Sauna Slows Aging Muscle Loss Supports Longevity by Ratcheting up these Proteins
00:00with fall and winter coming it's a great with fall and winter coming it's a great time to review some of the health time to review some of the health time to review some of the health benefits linked to sauna bathing and benefits linked to sauna bathing and benefits linked to sauna bathing and sauna therapy so in today's video we're sauna therapy so in today's video we're sauna therapy so in today's video we're going to talk more about some of these going to talk more about some of these going to talk more about some of these new scientific findings with regards to new scientific findings with regards to new scientific findings with regards to heat shock proteins what those are what heat shock proteins what those are what heat shock proteins what those are what they do in terms of longevity and health they do in terms of longevity and health they do in terms of longevity and health support lifespan the cardiovascular support lifespan the cardiovascular support lifespan the cardiovascular supportive benefits linked to regular supportive benefits linked to regular supportive benefits linked to regular sodium therapy sodium therapy sodium therapy detoxification and some of the detoxification and some of the detoxification and some of the considerations if you regularly sauna in considerations if you regularly sauna in considerations if you regularly sauna in terms of repleting you know sort of terms of repleting you know sort of terms of repleting you know sort of replenishing that is some of your replenishing that is some of your replenishing that is some of your depleted minerals like zinc magnesium depleted minerals like zinc magnesium depleted minerals like zinc magnesium and all of that so we're gonna we will and all of that so we're gonna we will and all of that so we're gonna we will draw upon a paper here titled sauna as a draw upon a paper here titled sauna as a draw upon a paper here titled sauna as a lifestyle practice to extend health span lifestyle practice to extend health span lifestyle practice to extend health span from rhonda patrick many of you know who from rhonda patrick many of you know who from rhonda patrick many of you know who rhonda patrick is i'm sure she's already rhonda patrick is i'm sure she's already rhonda patrick is i'm sure she's already done a video to sort of explain some of done a video to sort of explain some of done a video to sort of explain some of these many health benefits and i will these many health benefits and i will these many health benefits and i will share with you on the screen uh access share with you on the screen uh access share with you on the screen uh access to this it was published in the journal to this it was published in the journal to this it was published in the journal experimental gerontology experimental gerontology experimental gerontology just came out a few days ago really just came out a few days ago really just came out a few days ago really fascinating now she summarizes a bunch fascinating now she summarizes a bunch fascinating now she summarizes a bunch of fascinating uh scientific studies and of fascinating uh scientific studies and of fascinating uh scientific studies and articles that we've actually talked articles that we've actually talked articles that we've actually talked about before about before about before on this podcast because many of you know on this podcast because many of you know on this podcast because many of you know i started sauna bathing in 2013. then we
01:00i started sauna bathing in 2013. then we i started sauna bathing in 2013. then we bought an infrared sauna one of the bought an infrared sauna one of the bought an infrared sauna one of the companies that i'll mention here is high companies that i'll mention here is high companies that i'll mention here is high tech health we do have an affiliate link tech health we do have an affiliate link tech health we do have an affiliate link so you can check that in the links below so you can check that in the links below so you can check that in the links below why i like them i will get into shortly why i like them i will get into shortly why i like them i will get into shortly particularly as we talk about the particularly as we talk about the particularly as we talk about the differences between a finnish sauna and differences between a finnish sauna and differences between a finnish sauna and an infrared sauna and sort of how long an infrared sauna and sort of how long an infrared sauna and sort of how long you should stay in which but uh as as i you should stay in which but uh as as i you should stay in which but uh as as i was saying there i got into sauna was saying there i got into sauna was saying there i got into sauna bathing in 2013 we bought an infrared bathing in 2013 we bought an infrared bathing in 2013 we bought an infrared sauna and then you know during covet i sauna and then you know during covet i sauna and then you know during covet i decided you know what i really want to decided you know what i really want to decided you know what i really want to sort of embrace the classical finnish sort of embrace the classical finnish sort of embrace the classical finnish experience and so i've shared with you experience and so i've shared with you experience and so i've shared with you videos and conversations about how to videos and conversations about how to videos and conversations about how to build your own sauna in your backyard build your own sauna in your backyard build your own sauna in your backyard using a wood-fired stove because you can using a wood-fired stove because you can using a wood-fired stove because you can pour water over the rocks and create the pour water over the rocks and create the pour water over the rocks and create the laoli which is sort of that steam and i laoli which is sort of that steam and i laoli which is sort of that steam and i think that offers more of a classical think that offers more of a classical think that offers more of a classical experience you can get hotter and we can experience you can get hotter and we can experience you can get hotter and we can have more people in the sauna so have more people in the sauna so have more people in the sauna so if we talk about infrared sauna or if we talk about infrared sauna or if we talk about infrared sauna or traditional classic finish on it or even traditional classic finish on it or even traditional classic finish on it or even an electric stove in an outdoor sauna an electric stove in an outdoor sauna an electric stove in an outdoor sauna the benefits are all similar it's just the benefits are all similar it's just the benefits are all similar it's just with the infrared sauna you have to get with the infrared sauna you have to get with the infrared sauna you have to get in or stay in longer so you know your
