00:00I stumbled across this video where Dr I stumbled across this video where Dr Peter Atia a well-known physician had Peter Atia a well-known physician had Peter Atia a well-known physician had several interesting things to say about several interesting things to say about several interesting things to say about saunas and our health I'd like to hear saunas and our health I'd like to hear saunas and our health I'd like to hear what he has to say in an interview and what he has to say in an interview and what he has to say in an interview and then I'd like to sprinkle in some then I'd like to sprinkle in some then I'd like to sprinkle in some additional information especially additional information especially additional information especially cracking open some of the studies to see cracking open some of the studies to see cracking open some of the studies to see if there's truth to the claims here if there's truth to the claims here if there's truth to the claims here here's Dr AA on why he changed his mind here's Dr AA on why he changed his mind here's Dr AA on why he changed his mind about sauna use something else I've about sauna use something else I've about sauna use something else I've changed my mind on yeah I'm way way way changed my mind on yeah I'm way way way changed my mind on yeah I'm way way way more bullish on sauna than I more bullish on sauna than I more bullish on sauna than I before I used to be in the camp of SAA before I used to be in the camp of SAA before I used to be in the camp of SAA feels great it maybe even helps you feels great it maybe even helps you feels great it maybe even helps you sleep a bit better um that's probably sleep a bit better um that's probably sleep a bit better um that's probably about it like there's no way you're about it like there's no way you're about it like there's no way you're going to really live longer because going to really live longer because going to really live longer because you're in a sauna and while truthfully you're in a sauna and while truthfully you're in a sauna and while truthfully we don't have really great prospective we don't have really great prospective we don't have really great prospective data um or sorry I should say we have data um or sorry I should say we have data um or sorry I should say we have good prospective data we don't have good good prospective data we don't have good good prospective data we don't have good randomized data real quick here in randomized data real quick here in randomized data real quick here in Translation Dr AA is talking about Translation Dr AA is talking about Translation Dr AA is talking about prospective data meaning we have good prospective data meaning we have good prospective data meaning we have good ass asstive studies that are pre-planned
01:00ass asstive studies that are pre-planned ass asstive studies that are pre-planned and follow people's habits over time but and follow people's habits over time but and follow people's habits over time but we don't have good randomized data we don't have good randomized data we don't have good randomized data meaning intervention studies these are meaning intervention studies these are meaning intervention studies these are the type of studies that give us the type of studies that give us the type of studies that give us definitive ideas on causation because definitive ideas on causation because definitive ideas on causation because we're controlling for all other we're controlling for all other we're controlling for all other variables and simply changing one thing variables and simply changing one thing variables and simply changing one thing called an intervention you can imagine called an intervention you can imagine called an intervention you can imagine it's extremely difficult if not almost it's extremely difficult if not almost it's extremely difficult if not almost impossible to put people into one group impossible to put people into one group impossible to put people into one group getting sauna treatment and then and uh getting sauna treatment and then and uh getting sauna treatment and then and uh the comparison group gets nothing the comparison group gets nothing the comparison group gets nothing obviously it introduces a potential for obviously it introduces a potential for obviously it introduces a potential for what's known as the placebo effect where what's known as the placebo effect where what's known as the placebo effect where participants think something will affect participants think something will affect participants think something will affect them so they are more prone to them so they are more prone to them so they are more prone to experience an effect not because the experience an effect not because the experience an effect not because the intervention causes a true effect but intervention causes a true effect but intervention causes a true effect but simply because the belief itself there simply because the belief itself there simply because the belief itself there are many many instances of that are many many instances of that are many many instances of that happening in science and that's why happening in science and that's why happening in science and that's why having a proper control especially a having a proper control especially a having a proper control especially a placebo group is critical for reducing
