive oxygen species like reactive oxygen species like every second it's happening right now as every second it's happening right now as every second it's happening right now as i talk so our i talk so our i talk so our we're able to heal uh handle this these we're able to heal uh handle this these we're able to heal uh handle this these types of stresses with types of stresses with types of stresses with you know various genetic pathways but you know various genetic pathways but you know various genetic pathways but when you when you can flip that when you when you can flip that when you when you can flip that switch on to those genetic pathways with switch on to those genetic pathways with switch on to those genetic pathways with something that's just slightly stressful something that's just slightly stressful something that's just slightly stressful on the body something like exercise on the body something like exercise on the body something like exercise then you have this net resilience effect then you have this net resilience effect then you have this net resilience effect and you adapt to that stress and you're and you adapt to that stress and you're and you adapt to that stress and you're able to handle it able to handle it able to handle it um better and not only are you able to um better and not only are you able to um 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 better better additionally another type of hormetic additionally another type of hormetic additionally another type of hormetic stressor is stressor is stressor is actually heat stress so something like actually heat stress so something like actually heat stress so something like the sauna the sauna the sauna which is a you know heat stress that's
04:00which is a you know heat stress that's which is a you know heat stress that's something that i something that i something that i started to do in graduate school so i started to do in graduate school so i started to do in graduate school so i lived across the street from a gym it lived across the street from a gym it lived across the street from a gym it had a sauna i started using it every day had a sauna i started using it every day had a sauna i started using it every day and uh i was using it quite frequently and uh i was using it quite frequently and uh i was using it quite frequently probably about five days a week probably about five days a week probably about five days a week and i started to notice that i and i started to notice that i and i started to notice that i felt really good like my mood was felt really good like my mood was felt really good like my mood was noticeably noticeably noticeably enhanced and i also was able to enhanced and i also was able to enhanced and i also was able to handle stress better and my anxiety was handle stress better and my anxiety was handle stress better and my anxiety was down down down and i was trying to figure out what was and i was trying to figure out what was and i was trying to figure out what was going on in my brain like how was the going on in my brain like how was the going on in my brain like how was the sauna affecting my brain because it was sauna affecting my brain because it was sauna affecting my brain because it was i i i it was very very obvious to me so i it was very very obvious to me so i it was very 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 try to figure that out try to figure that out so most people are familiar with the so most people are familiar with the so most people are familiar with the feel good feel good feel good endorphin what you may not be familiar endorphin what you may not be familiar endorphin what you may not be familiar with with with is the counter to that dinorphin and is the counter to that dinorphin and is the counter to that dinorphin and dinorphin dinorphin dinorphin is activated upon heat stress and the is activated upon heat stress and the is activated upon heat stress and the reason for that is because reason for that is because reason for that is because dinorphin cools the body down well dinorphin cools the body down well dinorphin cools the body down well dinorphin dinorphin is the counter to endorphin because it is the counter to endorphin because it is the counter to endorphin because it makes you feel makes you feel makes you feel uncomfortable and dysphoric so heat
05:00uncomfortable and dysphoric so heat uncomfortable and dysphoric so heat stress will release dinorphin from a stress will release dinorphin from a stress will release dinorphin from a presynaptic neuron presynaptic neuron presynaptic neuron and that dinorphin will then bind to and that dinorphin will then bind to and that dinorphin will then bind to another receptor another receptor another receptor called the kappa opioid receptor and called the kappa opioid receptor and called the kappa opioid receptor and when that happens when that happens when that happens that's when you begin to feel that's when you begin to feel that's when you begin to feel uncomfortable and dysphoric and that's uncomfortable and dysphoric and that's uncomfortable and dysphoric and that's the feeling you usually feel when you're the feeling you usually feel when you're the feeling you usually feel when you're hot and you're in the sitting in the hot and you're in the sitting in the hot and you're in the sitting in the sauna or you're sauna or you're sauna or you're you just you feel bad like oh i just you just you feel bad like oh i just you just you feel bad like oh i just want to get out it's too hot or want to get out it's too hot or want to get out it's too hot or you're exercising really you know you're exercising really you know you're exercising really you know vigorously and you're you're feeling hot vigorously and you're you're feeling hot vigorously and you're you're feeling hot and you want to stop that's dinorphin and you want to stop that's dinorphin and you want to stop that's dinorphin that's what's making you feel that's what's making you feel that's what's making you feel uncomfortable you may be thinking to uncomfortable you may be thinking to uncomfortable you may be thinking to yourself well i thought you said you yourself well i thought you said you yourself well i thought you said you felt really good what are you talking felt really good what are you talking felt really good what are you talking about here about here about here well this is where it gets really well this is where it gets really well this is where it gets really interesting because this interesting because this interesting because this pathway this mechanistic pathway that is pathway this mechanistic pathway that is pathway this mechanistic pathway that is that this is a thermal regulatory that this is a thermal regulatory that this is a thermal regulatory control pathway you make dynorphin to control pathway you make dynorphin to control pathway you make dynorphin to cool your body down cool your body down cool your body down but you also feel uncomfortable what but you also feel uncomfortable what but you also feel uncomfortable what happens is this happens is this 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 responds to the feel good responds to the feel good endorphins so endorphins bind to another endorphins so endorphins bind to another endorphins so endorphins bind to another type of receptor called the mu type of receptor called the mu type of receptor called the mu opioid receptor and when dynorphin is
06:00opioid receptor and when dynorphin is opioid receptor and when dynorphin is released and you feel uncomfortable this released and you feel uncomfortable this released and you feel uncomfortable this causes mu opioid receptors causes mu opioid receptors causes mu opioid receptors to make more of them and it sensitizes to make more of them and it sensitizes to make more of them and it sensitizes them to endorphin them to endorphin them to endorphin so that means the next time that you so that means the next time that you so that means the next time that you make endorphin make endorphin make endorphin whether that's from exercise or the whether that's from exercise or the whether that's from exercise or the sauna because it also makes sauna because it also makes sauna because it also makes uh causes you to release endorphin or if uh causes you to release endorphin or if uh causes you to release endorphin or if it's you know from it's you know from it's you know 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 release endorphin release endorphin you are going to feel so much better you are going to feel so much better you are going to feel so much better because that because that because that endorphin is going to bind to those endorphin is going to bind to those endorphin is going to bind to those receptors that are really sensitive to receptors that are really sensitive to receptors that are really sensitive to that endorphin that endorphin 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 last longer and you feel better last longer and you feel better so it you know your depression is you so it you know your depression is you so it you know your depression is you know it lowers depression and it helps know it lowers depression and it helps know it lowers depression and it helps with anxiety it helps with all these with anxiety it helps with all these with anxiety it helps with all these things when you're things when you're things when you're when you're sensitized to endorphin and when you're sensitized to endorphin and when you're sensitized to endorphin and so it's quite possible that so it's quite possible that so it's quite possible that this is actually why the sauna was able this is actually why the sauna was able this is actually why the sauna was able to help me deal with my anxiety and help to help me deal with my anxiety and help to help me deal with my anxiety and help me to deal with me to deal with me to deal with stress and made me feel really good stress and made me feel really good stress and made me feel really good but in addition to affecting the brain
07:00but in addition to affecting the brain but in addition to affecting the brain the sauna the sauna also appears to affect overall longevity also appears to affect overall longevity also appears to affect overall longevity so this was actually a study that came so this was actually a study that came so this was actually a study that came out of out of out of the university of eastern finland and the university of eastern finland and the university of eastern finland and the study followed around 2000 the study followed around 2000 the study followed around 2000 middle aged finnish men that middle aged finnish men that 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 study followed them for 20 years study followed them for 20 years and measured who died of you know any and measured who died of you know any and measured who died of you know any sort of non-accidental death so people sort of non-accidental death so people sort of non-accidental death so people that died from cardiovascular related that died from cardiovascular related that died from cardiovascular related diseases diseases diseases people that died from cancer or nerve people that died from cancer or nerve people that died from cancer or nerve degenerative diseases degenerative diseases degenerative diseases respiratory diseases so all these respiratory diseases so all these respiratory diseases so all these diseases were measured diseases were measured diseases were measured and followed these men were followed for and followed these men were followed for and followed these men were followed for 20 years 20 years 20 years and what this study found was that men and what this study found was that men and what this study found was that men that use the sauna two to three times a that use the sauna two to three times a that use the sauna two to three times a week week week so that's indicated here in red they so that's indicated here in red they so that's indicated here in red they were 27 percent were 27 percent were 27 percent less likely to die from any less likely to die from any less likely to die from any cardiovascular related disease cardiovascular related disease cardiovascular related disease compared to men that use this on a one compared to men that use this on a one compared to men that use this on a one time a week time a week 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 which is indicated in black times a week which is indicated in black times a week which is indicated in black they were 50 percent less likely to die
