Harnessing Heat: The Transformative Benefits of Sauna for Heart Health and Longevity - Full Transcript

00:00our next speaker is a very well-known if our next speaker is a very well-known if not famous individual who has been not famous individual who has been not famous individual who has been devoted her PhD life mainly to that of devoted her PhD life mainly to that of devoted her PhD life mainly to that of finding working on the aging process on finding working on the aging process on finding working on the aging process on areas in which disease prevention could areas in which disease prevention could areas in which disease prevention could occur and and in looking for different occur and and in looking for different occur and and in looking for different and new modalities that may affect the and new modalities that may affect the and new modalities that may affect the aging process and today dr. Rhonda aging process and today dr. Rhonda aging process and today dr. Rhonda Patrick he's going to talk to us about a Patrick he's going to talk to us about a Patrick he's going to talk to us about a new modality that may have applications new modality that may have applications new modality that may have applications to for a lot of us and for which who to for a lot of us and for which who to for a lot of us and for which who knows you may be wanting to write a knows you may be wanting to write a knows you may be wanting to write a prescription for at some point so if prescription for at some point so if prescription for at some point so if without that run if you would come without that run if you would come without that run if you would come forward and we were looking forward to forward and we were looking forward to forward and we were looking forward to your talk

01:00thank you so much dr. bruce murphy for thank you so much dr. bruce murphy for the invitation for that very flattering the invitation for that very flattering the invitation for that very flattering introduction as Bruce mentioned my name introduction as Bruce mentioned my name introduction as Bruce mentioned my name is Rhonda Patrick and I have a PhD so is Rhonda Patrick and I have a PhD so is Rhonda Patrick and I have a PhD so I'm not a medical doctor so all you're I'm not a medical doctor so all you're I'm not a medical doctor so all you're very technical questions about a or tech very technical questions about a or tech very technical questions about a or tech or left ventricular function and all or left ventricular function and all or left ventricular function and all that stuff I may not be able to answer I that stuff I may not be able to answer I that stuff I may not be able to answer I so you may notice that the title of my so you may notice that the title of my so you may notice that the title of my talk actually that's not the title I talk actually that's not the title I talk actually that's not the title I skipped it it's not it doesn't actually skipped it it's not it doesn't actually skipped it it's not it doesn't actually match what's on your syllabus and that's match what's on your syllabus and that's match what's on your syllabus and that's because when I was told that I was going because when I was told that I was going because when I was told that I was going to give a talk at the healthy heart to give a talk at the healthy heart to give a talk at the healthy heart conference I got really really excited conference I got really really excited conference I got really really excited because I saw this amazing opportunity because I saw this amazing opportunity because I saw this amazing opportunity to talk about something that I am very to talk about something that I am very to talk about something that I am very passionate about and convinced will be passionate about and convinced will be passionate about and convinced will be part of standard of care in the next 10

02:00part of standard of care in the next 10 part of standard of care in the next 10 years for the prevention and treatment years for the prevention and treatment years for the prevention and treatment for a variety of different for a variety of different for a variety of different cardiovascular related related cardiovascular related related cardiovascular related related conditions and so I decided instead of conditions and so I decided instead of conditions and so I decided instead of talking about 20 different things that talking about 20 different things that talking about 20 different things that may help you stave off the aging process may help you stave off the aging process may help you stave off the aging process and live healthier I thought I would and live healthier I thought I would and live healthier I thought I would kind of do a deep dive into one thing kind of do a deep dive into one thing kind of do a deep dive into one thing that I think will stave off the aging that I think will stave off the aging that I think will stave off the aging process and help you live longer but process and help you live longer but process and help you live longer but also particularly has a very robust also particularly has a very robust also particularly has a very robust effect on cardiovascular health so over effect on cardiovascular health so over effect on cardiovascular health so over the next 30 minutes or so I'm gonna try the next 30 minutes or so I'm gonna try the next 30 minutes or so I'm gonna try to convince everyone here today that you to convince everyone here today that you to convince everyone here today that you should be sitting in a hot box for about should be sitting in a hot box for about should be sitting in a hot box for about 20 minutes a day at least a couple times 20 minutes a day at least a couple times 20 minutes a day at least a couple times a week and not only should you be a week and not only should you be a week and not only should you be sitting in a hot box but you people you sitting in a hot box but you people you sitting in a hot box but you people you care about and perhaps your patients as care about and perhaps your patients as care about and perhaps your patients as well so that's that's kind of the agenda well so that's that's kind of the agenda well so that's that's kind of the agenda today right so over the past few decades

03:00today right so over the past few decades today right so over the past few decades there's been emerging research very there's been emerging research very there's been emerging research very compelling research observational compelling research observational compelling research observational studies prospective studies studies prospective studies studies prospective studies interventional trials as well as interventional trials as well as interventional trials as well as mechanistic studies that suggest that mechanistic studies that suggest that mechanistic studies that suggest that sauna bathing improves overall health sauna bathing improves overall health sauna bathing improves overall health and we're going to talk about at least and we're going to talk about at least and we're going to talk about at least sample a few of all those types of sample a few of all those types of sample a few of all those types of studies today so probably studies today so probably studies today so probably the largest prospective studies have the largest prospective studies have the largest prospective studies have come out of Eastern Finland and they're come out of Eastern Finland and they're come out of Eastern Finland and they're using a cohort of people that is part of using a cohort of people that is part of using a cohort of people that is part of a study called the coupie Oh ischemic a study called the coupie Oh ischemic a study called the coupie Oh ischemic heart disease risk factor study and that heart disease risk factor study and that heart disease risk factor study and that study is a very long ongoing perspective study is a very long ongoing perspective study is a very long ongoing perspective study that started back in the 80s it study that started back in the 80s it study that started back in the 80s it includes a few thousand individuals men includes a few thousand individuals men includes a few thousand individuals men and women and people are followed for and women and people are followed for and women and people are followed for you know 20 years or so and looked at of you know 20 years or so and looked at of you know 20 years or so and looked at of a variety of different diseases are a variety of different diseases are a variety of different diseases are looked at so a study was published a few looked at so a study was published a few looked at so a study was published a few years years ago in the Journal of years years ago in the Journal of years years ago in the Journal of American medicine JAMA internal medicine American medicine JAMA internal medicine American medicine JAMA internal medicine sorry and what that study looked at was sorry and what that study looked at was sorry and what that study looked at was in this specific case it was men about

04:00in this specific case it was men about in this specific case it was men about 2300 men that had you know at least one 2300 men that had you know at least one 2300 men that had you know at least one risk factor for cardiovascular disease risk factor for cardiovascular disease risk factor for cardiovascular disease and it looked at sauna bathing and its and it looked at sauna bathing and its and it looked at sauna bathing and its overall effect on longevity as well as a overall effect on longevity as well as a overall effect on longevity as well as a variety of different cardiovascular variety of different cardiovascular variety of different cardiovascular related diseases and what it found is related diseases and what it found is related diseases and what it found is that sudden cardiac death so looking at that sudden cardiac death so looking at that sudden cardiac death so looking at sudden cardiac death men that use the sudden cardiac death men that use the sudden cardiac death men that use the sauna two to three times a week had 22% sauna two to three times a week had 22% sauna two to three times a week had 22% lower sudden cardiac death compared to lower sudden cardiac death compared to lower sudden cardiac death compared to men that use this on a one-timer week men that use this on a one-timer week men that use this on a one-timer week men that used this on a four to seven men that used this on a four to seven men that used this on a four to seven times a week had a 63 percent lower times a week had a 63 percent lower times a week had a 63 percent lower sudden cardiac death compared to men sudden cardiac death compared to men sudden cardiac death compared to men that used this on a one-timer week so that used this on a one-timer week so that used this on a one-timer week so there was a dose-dependent effect in there was a dose-dependent effect in there was a dose-dependent effect in terms of frequency and also there was a terms of frequency and also there was a terms of frequency and also there was a dose-dependent effect on duration time dose-dependent effect on duration time dose-dependent effect on duration time spent in the sauna so spending at least spent in the sauna so spending at least spent in the sauna so spending at least 11 minutes in the sauna there was about 11 minutes in the sauna there was about 11 minutes in the sauna there was about a seven percent lower risk of sudden a seven percent lower risk of sudden a seven percent lower risk of sudden cardiac death and spending at least cardiac death and spending at least cardiac death and spending at least greater than 19 minutes so 20 minutes in greater than 19 minutes so 20 minutes in greater than 19 minutes so 20 minutes in the sauna the sauna the sauna there was about a 50 percent reduction there was about a 50 percent reduction there was about a 50 percent reduction in sudden cardiac death so the duration