02:00placebo group is critical for reducing placebo group is critical for reducing that risk that all said I actually that risk that all said I actually that risk that all said I actually slightly ever so slightly disagree with slightly ever so slightly disagree with slightly ever so slightly disagree with Dr AA here because there are some decent Dr AA here because there are some decent Dr AA here because there are some decent randomized control trials on sauna use randomized control trials on sauna use randomized control trials on sauna use like these as a start usually I'm the like these as a start usually I'm the like these as a start usually I'm the conservative one when it comes to conservative one when it comes to conservative one when it comes to interventions but there have been interventions but there have been interventions but there have been randomized control trials on sauna randomized control trials on sauna randomized control trials on sauna dating back over two decades now they dating back over two decades now they dating back over two decades now they still largely suffer from the whole you still largely suffer from the whole you still largely suffer from the whole you know Placebo issue that I mentioned but know Placebo issue that I mentioned but know Placebo issue that I mentioned but they are randomized and controlled to they are randomized and controlled to they are randomized and controlled to the best possible anyway I wanted to the best possible anyway I wanted to the best possible anyway I wanted to explain the distinction here I think explain the distinction here I think explain the distinction here I think this is one of those things where the this is one of those things where the this is one of those things where the burden of evidence in the non-randomized burden of evidence in the non-randomized burden of evidence in the non-randomized data is so data is so data is so strong it's becoming hard to ignore so strong it's becoming hard to ignore so strong it's becoming hard to ignore so most of the research in this subject has most of the research in this subject has most of the research in this subject has come out of Finland and the son surprise come out of Finland and the son surprise come out of Finland and the son surprise yeah yeah yeah um and so there's the obvious issues um and so there's the obvious issues um and so there's the obvious issues with this right right the people who can
03:00with this right right the people who can with this right right the people who can afford danuna are by definition going to afford danuna are by definition going to afford danuna are by definition going to have more time on their hands more have more time on their hands more have more time on their hands more disposable income probably more disposable income probably more disposable income probably more education like all of the standard uh education like all of the standard uh education like all of the standard uh things on top of that if you're going to things on top of that if you're going to things on top of that if you're going to choose to sauna because you believe it's choose to sauna because you believe it's choose to sauna because you believe it's healthy what else are you doing because healthy what else are you doing because healthy what else are you doing because you believe it is healthy I mean right you believe it is healthy I mean right you believe it is healthy I mean right so so you know if if the data showed so so you know if if the data showed so so you know if if the data showed that Sauna versus non sauna was like a that Sauna versus non sauna was like a that Sauna versus non sauna was like a 5% Improvement in mortality it would be 5% Improvement in mortality it would be 5% Improvement in mortality it would be hard to get that excited about it but hard to get that excited about it but hard to get that excited about it but when you look at the largest published when you look at the largest published when you look at the largest published series on this you see a benefit in all series on this you see a benefit in all series on this you see a benefit in all cause mortality a relative absolute cause mortality a relative absolute cause mortality a relative absolute pardon me a relative risk reduction of pardon me a relative risk reduction of pardon me a relative risk reduction of 40% and an absolute risk reduction of 40% and an absolute risk reduction of 40% and an absolute risk reduction of like like like 18% those are those are high numbers 18% those are those are high numbers 18% those are those are high numbers those are ridiculous numbers okay so those are ridiculous numbers okay so those are ridiculous numbers okay so he's getting into the long-term data the he's getting into the long-term data the he's getting into the long-term data the prospective data that he mentioned prospective data that he mentioned prospective data that he mentioned earlier so are the effects that big and earlier so are the effects that big and earlier so are the effects that big and can we possibly contr control for some