02:00in or stay in longer so you know your in or stay in longer so you know your sessions are usually about 30 to 40 sessions are usually about 30 to 40 sessions are usually about 30 to 40 minutes whereas you know if you can do minutes whereas you know if you can do minutes whereas you know if you can do 40 minutes in our sauna uh and you're 40 minutes in our sauna uh and you're 40 minutes in our sauna uh and you're still alive like you are a savage still alive like you are a savage still alive like you are a savage because it gets up to like 220 degrees because it gets up to like 220 degrees because it gets up to like 220 degrees so anyway i just want to mention some of so anyway i just want to mention some of so anyway i just want to mention some of that so check out high tech health that so check out high tech health that so check out high tech health they're phenomenal and if you want to they're phenomenal and if you want to they're phenomenal and if you want to build your own sauna and want to learn build your own sauna and want to learn build your own sauna and want to learn from some of the things that i learned from some of the things that i learned from some of the things that i learned through doing this process i will link through doing this process i will link through doing this process i will link that below so there's been several that below so there's been several that below so there's been several prospective long-term cohort studies one prospective long-term cohort studies one prospective long-term cohort studies one of these is a keopia uh ischemic heart of these is a keopia uh ischemic heart of these is a keopia uh ischemic heart disease risk factor study going on in disease risk factor study going on in disease risk factor study going on in finland and what they've showed is you finland and what they've showed is you finland and what they've showed is you know a very significant decrease risk know a very significant decrease risk know a very significant decrease risk for for for mild cognitive impairment and mild cognitive impairment and mild cognitive impairment and alzheimer's disease i think it was a 65 alzheimer's disease i think it was a 65 alzheimer's disease i think it was a 65 risk reduction in people who sauna three risk reduction in people who sauna three risk reduction in people who sauna three to five days a week compared to people to five days a week compared to people to five days a week compared to people who just do one day a week and there was who just do one day a week and there was who just do one day a week and there was also a 27 percent lower risk among men also a 27 percent lower risk among men also a 27 percent lower risk among men reporting the sauna use in terms of reporting the sauna use in terms of reporting the sauna use in terms of cardiovascular risk disease so again two cardiovascular risk disease so again two cardiovascular risk disease so again two to three days a week oftentimes more is to three days a week oftentimes more is to three days a week oftentimes more is not always better but it seems that in not always better but it seems that in not always better but it seems that in this instance this instance this instance more is better among the men who more is better among the men who more is better among the men who reported using asana between four and
03:00reported using asana between four and reported using asana between four and seven days a week had a 50 lower risk seven days a week had a 50 lower risk seven days a week had a 50 lower risk amongst those men in terms of amongst those men in terms of amongst those men in terms of cardiovascular disease compared to cardiovascular disease compared to cardiovascular disease compared to people who just used it one day a week people who just used it one day a week people who just used it one day a week so so so there's a lot of benefits here when it there's a lot of benefits here when it there's a lot of benefits here when it comes to cyanotherapy now comes to cyanotherapy now comes to cyanotherapy now let's talk about the temperature and the let's talk about the temperature and the let's talk about the temperature and the duration because this is a question a duration because this is a question a duration because this is a question a lot of people want to want to know as we lot of people want to want to know as we lot of people want to want to know as we get into the benefits we're going to get into the benefits we're going to get into the benefits we're going to focus on the brain on the heart on focus on the brain on the heart on focus on the brain on the heart on muscle and preventing age-related muscle muscle and preventing age-related muscle muscle and preventing age-related muscle loss and how sauna might help with that loss and how sauna might help with that loss and how sauna might help with that and we're going to talk about some of and we're going to talk about some of and we're going to talk about some of these details from dr ronda patrick's these details from dr ronda patrick's these details from dr ronda patrick's paper paper paper we're going to talk about the stress we're going to talk about the stress we're going to talk about the stress response heartbreak variability uh and response heartbreak variability uh and response heartbreak variability uh and high blood pressure all these things but high blood pressure all these things but high blood pressure all these things but let's talk about what the questions that let's talk about what the questions that let's talk about what the questions that i've i've gotten so many questions about i've i've gotten so many questions about i've i've gotten so many questions about this is how long do i go in the sauna this is how long do i go in the sauna this is how long do i go in the sauna well um this is like well how long do i well um this is like well how long do i well um this is like well how long do i exercise you know it really is exercise you know it really is exercise you know it really is subjective based upon your age your subjective based upon your age your subjective based upon your age your resilience resilience resilience and what time of day and how much time and what time of day and how much time and what time of day and how much time you have you have you have i like to recommend to my clients go in i like to recommend to my clients go in i like to recommend to my clients go in the sauna until you feel uncomfortable the sauna until you feel uncomfortable the sauna until you feel uncomfortable maybe go another minute or two and then maybe go another minute or two and then maybe go another minute or two and then then leave take a break and you can go then leave take a break and you can go then leave take a break and you can go back in and so this is sort of the you
04:00back in and so this is sort of the you back in and so this is sort of the you know having the contrast is nice having know having the contrast is nice having know having the contrast is nice having the ability to go outside um i recommend the ability to go outside um i recommend the ability to go outside um i recommend that because if you're in your home that because if you're in your home that because if you're in your home let's say you build an infrared sauna let's say you build an infrared sauna let's say you build an infrared sauna when you or you buy a pre-assembled one when you or you buy a pre-assembled one when you or you buy a pre-assembled one right and you you put it together right and you you put it together right and you you put it together um you go and sit in your room um you um you go and sit in your room um you um you go and sit in your room um you can release a lot of steam and create can release a lot of steam and create can release a lot of steam and create moisture that can lead to mold so i do moisture that can lead to mold so i do moisture that can lead to mold so i do suggest you know if you build a sauna in suggest you know if you build a sauna in suggest you know if you build a sauna in your house or if you're using one inside your house or if you're using one inside your house or if you're using one inside make sure you open up all the windows make sure you open up all the windows make sure you open up all the windows and everything like that because you can and everything like that because you can and everything like that because you can create a mold problem um so that's create a mold problem um so that's create a mold problem um so that's important i recommend some sort of important i recommend some sort of important i recommend some sort of contrast so even going outside if it's contrast so even going outside if it's contrast so even going outside if it's dark out and i know there's you know dark out and i know there's you know dark out and i know there's you know raccoons and things like that outside raccoons and things like that outside raccoons and things like that outside just get outside uh if you know if it's just get outside uh if you know if it's just get outside uh if you know if it's dark and just dark and just dark and just cool yourself down with the ambient cool yourself down with the ambient cool yourself down with the ambient outdoor air even better if you can take outdoor air even better if you can take outdoor air even better if you can take a cold shower bring down that core a cold shower bring down that core a cold shower bring down that core temperature because as dr patrick talks temperature because as dr patrick talks temperature because as dr patrick talks about in this article one of the main about in this article one of the main about in this article one of the main mechanisms ascribed to the health mechanisms ascribed to the health mechanisms ascribed to the health benefits of sauna therapy is the the benefits of sauna therapy is the the benefits of sauna therapy is the the distribution of blood so you're taking distribution of blood so you're taking distribution of blood so you're taking blood from your core and you're moving blood from your core and you're moving blood from your core and you're moving it away from your core to the periphery