05:00in sudden cardiac death so the duration in sudden cardiac death so the duration was also very important and of course was also very important and of course was also very important and of course the data was adjusted for a variety of the data was adjusted for a variety of the data was adjusted for a variety of potential confounding factors potential confounding factors potential confounding factors cholesterol triglycerides hypertension cholesterol triglycerides hypertension cholesterol triglycerides hypertension socioeconomic status physical activity socioeconomic status physical activity socioeconomic status physical activity things like that in addition to sudden things like that in addition to sudden things like that in addition to sudden cardiac death coronary artery heart cardiac death coronary artery heart cardiac death coronary artery heart related death and also cardiovascular so related death and also cardiovascular so related death and also cardiovascular so fatal cardiovascular mortality was also fatal cardiovascular mortality was also fatal cardiovascular mortality was also looked at and again dose dependent looked at and again dose dependent looked at and again dose dependent effect so men that used this on a 2 to 3 effect so men that used this on a 2 to 3 effect so men that used this on a 2 to 3 times a week times a week times a week had like a 23 percent lower had like a 23 percent lower had like a 23 percent lower coronary heart disease related death and coronary heart disease related death and coronary heart disease related death and if they use this on a forty seven times if they use this on a forty seven times if they use this on a forty seven times a week jumped up to like forty three a week jumped up to like forty three a week jumped up to like forty three percent lower mortality risk compared to percent lower mortality risk compared to percent lower mortality risk compared to men that use this on a one time a week men that use this on a one time a week men that use this on a one time a week and we see a very similar trend for for and we see a very similar trend for for and we see a very similar trend for for cardiovascular related mortality twenty cardiovascular related mortality twenty cardiovascular related mortality twenty seven times up twenty four seven percent seven times up twenty four seven percent seven times up twenty four seven percent lower for men that use this on it two lower for men that use this on it two lower for men that use this on it two three times a week and fifty percent three times a week and fifty percent three times a week and fifty percent lower for men that use this on a forty lower for men that use this on a forty lower for men that use this on a forty seven times a week seven times a week seven times a week so again nice dose dependent effect so again nice dose dependent effect so again nice dose dependent effect sauna bathing also affects stroke risk

06:00sauna bathing also affects stroke risk sauna bathing also affects stroke risk this also is using the the coupie oh this also is using the the coupie oh this also is using the the coupie oh I'll use I'll refer to refer to it as I'll use I'll refer to refer to it as I'll use I'll refer to refer to it as the coupie of study for short this study the coupie of study for short this study the coupie of study for short this study was published in the Journal of was published in the Journal of was published in the Journal of neurology and it also found that the neurology and it also found that the neurology and it also found that the sauna effect positively affected stroke sauna effect positively affected stroke sauna effect positively affected stroke risk and this was a variety of different risk and this was a variety of different risk and this was a variety of different types of stroke so using this on a two types of stroke so using this on a two types of stroke so using this on a two to three times a week to three times a week to three times a week there was about a fourteen percent lower there was about a fourteen percent lower there was about a fourteen percent lower stroke risk using the sauna forty seven stroke risk using the sauna forty seven stroke risk using the sauna forty seven times a week there was about a sixty times a week there was about a sixty times a week there was about a sixty percent lower stroke risk in both men percent lower stroke risk in both men percent lower stroke risk in both men and women compared to men and women that and women compared to men and women that and women compared to men and women that only used this on a one time a week only used this on a one time a week only used this on a one time a week hypertension is also affected so so hypertension is also affected so so hypertension is also affected so so hypertension's probably one of those hypertension's probably one of those hypertension's probably one of those things that has really repeatedly and things that has really repeatedly and things that has really repeatedly and consistently been shown to be affected consistently been shown to be affected consistently been shown to be affected by sauna use and again there was a by sauna use and again there was a by sauna use and again there was a dose-dependent effect where using this dose-dependent effect where using this dose-dependent effect where using this on a four to seven times a week had the on a four to seven times a week had the on a four to seven times a week had the most robust effect we're talking about most robust effect we're talking about most robust effect we're talking about about a 50% reduction in risk of about a 50% reduction in risk of about a 50% reduction in risk of hypertension in fact just a single hypertension in fact just a single hypertension in fact just a single exposure to a thirty minute

07:00exposure to a thirty minute exposure to a thirty minute Finnish sauna is able to lower blood Finnish sauna is able to lower blood Finnish sauna is able to lower blood pressure in about it was about a hundred pressure in about it was about a hundred pressure in about it was about a hundred people or so in this study that had at people or so in this study that had at people or so in this study that had at least one cardiovascular risk factor and least one cardiovascular risk factor and least one cardiovascular risk factor and after doing the thirty minutes on a after doing the thirty minutes on a after doing the thirty minutes on a session blood pressure was lowered and session blood pressure was lowered and session blood pressure was lowered and also arterial compliance was improved so also arterial compliance was improved so also arterial compliance was improved so the ability of the blood vessels to the ability of the blood vessels to the ability of the blood vessels to expand and contract in response to expand and contract in response to expand and contract in response to changing pressure so that's also been changing pressure so that's also been changing pressure so that's also been shown in fact more than one study has shown in fact more than one study has shown in fact more than one study has shown this so most of the studies that shown this so most of the studies that shown this so most of the studies that I've mentioned up until this point have I've mentioned up until this point have I've mentioned up until this point have been using what's called a Finnish sauna been using what's called a Finnish sauna been using what's called a Finnish sauna which is basically dry sauna but not dry which is basically dry sauna but not dry which is basically dry sauna but not dry it uses its it uses hot water to that's it uses its it uses hot water to that's it uses its it uses hot water to that's thrown on on rocks and increases thrown on on rocks and increases thrown on on rocks and increases humidity so these signs are typically humidity so these signs are typically humidity so these signs are typically around 170 around 170 around 170 four degrees Fahrenheit you throw some four degrees Fahrenheit you throw some four degrees Fahrenheit you throw some hot water or water on rocks which hot water or water on rocks which hot water or water on rocks which becomes hot and it creates steam and so becomes hot and it creates steam and so becomes hot and it creates steam and so you have up to about a twenty percent you have up to about a twenty percent you have up to about a twenty percent humidity in the sauna which makes it humidity in the sauna which makes it humidity in the sauna which makes it feel even hotter feel even hotter feel even hotter most of the as I mentioned earlier the

08:00most of the as I mentioned earlier the most of the as I mentioned earlier the time spent the duration spent in the time spent the duration spent in the time spent the duration spent in the sauna was greater than 19 minutes so sauna was greater than 19 minutes so sauna was greater than 19 minutes so spending at least 20 minutes in that hot spending at least 20 minutes in that hot spending at least 20 minutes in that hot sauna was key for the robust effects sauna was key for the robust effects sauna was key for the robust effects that I just discussed in terms of that I just discussed in terms of that I just discussed in terms of frequency again the more frequent the frequency again the more frequent the frequency again the more frequent the more robust the effect so two to three more robust the effect so two to three more robust the effect so two to three times a week had a you know significant times a week had a you know significant times a week had a you know significant effect on a variety of different effect on a variety of different effect on a variety of different cardiovascular related diseases and cardiovascular related diseases and cardiovascular related diseases and conditions and four to seven times a conditions and four to seven times a conditions and four to seven times a week was an even stronger effect but week was an even stronger effect but week was an even stronger effect but Finnish sauna is not the only type of Finnish sauna is not the only type of Finnish sauna is not the only type of sauna that is shown to improve heart sauna that is shown to improve heart sauna that is shown to improve heart health and it's also not the only type health and it's also not the only type health and it's also not the only type that's been shown to be used to manage that's been shown to be used to manage that's been shown to be used to manage heart disease so another type of sauna heart disease so another type of sauna heart disease so another type of sauna called called called way on therapy uses far infrared ray way on therapy uses far infrared ray way on therapy uses far infrared ray rays and those saunas are typically not rays and those saunas are typically not rays and those saunas are typically not quite as hot so they're around 140 quite as hot so they're around 140 quite as hot so they're around 140 degrees Fahrenheit because they're not degrees Fahrenheit because they're not degrees Fahrenheit because they're not quite as hot in most studies what you'll quite as hot in most studies what you'll quite as hot in most studies what you'll see is that the duration is longer so see is that the duration is longer so see is that the duration is longer so the durations about 45 minutes as