08:00they were 50 percent less likely to die they were 50 percent less likely to die from cardiovascular related diseases from cardiovascular related diseases from cardiovascular related diseases throughout the 20-year period compared throughout the 20-year period compared throughout the 20-year period compared to men that only use the sauna one time to men that only use the sauna one time to men that only use the sauna one time a week a week a week so there was a dose-dependent effect so there was a dose-dependent effect so there was a dose-dependent effect that was uh improving cardiovascular that was uh improving cardiovascular that was uh improving cardiovascular health health and causing these men that were using and causing these men that were using and causing these men that were using the sauna more frequently to the sauna more frequently to the sauna more frequently to you know be healthier and to die less of you know be healthier and to die less of you know be healthier and to die less of or or or be less likely to die of cardiovascular be less likely to die of cardiovascular be less likely to die of cardiovascular disease in that 20-year disease in that 20-year disease in that 20-year time span well it turns out not just time span well it turns out not just time span well it turns out not just sauna frequency was important but also sauna frequency was important but also sauna frequency was important but also the duration of time spent in the sauna the duration of time spent in the sauna the duration of time spent in the sauna so those same men that were that stayed so those same men that were that stayed so those same men that were that stayed in the sauna for greater than 19 minutes in the sauna for greater than 19 minutes in the sauna for greater than 19 minutes so that's indicated here in black they so that's indicated here in black they so that's indicated here in black they had the most robust effect on lowering had the most robust effect on lowering had the most robust effect on lowering cardiovascular related mortality cardiovascular related mortality cardiovascular related mortality compared to men that only used this on a compared to men that only used this on a compared to men that only used this on a 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 frequency and duration of sauna frequency and duration of sauna was very important for lowering was very important for lowering was very important for lowering cardiovascular risk cardiovascular risk cardiovascular risk there are a variety of different there are a variety of different there are a variety of different mechanisms that have also been mechanisms that have also been mechanisms that have also been put out there for why using the sauna
09:00put out there for why using the sauna put out there for why using the sauna can lower cardiovascular related can lower cardiovascular related can lower cardiovascular related mortality mortality mortality chiefly among them is the sauna in some chiefly among them is the sauna in some chiefly among them is the sauna in some ways mimics cardiovascular exercise so ways mimics cardiovascular exercise so ways mimics cardiovascular exercise so when you sit in the sauna in a hot sauna when you sit in the sauna in a hot sauna when you sit in the sauna in a hot sauna your heart rate elevates to 100 to 150 your heart rate elevates to 100 to 150 your heart rate elevates to 100 to 150 beats per minute which beats per minute which beats per minute which really is equivalent to moderate really is equivalent to moderate really is equivalent to moderate intensity physical exercise intensity physical exercise 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 and this lowers and this lowers cardiovascular strain so your heart has cardiovascular strain so your heart has cardiovascular strain so your heart has to do less work to do less work to do less work for each beat that it's pumping blood for each beat that it's pumping blood for each beat that it's pumping blood you know throughout your body to you know throughout your body to you know throughout your body to to deliver oxygen to your tissues so to deliver oxygen to your tissues so to deliver oxygen to your tissues so it's lowering cardiovascular strain it's it's lowering cardiovascular strain it's it's lowering cardiovascular strain it's been shown to lower blood pressure been shown to lower blood pressure been shown to lower blood pressure improve endothelial cell function improve endothelial cell function improve endothelial cell function endothelial cells line your blood endothelial cells line your blood endothelial cells line your blood vessels vessels vessels it's been shown to increase and improve it's been shown to increase and improve it's been shown to increase and improve uh uh uh left ventricular function so lots of left ventricular function so lots of left ventricular function so lots of different things that the sauna has been different things that the sauna has been different things that the sauna has been shown to shown to shown to improve in terms of cardiovascular risk improve in terms of cardiovascular risk improve in terms of cardiovascular risk factors factors factors well turns out cardiovascular disease well turns out cardiovascular disease well turns out cardiovascular disease was not the only thing that the sauna
10:00was not the only thing that the sauna was not the only thing that the sauna lowered the mortality rate for turned lowered the mortality rate for turned lowered the mortality rate for turned out that out that out that all these other non-accidental deaths all these other non-accidental deaths all these other non-accidental deaths were also lowered were also lowered were also lowered so men that used the sauna two to three so men that used the sauna two to three so men that used the sauna two to three times a week times a week times a week had a 24 lower all-cause mortality than had a 24 lower all-cause mortality than had a 24 lower all-cause mortality than men that use the sauna only one time a men that use the sauna only one time a men that use the sauna only one time a week week men that use the sauna four to seven men that use the sauna four to seven men that use the sauna four to seven times a week times a week were 40 percent less likely to die of were 40 percent less likely to die of were 40 percent less likely to die of cancer cancer cancer cardiovascular disease neurodegenerative cardiovascular disease neurodegenerative cardiovascular disease neurodegenerative disease respiratory diseases disease respiratory diseases disease respiratory diseases and all these other non-accidental and all these other non-accidental and all these other non-accidental diseases that diseases that diseases that you know people come down with with age you know people come down with with age you know people come down with with age so so so this is very interesting but before i this is very interesting but before i this is very interesting but before i get into the potential mechanisms i want get into the potential mechanisms i want get into the potential mechanisms i want to point out that this study to point out that this study to point out that this study also measured a variety of different also measured a variety of different also measured a variety of different parameters that may affect the data so parameters that may affect the data so parameters that may affect the data so confounding factors they're called confounding factors they're called confounding factors they're called so they measured you know the physical so they measured you know the physical so they measured you know the physical activity of people their activity of people their activity of people their their percent body fat um their smoke if their percent body fat um their smoke if their percent body fat um their smoke if they smoked or drank a lot of alcohol they smoked or drank a lot of alcohol they smoked or drank a lot of alcohol their socioeconomic status so all those their socioeconomic status so all those their socioeconomic status so all those things were considered when they
11:00things were considered when they things were considered when they when they were analyzing this data so when they were analyzing this data so when they were analyzing this data so this data really is reflective this data really is reflective this data really is reflective of sauna use but of sauna use but of sauna use but the interesting thing is these men were the interesting thing is these men were the interesting thing is these men were 40 less likely to die of all these 40 less likely to die of all these 40 less likely to die of all these diseases diseases why is that like why what is this ana why is that like why what is this ana why is that like why what is this ana doing how is it affecting overall doing how is it affecting overall doing how is it affecting overall longevity longevity so to understand that we're going to so to understand that we're going to so to understand that we're going to have to turn to some animal studies and have to turn to some animal studies and have to turn to some animal studies and look at other molecular mechanisms look at other molecular mechanisms look at other molecular mechanisms where we know that heat has shown to where we know that heat has shown to where we know that heat has shown to affect longevity affect longevity affect longevity chiefly among them are heat shock chiefly among them are heat shock chiefly among them are heat shock proteins proteins 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 implies are activated implies are activated by heat they're often referred to as by heat they're often referred to as by heat they're often referred to as hsps and they play a very important role hsps and they play a very important role hsps and they play a very important role inside of cells they pl their their role inside of cells they pl their their role inside of cells they pl their their role is to make sure that is to make sure that is to make sure that proteins maintain their proteins maintain their proteins maintain their three-dimensional structure three-dimensional structure three-dimensional structure and that's really important because and that's really important because and that's really important because every protein inside your cell has a every protein inside your cell has a every protein inside your cell has a certain three-dimensional structure in certain three-dimensional structure in certain three-dimensional structure in space space space and that three-dimensional structure is and that three-dimensional structure is and that three-dimensional structure is essential for that protein's essential for that protein's essential for that protein's normal function and if you disrupt that normal function and if you disrupt that normal function and if you disrupt that three-dimensional structure the protein three-dimensional structure the protein three-dimensional structure the protein can't function optimally so for example