05:00it away from your core to the periphery it away from your core to the periphery of the body to the skin so blood can of the body to the skin so blood can of the body to the skin so blood can move about like 60 of your blood is all move about like 60 of your blood is all move about like 60 of your blood is all redistributed okay now the contra the redistributed okay now the contra the redistributed okay now the contra the inverse happens when you get cold so inverse happens when you get cold so inverse happens when you get cold so that's sort of the benefits of the that's sort of the benefits of the that's sort of the benefits of the contrast therapy you're really hot all contrast therapy you're really hot all contrast therapy you're really hot all your blood is in the periphery you're your blood is in the periphery you're your blood is in the periphery you're sweating your veins are popping out and sweating your veins are popping out and sweating your veins are popping out and all that you get cold by going into a all that you get cold by going into a all that you get cold by going into a cold plunge take a cold shower stand cold plunge take a cold shower stand cold plunge take a cold shower stand outside roll in the snow whatever it is outside roll in the snow whatever it is outside roll in the snow whatever it is and you're redistributing all that blood and you're redistributing all that blood and you're redistributing all that blood so that's beneficial for individuals who so that's beneficial for individuals who so that's beneficial for individuals who have peripheral artery disease and have peripheral artery disease and have peripheral artery disease and peripheral vascular disease that's peripheral vascular disease that's peripheral vascular disease that's beneficial for people who have beneficial for people who have beneficial for people who have you know diabetic issues and poor blood you know diabetic issues and poor blood you know diabetic issues and poor blood flow that's beneficial for moving the flow that's beneficial for moving the flow that's beneficial for moving the lymph around you're getting contraction lymph around you're getting contraction lymph around you're getting contraction of the endothelial of the endothelial of the endothelial lining and all of that so that's some of lining and all of that so that's some of lining and all of that so that's some of the benefits there and i think really the benefits there and i think really the benefits there and i think really beneficial especially if you sit all day beneficial especially if you sit all day beneficial especially if you sit all day or if you travel or if you travel or if you travel if you had to be sedentary because you if you had to be sedentary because you if you had to be sedentary because you have an injury you know all these things have an injury you know all these things have an injury you know all these things um you know you're stuck at home for um you know you're stuck at home for um you know you're stuck at home for whatever reason whatever reason whatever reason you can't walk from an injury that's you can't walk from an injury that's you can't walk from an injury that's where sauna can be helpful i think i
06:00where sauna can be helpful i think i where sauna can be helpful i think i always recommend clients exercise and always recommend clients exercise and always recommend clients exercise and people get out and move and and at least people get out and move and and at least people get out and move and and at least lift weights or do resistance training lift weights or do resistance training lift weights or do resistance training three days a week and walk three days a week and walk three days a week and walk particularly walk after a meal but if particularly walk after a meal but if particularly walk after a meal but if you don't have extra if you don't like you don't have extra if you don't like you don't have extra if you don't like exercise if you've struggled making exercise if you've struggled making exercise if you've struggled making exercise a habit the bare minimum you exercise a habit the bare minimum you exercise a habit the bare minimum you can do is make sauna bathing a habit due can do is make sauna bathing a habit due can do is make sauna bathing a habit due to the fact that it mimics the exercise to the fact that it mimics the exercise to the fact that it mimics the exercise benefits linked with cardiovascular benefits linked with cardiovascular benefits linked with cardiovascular health without actually having to to do health without actually having to to do health without actually having to to do the exercise now i say this with caution the exercise now i say this with caution the exercise now i say this with caution because i want you to exercise however because i want you to exercise however because i want you to exercise however if you just do not like exercise you if you just do not like exercise you if you just do not like exercise you hate going to the gym you don't like hate going to the gym you don't like hate going to the gym you don't like doing this you have hip issues knee doing this you have hip issues knee doing this you have hip issues knee issues whatever at least on a bare issues whatever at least on a bare issues whatever at least on a bare minimum go masana now that being said minimum go masana now that being said minimum go masana now that being said there are synergistic benefits between there are synergistic benefits between there are synergistic benefits between the combination of the two in fact in the combination of the two in fact in the combination of the two in fact in this article as you will see on the this article as you will see on the this article as you will see on the screen here there's benefits within the screen here there's benefits within the screen here there's benefits within the muscle tissue and reducing atrophy of muscle tissue and reducing atrophy of muscle tissue and reducing atrophy of the muscle due to the dramatic increase the muscle due to the dramatic increase the muscle due to the dramatic increase in the function of these so-called heat in the function of these so-called heat in the function of these so-called heat shock proteins shock proteins shock proteins so let's just pause and quickly talk so let's just pause and quickly talk so let's just pause and quickly talk about you know in the past we've