09:00the durations about 45 minutes as the durations about 45 minutes as opposed to 20 minutes and the frequency opposed to 20 minutes and the frequency opposed to 20 minutes and the frequency is higher it's daily everyday and most is higher it's daily everyday and most is higher it's daily everyday and most studies do between two to three weeks of studies do between two to three weeks of studies do between two to three weeks of this treatment daily the major this treatment daily the major this treatment daily the major difference between a dry sauna a wet difference between a dry sauna a wet difference between a dry sauna a wet sauna which is a Finnish sauna oh and sauna which is a Finnish sauna oh and sauna which is a Finnish sauna oh and far infrared race on us is that the dry far infrared race on us is that the dry far infrared race on us is that the dry saunas and the wet saunas they heat the saunas and the wet saunas they heat the saunas and the wet saunas they heat the ambient air and the heat is transferred ambient air and the heat is transferred ambient air and the heat is transferred from the ambient air to your body from the ambient air to your body from the ambient air to your body whereas the far infrared rays use whereas the far infrared rays use whereas the far infrared rays use thermal radiation to heat the body thermal radiation to heat the body thermal radiation to heat the body directly and that's the major difference directly and that's the major difference directly and that's the major difference so I'm just briefly going to mention two so I'm just briefly going to mention two so I'm just briefly going to mention two studies that that have been that a studies that that have been that a studies that that have been that a randomised trials that have been randomised trials that have been randomised trials that have been published for the management of one was published for the management of one was published for the management of one was for people with chronic heart failure for people with chronic heart failure for people with chronic heart failure and the other one is for people that had and the other one is for people that had and the other one is for people that had I think it was coronary artery related I think it was coronary artery related I think it was coronary artery related ischemia and they're both treated with ischemia and they're both treated with ischemia and they're both treated with way on therapy and so way on therapy and so way on therapy and so using the the far-infrared wraith sauna

10:00using the the far-infrared wraith sauna using the the far-infrared wraith sauna for about two to three weeks patients for about two to three weeks patients for about two to three weeks patients that had that had a chronic heart that had that had a chronic heart that had that had a chronic heart failure had improved endurance they had failure had improved endurance they had failure had improved endurance they had improved heart size and improved disease improved heart size and improved disease improved heart size and improved disease status compared to the control group status compared to the control group status compared to the control group which received standard of care which received standard of care which received standard of care treatment and there was no improvement treatment and there was no improvement treatment and there was no improvement in disease status for the ischemic heart in disease status for the ischemic heart in disease status for the ischemic heart disease study way on therapy was also disease study way on therapy was also disease study way on therapy was also used for three weeks and those patients used for three weeks and those patients used for three weeks and those patients it was also a randomized control trial it was also a randomized control trial it was also a randomized control trial and those patients had improved vascular and those patients had improved vascular and those patients had improved vascular endothelial function whereas the endothelial function whereas the endothelial function whereas the patients that received standard of care patients that received standard of care patients that received standard of care did not and there are actually many did not and there are actually many did not and there are actually many other published studies using this way other published studies using this way other published studies using this way on therapy what's called wound therapy on therapy what's called wound therapy on therapy what's called wound therapy again far infrared rays that that that's again far infrared rays that that that's again far infrared rays that that that's used for the management of heart disease used for the management of heart disease used for the management of heart disease so what you may be asking yourself and so what you may be asking yourself and so what you may be asking yourself and if you're not you should be asking if you're not you should be asking if you're not you should be asking yourself is why does sauna or why does yourself is why does sauna or why does yourself is why does sauna or why does heat stress have all these beneficial heat stress have all these beneficial heat stress have all these beneficial effects on the cardiovascular system and effects on the cardiovascular system and effects on the cardiovascular system and what should be kind of intuitive is that what should be kind of intuitive is that what should be kind of intuitive is that basically anyone that's under you know

11:00basically anyone that's under you know basically anyone that's under you know that has been physically active you know that has been physically active you know that has been physically active you know that you were elevate your core body that you were elevate your core body that you were elevate your core body temperature your your getting hot and so temperature your your getting hot and so temperature your your getting hot and so there's a lot of overlap between the there's a lot of overlap between the there's a lot of overlap between the physiological responses that occur when physiological responses that occur when physiological responses that occur when you sit in a sauna and when you're you sit in a sauna and when you're you sit in a sauna and when you're physically active so two so typically physically active so two so typically physically active so two so typically what happens is first of all your skin what happens is first of all your skin what happens is first of all your skin temperature increases and your body then temperature increases and your body then temperature increases and your body then shifts blood flow so blood flow goes shifts blood flow so blood flow goes shifts blood flow so blood flow goes from the organs to the skin about 50 to from the organs to the skin about 50 to from the organs to the skin about 50 to 70 percent of blood gets read just 70 percent of blood gets read just 70 percent of blood gets read just redistribute a tattoo to your skin and redistribute a tattoo to your skin and redistribute a tattoo to your skin and that's to help facilitate sweating and that's to help facilitate sweating and that's to help facilitate sweating and so you sweat and your heart rate so you sweat and your heart rate so you sweat and your heart rate increases your heart rate increases up increases your heart rate increases up increases your heart rate increases up to 150 beats per minute which is to 150 beats per minute which is to 150 beats per minute which is equivalent to moderate physical activity equivalent to moderate physical activity equivalent to moderate physical activity stroke volume remains the same but stroke volume remains the same but stroke volume remains the same but cardiac output increases to between 60 cardiac output increases to between 60 cardiac output increases to between 60 and 70 percent so a lot of these things and 70 percent so a lot of these things and 70 percent so a lot of these things in fact all of these things happen when in fact all of these things happen when in fact all of these things happen when you're physically active and that's you're physically active and that's you're physically active and that's exactly what's been shown a study

12:00exactly what's been shown a study exactly what's been shown a study published in the complementary therapies published in the complementary therapies published in the complementary therapies of Medicine last June compared a 25 of Medicine last June compared a 25 of Medicine last June compared a 25 minute sauna session to a 25 minute minute sauna session to a 25 minute minute sauna session to a 25 minute session on a stationary bike session on a stationary bike session on a stationary bike doing about a hundred watts and what the doing about a hundred watts and what the doing about a hundred watts and what the study showed is that in terms of the study showed is that in terms of the study showed is that in terms of the effects on heart rate and blood pressure effects on heart rate and blood pressure effects on heart rate and blood pressure they were identical so during the they were identical so during the they were identical so during the physical activity during the sauna physical activity during the sauna physical activity during the sauna session heart rate increased blood session heart rate increased blood session heart rate increased blood pressure increased immediately after the pressure increased immediately after the pressure increased immediately after the sauna or the the physical activity heart sauna or the the physical activity heart sauna or the the physical activity heart rate was lower in fact lower than rate was lower in fact lower than rate was lower in fact lower than baseline and blood pressure was lower baseline and blood pressure was lower baseline and blood pressure was lower than baseline levels so there was a the than baseline levels so there was a the than baseline levels so there was a the complete same effect happened from from complete same effect happened from from complete same effect happened from from 25 minutes of the sauna versus 25 25 minutes of the sauna versus 25 25 minutes of the sauna versus 25 minutes of moderate physical activity minutes of moderate physical activity minutes of moderate physical activity the sauna also has very similar effects the sauna also has very similar effects the sauna also has very similar effects on the autonomic nervous system as on the autonomic nervous system as on the autonomic nervous system as physical activity has so the sauna has physical activity has so the sauna has physical activity has so the sauna has been shown to improve heart rate been shown to improve heart rate been shown to improve heart rate variability so a 30 minute Finnish sauna

13:00variability so a 30 minute Finnish sauna variability so a 30 minute Finnish sauna session just one 30-minute sauna session session just one 30-minute sauna session session just one 30-minute sauna session it lowered heart rate after the sauna it it lowered heart rate after the sauna it it lowered heart rate after the sauna it increased heart rate variability it increased heart rate variability it increased heart rate variability it increased parasympathetic activity so increased parasympathetic activity so increased parasympathetic activity so increased heart rate variability in it's increased heart rate variability in it's increased heart rate variability in it's basically indicative of a better basically indicative of a better basically indicative of a better capacity of the heart to respond capacity of the heart to respond capacity of the heart to respond favorably under stressful conditions so favorably under stressful conditions so favorably under stressful conditions so it's a good thing to have an increased it's a good thing to have an increased it's a good thing to have an increased heart rate variability and other studies heart rate variability and other studies heart rate variability and other studies using way on therapy have shown using way on therapy have shown using way on therapy have shown something similar and I should mention something similar and I should mention something similar and I should mention that the people that were involved in that the people that were involved in that the people that were involved in this study had at least one this study had at least one this study had at least one cardiovascular risk factor and same with cardiovascular risk factor and same with cardiovascular risk factor and same with the the studies using way on therapy so the the studies using way on therapy so the the studies using way on therapy so that it's been repeated using different that it's been repeated using different that it's been repeated using different types of heat stress but heat stress types of heat stress but heat stress types of heat stress but heat stress nonetheless it's no surprise it should nonetheless it's no surprise it should nonetheless it's no surprise it should be no surprise that long-term sauna use be no surprise that long-term sauna use be no surprise that long-term sauna use has actually been shown to improve blood has actually been shown to improve blood has actually been shown to improve blood pressure it's been shown to improve left pressure it's been shown to improve left pressure it's been shown to improve left ventricular function it's been shown to ventricular function it's been shown to ventricular function it's been shown to improve vascular compliance and also improve vascular compliance and also improve vascular compliance and also endothelial function all these things