12:00can't function optimally so for example can't function optimally so for example all your metabolic enzymes are all your metabolic enzymes are all your metabolic enzymes are specialized proteins their specialized proteins their specialized proteins their three-dimensional structures are three-dimensional structures are three-dimensional structures are disrupted disrupted disrupted they're not going to be working they're not going to be working they're not going to be working optimally but that's not the only thing optimally but that's not the only thing optimally but that's not the only thing that's important or the only reason why that's important or the only reason why that's important or the only reason why the three-dimensional structure is the three-dimensional structure is the three-dimensional structure is important important important um the three-dimensional structure of um the three-dimensional structure of um the three-dimensional structure of protein is getting damaged all the time protein is getting damaged all the time protein is getting damaged all the time so just normal existence so just normal existence so just normal existence uh is damaging proteins in our body all uh is damaging proteins in our body all uh is damaging proteins in our body all the time every time we breathe in oxygen the time every time we breathe in oxygen the time every time we breathe in oxygen and we're eating food and our and we're eating food and our and we're eating food and our mitochondria are mitochondria are mitochondria are trying to couple those together to trying to couple those together to trying to couple those together to generate energy well that generation of generate energy well that generation of generate energy well that generation of energy is really damaging because it energy is really damaging because it energy is really damaging because it also makes also makes also makes reactive byproducts that damage the reactive byproducts that damage the reactive byproducts that damage the proteins inside of our cell proteins inside of our cell proteins inside of our cell and when they damage the proteins the and when they damage the proteins the and when they damage the proteins the proteins become misfolded proteins become misfolded proteins become misfolded they're not their three-dimensional they're not their three-dimensional they're not 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 become misfolded become misfolded this disrupts the protein half-life and this disrupts the protein half-life and this disrupts the protein half-life and what this ends up doing is that protein what this ends up doing is that protein what this ends up doing is that protein just kind of sits around inside of the just kind of sits around inside of the just kind of sits around inside of the cell longer than it's supposed to it's cell longer than it's supposed to it's cell longer than it's supposed to it's usually supposed to get usually supposed to get usually supposed to get you know be gotten rid of sooner and you know be gotten rid of sooner and you know be gotten rid of sooner and when it sits around inside of the cell when it sits around inside of the cell when it sits around inside of the cell it starts to aggregate with other
13:00it starts to aggregate with other it starts to aggregate with other proteins that have been misfolded proteins that have been misfolded proteins that have been misfolded so as we age we start to get these so as we age we start to get these so as we age we start to get these protein aggregates that are accumulate protein aggregates that are accumulate protein aggregates that are accumulate inside of our cells inside of our cells inside of our cells outside of our cells that happens in our outside of our cells that happens in our outside of our cells that happens in our brain amyloid beta is probably one of brain amyloid beta is probably one of brain amyloid beta is probably one of the the the you know key uh protein aggregates that you know key uh protein aggregates that you know key uh protein aggregates that people are familiar with that play a people are familiar with that play a people are familiar with that play a role role role that plays a role in brain aging as well that plays a role in brain aging as well that plays a role in brain aging as well as alzheimer's disease as alzheimer's disease as alzheimer's disease so these protein aggregates you know so these protein aggregates you know so these protein aggregates you know they disrupt all sorts of things and they disrupt all sorts of things and they disrupt all sorts of things and they're really really bad and they lead they're really really bad and they lead they're really really bad and they lead to to to neurodegenerative diseases also they neurodegenerative diseases also they neurodegenerative diseases also they play a role in cardiovascular disease play a role in cardiovascular disease play a 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 proteins which are activated by heat proteins which are activated by heat is really important because when you is really important because when you is really important because when you have that have that have that protein that's damaged the heat shock protein that's damaged the heat shock protein that's damaged the heat shock proteins can repair that damage and they proteins can repair that damage and they proteins can repair that damage and they can make the protein can make the protein can make the protein fold back to its normal fold back to its normal fold back to its normal three-dimensional structure three-dimensional structure and this allows for you know the protein and this allows for you know the protein and this allows for you know the protein not to form aggregates not to form aggregates not to form aggregates um and that's why heat shock proteins um and that's why heat shock proteins um and that's why heat shock proteins have been shown in many have been shown in many have been shown in many many many different studies and animals many many different studies and animals many many different studies and animals um um
14:00um you know in lower organisms to prevent you know in lower organisms to prevent you know in lower organisms to prevent alzheimer's like diseases parkinson's alzheimer's like diseases parkinson's alzheimer's like diseases parkinson's disease um and also cardiovascular disease um and also cardiovascular disease um and also cardiovascular disease so heat shock proteins are very disease so heat shock proteins are very disease so heat shock proteins are very important important just sort of as a proof of principle just sort of as a proof of principle just sort of as a proof of principle here um here um here um there's been a couple of studies that there's been a couple of studies that there's been a couple of studies that have looked at fl have looked at fl have looked at fl fruit flies and worms um these are lower fruit flies and worms um these are lower fruit flies and worms um these are lower organisms that organisms that organisms that kind of like temu was talking about the kind of like temu was talking about the kind of like temu was talking about the tardigrade tardigrade tardigrade we these organisms actually share a lot we these organisms actually share a lot we these organisms actually share a lot of uh human dna so of uh human dna so of uh human dna so drosophila have 40 40 of these fruit fly drosophila have 40 40 of these fruit fly drosophila have 40 40 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 bit so if you take a bit so if you take a fly and you get expose it to one a fly and you get expose it to one a fly and you get expose it to one single exposure of heat for 70 minutes single exposure of heat for 70 minutes single exposure of heat for 70 minutes it extends their lifespan by 15 percent it extends their lifespan by 15 percent it extends their lifespan 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 version of heat check proteins version of heat check proteins um heat shock proteins have also been um heat shock proteins have also been um heat shock proteins have also been associated with human longevity so associated with human longevity so associated with human longevity so humans humans humans that have a variation in that have a variation in that have a variation in a gene that makes heat shock proteins
15:00a gene that makes heat shock proteins a gene that makes heat shock proteins live live live have exceptional longevity but there's have exceptional longevity but there's have exceptional longevity but there's actually another actually another actually another pathway that's activated by a heat a pathway that's activated by a heat a pathway that's activated by a heat a longevity pathway and that's fox03 longevity pathway and that's fox03 longevity pathway and that's fox03 so foxo3 is a gene that is a master so foxo3 is a gene that is a master so foxo3 is a gene that is a master regulator regulator regulator of many other genes because it activates of many other genes because it activates of many other genes because it activates those genes and it deactivates those those genes and it deactivates those those genes and it deactivates those genes genes 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 to do with being able to handle to do with being able to handle stress and what do i mean by stress i stress and what do i mean by stress i stress and what do i mean by stress i mean that same damage i was talking mean that same damage i was talking mean that same damage i was talking about so about so about so just you know the normal damage that just you know the normal damage that just you know the normal damage that we're we're we're being exposed to every day not even to being exposed to every day not even to being exposed to every day not even to mention the damage we're exposed to for mention the damage we're exposed to for mention the damage we're exposed to for from external factors like you know from external factors like you know from external factors like you know benzene from air pollution and other benzene from air pollution and other benzene from air pollution and other carcinogens that we're exposed to that's carcinogens that we're exposed to that's carcinogens that we're exposed to that's also damaging also damaging also damaging things in our body but that same damage things in our body but that same damage things in our body but that same damage that damages proteins damages our dna that damages proteins damages our dna that damages proteins damages our dna and when it damages our dna that can and when it damages our dna that can and when it damages our dna that can potentially lead to mutations potentially lead to mutations potentially lead to mutations that could lead to cancer well foxo3