07:00about you know in the past we've about you know in the past we've characterized the the seven to nine characterized the the seven to nine characterized the the seven to nine different hallmarks of aging so these different hallmarks of aging so these different hallmarks of aging so these are these are hallmarks mitochondrial are these are hallmarks mitochondrial are these are hallmarks mitochondrial dysfunction amino senescence um you know dysfunction amino senescence um you know dysfunction amino senescence um you know there's a lot of different hallmarks and there's a lot of different hallmarks and there's a lot of different hallmarks and we've done all sorts of other videos on we've done all sorts of other videos on we've done all sorts of other videos on that that you can check out recently that that you can check out recently that that you can check out recently here in august of 2021 however one of here in august of 2021 however one of here in august of 2021 however one of the hallmarks of aging is loss of the hallmarks of aging is loss of the hallmarks of aging is loss of proteostasis loss of control of protein proteostasis loss of control of protein proteostasis loss of control of protein balance within the cells and what this balance within the cells and what this balance within the cells and what this means and of course you can't look into means and of course you can't look into means and of course you can't look into your cells right now with a commercial your cells right now with a commercial your cells right now with a commercial assay to see if you have assay to see if you have assay to see if you have so-called loss of proteostasis but you so-called loss of proteostasis but you so-called loss of proteostasis but you might see increases in c reactive might see increases in c reactive might see increases in c reactive protein you might see increases in your protein you might see increases in your protein you might see increases in your liver enzymes you might notice you know liver enzymes you might notice you know liver enzymes you might notice you know cloudy thinking cloudy thinking cloudy thinking inability to retrieve words or just kind inability to retrieve words or just kind inability to retrieve words or just kind of stumble in your speech that could be of stumble in your speech that could be of stumble in your speech that could be linked to uh loss of proteostasis linked to uh loss of proteostasis linked to uh loss of proteostasis because it turns out there's this because it turns out there's this because it turns out there's this process known as autophagy process known as autophagy process known as autophagy that we've we've talked about at length that we've we've talked about at length that we've we've talked about at length and so on and uh age-related declines in and so on and uh age-related declines in and so on and uh age-related declines in autophagy can sort of lead to the autophagy can sort of lead to the autophagy can sort of lead to the accumulation of these aggregated accumulation of these aggregated accumulation of these aggregated proteins and it turns out that these
08:00proteins and it turns out that these proteins and it turns out that these heat shock proteins are also involved in heat shock proteins are also involved in heat shock proteins are also involved in maintaining or preventing these maintaining or preventing these maintaining or preventing these accumulation of of misfolded and accumulation of of misfolded and accumulation of of misfolded and dysfunctional proteins so what the dysfunctional proteins so what the dysfunctional proteins so what the research that dr rhonda patrick talked research that dr rhonda patrick talked research that dr rhonda patrick talked about here is various studies have shown about here is various studies have shown about here is various studies have shown about a 40 a 35 to 45 increase in these about a 40 a 35 to 45 increase in these about a 40 a 35 to 45 increase in these heat shock proteins after getting hot heat shock proteins after getting hot heat shock proteins after getting hot and so what there's a sort of this this and so what there's a sort of this this and so what there's a sort of this this hormetic response meaning the body is hormetic response meaning the body is hormetic response meaning the body is trying to anticipate and recover and trying to anticipate and recover and trying to anticipate and recover and adapt from a stressful event and in so adapt from a stressful event and in so adapt from a stressful event and in so doing it's going to affect these heat doing it's going to affect these heat doing it's going to affect these heat shock proteins so shock proteins so shock proteins so that to me i think is really fasting that to me i think is really fasting that to me i think is really fasting again so if we talk about health span again so if we talk about health span again so if we talk about health span preserving your mental faculties as you preserving your mental faculties as you preserving your mental faculties as you age and age and age and most importantly i think preserving most importantly i think preserving most importantly i think preserving muscle mass throughout lifespan we know muscle mass throughout lifespan we know muscle mass throughout lifespan we know that sarcopenia and osteosarcopenic that sarcopenia and osteosarcopenic that sarcopenia and osteosarcopenic obesity mean the combination of muscle obesity mean the combination of muscle obesity mean the combination of muscle loss loss loss with combination of bone loss and fat with combination of bone loss and fat with combination of bone loss and fat gain is this triad that is very gain is this triad that is very gain is this triad that is very problematic and is very common in our problematic and is very common in our problematic and is very common in our society so we can attenuate that society so we can attenuate that society so we can attenuate that potentially
09:00potentially potentially by helping to preserve lean muscle mass by helping to preserve lean muscle mass by helping to preserve lean muscle mass and there's a lot of great images in and there's a lot of great images in and there's a lot of great images in this article that you're seeing now that this article that you're seeing now that this article that you're seeing now that help to support this idea that heat help to support this idea that heat help to support this idea that heat therapy and sauna bathing can help to therapy and sauna bathing can help to therapy and sauna bathing can help to attenuate or decrease uh the attenuate or decrease uh the attenuate or decrease uh the the muscle loss and the age-related the muscle loss and the age-related the muscle loss and the age-related muscle loss so to me i think that's muscle loss so to me i think that's muscle loss so to me i think that's that's really fascinating independent of that's really fascinating independent of that's really fascinating independent of the the the cardiovascular benefits independent of cardiovascular benefits independent of cardiovascular benefits independent of the endothelial function enhancement so the endothelial function enhancement so the endothelial function enhancement so individuals with hypertension or individuals with hypertension or individuals with hypertension or elevated blood pressure have a elevated blood pressure have a elevated blood pressure have a dysfunctional endothelium so if you dysfunctional endothelium so if you dysfunctional endothelium so if you think about you know your artery here think about you know your artery here think about you know your artery here the the endothelial layer is what's the the endothelial layer is what's the the endothelial layer is what's visible you know if you were if you were visible you know if you were if you were visible you know if you were if you were a little microscoping and floating a little microscoping and floating a little microscoping and floating through your your vasculature through your your vasculature through your your vasculature those cells are influenced by a nicotine those cells are influenced by a nicotine those cells are influenced by a nicotine by cigarette smoke by toxins by by cigarette smoke by toxins by by cigarette smoke by toxins by fatty acids and so those can become fatty acids and so those can become fatty acids and so those can become dysfunctional and that leads to things dysfunctional and that leads to things dysfunctional and that leads to things like like like erectile dysfunction that leads to erectile dysfunction that leads to erectile dysfunction that leads to things like high blood pressure and so things like high blood pressure and so things like high blood pressure and so the the contraction and relaxation of the the contraction and relaxation of the the contraction and relaxation of the