14:00endothelial function all these things endothelial function all these things have been shown to be improved by have been shown to be improved by have been shown to be improved by physical activity as well so physical activity as well so physical activity as well so cardiovascular disease is the number one cardiovascular disease is the number one cardiovascular disease is the number one killer in the United States and in fact killer in the United States and in fact killer in the United States and in fact in many other countries but there's also in many other countries but there's also in many other countries but there's also other diseases that people are dying of other diseases that people are dying of other diseases that people are dying of and there's particularly diseases that and there's particularly diseases that and there's particularly diseases that people become more susceptible people become more susceptible people become more susceptible susceptible to as they age the so-called susceptible to as they age the so-called susceptible to as they age the so-called age-related age-related age-related like Alzheimer's disease for example like Alzheimer's disease for example like Alzheimer's disease for example even cancer for the most part so back to even cancer for the most part so back to even cancer for the most part so back to the ku Pio study that I first sort of the ku Pio study that I first sort of the ku Pio study that I first sort of talked about which was the one that talked about which was the one that talked about which was the one that looked at sudden cardiac death and other looked at sudden cardiac death and other looked at sudden cardiac death and other cardiovascular related mortalities well cardiovascular related mortalities well cardiovascular related mortalities well that study also looked at all cause that study also looked at all cause that study also looked at all cause mortality so people that were dying of mortality so people that were dying of mortality so people that were dying of cancer they were dying of respiratory cancer they were dying of respiratory cancer they were dying of respiratory tract infections and other things and tract infections and other things and tract infections and other things and they also that study also found that men they also that study also found that men they also that study also found that men that used the sauna two to three times a that used the sauna two to three times a that used the sauna two to three times a week had a 27 percent lower risk of week had a 27 percent lower risk of week had a 27 percent lower risk of all-cause mortality and a 40% lower risk all-cause mortality and a 40% lower risk all-cause mortality and a 40% lower risk of all-cause mortality if they use the

15:00of all-cause mortality if they use the of all-cause mortality if they use the sauna forty seven times a week compared sauna forty seven times a week compared sauna forty seven times a week compared to men that use the sauna just once a to men that use the sauna just once a to men that use the sauna just once a week and we know also Alzheimer's week and we know also Alzheimer's week and we know also Alzheimer's disease has been shown to be associated disease has been shown to be associated disease has been shown to be associated with a lower risk of Alzheimer's disease with a lower risk of Alzheimer's disease with a lower risk of Alzheimer's disease associated with sauna use which you know associated with sauna use which you know associated with sauna use which you know obviously vascular health is very obviously vascular health is very obviously vascular health is very important for your heart and that's important for your heart and that's important for your heart and that's important for your brain as well important for your brain as well important for your brain as well there's also potentially other there's also potentially other there's also potentially other mechanisms which I'll talk about in a mechanisms which I'll talk about in a mechanisms which I'll talk about in a minute but men that use a sauna to three minute but men that use a sauna to three minute but men that use a sauna to three times a week had a 20% lower risk of times a week had a 20% lower risk of times a week had a 20% lower risk of Alzheimer's disease and something Alzheimer's disease and something Alzheimer's disease and something similar for dementia and a 60% lower similar for dementia and a 60% lower similar for dementia and a 60% lower risk of allergies if they loot use the risk of allergies if they loot use the risk of allergies if they loot use the sauna forty seven times a week compared sauna forty seven times a week compared to men that use this on a one-time once to men that use this on a one-time once to men that use this on a one-time once a week Alzheimer's disease is an a week Alzheimer's disease is an a week Alzheimer's disease is an age-related disease and I do want to age-related disease and I do want to age-related disease and I do want to circle back to that in a minute because circle back to that in a minute because circle back to that in a minute because it involves protein aggregation and one it involves protein aggregation and one it involves protein aggregation and one of the the mechanisms I think that that of the the mechanisms I think that that of the the mechanisms I think that that the sauna you know that heat stress in the sauna you know that heat stress in the sauna you know that heat stress in general increases may be involved in general increases may be involved in general increases may be involved in preventing aggregation of proteins but I

16:00preventing aggregation of proteins but I preventing aggregation of proteins but I just also want to mention since we're just also want to mention since we're just also want to mention since we're talking about longevity that in lower talking about longevity that in lower talking about longevity that in lower organisms actually in C elegans which organisms actually in C elegans which organisms actually in C elegans which are a type of nematode worm and in are a type of nematode worm and in are a type of nematode worm and in Drosophila which are a fruit fly just a Drosophila which are a fruit fly just a Drosophila which are a fruit fly just a single brief heat exposure in these single brief heat exposure in these single brief heat exposure in these organisms increases their lifespan by up organisms increases their lifespan by up organisms increases their lifespan by up to 15% just one sort of heat exposure to 15% just one sort of heat exposure to 15% just one sort of heat exposure like a little sort of warm & Fly sauna like a little sort of warm & Fly sauna like a little sort of warm & Fly sauna where they're putting a little chamber where they're putting a little chamber where they're putting a little chamber and you know the the temperatures and you know the the temperatures and you know the the temperatures increased and the mechanisms have all increased and the mechanisms have all increased and the mechanisms have all been worked out in terms of what's been worked out in terms of what's been worked out in terms of what's responsible for the lifespan extension responsible for the lifespan extension responsible for the lifespan extension and it happens to be dependent on a and it happens to be dependent on a and it happens to be dependent on a family of family of family of proteins that are actually called proteins that are actually called proteins that are actually called chaperone proteins called heat shock chaperone proteins called heat shock chaperone proteins called heat shock proteins and heat shock proteins are proteins and heat shock proteins are proteins and heat shock proteins are evolutionarily conserved they're found evolutionarily conserved they're found evolutionarily conserved they're found in worms and flies and mice and monkeys in worms and flies and mice and monkeys in worms and flies and mice and monkeys and in humans so heat shock proteins and in humans so heat shock proteins and in humans so heat shock proteins there they respond to stressful there they respond to stressful there they respond to stressful conditions and heat is one of the conditions and heat is one of the conditions and heat is one of the probably most robust ways to increase probably most robust ways to increase probably most robust ways to increase their expression and their activity heat

17:00their expression and their activity heat their expression and their activity heat shock proteins do a lot of things but shock proteins do a lot of things but shock proteins do a lot of things but one of the things that they're what they one of the things that they're what they one of the things that they're what they they're most important for is for they're most important for is for they're most important for is for maintaining the proper 3-dimensional maintaining the proper 3-dimensional maintaining the proper 3-dimensional structure of proteins inside of your structure of proteins inside of your structure of proteins inside of your cells and that's really important for cells and that's really important for cells and that's really important for the function of proteins whether that is the function of proteins whether that is the function of proteins whether that is you know to make a red blood cell or a you know to make a red blood cell or a you know to make a red blood cell or a synapse or to have you know your white synapse or to have you know your white synapse or to have you know your white blood cells functioning properly blood cells functioning properly blood cells functioning properly function of proteins is very important function of proteins is very important function of proteins is very important well the other thing that it does is well the other thing that it does is well the other thing that it does is that the the three-dimensional structure that the the three-dimensional structure that the the three-dimensional structure is important for the the life cycle the is important for the the life cycle the is important for the the life cycle the protein the half-life so proteins are protein the half-life so proteins are protein the half-life so proteins are made they perform their function and made they perform their function and made they perform their function and then they get degraded and they replaced then they get degraded and they replaced then they get degraded and they replaced by a new protein well sometimes just the by a new protein well sometimes just the by a new protein well sometimes just the the you know normal aging process so the you know normal aging process so the you know normal aging process so byproducts of our normal metabolism what byproducts of our normal metabolism what byproducts of our normal metabolism what we had for lunch reactive oxygen species we had for lunch reactive oxygen species we had for lunch reactive oxygen species are created and this can damage are created and this can damage are created and this can damage three-dimensional structure of proteins three-dimensional structure of proteins three-dimensional structure of proteins and it happens all the time and it happens all the time and it happens all the time normal immune function and of course normal immune function and of course normal immune function and of course this gets worse as we age and so those this gets worse as we age and so those this gets worse as we age and so those problems get even you know worse but the