16:00that could lead to cancer well foxo3 that could lead to cancer well foxo3 activates genes that are involved in dna activates genes that are involved in dna activates genes that are involved in dna repair that repair that damage repair that repair that damage repair that repair that damage before it ever can form a mutation before it ever can form a mutation before it ever can form a mutation additionally foxo3 activates genes that additionally foxo3 activates genes that additionally foxo3 activates genes that are involved in cell death are involved in cell death are involved in cell death so if a cell does get a mutation that so if a cell does get a mutation that so if a cell does get a mutation that could potentially lead to cancer could potentially lead to cancer could potentially lead to cancer the cell will sacrifice itself and it the cell will sacrifice itself and it the cell will sacrifice itself and it will die will die will die so you know it's a it's a protective so you know it's a it's a protective so you know it's a it's a protective mechanism against cancer mechanism against cancer mechanism against cancer that same damage that damages proteins that same damage that damages proteins that same damage that damages proteins that damages dna that damages dna that damages dna also damages cells and when the cell also damages cells and when the cell also damages cells and when the cell accumulates enough damage as we age it accumulates enough damage as we age it accumulates enough damage as we age it accumulates more and more damage accumulates more and more damage accumulates more and more damage that cell eventually becomes what's that cell eventually becomes what's that cell eventually becomes what's called senescent called senescent called senescent and senescent cells aren't cells that and senescent cells aren't cells that and senescent cells aren't cells that are they're not alive but they're not are they're not alive but they're not are they're not alive but they're not dead dead dead they're kind of just sitting around they're kind of just sitting around they're kind of just sitting around inside of a tissue and or an organ inside of a tissue and or an organ inside of a tissue and or an organ and they're secreting these and they're secreting these and they're secreting these pro-inflammatory molecules and cytokines pro-inflammatory molecules and cytokines pro-inflammatory molecules and cytokines that are damaging other nearby cells that are damaging other nearby cells that are damaging other nearby cells accelerating the aging process accelerating the aging process accelerating the aging process and causing them to become senescent so and causing them to become senescent so and causing them to become senescent so it's really bad it's really bad it's really bad well foxo3 activates genes antioxidants
17:00well foxo3 activates genes antioxidants well foxo3 activates genes antioxidants genes genes that prevent that damage from ever that prevent that damage from ever that prevent that damage from ever hitting the cell hitting the cell hitting the cell they also foxo3 activates genes that they also foxo3 activates genes that they also foxo3 activates genes that if the cell does become senescent and is if the cell does become senescent and is if the cell does become senescent and is damaged damaged damaged genes that are involved in autophagy and genes that are involved in autophagy and genes that are involved in autophagy and clearing away that damage clearing away that damage clearing away that damage but just to kind of highlight how but just to kind of highlight how but just to kind of highlight how important the autophagy process is in important the autophagy process is in important the autophagy process is in clearing away senescent cells there was clearing away senescent cells there was clearing away senescent cells there was a recent study a recent study a recent study in mice mice also accumulate senescent in mice mice also accumulate senescent in mice mice also accumulate senescent cells as they age cells as they age cells as they age and they were given a chemical compound and they were given a chemical compound and they were given a chemical compound that any time a senescent cell that any time a senescent cell that any time a senescent cell cropped up in one of their organs it got cropped up in one of their organs it got cropped up in one of their organs it got rid of that senescent cell rid of that senescent cell rid of that senescent cell and that extended the lifespan of the and that extended the lifespan of the and that extended the lifespan of the mice by 20 mice by 20 mice by 20 so they actually live 20 longer than so they actually live 20 longer than so they actually live 20 longer than their normal average lifespan their normal average lifespan their normal average lifespan so senescent cells are definitely so senescent cells are definitely so senescent cells are definitely accelerating the aging process and accelerating the aging process and accelerating the aging process and anything you can do anything you can do anything you can do to get rid of senescent cells or prevent to get rid of senescent cells or prevent to get rid of senescent cells or prevent them is going to positively affect aging them is going to positively affect aging them is going to positively affect aging so foxo3 also activates genes that are so foxo3 also activates genes that are so foxo3 also activates genes that are involved in stem cell function involved in stem cell function involved in stem cell function stem cells are very important because
18:00stem cells are very important because stem cells are very important because they replace all the other cell types in they replace all the other cell types in they replace all the other cell types in our tissues our tissues our tissues for example they make more white blood for example they make more white blood for example they make more white blood cells we lose white blood cells as we cells we lose white blood cells as we cells we lose white blood cells as we age and we become more susceptible to age and we become more susceptible to age and we become more susceptible to infections and respiratory diseases as infections and respiratory diseases as infections and respiratory diseases as we get older we get older 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 as we age as well as we age as well and we want to keep replenishing our and we want to keep replenishing our and we want to keep replenishing our organs we want to keep replenishing the organs we want to keep replenishing the organs we want to keep replenishing the cells in each of our organs cells in each of our organs cells in each of our organs so that they keep maintaining the so that they keep maintaining the 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 so foxo3 activates do so foxo3 activates do so foxo3 activates those genes as well it's pretty it's those genes as well it's pretty it's those genes as well it's pretty it's pretty badass but if you're not pretty badass but if you're not pretty badass but if you're not convinced yet convinced yet convinced yet i'm going to show you one of uh some a i'm going to show you one of uh some a i'm going to show you one of uh some a study that's actually my early work study that's actually my early work study that's actually my early work when i was a young scientist at the salk when i was a young scientist at the salk when 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 me hooked on biology me hooked on biology so this worm here is um it's a c so this worm here is um it's a c so this worm here is um it's a c elegan worm and it lives on average elegan worm and it lives on average elegan worm and it lives on average about 15 days of lifespan about 15 days of lifespan about 15 days of lifespan it has around shares about you know 60 it has around shares about you know 60 it has around shares about you know 60 of its genes are found in humans um it of its genes are found in humans um it of its genes are found in humans um it has a version of the foxo3 gene has a version of the foxo3 gene has a version of the foxo3 gene so this worm has been genetically
19:00so this worm has been genetically so this worm has been genetically engineered to express engineered to express engineered to express human amyloid beta-42 that toxic peptide human amyloid beta-42 that toxic peptide human amyloid beta-42 that toxic peptide that aggregates that aggregates 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 alzheimer's disease alzheimer's disease it's been it's been engineered to it's been it's been engineered to it's been it's been engineered to express it in its muscle tissue express it in its muscle tissue express it in its muscle tissue lower muscle tissue so as it ages the lower muscle tissue so as it ages the lower muscle tissue so as it ages the amyloid plaques amyloid plaques amyloid plaques aggregate in its muscle tissue and it aggregate in its muscle tissue and it aggregate in its muscle tissue and it can't move it becomes paralyzed can't move it becomes paralyzed can't move it becomes paralyzed so i guess if you watch this video let's so i guess if you watch this video let's so i guess if you watch this video let's go back because it okay go back because it okay go back because it okay so you watch the video whoops one second here i press something okay so let's see if i can play this okay so let's see if i can play this 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 just moving its nose around just moving its nose around that that worm right there is 12 days that that worm right there is 12 days that that worm right there is 12 days old so it's at the end of its lifespan old so it's at the end of its lifespan old so it's at the end of its lifespan so the next worm i'm going to show you so the next worm i'm going to show you so the next worm i'm going to show you is the same age as that worm is the same age as that worm is the same age as that worm it's also been genetically engineered to it's also been genetically engineered to it's also been genetically engineered to have amyloid beta plaques in its muscle have amyloid beta plaques in its muscle have amyloid beta plaques in its muscle tissue to get paralyzed
20:00tissue to get paralyzed tissue to get paralyzed the only difference is is that it has the only difference is is that it has the only difference is is that it has also been genetically manipulated to also been genetically manipulated to also been genetically manipulated to have foxo3 gene active all the time have foxo3 gene active all the time have foxo3 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. so so the only difference was that foxo3 gene the only difference was that foxo3 gene the only difference was that foxo3 gene prevented those prevented those prevented those aggregates from you know accumulating in aggregates from you know accumulating in aggregates from you know accumulating in its muscle tissue and causing it to its muscle tissue and causing it to its muscle tissue and causing it to become paralyzed so it aged become paralyzed so it aged become paralyzed so it aged much much better than the other one and much much better than the other one and much 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 longevity then perhaps you'll be convinced with uh then perhaps you'll be convinced with uh then perhaps you'll be convinced with uh human longevity human longevity human longevity so the foxo3ga so the foxo3ga so the foxo3ga the foxo 3a gene has been associated the foxo 3a gene has been associated the foxo 3a gene has been associated with human longevity with human longevity with human longevity so we're we all have uh different so we're we all have uh different so we're we all have uh different variations variations variations of the same gene so we have the same of the same gene so we have the same of the same gene so we have the same genes but different variations of these genes but different variations of these genes but different variations of these genes genes uh it's what give people you know blue uh it's what give people you know blue uh it's what give people you know blue eyes versus brown eyes eyes versus brown eyes eyes versus brown eyes well some people have a version of foxo3 well some people have a version of foxo3 well some people have a version of foxo3 a a a that makes it active all the time so that makes it active all the time so that makes it active all the time so it's you know it's it's you know it's it's you know it's always activating these antioxidant always activating these antioxidant always activating these antioxidant genes it's activating autophagy genes