10:00the of the arterial system uh and and the of the arterial system uh and and the of the arterial system uh and and the the circulatory system when you get hot the circulatory system when you get hot the circulatory system when you get hot helps you exercise that critically helps you exercise that critically helps you exercise that critically important functional unit of your car important functional unit of your car important functional unit of your car vascular system called the endothelial vascular system called the endothelial vascular system called the endothelial cells now so for men and women who are cells now so for men and women who are cells now so for men and women who are concerned about um healthy sex life and concerned about um healthy sex life and concerned about um healthy sex life and all that endothelial dysfunction also all that endothelial dysfunction also all that endothelial dysfunction also means means means erectile dysfunction so these are the erectile dysfunction so these are the erectile dysfunction so these are the same disease okay so this is important i same disease okay so this is important i same disease okay so this is important i know a lot of men are care so much about know a lot of men are care so much about know a lot of men are care so much about testosterone they should also care about testosterone they should also care about testosterone they should also care about their endothelium their endothelium their endothelium and and so forth so sauna therapy might and and so forth so sauna therapy might and and so forth so sauna therapy might be beneficial there okay so we're going be beneficial there okay so we're going be beneficial there okay so we're going to get into some of the other benefits to get into some of the other benefits to get into some of the other benefits here uh about the heart we know that here uh about the heart we know that here uh about the heart we know that ultimately severe covenanting is a ultimately severe covenanting is a ultimately severe covenanting is a disease of the heart it's a disease of the heart it's a disease of the heart it's a cardiovascular it's a vascular disease cardiovascular it's a vascular disease cardiovascular it's a vascular disease and one of the best things and one of the best things and one of the best things that you can do for your heart that you can do for your heart that you can do for your heart independent of exercise and eating well independent of exercise and eating well independent of exercise and eating well and getting good sleep is getting hot on and getting good sleep is getting hot on and getting good sleep is getting hot on purpose in the sauna okay so just to purpose in the sauna okay so just to purpose in the sauna okay so just to summarize in terms of time get to the summarize in terms of time get to the summarize in terms of time get to the point where you're sufficiently hot and point where you're sufficiently hot and point where you're sufficiently hot and maybe push it for another minute or two
11:00maybe push it for another minute or two maybe push it for another minute or two and get out you don't want to get stuck and get out you don't want to get stuck and get out you don't want to get stuck on this thing well i heard joe rogan on this thing well i heard joe rogan on this thing well i heard joe rogan goes in for 27 minutes don't get into goes in for 27 minutes don't get into goes in for 27 minutes don't get into that everyone's a little bit different that everyone's a little bit different that everyone's a little bit different and by the way my friends and by the way my friends and by the way my friends you know like i said we have a finish you know like i said we have a finish you know like i said we have a finish sauna we did the infrared sauna we did sauna we did the infrared sauna we did sauna we did the infrared sauna we did all that i will tell you through all that i will tell you through all that i will tell you through hundreds if not thousands of sessions hundreds if not thousands of sessions hundreds if not thousands of sessions that i've gone through myself over the that i've gone through myself over the that i've gone through myself over the years years years some days are better than others some some days are better than others some some days are better than others some days i can do on the top bench in arsana days i can do on the top bench in arsana days i can do on the top bench in arsana which gets up to 230 some odd degrees which gets up to 230 some odd degrees which gets up to 230 some odd degrees with the aioli and the steam and the with the aioli and the steam and the with the aioli and the steam and the essential oils in there essential oils in there essential oils in there some days i can bear that for 12 minutes some days i can bear that for 12 minutes some days i can bear that for 12 minutes other days it's like three minutes right other days it's like three minutes right other days it's like three minutes right so your stress response changes and so so your stress response changes and so so your stress response changes and so therefore please don't get stuck on this therefore please don't get stuck on this therefore please don't get stuck on this sort of western allopathic prescriptive sort of western allopathic prescriptive sort of western allopathic prescriptive mindset of i have to do 20 minutes five mindset of i have to do 20 minutes five mindset of i have to do 20 minutes five days a week it can be 15 minutes one day days a week it can be 15 minutes one day days a week it can be 15 minutes one day it can be 23 minutes another day you're it can be 23 minutes another day you're it can be 23 minutes another day you're gonna be totally fine get to the point gonna be totally fine get to the point gonna be totally fine get to the point where you're like okay i've had enough where you're like okay i've had enough where you're like okay i've had enough i'm gonna take a break now trust your i'm gonna take a break now trust your i'm gonna take a break now trust your intuition trust your body okay don't try intuition trust your body okay don't try intuition trust your body okay don't try and push it okay now the thing about and push it okay now the thing about and push it okay now the thing about these heat shock proteins is they can be these heat shock proteins is they can be these heat shock proteins is they can be increased their expression can be
12:00increased their expression can be increased their expression can be increased for up to 48 hours and increased for up to 48 hours and increased for up to 48 hours and the the delta the change from baseline the the delta the change from baseline the the delta the change from baseline tends to get better and better in tends to get better and better in tends to get better and better in individuals as they become more individuals as they become more individuals as they become more acclimated to heat therapy so what that acclimated to heat therapy so what that acclimated to heat therapy so what that means is you take a novice person who's means is you take a novice person who's means is you take a novice person who's never gone on a sauna okay the the delta never gone on a sauna okay the the delta never gone on a sauna okay the the delta the relative increase in their heat the relative increase in their heat the relative increase in their heat shock proteins might be say to an shock proteins might be say to an shock proteins might be say to an arbitrary from 100 to 120 as this paper arbitrary from 100 to 120 as this paper arbitrary from 100 to 120 as this paper talks about where as an individual who's talks about where as an individual who's talks about where as an individual who's acclimated it's going to actually acclimated it's going to actually acclimated it's going to actually increase to say from 100 to like 200 increase to say from 100 to like 200 increase to say from 100 to like 200 percent