18:00problems get even you know worse but the problems get even you know worse but the the chaperone proteins basically they the chaperone proteins basically they the chaperone proteins basically they help prevent that from happening help prevent that from happening help prevent that from happening when the three-dimensional structure when the three-dimensional structure when the three-dimensional structure gets messed up proteins then aren't gets messed up proteins then aren't gets messed up proteins then aren't degraded when they're supposed to they degraded when they're supposed to they degraded when they're supposed to they sit around a lot longer than they are sit around a lot longer than they are sit around a lot longer than they are supposed to and what ends up happening supposed to and what ends up happening supposed to and what ends up happening is they can then start to aggregate with is they can then start to aggregate with is they can then start to aggregate with other proteins and form protein other proteins and form protein other proteins and form protein aggregates sometimes there's soluble aggregates sometimes there's soluble aggregates sometimes there's soluble sometimes they're insoluble they can sometimes they're insoluble they can sometimes they're insoluble they can form plaques for example protein form plaques for example protein form plaques for example protein aggregates or have been shown to play a aggregates or have been shown to play a aggregates or have been shown to play a causal role in many different nerve causal role in many different nerve causal role in many different nerve degenerative diseases for example degenerative diseases for example degenerative diseases for example amyloid beta protein in Alzheimer's amyloid beta protein in Alzheimer's amyloid beta protein in Alzheimer's disease or alpha synuclein protein in disease or alpha synuclein protein in disease or alpha synuclein protein in Parkinson's disease Huntington protein Parkinson's disease Huntington protein Parkinson's disease Huntington protein in Huntington's disease protein in Huntington's disease protein in Huntington's disease protein aggregates have also been implicated in aggregates have also been implicated in aggregates have also been implicated in some cardiovascular rated some cardiovascular rated some cardiovascular rated diseases atherosclerosis cardiomyopathy diseases atherosclerosis cardiomyopathy diseases atherosclerosis cardiomyopathy as well as heart failure so a protein as well as heart failure so a protein as well as heart failure so a protein aggregation is definitely not a good aggregation is definitely not a good aggregation is definitely not a good thing and it does happen as the aging thing and it does happen as the aging thing and it does happen as the aging process occurs it happens more and more

19:00process occurs it happens more and more process occurs it happens more and more and heat shock proteins play a pivotal and heat shock proteins play a pivotal and heat shock proteins play a pivotal role in preventing that from happening role in preventing that from happening role in preventing that from happening and also that they've been shown to and also that they've been shown to and also that they've been shown to actually even help negate some of the actually even help negate some of the actually even help negate some of the process that if it's already occurred in process that if it's already occurred in process that if it's already occurred in addition heat shock proteins have been addition heat shock proteins have been addition heat shock proteins have been shown to slow muscular atrophy so a very shown to slow muscular atrophy so a very shown to slow muscular atrophy so a very recent study published earlier this year recent study published earlier this year recent study published earlier this year showed that people that had one of their showed that people that had one of their showed that people that had one of their legs immobilized for a couple of weeks legs immobilized for a couple of weeks legs immobilized for a couple of weeks that were exposed to heat and increased that were exposed to heat and increased that were exposed to heat and increased levels of heat shock proteins in their levels of heat shock proteins in their levels of heat shock proteins in their muscle biopsies they were third 37% less muscle biopsies they were third 37% less muscle biopsies they were third 37% less likely to have muscle atrophy compared likely to have muscle atrophy compared likely to have muscle atrophy compared to the Sham controlled group so it has to the Sham controlled group so it has to the Sham controlled group so it has been shown to prevent muscle atrophy in been shown to prevent muscle atrophy in been shown to prevent muscle atrophy in tons and tons of animal studies this has tons and tons of animal studies this has tons and tons of animal studies this has been worked out in mechanisms it's been been worked out in mechanisms it's been been worked out in mechanisms it's been shown to be dependent on heat shock shown to be dependent on heat shock shown to be dependent on heat shock proteins well he truck proteins have proteins well he truck proteins have proteins well he truck proteins have also been shown to play a role in also been shown to play a role in also been shown to play a role in longevity human longevity and again he longevity human longevity and again he longevity human longevity and again he Chuck proteins they don't just increase Chuck proteins they don't just increase Chuck proteins they don't just increase in response to heat exercise increases in response to heat exercise increases in response to heat exercise increases them fasting polyphenols things things

20:00them fasting polyphenols things things them fasting polyphenols things things that are part of the the good stress the that are part of the the good stress the that are part of the the good stress the good types of stress on your body but good types of stress on your body but good types of stress on your body but also even bad stress inflammation also even bad stress inflammation also even bad stress inflammation you know chronic inflammation or you you know chronic inflammation or you you know chronic inflammation or you know acute inflammation can also know acute inflammation can also know acute inflammation can also increase heat high proteins so speaking increase heat high proteins so speaking increase heat high proteins so speaking it to the human longevity part it's it to the human longevity part it's it to the human longevity part it's known that humans that have a single known that humans that have a single known that humans that have a single nucleotide polymorphism in the heat nucleotide polymorphism in the heat nucleotide polymorphism in the heat shock protein 70 gene that has shock protein 70 gene that has shock protein 70 gene that has functional significance so this makes functional significance so this makes functional significance so this makes the chaperone protein better at the chaperone protein better at the chaperone protein better at maintaining the proteins other proteins maintaining the proteins other proteins maintaining the proteins other proteins in the cells three-dimensional structure in the cells three-dimensional structure in the cells three-dimensional structure humans that have two copies of that so humans that have two copies of that so humans that have two copies of that so they've they're homozygous have a two they've they're homozygous have a two they've they're homozygous have a two are basically on average live two years are basically on average live two years are basically on average live two years longer than people that don't have that longer than people that don't have that longer than people that don't have that snip and people that have one copy so snip and people that have one copy so snip and people that have one copy so they're heterozygous for that snip live they're heterozygous for that snip live they're heterozygous for that snip live about one year longer so there's a gene about one year longer so there's a gene about one year longer so there's a gene dosage dependent effect with the heat dosage dependent effect with the heat dosage dependent effect with the heat shock protein 70 snip so if you're one shock protein 70 snip so if you're one shock protein 70 snip so if you're one of those unlucky individuals that does of those unlucky individuals that does of those unlucky individuals that does not have those one or two alleles of the

21:00not have those one or two alleles of the not have those one or two alleles of the snip I just mentioned what do you do to snip I just mentioned what do you do to snip I just mentioned what do you do to increase your heat shock proteins you increase your heat shock proteins you increase your heat shock proteins you get in the sauna you can also be get in the sauna you can also be get in the sauna you can also be physically active but it's been shown physically active but it's been shown physically active but it's been shown that healthy individuals that sit in a that healthy individuals that sit in a that healthy individuals that sit in a dry sauna that's around 163 degrees dry sauna that's around 163 degrees dry sauna that's around 163 degrees Fahrenheit for 30 minutes increase their Fahrenheit for 30 minutes increase their Fahrenheit for 30 minutes increase their heat shock proteins by 50% and once heat shock proteins by 50% and once heat shock proteins by 50% and once those levels are increased they stay those levels are increased they stay those levels are increased they stay elevated for about 48 hours it's also elevated for about 48 hours it's also elevated for about 48 hours it's also been shown in separate studies that been shown in separate studies that been shown in separate studies that people that are already acclimated to people that are already acclimated to people that are already acclimated to heat as in they're frequently using the heat as in they're frequently using the heat as in they're frequently using the sauna or they are physically physically sauna or they are physically physically sauna or they are physically physically active which also raises your core body active which also raises your core body active which also raises your core body temperature they can increase their heat temperature they can increase their heat temperature they can increase their heat shock proteins sooner upon heat stress shock proteins sooner upon heat stress shock proteins sooner upon heat stress exposure and more robustly so people exposure and more robustly so people exposure and more robustly so people that are heat acclimated actually get a that are heat acclimated actually get a that are heat acclimated actually get a better heat shock protein response so better heat shock protein response so better heat shock protein response so with that said I will mention one more with that said I will mention one more with that said I will mention one more thing that one more Mehcad possible thing that one more Mehcad possible thing that one more Mehcad possible mechanism by which the sauna can improve

22:00mechanism by which the sauna can improve mechanism by which the sauna can improve overall longevity and that is by overall longevity and that is by overall longevity and that is by lowering inflammation multiple studies lowering inflammation multiple studies lowering inflammation multiple studies have implicated that inflammation plays have implicated that inflammation plays have implicated that inflammation plays a major role in the aging process and a major role in the aging process and a major role in the aging process and also in age-related diseases like also in age-related diseases like also in age-related diseases like Alzheimer's disease cancer heart disease Alzheimer's disease cancer heart disease Alzheimer's disease cancer heart disease so you know having something that can so you know having something that can so you know having something that can lower your inflammatory biomarkers is lower your inflammatory biomarkers is lower your inflammatory biomarkers is something that is good for increasing something that is good for increasing something that is good for increasing health span and the sauna has been health span and the sauna has been health span and the sauna has been consistently shown to lower for example consistently shown to lower for example consistently shown to lower for example c-reactive protein in a dose-dependent c-reactive protein in a dose-dependent c-reactive protein in a dose-dependent manner so the more frequent the sauna manner so the more frequent the sauna manner so the more frequent the sauna bathing the more longer the duration the bathing the more longer the duration the bathing the more longer the duration the more robust in terms of lowering more robust in terms of lowering more robust in terms of lowering c-reactive protein it's also been shown c-reactive protein it's also been shown c-reactive protein it's also been shown to increase anti-inflammatory biomarkers to increase anti-inflammatory biomarkers to increase anti-inflammatory biomarkers like aisle 10 so that's also a very good like aisle 10 so that's also a very good like aisle 10 so that's also a very good thing that you know something that's thing that you know something that's thing that you know something that's also very consistent with physical also very consistent with physical also very consistent with physical activity as well physical activity has activity as well physical activity has activity as well physical activity has also been shown to do the same thing also been shown to do the same thing also been shown to do the same thing that's pretty much all I'm going to talk that's pretty much all I'm going to talk that's pretty much all I'm going to talk about today there's lots of other things about today there's lots of other things about today there's lots of other things the sauna improves it's also been shown