21:00genes it's activating autophagy genes genes it's activating autophagy genes it's activating stem cell function genes it's activating stem cell function genes it's activating stem cell function genes it's it's it's activating dna repair genes so these activating dna repair genes so these activating dna repair genes so these genes are constantly being activated and genes are constantly being activated and genes are constantly being activated and so people that have that so people that have that so people that have that are able to deal with all sorts of are able to deal with all sorts of are able to deal with all sorts of damage so much better because they can damage so much better because they can damage so much better because they can just just just repair it constantly well those people repair it constantly well those people repair it constantly well those people are 2.7 are 2.7 are 2.7 times more likely to become a times more likely to become a times more likely to become a centenarian to live to be a hundred centenarian to live to be a hundred centenarian to live to be a hundred which is pretty uh impressive so in summary when we're talking about so in summary when we're talking about the sauna and and the sauna and and the sauna and and longevity the sauna sensitizes the brain longevity the sauna sensitizes the brain longevity the sauna sensitizes the brain to endorphin to endorphin to endorphin and it does that by increasing dynorphin and it does that by increasing dynorphin and it does that by increasing dynorphin which makes you feel uncomfortable which makes you feel uncomfortable which makes you feel uncomfortable and as a consequence you feel better and as a consequence you feel better and as a consequence you feel better because you become sensitive to the because you become sensitive to the because you become sensitive to the feel-good endorphin feel-good endorphin feel-good endorphin it improves cardiovascular function um it improves cardiovascular function um it improves cardiovascular function um it's been associated with it's been associated with it's been associated with lower all it's been associated with lower all it's been associated with lower all it's been associated with lower cardiovascular rate of mortality lower cardiovascular rate of mortality lower cardiovascular rate of mortality uh it improves cardiovascular function uh it improves cardiovascular function uh it improves cardiovascular function by lowering cardiovascular strain by lowering cardiovascular strain by lowering cardiovascular strain it also improves overall longevity it also improves overall longevity it also improves overall longevity possibly by possibly by possibly by many different mechanisms activating
22:00many 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 for for maintaining the proper three-dimensional maintaining the proper three-dimensional maintaining the proper three-dimensional structure of proteins inside of our structure of proteins inside of our structure of proteins inside of our cells cells cells and also by activating the fox03 gene and also by activating the fox03 gene and also by activating the fox03 gene which is doing so much cool that's which is doing so much cool that's which is doing so much cool that's like like like really really good and really important really really good and really important really really good and really important for the way we age for the way we age for the way we age one other thing that i want to mention one other thing that i want to mention one other thing that i want to mention that i that i that i didn't get into it also increases growth didn't get into it also increases growth didn't get into it also increases growth hormone by like two to three fold hormone by like two to three fold hormone by like two to three fold sometimes in cases if you if you do sometimes in cases if you if you do sometimes in cases if you 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 i mean growth hormone plays a very i mean growth hormone plays a very i mean 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 it's thing that it's thing that it's important for but i want to important for but i want to important for but i want to switch gears just for a minute here and switch gears just for a minute here and switch gears just for a minute here and talk a little bit about another type of talk a little bit about another type of talk a little bit about another type of stressor another type of hormetic stress stressor another type of hormetic stress stressor another type of hormetic stress and that is cold stress which um and that is cold stress which um and that is cold stress which um i i think you guys in finland are also i i think you guys in finland are also i i think you guys in finland are also very accustomed to very accustomed to very accustomed to jumping in cold water as well there's jumping in cold water as well there's jumping in cold water as well there's many different many different many different modalities for cold stress jumping into modalities for cold stress jumping into modalities for cold stress jumping into a cold lake a cold lake a cold lake taking a cold shower jumping into an ice taking a cold shower jumping into an ice taking a cold shower jumping into an ice bath
23:00bath bath walking around in the cool air in the walking around in the cool air in the walking around in the cool air in the winter winter winter going into a cryotherapy chamber these going into a cryotherapy chamber these going into a cryotherapy chamber these are all methods that are all methods that are all methods that can cold stress our body and cold stress can cold stress our body and cold stress can cold stress our body and cold stress much like heat stress is a type of much 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 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 seen seen in the literature is the robust in the literature is the robust in the literature is the robust increase in norepinephrine in the locus increase in norepinephrine in the locus increase in norepinephrine in the locus corulleus region of the brain corulleus region of the brain corulleus 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 and vigilance also in mood and vigilance also in mood so it makes you feel better so it makes you feel better so it makes you feel better norepinephrine norepinephrine norepinephrine is something that's actually is something that's actually is something that's actually pharmacologically targeted quite often pharmacologically targeted quite often pharmacologically targeted quite often so it's used so it's used so it's used to treat depression and also adhd to treat depression and also adhd to treat depression and also adhd but it can be released by cold shock in but it can be released by cold shock in but it can be released by cold shock in the body the body the body um sorry that slide what kind of um sorry that slide what kind of
24:00um sorry that slide what kind of temperature temperatures are we talking temperature temperatures are we talking temperature temperatures are we talking about here about here well we're talking about uh people well we're talking about uh people well we're talking about uh people people that were people that were people that were walking around in 16 degrees celsius walking around in 16 degrees celsius walking around in 16 degrees celsius air you know temperature for six hours air you know temperature for six hours air you know temperature for six hours increase their norepinephrine by 260 increase their norepinephrine by 260 increase their norepinephrine by 260 percent percent percent you don't have to spend that much time you don't have to spend that much time you don't have to spend that much time in the cold to get a norepinephrine in the cold to get a norepinephrine in the cold to get a norepinephrine increase increase increase uh people that submerge their self in uh people that submerge their self in uh people that submerge their self in 4.4 degrees celsius water 4.4 degrees celsius water 4.4 degrees celsius water for 20 seconds were able to increase for 20 seconds were able to increase for 20 seconds were able to increase their norepinephrine by 200 to 300 their norepinephrine by 200 to 300 their norepinephrine by 200 to 300 percent 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 the norepinephrine release the norepinephrine release uh but also duration as well so if uh but also duration as well so if uh but also duration as well so if you're if you're not you're if you're not you're if you're not if you're in less cooler water then you if you're in less cooler water then you if you're in less cooler water then you don't have to stay in as long for don't have to stay in as long for don't have to stay in as long for example example example but these things have all been shown to but these things have all been shown to but these things have all been shown to be very robust in releasing be very robust in releasing be very robust in releasing norepinephrine norepinephrine something else very cool about something else very cool about something else very cool about norepinephrine you know in addition to norepinephrine you know in addition to norepinephrine you know in addition to being a neurotransmitter it actually being a neurotransmitter it actually being a neurotransmitter it actually acts as a hormone as well acts as a hormone as well acts as a hormone as well and we also release it in our body and we also release it in our body and we also release it in our body because it causes vasoconstriction and because it causes vasoconstriction and because it causes vasoconstriction and that's one of the mechanisms that we use
25:00that's one of the mechanisms that we use that's one of the mechanisms that we use to conserve heat when we're cold to conserve heat when we're cold to conserve heat when we're cold so another mechanism that were that we so another mechanism that were that we so another mechanism that were that we use use use to generate heat is also related to to generate heat is also related to to generate heat is also related to norepinephrine norepinephrine and that has to do with increasing and that has to do with increasing and that has to do with increasing mitochondrial biogenesis in your adipose mitochondrial biogenesis in your adipose mitochondrial biogenesis in your adipose tissue and tissue and tissue and in your muscle tissue so mitochondrial in your muscle tissue so mitochondrial in your muscle tissue so mitochondrial biogenesis means new mitochondria so biogenesis means new mitochondria so biogenesis means new mitochondria so this is an electron micrograph that i this is an electron micrograph that i this is an electron micrograph that i took took took several years ago of a fibroblast cell several years ago of a fibroblast cell several years ago of a fibroblast cell which is not an adipose which is not an adipose which is not an adipose cell but i just wanted to show you cell but i just wanted to show you cell but i just wanted to show you mitochondria this oval here mitochondria this oval here mitochondria this oval here in the center is the cell nucleus and in the center is the cell nucleus and in the center is the cell nucleus and all these like beam-like structures all these like beam-like structures all these like beam-like structures around it are mitochondria and those around it are mitochondria and those around it are mitochondria and those mitochondria mitochondria mitochondria are the energy-producing units inside of are the energy-producing units inside of are the energy-producing units inside of our cells our cells our cells they're what makes energy in our cells they're what makes energy in our cells they're what makes energy in our cells well these well these well these these mitochondria are the mitochondrial these mitochondria are the mitochondrial these mitochondria are the mitochondrial biogenesis occurs with cold exposure biogenesis occurs with cold exposure biogenesis occurs with cold exposure you can think about it it makes perfect you can think about it it makes perfect you can think about it it makes perfect sense because as you generate energy sense because as you generate energy sense because as you generate energy as a byproduct you generate heat and so as a byproduct you generate heat and so as a byproduct you generate heat and so this is a adaptive mechanism that occurs this is a adaptive mechanism that occurs this is a adaptive mechanism that occurs to help you warm up when you're cold