okay so it's one of these things percent okay so it's one of these things percent okay so it's one of these things just like with weightlifting just like with weightlifting just like with weightlifting or hiking whatever as you get more fit or hiking whatever as you get more fit or hiking whatever as you get more fit you can perform more work and so this is you can perform more work and so this is you can perform more work and so this is really important um in terms of making really important um in terms of making really important um in terms of making this a practice and i know not all of us this a practice and i know not all of us this a practice and i know not all of us have access unfortunately to asana or have access unfortunately to asana or have access unfortunately to asana or community saunas like there is in community saunas like there is in community saunas like there is in finland or russia or things like that finland or russia or things like that finland or russia or things like that but i think this should be part of our but i think this should be part of our but i think this should be part of our culture which is which is pretty culture which is which is pretty culture which is which is pretty fascinating so uh really good data there fascinating so uh really good data there fascinating so uh really good data there now let's finish off on the immune now let's finish off on the immune now let's finish off on the immune system this is important and
13:00system this is important and system this is important and we've talked about cytokines and we've talked about cytokines and we've talked about cytokines and interleukins and things like that on interleukins and things like that on interleukins and things like that on this podcast these are the signaling this podcast these are the signaling this podcast these are the signaling molecules that the immune system uses to molecules that the immune system uses to molecules that the immune system uses to communicate now when you hear about communicate now when you hear about communicate now when you hear about interleukins particularly interleukin-6 interleukins particularly interleukin-6 interleukins particularly interleukin-6 that brings up this this sort of that brings up this this sort of that brings up this this sort of connotation of inflammation but even connotation of inflammation but even connotation of inflammation but even exercise or moving your muscles exercise or moving your muscles exercise or moving your muscles increases levels of interleukin 6. now increases levels of interleukin 6. now increases levels of interleukin 6. now it turns out that transient increases in it turns out that transient increases in it turns out that transient increases in interleukin-6 are favorable so when you interleukin-6 are favorable so when you interleukin-6 are favorable so when you move your muscles after exerci during move your muscles after exerci during move your muscles after exerci during exercise and after there's an increase exercise and after there's an increase exercise and after there's an increase temporarily in an interleukin-6. it's temporarily in an interleukin-6. it's temporarily in an interleukin-6. it's not permanent doesn't last forever it's not permanent doesn't last forever it's not permanent doesn't last forever it's involved in the adaptations that are involved in the adaptations that are involved in the adaptations that are occurred to help you get stronger and to occurred to help you get stronger and to occurred to help you get stronger and to have a better next exercise session have a better next exercise session have a better next exercise session it turns out that when you go in the it turns out that when you go in the it turns out that when you go in the sauna it also increases interleukin-6 sauna it also increases interleukin-6 sauna it also increases interleukin-6 transiently okay so this is going to be transiently okay so this is going to be transiently okay so this is going to be favorable and part of this might be to favorable and part of this might be to favorable and part of this might be to help preserve help preserve help preserve you know muscle mass and prevent atrophy you know muscle mass and prevent atrophy you know muscle mass and prevent atrophy uh and doing other things that's one of uh and doing other things that's one of uh and doing other things that's one of the benefits but another beneficial
14:00the benefits but another beneficial the benefits but another beneficial interleukin that's increased that's interleukin that's increased that's interleukin that's increased that's often not talked about is interleukin-10 often not talked about is interleukin-10 often not talked about is interleukin-10 so il-10 is involved in affecting these so il-10 is involved in affecting these so il-10 is involved in affecting these t regulatory cells of your immune system t regulatory cells of your immune system t regulatory cells of your immune system so a lot of us have this intolerant so a lot of us have this intolerant so a lot of us have this intolerant immune system where during the immune system where during the immune system where during the springtime we have allergies if we have springtime we have allergies if we have springtime we have allergies if we have gluten or wheat or corn gluten or wheat or corn gluten or wheat or corn our joints ache we get a headache we our joints ache we get a headache we our joints ache we get a headache we feel you know allergic feel you know allergic feel you know allergic um there's a lot of peanut allergies um there's a lot of peanut allergies um there's a lot of peanut allergies everywhere so our immune system is everywhere so our immune system is everywhere so our immune system is already just ready uh it's intolerant already just ready uh it's intolerant already just ready uh it's intolerant it's like that agitated parent if you it's like that agitated parent if you it's like that agitated parent if you say one more thing they're just going to say one more thing they're just going to say one more thing they're just going to explode like the kid just explode like the kid just explode like the kid just asked for direction one more time hey asked for direction one more time hey asked for direction one more time hey mom are we there yet and the mom just mom are we there yet and the mom just mom are we there yet and the mom just freaks out right so our immune system is freaks out right so our immune system is freaks out right so our immune system is much like that now what helps to sort of much like that now what helps to sort of much like that now what helps to sort of balance and increase the tolerance in balance and increase the tolerance in balance and increase the tolerance in our immune system is a critical part of our immune system is a critical part of our immune system is a critical part of your immune system called the t your immune system called the t your immune system called the t regulatory cells and these t regulatory regulatory cells and these t regulatory regulatory cells and these t regulatory cells are inducible some people have cells are inducible some people have cells are inducible some people have higher levels some people have lower higher levels some people have lower higher levels some people have lower levels it turns out that interleukin 10 levels it turns out that interleukin 10 levels it turns out that interleukin 10 influences these critically important t influences these critically important t influences these critically important t regulatory cells and as fate would have