23:00the sauna improves it's also been shown the sauna improves it's also been shown to have a major effect on on brain to have a major effect on on brain to have a major effect on on brain function and it increases endorphins function and it increases endorphins function and it increases endorphins much like physical activity so there's a much like physical activity so there's a much like physical activity so there's a mood enhancing effect in fact in fact mood enhancing effect in fact in fact mood enhancing effect in fact in fact there was a friend of mine there was a friend of mine there was a friend of mine published a randomized control trial published a randomized control trial published a randomized control trial where he elevated people that had major where he elevated people that had major where he elevated people that had major depression elevated their core body depression elevated their core body depression elevated their core body temperature about one or two degrees and temperature about one or two degrees and temperature about one or two degrees and just one exposure to that had an just one exposure to that had an just one exposure to that had an antidepressant effect that lasted weeks antidepressant effect that lasted weeks antidepressant effect that lasted weeks compared to people that got the Sham compared to people that got the Sham compared to people that got the Sham control which by the way the people that control which by the way the people that control which by the way the people that got the Sham control thought they were got the Sham control thought they were got the Sham control thought they were actually getting the treatment so it was actually getting the treatment so it was actually getting the treatment so it was a nice placebo control it's also been a nice placebo control it's also been a nice placebo control it's also been shown to there's there's positive things shown to there's there's positive things shown to there's there's positive things I'm just sweating in general there's I'm just sweating in general there's I'm just sweating in general there's certain heavy metals that are excreted certain heavy metals that are excreted certain heavy metals that are excreted better through sweat then through urine better through sweat then through urine better through sweat then through urine for example cadmium and arsenic sorry for example cadmium and arsenic sorry for example cadmium and arsenic sorry not arsenic mercury cadmium and mercury not arsenic mercury cadmium and mercury not arsenic mercury cadmium and mercury are better excreted through sweat than are better excreted through sweat than are better excreted through sweat than through urine so there's lots of other through urine so there's lots of other through urine so there's lots of other things in terms of asana but i'm not

24:00things in terms of asana but i'm not things in terms of asana but i'm not going to talk about but overall it's going to talk about but overall it's going to talk about but overall it's very it's very safe for healthy people very it's very safe for healthy people very it's very safe for healthy people as well as people for with stable as well as people for with stable as well as people for with stable cardiac disease and it's I would say cardiac disease and it's I would say cardiac disease and it's I would say that one of the biggest things that I've that one of the biggest things that I've that one of the biggest things that I've seen in terms of talking about this on seen in terms of talking about this on seen in terms of talking about this on on in people in the general population on in people in the general population on in people in the general population basically is that people are much more basically is that people are much more basically is that people are much more likely to be compliant in terms of if likely to be compliant in terms of if likely to be compliant in terms of if you have a person that has a lifetime of you have a person that has a lifetime of you have a person that has a lifetime of being sedentary and they're they have being sedentary and they're they have being sedentary and they're they have risk factors for cardiovascular disease risk factors for cardiovascular disease risk factors for cardiovascular disease or they may even have it it's really or they may even have it it's really or they may even have it it's really hard to get them to to go out and be hard to get them to to go out and be hard to get them to to go out and be physically active it's very very physically active it's very very physically active it's very very difficult but when you tell them about difficult but when you tell them about difficult but when you tell them about the amazing you know things that the the amazing you know things that the the amazing you know things that the sauna the studies that have shown that sauna the studies that have shown that sauna the studies that have shown that the sauna has you know positive effects the sauna has you know positive effects the sauna has you know positive effects on a variety of different cardiovascular on a variety of different cardiovascular on a variety of different cardiovascular rated you know diseases and it's good rated you know diseases and it's good rated you know diseases and it's good for prevention people think the saunas for prevention people think the saunas for prevention people think the saunas like a spa treatment so they want to go like a spa treatment so they want to go like a spa treatment so they want to go sit in the sauna and and little do they sit in the sauna and and little do they sit in the sauna and and little do they know that it's really me sitting the

25:00know that it's really me sitting the know that it's really me sitting the saunas you know mimicking in many ways saunas you know mimicking in many ways saunas you know mimicking in many ways moderate aerobic activity so that's one moderate aerobic activity so that's one moderate aerobic activity so that's one of the reasons I really think I was very of the reasons I really think I was very of the reasons I really think I was very excited to come here and speak to all excited to come here and speak to all excited to come here and speak to all you guys physicians physician assistant you guys physicians physician assistant you guys physicians physician assistant nurses health care health practitioners nurses health care health practitioners nurses health care health practitioners in general because I really think that in general because I really think that in general because I really think that this is something that's important to this is something that's important to this is something that's important to get in you know to have physicians get in you know to have physicians get in you know to have physicians talking about - you know other talking about - you know other talking about - you know other physicians and to the physicians and to the physicians and to the patience read the medical literature patience read the medical literature patience read the medical literature yourself look it up see for yourself the yourself look it up see for yourself the yourself look it up see for yourself the evidence it's important that you evidence it's important that you evidence it's important that you rehydrate after the sauna typically a rehydrate after the sauna typically a rehydrate after the sauna typically a person uses about loses about point person uses about loses about point person uses about loses about point Phillip five kilograms of sweat so you Phillip five kilograms of sweat so you Phillip five kilograms of sweat so you have to you have to rehydrate I use this have to you have to rehydrate I use this have to you have to rehydrate I use this on about four times a week and I drink a on about four times a week and I drink a on about four times a week and I drink a ton of water before I get in there and ton of water before I get in there and ton of water before I get in there and also when I get out there are some also when I get out there are some also when I get out there are some contraindications so probably one of the contraindications so probably one of the contraindications so probably one of the biggest ones is alcohol never ever ever biggest ones is alcohol never ever ever biggest ones is alcohol never ever ever use alcohol before you're getting the use alcohol before you're getting the use alcohol before you're getting the sauna sauna sauna during the sauna there's been several during the sauna there's been several during the sauna there's been several case reports where it can cause death so

26:00case reports where it can cause death so case reports where it can cause death so alcohol is a big big no-no for sauna use alcohol is a big big no-no for sauna use alcohol is a big big no-no for sauna use also elderly people that are prone to also elderly people that are prone to also elderly people that are prone to low blood pressure because it does have low blood pressure because it does have low blood pressure because it does have a significant effect on lowering blood a significant effect on lowering blood a significant effect on lowering blood pressure that's something that could pressure that's something that could pressure that's something that could potentially be a contraindication also potentially be a contraindication also potentially be a contraindication also people with recent myocardial infarction people with recent myocardial infarction people with recent myocardial infarction all this other stuff that I don't know all this other stuff that I don't know all this other stuff that I don't know too much about like and giant angina too much about like and giant angina too much about like and giant angina pectoris and severe aortic stenosis pectoris and severe aortic stenosis pectoris and severe aortic stenosis those are also considered to be those are also considered to be those are also considered to be contraindications contraindications contraindications oops so with that said I will say oops so with that said I will say oops so with that said I will say there's my red sweaty sauna face one of there's my red sweaty sauna face one of there's my red sweaty sauna face one of many and you guys I hope you go out mmm many and you guys I hope you go out mmm many and you guys I hope you go out mmm hit the sauna your gym after this talk hit the sauna your gym after this talk hit the sauna your gym after this talk get your heat shock proteins on and we get your heat shock proteins on and we get your heat shock proteins on and we thought I will answer any questions you thought I will answer any questions you thought I will answer any questions you have about this or anything else like have about this or anything else like have about this or anything else like time restricted eating or the gut time restricted eating or the gut time restricted eating or the gut microbiome our understanding so thank microbiome our understanding so thank microbiome our understanding so thank you very much