26:00to help you warm up when you're cold to help you warm 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 happens in the adipose tissue happens in the adipose tissue is often referred to as browning of fat is often referred to as browning of fat is often referred to as browning of fat and the reason for that is because if and the reason for that is because if and the reason for that is because if you look here at the mitochondria you look here at the mitochondria you look here at the mitochondria this is a black and white micrograph but this is a black and white micrograph but this is a black and white micrograph but the mitochondria are like darker in the mitochondria are like darker in the mitochondria are like darker in color color color so you can imagine when you have more of so you can imagine when you have more of so you can imagine when you have more of these in adipose tissue which is white these in adipose tissue which is white these in adipose tissue which is white it appears to look beige or brown so it appears to look beige or brown so it appears to look beige or brown so it's a little browning color it's a little browning color it's a little browning color also as you have more mitochondria in also as you have more mitochondria in also as you have more mitochondria in your fat your fat your fat because fat is you know it's where because fat is you know it's where because fat is you know it's where you're storing you're storing you're storing the most energy you start to burn that the most energy you start to burn that the most energy you start to burn that fat because the mitochondria are trying fat because the mitochondria are trying fat because the mitochondria are trying really hard to make really hard to make really hard to make heat because they want you to not die heat because they want you to not die heat because they want you to not die they want you just you know they want you just you know they want you just you know to warm up you the the side effect is to warm up you the the side effect is to warm up you the the side effect is that you actually burn fat and so a lot that you actually burn fat and so a lot that you actually burn fat and so a lot of people like that of people like that of people like that as a you know potential mechanism to as a you know potential mechanism to as a you know potential mechanism to treat obesity treat obesity treat 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 it regulates mood it regulates mood focus tension it makes you feel good
27:00focus tension it makes you feel good focus tension it makes you feel good helps with anxiety helps with anxiety helps with anxiety but it also appears to regulate this but it also appears to regulate this but it also appears to regulate this process because if you block the process because if you block the process because if you block the the brain's ability to respond to the brain's ability to respond to the brain's ability to respond to norepinephrine norepinephrine then mitochondrial biogenesis does not then mitochondrial biogenesis does not then mitochondrial biogenesis does not occur occur occur upon cold exposure in adipose tissue so upon cold exposure in adipose tissue so upon cold exposure in adipose tissue so that norepinephrine that norepinephrine that norepinephrine is very important for that what kind of is very important for that what kind of is very important for that what kind of temperatures are we talking about for temperatures are we talking about for temperatures are we talking about for mitochondrial biogenesis mitochondrial biogenesis mitochondrial biogenesis well those same humans that were walking well those same humans that were walking well those same humans that were walking around in 16 degrees celsius weather for around in 16 degrees celsius weather for around in 16 degrees celsius weather for six hours six hours six hours that had a 260 increase in that had a 260 increase in that had a 260 increase in norepinephrine norepinephrine experienced a 37 increase experienced a 37 increase experienced a 37 increase in browning of their adipose tissue so in browning of their adipose tissue so in browning of their adipose tissue so they're able to brown their fat they're able to brown their fat they're able to brown their fat after walking around in 16 degrees after walking around in 16 degrees after walking around in 16 degrees celsius weather celsius weather celsius weather cool-ish weather for six hours adipose tissue is not the only tissue adipose tissue is not the only tissue that mitochondrial biogenesis occurs that mitochondrial biogenesis occurs that mitochondrial biogenesis occurs it also happens in muscle tissue and it also happens in muscle tissue and it also happens in muscle tissue and this is another electron micrograph i this is another electron micrograph i this is another electron micrograph i took it's a little took it's a little took it's a little closer up it's not muscle but you can closer up it's not muscle but you can closer up it's not muscle but you can see the mitochondria
28:00see the mitochondria see the mitochondria are they come in different shapes and are they come in different shapes and are they come in different shapes and sizes and uh the ones that are longer sizes and uh the ones that are longer sizes and uh the ones that are longer that's actually two mitochondria fusing that's actually two mitochondria fusing that's actually two mitochondria fusing together together together exchanging all their mitochondrial dna exchanging all their mitochondrial dna exchanging all their mitochondrial dna and all their mitochondrial content and all their mitochondrial content and all their mitochondrial content and the ones that are like oval shaped and the ones that are like oval shaped and the ones that are like oval shaped are ones that have actually broken apart are ones that have actually broken apart are ones that have actually broken apart after they've exchanged all their after they've exchanged all their after they've exchanged all their content content content it's really elegant how mitochondria can it's really elegant how mitochondria can it's really elegant how mitochondria can repair repair repair damage by doing this process but it's damage by doing this process but it's damage by doing this process but it's sort of a side tangent sort of a side tangent sort of a side tangent the mitochondrial biogenesis also occurs the mitochondrial biogenesis also occurs the mitochondrial biogenesis also occurs in muscle tissue in muscle tissue in muscle tissue that is not regulated by norepinephrine that is not regulated by norepinephrine that is not regulated by norepinephrine that's regulated by another pathway that's regulated by another pathway that's regulated by another pathway but it has been shown to be very robust but it has been shown to be very robust but it has been shown to be very robust it activates something called pgc1 alpha it activates something called pgc1 alpha it 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're if you have more mitochondria in you're if you have more mitochondria in you're if you have more mitochondria in your muscle tissue your muscle tissue your muscle tissue then you're going to be able to more then you're going to be able to more then you're going to be able to more effectively use oxygen and this effectively use oxygen and this effectively use oxygen and this is why mitochondrial biogenesis and is why mitochondrial biogenesis and is why mitochondrial biogenesis and muscle tissue has been shown to muscle tissue has been shown to muscle tissue has been shown to improve aerobic capacity which you know
29:00improve aerobic capacity which you know improve aerobic capacity which you know is uses oxygen uh so peop so men that is uses oxygen uh so peop so men that is uses oxygen uh so peop so men that actually submerge their legs actually submerge their legs actually submerge their legs in i think it was but 10 degrees celsius in i think it was but 10 degrees celsius in i think it was but 10 degrees celsius water water water for 10 minutes they have experienced for 10 minutes they have experienced for 10 minutes they have experienced massive mitochondrial biogenesis or massive mitochondrial biogenesis or massive mitochondrial biogenesis or muscle tissue muscle tissue muscle tissue and it's also the cold exposure has also and it's also the cold exposure has also and it's also the cold exposure has also been shown been shown been shown to improve in very you know preliminary to improve in very you know preliminary to improve in very you know preliminary studies to improve endurance studies to improve endurance studies to improve endurance in some athletes including runners and in some athletes including runners and in some athletes including runners and cyclists cyclists cyclists and tennis players so there's this you and tennis players so there's this you and tennis players so there's this you know the ongoing study looking at how know the ongoing study looking at how know the ongoing study looking at how cold exposure may actually enhance cold exposure may actually enhance cold exposure may actually enhance endurance endurance endurance uh performance because of this uh performance because of this uh performance because of this mitochondrial biogenesis mitochondrial biogenesis among other things it also reduces among other things it also reduces among other things it also reduces inflammation and helps with recovery inflammation and helps with recovery inflammation and helps with recovery time time time so lots of interesting stuff we've so lots of interesting stuff we've so lots of interesting stuff we've talked about today talked about today talked about today we talked about how the sauna affects we talked about how the sauna affects we talked about how the sauna affects cardiovascular cardiovascular cardiovascular you know function how it affects overall you know function how it affects overall you know function how it affects overall longevity how it affects the brain longevity how it affects the brain longevity how it affects the brain how it sensitizes the brain to how it sensitizes the brain to how it sensitizes the brain to endorphins talked about how it activates endorphins talked about how it activates endorphins talked about how it activates foxo3 and how foxo3 is