04:00can we possibly contr control for some can we possibly contr control for some of the Hidden factors that he mentioned of the Hidden factors that he mentioned of the Hidden factors that he mentioned we can lean on this finished study which we can lean on this finished study which we can lean on this finished study which I'll likely cover more in the future but I'll likely cover more in the future but I'll likely cover more in the future but I'd like to touch on it in relation to I'd like to touch on it in relation to I'd like to touch on it in relation to all cause mortality as Dr AA mentioned all cause mortality as Dr AA mentioned all cause mortality as Dr AA mentioned similar work in this study researchers similar work in this study researchers similar work in this study researchers recruited over 2,000 participants and recruited over 2,000 participants and recruited over 2,000 participants and followed them and their habits over 20 followed them and their habits over 20 followed them and their habits over 20 years and then Quantified sauna use or years and then Quantified sauna use or years and then Quantified sauna use or no SAA use and the relationship to death no SAA use and the relationship to death no SAA use and the relationship to death otherwise called all cause of mortality otherwise called all cause of mortality otherwise called all cause of mortality well what did they find well what did they find well what did they find well in this table they quantify the all well in this table they quantify the all well in this table they quantify the all cause mortality risk in these people cause mortality risk in these people cause mortality risk in these people based on the amount of sauna the top the based on the amount of sauna the top the based on the amount of sauna the top the reference there the one is the people reference there the one is the people reference there the one is the people who sauna once per week or less the two who sauna once per week or less the two who sauna once per week or less the two sections underneath are all cause sections underneath are all cause sections underneath are all cause mortality risk relative to the mortality risk relative to the mortality risk relative to the reference when doing sauna more than reference when doing sauna more than reference when doing sauna more than once per week the risk is reduced by 30 once per week the risk is reduced by 30 once per week the risk is reduced by 30 to 40% confirming Dr aa's point but the to 40% confirming Dr aa's point but the to 40% confirming Dr aa's point but the data that we went over is largely
05:00data that we went over is largely data that we went over is largely unadjusted meaning it's a pretty pure unadjusted meaning it's a pretty pure unadjusted meaning it's a pretty pure correlation except that the researchers correlation except that the researchers correlation except that the researchers is controlled for age on the other hand is controlled for age on the other hand is controlled for age on the other hand the researchers did perform more robust the researchers did perform more robust the researchers did perform more robust adjustments for things like weight blood adjustments for things like weight blood adjustments for things like weight blood pressure blood cholesterol containing pressure blood cholesterol containing pressure blood cholesterol containing lipoprotein smoking alcohol consumption lipoprotein smoking alcohol consumption lipoprotein smoking alcohol consumption previous heart disease type 2 diabetes previous heart disease type 2 diabetes previous heart disease type 2 diabetes overall cardiorespiratory Fitness overall cardiorespiratory Fitness overall cardiorespiratory Fitness resting heart rate physical activity and resting heart rate physical activity and resting heart rate physical activity and socioeconomic status after adjusting for socioeconomic status after adjusting for socioeconomic status after adjusting for all those factors all those factors all those factors the all cause mortality risk reduction the all cause mortality risk reduction the all cause mortality risk reduction was still was still was still maintained now to be clear this still maintained now to be clear this still maintained now to be clear this still doesn't eliminate the possibility for doesn't eliminate the possibility for doesn't eliminate the possibility for confounding variables as in something confounding variables as in something confounding variables as in something else explaining these results since as else explaining these results since as else explaining these results since as Dr AA pointed out people who sauna more Dr AA pointed out people who sauna more Dr AA pointed out people who sauna more often may simply be more aware of the often may simply be more aware of the often may simply be more aware of the potential benefits so they may have a potential benefits so they may have a potential benefits so they may have a more Leisure Time uh they may have more more Leisure Time uh they may have more more Leisure Time uh they may have more time to go to the gym uh they may have
06:00time to go to the gym uh they may have time to go to the gym uh they may have healthier habits and so on however what healthier habits and so on however what healthier habits and so on however what I love that the researchers did here is I love that the researchers did here is I love that the researchers did here is use multiple adjustments for some major use multiple adjustments for some major use multiple adjustments for some major confounding factors for example if a confounding factors for example if a confounding factors for example if a person is generally healthier then that person is generally healthier then that person is generally healthier then that would reflect in their cardiorespiratory would reflect in their cardiorespiratory would reflect in their cardiorespiratory Fitness as well as their blood pressure Fitness as well as their blood pressure Fitness as well as their blood pressure as well as their heart rate and physical as well as their heart rate and physical as well as their heart rate and physical activity they'd be accounted for by one activity they'd be accounted for by one activity they'd be accounted for by one but likely many of those controls then but likely many of those controls then but likely many of those controls then Leisure Time and overall wealth would be Leisure