15:00regulatory cells and as fate would have regulatory cells and as fate would have it going into the sauna getting hot on it going into the sauna getting hot on it going into the sauna getting hot on purpose helps to guess what improve the purpose helps to guess what improve the purpose helps to guess what improve the activity of interleukin 10 and the activity of interleukin 10 and the activity of interleukin 10 and the signaling of il-10 possibly impacting signaling of il-10 possibly impacting signaling of il-10 possibly impacting the immune system and the t regulatory the immune system and the t regulatory the immune system and the t regulatory cells cells cells so this is not to say that sonotherapy so this is not to say that sonotherapy so this is not to say that sonotherapy cures or prevents or treats disease this cures or prevents or treats disease this cures or prevents or treats disease this is just to say that it has a favorable is just to say that it has a favorable is just to say that it has a favorable hormetic effect hormetic effect hormetic effect on the immune system it turns out so i on the immune system it turns out so i on the immune system it turns out so i think that that's pretty fascinating but think that that's pretty fascinating but think that that's pretty fascinating but uh as i mentioned if you're into this uh as i mentioned if you're into this uh as i mentioned if you're into this and you like to understand the and you like to understand the and you like to understand the physiology and the science and you want physiology and the science and you want physiology and the science and you want to nudge a loved one like you're you to nudge a loved one like you're you to nudge a loved one like you're you know i'm always nudging my dad you know know i'm always nudging my dad you know know i'm always nudging my dad you know like dad you got to get a sauna come on like dad you got to get a sauna come on like dad you got to get a sauna come on like let's go you know i'm trying to get like let's go you know i'm trying to get like let's go you know i'm trying to get my mom to get involved in this as well my mom to get involved in this as well my mom to get involved in this as well because for some people because for some people because for some people they're like i don't i don't know why i they're like i don't i don't know why i they're like i don't i don't know why i would want to do that i don't like to would want to do that i don't like to would want to do that i don't like to get too hot i don't like the heat right get too hot i don't like the heat right get too hot i don't like the heat right like well there's all these benefits like well there's all these benefits like well there's all these benefits that accompany the practice that accompany the practice that accompany the practice plus it's really relaxing your sleep is plus it's really relaxing your sleep is plus it's really relaxing your sleep is better better better as the study talks about it improves as the study talks about it improves as the study talks about it improves heart rate variability we know that that
16:00heart rate variability we know that that heart rate variability we know that that is a proxy linked with all these is a proxy linked with all these is a proxy linked with all these beneficial outcomes reduced morbidity beneficial outcomes reduced morbidity beneficial outcomes reduced morbidity mortality so there's a lot of beneficial mortality so there's a lot of beneficial mortality so there's a lot of beneficial things reductions in blood pressure things reductions in blood pressure things reductions in blood pressure you know improvement in in brain health you know improvement in in brain health you know improvement in in brain health and cognition and all that so friends and cognition and all that so friends and cognition and all that so friends definitely check out this paper by definitely check out this paper by definitely check out this paper by rhonda patrick hopefully you enjoyed rhonda patrick hopefully you enjoyed rhonda patrick hopefully you enjoyed some of the images here on the youtube some of the images here on the youtube some of the images here on the youtube version if you're listening in itunes version if you're listening in itunes version if you're listening in itunes please check out the show notes and you please check out the show notes and you please check out the show notes and you can see some of these images again the can see some of these images again the can see some of these images again the title here is sauna use as a lifestyle title here is sauna use as a lifestyle title here is sauna use as a lifestyle practice to extend health span ron and practice to extend health span ron and practice to extend health span ron and patrick and teresa johnson so thank you patrick and teresa johnson so thank you patrick and teresa johnson so thank you uh ladies for putting that paper out uh ladies for putting that paper out uh ladies for putting that paper out there for continuing to evolve this there for continuing to evolve this there for continuing to evolve this conversation and helping us to better conversation and helping us to better conversation and helping us to better understand the mechanisms understand the mechanisms understand the mechanisms linked to regular sauna bathing i linked to regular sauna bathing i linked to regular sauna bathing i encourage you to make this a practice encourage you to make this a practice encourage you to make this a practice please check out hightechhealth.com please check out hightechhealth.com please check out hightechhealth.com they are a great maker of low emf they are a great maker of low emf they are a great maker of low emf at home in fred saunas we had our unit at home in fred saunas we had our unit at home in fred saunas we had our unit for four years and then i we sold it to for four years and then i we sold it to for four years and then i we sold it to friends and they're using it like every friends and they're using it like every friends and they're using it like every day this thing's a work works because we day this thing's a work works because we day this thing's a work works because we use the heck out of it so definitely use the heck out of it so definitely use the heck out of it so definitely encourage you to do that in a ventilated encourage you to do that in a ventilated encourage you to do that in a ventilated space remember open your windows get a
17:00space remember open your windows get a space remember open your windows get a you know get an electrician out there you know get an electrician out there you know get an electrician out there install a fan so that you can get air install a fan so that you can get air install a fan so that you can get air because because because you're going to sweat your butt off you're going to sweat your butt off you're going to sweat your butt off which is part of the link to the health which is part of the link to the health which is part of the link to the health benefits as dr rhonda patrick talks benefits as dr rhonda patrick talks benefits as dr rhonda patrick talks about in this from the blood urine sweat about in this from the blood urine sweat about in this from the blood urine sweat study by dr steven jennis in study by dr steven jennis in study by dr steven jennis in edmonton alberta i think he is um he did edmonton alberta i think he is um he did edmonton alberta i think he is um he did a study finding that sauna bathing in a study finding that sauna bathing in a study finding that sauna bathing in the urine in the sweat enhances the the urine in the sweat enhances the the urine in the sweat enhances the excretion of cadmium lead uh what else excretion of cadmium lead uh what else excretion of cadmium lead uh what else it was was mercury part of them i think it was was mercury part of them i think it was was mercury part of them i think it was mercury arsenic so all of the it was mercury arsenic so all of the it was mercury arsenic so all of the heavy metals that are commonly increased heavy metals that are commonly increased heavy metals that are commonly increased in individuals living in near cities and in individuals living in near cities and in individuals living in near cities and drinking unfiltered water are guess what drinking unfiltered water are guess what drinking unfiltered water are guess what they're excreted in the in the urine and they're excreted in the in the urine and they're excreted in the in the urine and the sweat when you go in the sauna so the sweat when you go in the sauna so the sweat when you go in the sauna so that's one of the health benefits as that's one of the health benefits as that's one of the health benefits as well but along with those those you know well but along with those those you know well but along with those those you know unhealthy minerals and unhealthy minerals and unhealthy minerals and sort of toxins guess what in the sweat sort of toxins guess what in the sweat sort of toxins guess what in the sweat you release a lot of healthy things like you release a lot of healthy things like you release a lot of healthy things like magnesium like zinc like sodium so you magnesium like zinc like sodium so you magnesium like zinc like sodium so you want to replenish some of those minerals want to replenish some of those minerals want to replenish some of those minerals and electrolytes and all that so i do and electrolytes and all that so i do and electrolytes and all that so i do just want to let you know one of the just want to let you know one of the just want to let you know one of the things that we've been using a long time