30:00foxo3 and how foxo3 is foxo3 and how foxo3 is a really really important stress a really really important stress a really really important stress response genetic pathway that activates response genetic pathway that activates response genetic pathway that activates all these other amazing genes that help all these other amazing genes that help all these other amazing genes that help us deal with us deal with us deal with all the damage that we're constantly all the damage that we're constantly all the damage that we're constantly being exposed to and how it's involved being exposed to and how it's involved being exposed to and how it's involved in longevity in longevity in longevity we talked about you know cold exposure we talked about you know cold exposure we talked about you know 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 you focus it helps you you focus it helps you feel good and also helps with anxiety as feel good and also helps with anxiety as feel good and also helps with anxiety as well and well and well and it causes the production of new it causes the production of new it causes the production of new mitochondria both in your adipose tissue mitochondria both in your adipose tissue mitochondria both in your adipose tissue and colds causes the production of new and colds causes the production of new and colds causes the production of new mitochondria in your muscle tissue and mitochondria in your muscle tissue and mitochondria in your muscle tissue and how that may how that may how that may play a role in endurance so lots of play a role in endurance so lots of play a role in endurance so lots of interesting science going on in this interesting science going on in this interesting science going on in this field but field but field but what i think many of you actually may be what i think many of you actually may be what i think many of you actually may be asking yourself is what about going from asking yourself is what about going from asking yourself is what about going from the hot sauna into the cold the hot sauna into the cold the hot sauna into the cold water does you know going into the cold water does you know going into the cold water does you know going into the cold water after the hot sauna water after the hot sauna water after the hot sauna negate any of those effects and the negate any of those effects and the negate any of those effects and the shorter answer is i don't know there's shorter answer is i don't know there's shorter answer is i don't know there's not really any not really any not really any empirical evidence that i have seen that empirical evidence that i have seen that empirical evidence that i have seen that suggest anything because no one's really suggest anything because no one's really suggest anything because no one's really looking at that looking at that
31:00looking at that but i do know that going from a hot but i do know that going from a hot but i do know that going from a hot sauna into the cold water sauna into the cold water sauna into the cold water causes nora epinephrine to be increased causes nora epinephrine to be increased causes nora epinephrine to be increased even more even more even more than either alone so that's good and it than either alone so that's good and it than either alone so that's good and it implies there may be some synergistic implies there may be some synergistic implies there may be some synergistic effect effect effect and i also know that cold shocking the and i also know that cold shocking the and i also know that cold shocking the body with cold water body with cold water 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 activates heat shock proteins activates heat shock proteins not as robustly as heat does but the not as robustly as heat does but the not as robustly as heat does but the fact that it activates the same fact that it activates the same fact that it activates the same genetic pathway that heat does i think genetic pathway that heat does i think genetic pathway that heat does i think is good because i is good because i is good because i it gives us hope that maybe these two it gives us hope that maybe these two it gives us hope that maybe these two things in combination things in combination things in combination are synergistically acting together and are synergistically acting together and are synergistically acting together and are improving are improving are improving overall long longevity through similar overall long longevity through similar overall long longevity through similar uh mechanisms but i know personally from uh mechanisms but i know personally from uh mechanisms but i know personally from doing it doing it doing it it also just makes you feel really it also just makes you feel really it also just makes you feel really really good and i think that really good and i think that really good and i think that accounts for something so with that i accounts for something so with that i accounts for something so with that i will leave you with a slide of me on my will leave you with a slide of me on my will leave you with a slide of me on my sunny california beach and sunny california beach and sunny california beach and to taunt you and say thank you
32:00to taunt you and say thank you to taunt you and say thank you [Applause] [Applause] [Applause] so i guess i can take some questions yes i always repeat the question but we'll i always repeat the question but we'll wait for the microphone it's not on the mic is not on okay so the question i think is when so the question i think is when combining sauna with exercise combining sauna with exercise combining sauna with exercise is there a certain protocol that before is there a certain protocol that before is there a certain protocol that before or after okay or after okay or after okay so the question is if you are doing
33:00so the question is if you are doing so the question is if you are doing exercise exercise exercise you know i guess aerobic or strength you know i guess aerobic or strength you know i guess aerobic or strength training i'm not sure what type of training i'm not sure what type of training i'm not sure what type of exercise exercise and you're doing the sauna like is it and you're doing the sauna like is it and you're doing the sauna like is it better to do the sauna before better to do the sauna before better to do the sauna before you do the exercise or better to do this you do the exercise or better to do this you do the exercise or better to do this on after exercise on after exercise on after exercise and if you're asking me if there's and if you're asking me if there's and if you're asking me if there's empirical evidence showing either empirical evidence showing either empirical evidence showing either no i haven't seen any of this showing no i haven't seen any of this showing no i haven't seen any of this showing but from personal experience but from personal experience but from personal experience i prefer to do this on after exercise i prefer to do this on after exercise i prefer to do this on after exercise because one because one because one the sauna is also exhausting so if i try the sauna is also exhausting so if i try the sauna is also exhausting so if i try to do the sauna before i work out my to do the sauna before i work out my to do the sauna before i work out my workout won't be as good workout won't be as good workout won't be as good and also i think that you know after the and also i think that you know after the and also i think that you know after the workout workout workout i like doing it because it's increasing i like doing it because it's increasing i like doing it because it's increasing the growth hormone and igf-1 and so the growth hormone and igf-1 and so the growth hormone and igf-1 and so these things are these things are these things are you know right after you're working out you know right after you're working out you know right after you're working out it's helping repair that some of that it's helping repair that some of that it's helping repair that some of that damage that's been done from the workout damage that's been done from the workout damage that's been done from the workout too too too so but i don't there's no empirical so but i don't there's no empirical so but i don't there's no empirical evidence to say what's the best evidence to say what's the best evidence to say what's the best protocol protocol protocol yes i think i'm the next here yes i think i'm the next here yes i think i'm the next here hello
34:00she's looking at me sorry she's looking at me sorry i'm here so the question i think is uh i'm here so the question i think is uh i'm here so the question i think is uh what are what are what are what are my thoughts on doing cold after what are my thoughts on doing cold after what are my thoughts on doing cold after so the question is what are my thoughts so the question is what are my thoughts so the question is what are my thoughts on doing the uh cold shocking the body on doing the uh cold shocking the body on doing the uh cold shocking the body so going into a so going into a so going into a cold bath or ice bath after doing cold bath or ice bath after doing cold bath or ice bath after doing aerobic exercise versus strength aerobic exercise versus strength aerobic exercise versus strength training exercise where you're lifting training exercise where you're lifting training exercise where you're lifting weights weights weights and it's a really good question because and it's a really good question because and it's a really good question because there's been a lot of diff differences there's been a lot of diff differences there's been a lot of diff differences and conflicting evidence and conflicting evidence and conflicting evidence in the scientific literature showing in the scientific literature showing in the scientific literature showing that doing that doing that doing cold water immersion for example cold water immersion for example cold water immersion for example immediately after endurance exercise immediately after endurance exercise immediately after endurance exercise appears to improve the endurance appears to improve the endurance appears to improve the endurance exercise exercise and and that's partly because one and and that's partly because one and and that's partly because one mitochondrial biogenesis mitochondrial biogenesis is immediately occurring in muscle is immediately occurring in muscle is immediately occurring in muscle tissue so you're improving aerobic tissue so you're improving aerobic tissue so you're improving aerobic capacity capacity capacity so if you're if you're doing that and so if you're if you're doing that and so if you're if you're doing that and then you immediately engage endurance then you immediately engage endurance then you immediately engage endurance exercise again exercise again exercise again you know studies have shown there are you know studies have shown there are you know studies have shown there are some endurance enhancements
35:00also it reduces inflammation and so when also it reduces inflammation and so when you're doing endurance type of training you're doing endurance type of training you're doing endurance type of training that also can help that also can help that also can help if you reduce your inflammation that can if you reduce your inflammation that can if you reduce your inflammation that can improve your performance as well improve your performance as well improve your performance as well however when you're doing strength however when you're doing strength however when you're doing strength training if you're lifting weights training if you're lifting weights training if you're lifting weights something that you're wanting to cause something that you're wanting to cause something that you're wanting to cause muscle hypertrophy muscle hypertrophy muscle hypertrophy then it's been shown doing cold water then it's been shown doing cold water then it's been shown doing cold water immersion immediately after that immersion immediately after that immersion immediately after that is not good because immediately after is not good because immediately after is not good because immediately after strength training there's inflammation strength training there's inflammation strength training there's inflammation that's that occurs and that inflammation that's that occurs and that inflammation that's that occurs and that inflammation is very important is very important is very important to as a hormetic response to activate to as a hormetic response to activate to as a hormetic response to activate all these anti-inflammatory pathways and all these anti-inflammatory pathways and all these anti-inflammatory pathways and also also also it's important to activate some immune it's important to activate some immune it's important to activate some immune cells that play a role cells that play a role cells that play a role in producing igf-1 and muscle tissue in producing igf-1 and muscle tissue in producing igf-1 and muscle tissue which helps you which helps you which helps you you know make your muscle grow basically you know make your muscle grow basically you know make your muscle grow basically it helps you with hypertrophy it helps you with hypertrophy it helps you with hypertrophy so doing cold water immersion within an so doing cold water immersion within an so doing cold water immersion within an hour hour hour after strength training is has been after strength training is has been after strength training is has been shown to be shown to be shown to be deleterious on muscle hypertrophy so