Time and overall wealth would be Leisure Time and overall wealth would be accounted for in socioeconomic status or accounted for in socioeconomic status or accounted for in socioeconomic status or at least a high likelihood and even if a at least a high likelihood and even if a at least a high likelihood and even if a few fall between the cracks it's few fall between the cracks it's few fall between the cracks it's unlikely that they'd actually sway the unlikely that they'd actually sway the unlikely that they'd actually sway the analysis all that to say that Dr AA is analysis all that to say that Dr AA is analysis all that to say that Dr AA is spoton oh and by the way there's spoton oh and by the way there's spoton oh and by the way there's something a bit comical but important something a bit comical but important something a bit comical but important that contributed to possibly increased that contributed to possibly increased that contributed to possibly increased sudden cardiac death in people doing sudden cardiac death in people doing sudden cardiac death in people doing sauna I'll discuss that at the end I'd sauna I'll discuss that at the end I'd sauna I'll discuss that at the end I'd like to touch on some other aspects like to touch on some other aspects like to touch on some other aspects first but first I've been analyzing a
07:00first but first I've been analyzing a first but first I've been analyzing a lot of studies on sauna therapy across a lot of studies on sauna therapy across a lot of studies on sauna therapy across a number of different protocols and I've number of different protocols and I've number of different protocols and I've compiled all the protocols across a compiled all the protocols across a compiled all the protocols across a multitude of studies from infrared to multitude of studies from infrared to multitude of studies from infrared to steam and so on including the common steam and so on including the common steam and so on including the common themes of what's shown to be most themes of what's shown to be most themes of what's shown to be most effective it's available for the effective it's available for the effective it's available for the physionic Insiders and is continuously physionic Insiders and is continuously physionic Insiders and is continuously updated as new therapies are released if updated as new therapies are released if updated as new therapies are released if you're interested the Insiders includes you're interested the Insiders includes you're interested the Insiders includes those protocols but also many other those protocols but also many other those protocols but also many other protocols a massive library of protocols a massive library of protocols a massive library of application folus videos monthly podcast application folus videos monthly podcast application folus videos monthly podcast and much more it's linked in the and much more it's linked in the and much more it's linked in the description box if you're so inclined description box if you're so inclined description box if you're so inclined hope to see you there anyway there's hope to see you there anyway there's hope to see you there anyway there's more to be said about sauna so let's get more to be said about sauna so let's get more to be said about sauna so let's get to it if you think about what the to it if you think about what the to it if you think about what the mechanism of action is yeah I was going mechanism of action is yeah I was going mechanism of action is yeah I was going to ask you next is it heat chock to ask you next is it heat chock to ask you next is it heat chock proteins is it something else I think proteins is it something else I think proteins is it something else I think it's many things I think it's heat chock it's many things I think it's heat chock it's many things I think it's heat chock proteins I think it's nitric oxide I proteins I think it's nitric oxide I proteins I think it's nitric oxide I think it's like literally vascular tone think it's like literally vascular tone think it's like literally vascular tone right reduction in blood pressure in right reduction in blood pressure in right reduction in blood pressure in Spitfire mode a few of the mentioned Spitfire mode a few of the mentioned Spitfire mode a few of the mentioned mechanisms heat shock proteins and Nitro mechanisms heat shock proteins and Nitro mechanisms heat shock proteins and Nitro oxide from sauna use well for one heat
08:00oxide from sauna use well for one heat oxide from sauna use well for one heat chock proteins which are well proteins chock proteins which are well proteins chock proteins which are well proteins inside the cell that attach to inside the cell that attach to inside the cell that attach to functional proteins within the cell and functional proteins within the cell and functional proteins within the cell and stabilize them essentially if the cell stabilize them essentially if the cell stabilize them essentially if the cell undergo stress components of the cell undergo stress components of the cell undergo stress components of the cell can be damaged and heat shock proteins can be damaged and heat shock proteins can be damaged and heat shock proteins can bind to various molecules in the can bind to various molecules in the can bind to various molecules in the cell and stabilize them disallowing them cell and stabilize them disallowing them cell and stabilize them disallowing them from unfolding and becoming inert if from unfolding and becoming inert if from unfolding and becoming inert if this lasts long term it might protect this lasts