18:00things that we've been using a long time things that we've been using a long time is my relaxing calm by myoscience what's is my relaxing calm by myoscience what's is my relaxing calm by myoscience what's unique about it is it has potassium it unique about it is it has potassium it unique about it is it has potassium it has taurine taurine is an amino acid has taurine taurine is an amino acid has taurine taurine is an amino acid that's really intimately involved in that's really intimately involved in that's really intimately involved in electrolyte and hydration health uh it electrolyte and hydration health uh it electrolyte and hydration health uh it has l-theanine it has gaba so it really has l-theanine it has gaba so it really has l-theanine it has gaba so it really helps to not only support and replenish helps to not only support and replenish helps to not only support and replenish some of the lost minerals and some of the lost minerals and some of the lost minerals and electrolytes after the sauna but it's electrolytes after the sauna but it's electrolytes after the sauna but it's very relaxing so l-theanine and gaba very relaxing so l-theanine and gaba very relaxing so l-theanine and gaba and also has inositol as well so you can and also has inositol as well so you can and also has inositol as well so you can check that out over at myoscience.com check that out over at myoscience.com check that out over at myoscience.com use the coupon code podcast use the coupon code podcast use the coupon code podcast oftentimes if i'm doing multiple sauna oftentimes if i'm doing multiple sauna oftentimes if i'm doing multiple sauna sessions i'll add in two capsules of sessions i'll add in two capsules of sessions i'll add in two capsules of zinc absorb which is a zinc zinc absorb which is a zinc zinc absorb which is a zinc bischolistinate chelate a very bischolistinate chelate a very bischolistinate chelate a very bioavailable form of zinc and so you're bioavailable form of zinc and so you're bioavailable form of zinc and so you're getting your zinc you're getting your getting your zinc you're getting your getting your zinc you're getting your electrolytes and just sprinkle in some electrolytes and just sprinkle in some electrolytes and just sprinkle in some real salt and you have pretty much real salt and you have pretty much real salt and you have pretty much everything covered there and so you everything covered there and so you everything covered there and so you won't get cramps or things like that if won't get cramps or things like that if won't get cramps or things like that if you you you are going to bed and you're sweating are going to bed and you're sweating are going to bed and you're sweating your butt off in the sauna so definitely your butt off in the sauna so definitely your butt off in the sauna so definitely check that out over at myoscience.com check that out over at myoscience.com be sure to hydrate yourself after the be sure to hydrate yourself after the be sure to hydrate yourself after the sauna and i do just want to mention sauna and i do just want to mention sauna and i do just want to mention there was one contraindication with there was one contraindication with there was one contraindication with sauna use for men and that was
19:00sauna use for men and that was sauna use for men and that was potentially changing in a negative way potentially changing in a negative way potentially changing in a negative way sperm motility so if you're trying to sperm motility so if you're trying to sperm motility so if you're trying to have a baby and your husband is cranking have a baby and your husband is cranking have a baby and your husband is cranking sauna sessions every day and you're sauna sessions every day and you're sauna sessions every day and you're having challenges there you might want having challenges there you might want having challenges there you might want to take a break there so that was to take a break there so that was to take a break there so that was something that i thought was interesting something that i thought was interesting something that i thought was interesting so i want to thank dr rhonda patrick for so i want to thank dr rhonda patrick for so i want to thank dr rhonda patrick for putting that piece of literature in putting that piece of literature in putting that piece of literature in there i was not aware of that so there i was not aware of that so there i was not aware of that so that was one of the few that was one of the few that was one of the few contraindications contraindications contraindications known uh with sauna bathing and getting known uh with sauna bathing and getting known uh with sauna bathing and getting hot on purpose is potential changes in hot on purpose is potential changes in hot on purpose is potential changes in sperm and you know sperm are getting hot sperm and you know sperm are getting hot sperm and you know sperm are getting hot um maybe that that affects their um maybe that that affects their um maybe that that affects their lifespan right so if you're trying to lifespan right so if you're trying to lifespan right so if you're trying to have kids maybe take a little a little have kids maybe take a little a little have kids maybe take a little a little break on the sauna for a month or two break on the sauna for a month or two break on the sauna for a month or two and uh and so on so friends i'm grateful and uh and so on so friends i'm grateful and uh and so on so friends i'm grateful that you're still here thanks for that that you're still here thanks for that that you're still here thanks for that like button thank you for subscribing like button thank you for subscribing like button thank you for subscribing and sharing this content hopefully you and sharing this content hopefully you and sharing this content hopefully you found it helpful and i really really found it helpful and i really really found it helpful and i really really encourage you and all of my clients encourage you and all of my clients encourage you and all of my clients anyone in my life to get a sauna start anyone in my life to get a sauna start anyone in my life to get a sauna start to save now for an infrared sauna it can to save now for an infrared sauna it can to save now for an infrared sauna it can be a one person make it a practice it be a one person make it a practice it be a one person make it a practice it will change your life and your body and will change your life and your body and will change your life and your body and hopefully enhance your longevity and hopefully enhance your longevity and hopefully enhance your longevity and health span so we'll catch you in a
20:00health span so we'll catch you in a health span so we'll catch you in a future podcast down the road have a future podcast down the road have a future podcast down the road have a great one guys bye now