27:00thank you for that information and I thank you for that information and I have thoroughly enjoyed your podcast by have thoroughly enjoyed your podcast by have thoroughly enjoyed your podcast by the way and I've already implemented the way and I've already implemented the way and I've already implemented song a lot in my patients and myself song a lot in my patients and myself song a lot in my patients and myself my question is DS is there an additive my question is DS is there an additive my question is DS is there an additive effect to exercise fasting and sauna and effect to exercise fasting and sauna and effect to exercise fasting and sauna and do you worry about the refeeding as far do you worry about the refeeding as far do you worry about the refeeding as far as protein loss with weight lifting that as protein loss with weight lifting that as protein loss with weight lifting that kind of thing so the I guess everyone kind of thing so the I guess everyone kind of thing so the I guess everyone didn't hear the question because he had didn't hear the question because he had didn't hear the question because he had a microphone so that so it's an a microphone so that so it's an a microphone so that so it's an interesting question if there's an interesting question if there's an interesting question if there's an additive effect in terms of doing the additive effect in terms of doing the additive effect in terms of doing the sauna being physically active eating a sauna being physically active eating a sauna being physically active eating a healthy diet potentially doing time healthy diet potentially doing time healthy diet potentially doing time restricted eating and intermittent restricted eating and intermittent restricted eating and intermittent fasting I will say first of all there is fasting I will say first of all there is fasting I will say first of all there is an additive effect in terms of physical an additive effect in terms of physical an additive effect in terms of physical activity and sauna like that's been activity and sauna like that's been activity and sauna like that's been published that's been shown for example published that's been shown for example published that's been shown for example people that are physically active that people that are physically active that people that are physically active that that use the sauna that use the sauna that use the sauna there's improvements in mitochondrial there's improvements in mitochondrial there's improvements in mitochondrial function in the muscle tissue and the function in the muscle tissue and the function in the muscle tissue and the the improvements happen better in people

28:00the improvements happen better in people the improvements happen better in people that are physically active versus people that are physically active versus people that are physically active versus people that are sedentary they still occur in that are sedentary they still occur in that are sedentary they still occur in people that are sedentary but they occur people that are sedentary but they occur people that are sedentary but they occur better in physically active people I better in physically active people I better in physically active people I don't know I mean it's my belief I think don't know I mean it's my belief I think don't know I mean it's my belief I think that you know I think all these these that you know I think all these these that you know I think all these these things are affecting there's cross talk things are affecting there's cross talk things are affecting there's cross talk on the pathways that they're affecting on the pathways that they're affecting on the pathways that they're affecting so fasting you know fasting and and time so fasting you know fasting and and time so fasting you know fasting and and time restricted eating for example you know restricted eating for example you know restricted eating for example you know fasten yourself activates heat shock fasten yourself activates heat shock fasten yourself activates heat shock proteins but but there's this whole proteins but but there's this whole proteins but but there's this whole component to you know eating all your component to you know eating all your component to you know eating all your food you know in a certain time window food you know in a certain time window food you know in a certain time window when your metabolism is most optimal when your metabolism is most optimal when your metabolism is most optimal that has nothing to do with heat shock that has nothing to do with heat shock that has nothing to do with heat shock proteins it has nothing to do with proteins it has nothing to do with proteins it has nothing to do with anything that the sauna would be anything that the sauna would be anything that the sauna would be affecting that is also very relevant for affecting that is also very relevant for affecting that is also very relevant for healthy aging so I think that there's healthy aging so I think that there's healthy aging so I think that there's different molecular mechanisms that play different molecular mechanisms that play different molecular mechanisms that play for these different things like time for these different things like time for these different things like time restricted eating and fasting and so on restricted eating and fasting and so on restricted eating and fasting and so on and exercise so I don't I don't know and exercise so I don't I don't know and exercise so I don't I don't know that there's an additive effect because that there's an additive effect because that there's an additive effect because there's been no data on that actually there's been no data on that actually there's been no data on that actually specifically proving that but I think

29:00specifically proving that but I think specifically proving that but I think that it's quite possible that there is that it's quite possible that there is that it's quite possible that there is but you know again I don't know for sure so so thank you very much as a wonderful so so thank you very much as a wonderful wonderful presentation are there limits wonderful presentation are there limits wonderful presentation are there limits on how long you can be in the sauna and on how long you can be in the sauna and on how long you can be in the sauna and and I may is it an everyday thing for and I may is it an everyday thing for and I may is it an everyday thing for some people great question so I would some people great question so I would some people great question so I would say that you know obviously heat stress say that you know obviously heat stress say that you know obviously heat stress can be dangerous and so you shouldn't can be dangerous and so you shouldn't can be dangerous and so you shouldn't stay into that you shouldn't stay in the stay into that you shouldn't stay in the stay into that you shouldn't stay in the sauna like you don't want to give sauna like you don't want to give sauna like you don't want to give yourself a heatstroke right most most yourself a heatstroke right most most yourself a heatstroke right most most people in Finland I've you know I've people in Finland I've you know I've people in Finland I've you know I've gone to Finland I've used the public gone to Finland I've used the public gone to Finland I've used the public saunas with people they're doing them saunas with people they're doing them saunas with people they're doing them most of the time people are going in most of the time people are going in most of the time people are going in there for 20 minutes or so they get out there for 20 minutes or so they get out there for 20 minutes or so they get out they actually jump in the cold Baltic they actually jump in the cold Baltic they actually jump in the cold Baltic and then they get back in the sauna and then they get back in the sauna and then they get back in the sauna again so they're sort of breaking it up again so they're sort of breaking it up again so they're sort of breaking it up and there's been published studies

30:00and there's been published studies and there's been published studies looking at you know cold shower looking at you know cold shower looking at you know cold shower in-between or even just rest at room in-between or even just rest at room in-between or even just rest at room temperature and then going back in the temperature and then going back in the temperature and then going back in the sauna so so 20 minutes seems to be key sauna so so 20 minutes seems to be key sauna so so 20 minutes seems to be key if you're at about 174 degrees if you're at about 174 degrees if you're at about 174 degrees fahrenheit in terms of the studies that fahrenheit in terms of the studies that fahrenheit in terms of the studies that I mentioned with the effects on I mentioned with the effects on I mentioned with the effects on cardiovascular health cardiovascular health cardiovascular health personally I stay in about 30 minutes personally I stay in about 30 minutes personally I stay in about 30 minutes and I stay in this sauna that I'm using and I stay in this sauna that I'm using and I stay in this sauna that I'm using is is about 170 175 degrees Fahrenheit is is about 170 175 degrees Fahrenheit is is about 170 175 degrees Fahrenheit so you know it you become acclimated to so you know it you become acclimated to so you know it you become acclimated to it so like you know I was in there the it so like you know I was in there the it so like you know I was in there the other day and there were some elderly other day and there were some elderly other day and there were some elderly women I was talking all about the heart women I was talking all about the heart women I was talking all about the heart health and you know of course they had health and you know of course they had health and you know of course they had no idea and they're so excited but no idea and they're so excited but no idea and they're so excited but they're like I can't even stay in here they're like I can't even stay in here they're like I can't even stay in here for seven minutes and I said well look for seven minutes and I said well look for seven minutes and I said well look you stay in five minutes the first time you stay in five minutes the first time you stay in five minutes the first time in the next time you come you stay in in the next time you come you stay in in the next time you come you stay in seven and that's what happens you seven and that's what happens you seven and that's what happens you acclimate and he gets it gets easier and acclimate and he gets it gets easier and acclimate and he gets it gets easier and easier and eventually you're in there easier and eventually you're in there easier and eventually you're in there for 20 minutes so that would be you had for 20 minutes so that would be you had for 20 minutes so that would be you had a question sir

31:00so the question is if I was going to so the question is if I was going to build a sauna in my home would I build a build a sauna in my home would I build a build a sauna in my home would I build a Finnish sauna or the infrared hands down Finnish sauna or the infrared hands down Finnish sauna or the infrared hands down without even having to think about it I without even having to think about it I without even having to think about it I would build a Finnish sauna for sure would build a Finnish sauna for sure would build a Finnish sauna for sure personally I'm not like I've used personally I'm not like I've used personally I'm not like I've used infrared saunas before and I have to infrared saunas before and I have to infrared saunas before and I have to stay in there like an hour to to get my stay in there like an hour to to get my stay in there like an hour to to get my heart rate what it gets you know in heart rate what it gets you know in heart rate what it gets you know in about 30 minutes of a really hot Sun in about 30 minutes of a really hot Sun in about 30 minutes of a really hot Sun in fact Finnish saunas are even hot because fact Finnish saunas are even hot because fact Finnish saunas are even hot because they're hotter because the steam makes they're hotter because the steam makes they're hotter because the steam makes it feel hotter the humidity right as it feel hotter the humidity right as it feel hotter the humidity right as people that are in Little Rock in the people that are in Little Rock in the people that are in Little Rock in the summer no humidity feels it makes it summer no humidity feels it makes it summer no humidity feels it makes it feel a lot we're you know hotter so but feel a lot we're you know hotter so but feel a lot we're you know hotter so but infrared saunas are convenient they're infrared saunas are convenient they're infrared saunas are convenient they're cheaper and they're less of a fire cheaper and they're less of a fire cheaper and they're less of a fire hazard risk so I mean I certainly see hazard risk so I mean I certainly see hazard risk so I mean I certainly see the you know the why people like the you know the why people like the you know the why people like infrareds on us but it's my personal I infrareds on us but it's my personal I infrareds on us but it's my personal I think that the dry saunas are in a think that the dry saunas are in a think that the dry saunas are in a Finnish sauna would be ideal so is there