long term it might protect this lasts long term it might protect against other stressors that our cells against other stressors that our cells against other stressors that our cells experience anyway there have been experience anyway there have been experience anyway there have been studies that have looked at heat shock studies that have looked at heat shock studies that have looked at heat shock proteins in sauna use and identified as proteins in sauna use and identified as proteins in sauna use and identified as seen here that a single bout of sauna seen here that a single bout of sauna seen here that a single bout of sauna can increase she heat shock proteins in can increase she heat shock proteins in can increase she heat shock proteins in the body both conditions orange and the body both conditions orange and the body both conditions orange and green were exposed to sauna so there's green were exposed to sauna so there's green were exposed to sauna so there's no control condition as we can see the no control condition as we can see the no control condition as we can see the after the first sauna here there's an after the first sauna here there's an after the first sauna here there's an increase in HSP abbreviation for heat increase in HSP abbreviation for heat increase in HSP abbreviation for heat shock protein however h should be noted
09:00shock protein however h should be noted shock protein however h should be noted that heat shock proteins normalize or that heat shock proteins normalize or that heat shock proteins normalize or reduce long term because after 10 sauna reduce long term because after 10 sauna reduce long term because after 10 sauna sessions heat shock proteins have sessions heat shock proteins have sessions heat shock proteins have reduced but importantly they are still reduced but importantly they are still reduced but importantly they are still increased relative to Baseline I'd like increased relative to Baseline I'd like increased relative to Baseline I'd like to look at more data on the topic but it to look at more data on the topic but it to look at more data on the topic but it seems to be true that sauna does induce seems to be true that sauna does induce seems to be true that sauna does induce heat shock proteins although I'm not heat shock proteins although I'm not heat shock proteins although I'm not entirely convinced it occurs long term entirely convinced it occurs long term entirely convinced it occurs long term at least not based on these data but at least not based on these data but at least not based on these data but what about nitric oxide well briefly what about nitric oxide well briefly what about nitric oxide well briefly nitric oxide is a molecule that when nitric oxide is a molecule that when nitric oxide is a molecule that when released from the endothelial cells released from the endothelial cells released from the endothelial cells inside your blood vessels your arteries inside your blood vessels your arteries inside your blood vessels your arteries can bind smooth muscle cells also found can bind smooth muscle cells also found can bind smooth muscle cells also found in your arteries and Signal them to in your arteries and Signal them to in your arteries and Signal them to relax this relaxation is called a relax this relaxation is called a relax this relaxation is called a vasodilation and allows blood pressure vasodilation and allows blood pressure vasodilation and allows blood pressure to be reduced because there is more room to be reduced because there is more room to be reduced because there is more room for the same blood volume to move for the same blood volume to move for the same blood volume to move through so to assess the role sauna has through so to assess the role sauna has through so to assess the role sauna has on nitric oxide we can lean on this on nitric oxide we can lean on this on nitric oxide we can lean on this study and we look at the nitric oxide study and we look at the nitric oxide study and we look at the nitric oxide levels and we can see the vertical axis
10:00levels and we can see the vertical axis levels and we can see the vertical axis is the amount of nitric oxide so both is the amount of nitric oxide so both is the amount of nitric oxide so both lines indicate groups where Sona was lines indicate groups where Sona was lines indicate groups where Sona was applied there is again no control group applied there is again no control group applied there is again no control group this is a confusing way to show the data this is a confusing way to show the data this is a confusing way to show the data so I'll just point your attention to so I'll just point your attention to so I'll just point your attention to focus on the far right so two c and the focus on the far right so two c and the focus on the far right so two c and the far left one one indicates no Sonic far left one one indicates no Sonic far left one one indicates no Sonic exposure so Baseline 2 C indicates a exposure so Baseline 2 C indicates a exposure so Baseline 2 C indicates a full day after the 10th sauna full day after the 10th sauna full day after the 10th sauna session evidently there is a long-term session evidently there is a long-term session evidently there is a long-term effect of increasing nitric oxide which effect of increasing nitric oxide which effect of increasing nitric oxide which is encouraging I would actually like to is encouraging I would actually like to is encouraging I would actually like to see error bars or standard deviations see error bars or standard deviations see error bars or standard deviations but