36:00do we not have a functional mic okay do we not have a functional mic okay here sorry here sorry here sorry so i'll try it so the question is is there any so the question is is there any difference difference difference in how a person breathes in how a person breathes in how a person breathes their breathing you know the way they're their breathing you know the way they're their breathing you know the way they're breathing in the sauna and if that breathing in the sauna and if that breathing in the sauna and if that affects affects affects some of the hormone production if that some of the hormone production if that some of the hormone production if that affects some of these other affects some of these other affects some of these other you know neurotransmitter and and things you know neurotransmitter and and things you know neurotransmitter and and things that are being activated by breathing that are being activated by breathing that are being activated by breathing so uh the answer is i haven't seen any so uh the answer is i haven't seen any so uh the answer is i haven't seen any studies doing that sort of breathing in studies doing that sort of breathing in studies doing that sort of breathing in the sauna the sauna to you know actually you know effect to you know actually you know effect to you know actually you know effect affect that affect that affect that but you know you know changing doing but you know you know changing doing but you know you know changing doing hyperventilation and hyperventilation and hyperventilation and things that can cause a slight hypoxia things that can cause a slight hypoxia things that can cause a slight hypoxia have been shown to affect have been shown to affect
37:00have been shown to affect epinephrine release also norepinephrine epinephrine release also norepinephrine epinephrine release also norepinephrine so independent of the sauna they are so independent of the sauna they are so independent of the sauna they are also affecting neurotransmitters and also affecting neurotransmitters and also affecting neurotransmitters and also hormones also hormones also hormones doing it in the sauna i'm not sure um right the air is different okay we can have a question in the back okay we can have a question in the back now the microphone is working i'm told now the microphone is working i'm told now the microphone is working i'm told yes yes hello yes hello thank you for your hello yes hello thank you for your hello yes hello thank you for your presentation i would like to ask presentation i would like to ask presentation i would like to ask them what is the case if a person them what is the case if a person them what is the case if a person is has got lycote and heat intolerance is has got lycote and heat intolerance is has got lycote and heat intolerance like in the case of fibromyalgia like in the case of fibromyalgia like in the case of fibromyalgia so are there any genetic snips that one so are there any genetic snips that one so are there any genetic snips that one should should should check in in the case of heat and check in in the case of heat and check in in the case of heat and cold intolerance like in the cases of cold intolerance like in the cases of cold intolerance like in the cases of fibromyalgia fibromyalgia fibromyalgia i heard some of the question i think i heard some of the question i think i heard some of the question i think that you're asking in the case of that you're asking in the case of that you're asking in the case of fibromyalgia fibromyalgia if there's any evidence because there is if there's any evidence because there is if there's any evidence because there is intolerance intolerance intolerance most often there is cold and
38:00most often there is cold and most often there is cold and heat intolerance so i would like to ask heat intolerance so i would like to ask heat intolerance so i would like to ask do you know anything about the do you know anything about the do you know anything about the genetic snips um snps genetic snips um snps genetic snips um snps that would be altered that would be altered that would be altered in the case of heat and cold in the case of heat and cold in the case of heat and cold intolerance so i don't know about any intolerance so i don't know about any intolerance so i don't know about any genetic polymorphisms or snips that play genetic polymorphisms or snips that play genetic polymorphisms or snips that play a role in fibromyalgia specifically i'm a role in fibromyalgia specifically i'm a role in fibromyalgia specifically i'm sure there sure there sure there probably are some genetic polymorphisms probably are some genetic polymorphisms probably are some genetic polymorphisms that do that do that do uh but i do know that both the sauna uh but i do know that both the sauna uh but i do know that both the sauna and cold exposure have been shown to and cold exposure have been shown to and cold exposure have been shown to improve and and these studies are not improve and and these studies are not improve and and these studies are not very well done i mean there's no control very well done i mean there's no control very well done i mean there's no control group but group but group but that people subjectively have felt that people subjectively have felt that people subjectively have felt better their better their better their fibromyalgia has improved after using fibromyalgia has improved after using fibromyalgia has improved after using what about the lack of copper what about the lack of copper what about the lack of copper because it is um it's linked to this it's linked to this cold intolerance do you know anything cold intolerance do you know anything cold intolerance do you know anything about the metabolism of copper
39:00about the metabolism of copper about the metabolism of copper and the link to this situation i'm sorry and the link to this situation i'm sorry and the link to this situation i'm sorry i don't know anything about the copper i don't know anything about the copper i don't know anything about the copper thank you thank you thank you thank you you can't yes hello you can't yes hello hi um is there anything you need to hi um is there anything you need to hi um is there anything you need to watch out for when you have a certain watch out for when you have a certain watch out for when you have a certain heart disease or a weak heart if you go heart disease or a weak heart if you go heart disease or a weak heart if you go from from from very hot to very cold is it all healthy very hot to very cold is it all healthy very hot to very cold is it all healthy or do you have to watch out for some or do you have to watch out for some or do you have to watch out for some stuff stuff stuff thank you yeah so that's a great thank you yeah so that's a great thank you yeah so that's a great question is question is question is you know is there any health risk you know is there any health risk you know is there any health risk involved in going from the involved in going from the involved in going from the hot to the cold and this is something hot to the cold and this is something hot to the cold and this is something that i've been very interested in that i've been very interested in that i've been very interested in as well you know if you think about it as well you know if you think about it as well you know if you think about it you're you're you're you're you're you're causing vasodilation and you're causing vasodilation and you're causing vasodilation and you're increasing blood flow when you're in the increasing blood flow when you're in the increasing blood flow when you're in the sauna and then when you go into the cold sauna and then when you go into the cold sauna and then when you go into the cold you're doing the exact opposite you're you're doing the exact opposite you're you're doing the exact opposite you're actually causing vasoconstriction actually causing vasoconstriction actually causing vasoconstriction um and uh so it's um and uh so it's um and uh so it's that i've looked in the literature and i that i've looked in the literature and i that i've looked in the literature and i i found i found i found a few studies that were published
40:00a few studies that were published a few studies that were published showing that people showing that people showing that people that had pre-existing heart conditions that had pre-existing heart conditions that had pre-existing heart conditions um particularly ones that are involved um particularly ones that are involved um particularly ones that are involved with plaque production with plaque production with plaque production and the arteries like arterial sclerosis and the arteries like arterial sclerosis and the arteries like arterial sclerosis atherosclerosis atherosclerosis atherosclerosis these these conditions may there may be these these conditions may there may be these these conditions may there may be a risk a risk a risk according to a few studies with going according to a few studies with going according to a few studies with going from the hot to the cold from the hot to the cold from the hot to the cold but it's it's it's really there's not a but it's it's it's really there's not a but it's it's it's really there's not a lot of lot of lot of research on that and it's something i'm research on that and it's something i'm research on that and it's something i'm very interested in very interested in very interested in and i'm actually going to be talking to and i'm actually going to be talking to and i'm actually going to be talking to the researcher that did the sauna study the researcher that did the sauna study the researcher that did the sauna study here in finland here in finland here in finland in a couple of days and so he's someone in a couple of days and so he's someone in a couple of days and so he's someone i'm hoping to get some answers from and i'm hoping to get some answers from and i'm hoping to get some answers from and also ask him if he can look at you know also ask him if he can look at you know also ask him if he can look at you know future studies he can look at that future studies he can look at that future studies he can look at that because because because i think it's a very important question i think it's a very important question i think it's a very important question that needs to be answered and we need to that needs to be answered and we need to that needs to be answered and we need to understand understand understand the health risk potential health risks the health risk potential health risks the health risk potential health risks of going from hot to cold of going from hot to cold of going from hot to cold cool how about a weekend for dr rhonda cool how about a weekend for dr rhonda cool how about a weekend for dr rhonda patrick patrick patrick thank you thank you