if we suspend our need for exactness but if we suspend our need for exactness but if we suspend our need for exactness which is difficult for me to do at times which is difficult for me to do at times which is difficult for me to do at times if I'm honest but uh these data indicate if I'm honest but uh these data indicate if I'm honest but uh these data indicate Dr AA is again on the mark also Dr AA Dr AA is again on the mark also Dr AA Dr AA is again on the mark also Dr AA mentions this um it's an SL you know mentions this um it's an SL you know mentions this um it's an SL you know increase in heart rate and cardiac increase in heart rate and cardiac increase in heart rate and cardiac output so there's a bit of an exercise output so there's a bit of an exercise output so there's a bit of an exercise benefit um I don't know if bdnf I think benefit um I don't know if bdnf I think benefit um I don't know if bdnf I think bdnf has been measured I can't recall bdnf has been measured I can't recall bdnf has been measured I can't recall that could be another uh potential
11:00that could be another uh potential that could be another uh potential benefit so my guess is brain derve benefit so my guess is brain derve benefit so my guess is brain derve neurot Factor yeah I think it's probably neurot Factor yeah I think it's probably neurot Factor yeah I think it's probably half a dozen things that are all moving half a dozen things that are all moving half a dozen things that are all moving in the right direction so Dr AA mentions in the right direction so Dr AA mentions in the right direction so Dr AA mentions sauna is like exercise mimetic and sauna is like exercise mimetic and sauna is like exercise mimetic and that's likely true but as he also that's likely true but as he also that's likely true but as he also mentions it might not be exclusively mentions it might not be exclusively mentions it might not be exclusively that and that is likely also true oh and that and that is likely also true oh and that and that is likely also true oh and on the bdnf front he remembers correctly on the bdnf front he remembers correctly on the bdnf front he remembers correctly bdnf a molecule that's been identified bdnf a molecule that's been identified bdnf a molecule that's been identified as being highly beneficial for our brain as being highly beneficial for our brain as being highly beneficial for our brain is also elevated according to this study is also elevated according to this study is also elevated according to this study okay so we covered a ton of information okay so we covered a ton of information okay so we covered a ton of information so what are the key takeaways oh and so what are the key takeaways oh and so what are the key takeaways oh and that thing I teased earlier about the uh that thing I teased earlier about the uh that thing I teased earlier about the uh increased Health complications from increased Health complications from increased Health complications from sauna in this study the researchers sauna in this study the researchers sauna in this study the researchers mentioned there were some more serious mentioned there were some more serious mentioned there were some more serious complications like sudden cardiac death complications like sudden cardiac death complications like sudden cardiac death if people consumed alcohol while if people consumed alcohol while if people consumed alcohol while saing so obviously death is tragic but
12:00saing so obviously death is tragic but saing so obviously death is tragic but I'm not sure why people felt inclined to I'm not sure why people felt inclined to I'm not sure why people felt inclined to get to drinking seems unwise when you're get to drinking seems unwise when you're get to drinking seems unwise when you're already sweating heavily anyway that's already sweating heavily anyway that's already sweating heavily anyway that's the caution although I think you already the caution although I think you already the caution although I think you already realize that's obvious don't drink in realize that's obvious don't drink in realize that's obvious don't drink in sauna and wear seat belt while you're at sauna and wear seat belt while you're at sauna and wear seat belt while you're at it in your in your car okay the it in your in your car okay the it in your in your car okay the takeaways it's pretty simple Dr AA is takeaways it's pretty simple Dr AA is takeaways it's pretty simple Dr AA is correct and if you can manage it using a correct and if you can manage it using a correct and if you can manage it using a sauna more than once per week seems to sauna more than once per week seems to sauna more than once per week seems to provide some outsized health benefits provide some outsized health benefits provide some outsized health benefits that ultimately yield a reduction in all that ultimately yield a reduction in all that ultimately yield a reduction in all cause mortality of up to 40% reduced cause mortality of up to 40% reduced cause mortality of up to 40% reduced risk which is a huge relative effect and risk which is a huge relative effect and risk which is a huge relative effect and if you're so inclined to learn more like if you're so inclined to learn more like if you're so inclined to learn more like the effect on your heart I'd recommend the effect on your heart I'd recommend the effect on your heart I'd recommend this linked video it goes far more into this linked video it goes far more into this linked video it goes far more into depth thanks for tuning in depth thanks for tuning in depth thanks for tuning in [Music]