32:00Finnish sauna would be ideal so is there Finnish sauna would be ideal so is there any first two questions number one do any first two questions number one do any first two questions number one do you know why there's no blue zones in you know why there's no blue zones in you know why there's no blue zones in Finland so I have no idea why there's no Finland so I have no idea why there's no Finland so I have no idea why there's no blue zones in Finland I know that I mean blue zones in Finland I know that I mean blue zones in Finland I know that I mean they have a completely different diet they have a completely different diet they have a completely different diet also it's dark there like a lot of the also it's dark there like a lot of the also it's dark there like a lot of the year and I really actually I think this year and I really actually I think this year and I really actually I think this sauna is helps them adapt to that sauna is helps them adapt to that sauna is helps them adapt to that because of the effects on mood because because of the effects on mood because because of the effects on mood because it's like you know I don't think I can it's like you know I don't think I can it's like you know I don't think I can handle living in a region where it's handle living in a region where it's handle living in a region where it's it's like I went and visited there and I it's like I went and visited there and I it's like I went and visited there and I think it was a October I mean November think it was a October I mean November think it was a October I mean November it was like fall and I mean there was it was like fall and I mean there was it was like fall and I mean there was the Sun was like it was just like when the Sun was like it was just like when the Sun was like it was just like when the Sun came out was like oh it's here the Sun came out was like oh it's here the Sun came out was like oh it's here we got to go outside you know so no I we got to go outside you know so no I we got to go outside you know so no I don't know don't know don't know yeah the other question I have is is yeah the other question I have is is yeah the other question I have is is there you know of any supporting there you know of any supporting there you know of any supporting evidence out of the Japanese onsen I evidence out of the Japanese onsen I evidence out of the Japanese onsen I don't that's the that's something I don't that's the that's something I don't that's the that's something I probably should read up on because there

33:00probably should read up on because there probably should read up on because there I mean it they don't get quite that hot I mean it they don't get quite that hot I mean it they don't get quite that hot but there's a lot of long time in a very but there's a lot of long time in a very but there's a lot of long time in a very hot water in there right and so I think hot water in there right and so I think hot water in there right and so I think this is a good opportunity to mention this is a good opportunity to mention this is a good opportunity to mention that that that there's other modalities for increasing there's other modalities for increasing there's other modalities for increasing your core body temperature not just a your core body temperature not just a your core body temperature not just a Finnish sauna or a dry sauna or infrared Finnish sauna or a dry sauna or infrared Finnish sauna or a dry sauna or infrared sauna there's steam showers there's hot sauna there's steam showers there's hot sauna there's steam showers there's hot baths and there's been studies comparing baths and there's been studies comparing baths and there's been studies comparing hot baths to a dry sauna in terms of hot baths to a dry sauna in terms of hot baths to a dry sauna in terms of some of the intricate effects the sauna some of the intricate effects the sauna some of the intricate effects the sauna has profound effects on the endocrine has profound effects on the endocrine has profound effects on the endocrine system and those effects are very system and those effects are very system and those effects are very similar in terms of a hot bath versus a similar in terms of a hot bath versus a similar in terms of a hot bath versus a sauna so I mean you know for me like sauna so I mean you know for me like sauna so I mean you know for me like I'll take hot baths at home but it's so I'll take hot baths at home but it's so I'll take hot baths at home but it's so easy for me to like stick my legs out or easy for me to like stick my legs out or easy for me to like stick my legs out or my arms out you know and so I'm not my arms out you know and so I'm not my arms out you know and so I'm not getting it's better if you can stay getting it's better if you can stay getting it's better if you can stay submerged under the water like you want submerged under the water like you want submerged under the water like you want to like you want the benefit of that to like you want the benefit of that to like you want the benefit of that heat stress when you start to like cool heat stress when you start to like cool heat stress when you start to like cool yourself cool certain parts of your body yourself cool certain parts of your body yourself cool certain parts of your body off it's not working quite as well so I off it's not working quite as well so I off it's not working quite as well so I find for me like getting myself in the find for me like getting myself in the find for me like getting myself in the box where I can't like you know escape box where I can't like you know escape box where I can't like you know escape anything works best but I absolutely

34:00anything works best but I absolutely anything works best but I absolutely think that the bat hot baths have think that the bat hot baths have think that the bat hot baths have similar effects any other questions oh similar effects any other questions oh similar effects any other questions oh yes so is there an age limit on the yes so is there an age limit on the yes so is there an age limit on the saunas like for children one question saunas like for children one question saunas like for children one question and then the other question is do you and then the other question is do you and then the other question is do you have like a quick rundown of some of the have like a quick rundown of some of the have like a quick rundown of some of the other tools for the increasing your other tools for the increasing your other tools for the increasing your house fan that you were possibly going house fan that you were possibly going house fan that you were possibly going to speak about earlier so the the to speak about earlier so the the to speak about earlier so the the question about age limit and the sauna question about age limit and the sauna question about age limit and the sauna there of course in Finland there of course in Finland there of course in Finland you know the sauna is ubiquitous and you know the sauna is ubiquitous and you know the sauna is ubiquitous and many age groups are using it children many age groups are using it children many age groups are using it children adults um for the children there seems adults um for the children there seems adults um for the children there seems to be a limit in terms of time so it's to be a limit in terms of time so it's to be a limit in terms of time so it's like much shorter duration I mean like like much shorter duration I mean like like much shorter duration I mean like you know maybe like five minutes versus you know maybe like five minutes versus you know maybe like five minutes versus you know an adult that will sit in there you know an adult that will sit in there you know an adult that will sit in there for 20 minutes I do have some some for 20 minutes I do have some some for 20 minutes I do have some some scientific resources on my website my scientific resources on my website my scientific resources on my website my fitness comm there's a topic page on the

35:00fitness comm there's a topic page on the fitness comm there's a topic page on the sauna and it talks all about special sauna and it talks all about special sauna and it talks all about special populations elderly children it talks populations elderly children it talks populations elderly children it talks about people with various heart related about people with various heart related about people with various heart related conditions as well as pregnancy because conditions as well as pregnancy because conditions as well as pregnancy because there is something to consider when there is something to consider when there is something to consider when you're talking about using something you're talking about using something you're talking about using something like the saunas is elderly people and like the saunas is elderly people and like the saunas is elderly people and children so that was a great question children so that was a great question children so that was a great question and so your second question is some of and so your second question is some of and so your second question is some of the other top the other top the other top some of the other tools that I think can some of the other tools that I think can some of the other tools that I think can help improve health span so typically I help improve health span so typically I help improve health span so typically I would say that there's a few things that would say that there's a few things that would say that there's a few things that I think have the biggest bang for your I think have the biggest bang for your I think have the biggest bang for your buck kind of thing and I think that one buck kind of thing and I think that one buck kind of thing and I think that one of those is time restricted eating I of those is time restricted eating I of those is time restricted eating I think that timer so time restricted think that timer so time restricted think that timer so time restricted eating refers to eating all your food eating refers to eating all your food eating refers to eating all your food within a certain time window and not within a certain time window and not within a certain time window and not eating outside of that time window and eating outside of that time window and eating outside of that time window and that time window typically is between that time window typically is between that time window typically is between anywhere between 6 to I would say 11

36:00anywhere between 6 to I would say 11 anywhere between 6 to I would say 11 hours you want to eat all your food hours you want to eat all your food hours you want to eat all your food within that time window and fast for the within that time window and fast for the within that time window and fast for the remaining time and the reason I say that remaining time and the reason I say that remaining time and the reason I say that is because one it's it's a lot easier is because one it's it's a lot easier is because one it's it's a lot easier for people to do that like it's very for people to do that like it's very for people to do that like it's very very difficult as I'm sure everyone here very difficult as I'm sure everyone here very difficult as I'm sure everyone here knows to get people to change their diet knows to get people to change their diet knows to get people to change their diet it's very very difficult particularly it's very very difficult particularly it's very very difficult particularly when people or you know have a bad diet when people or you know have a bad diet when people or you know have a bad diet and don't really want to change their and don't really want to change their and don't really want to change their diet even though they need to change diet even though they need to change diet even though they need to change their diet to improve their health so their diet to improve their health so their diet to improve their health so when you tell them ok you know you don't when you tell them ok you know you don't when you tell them ok you know you don't have to like eat what you're eating but have to like eat what you're eating but have to like eat what you're eating but eat all your food in you know try to eat eat all your food in you know try to eat eat all your food in you know try to eat all your food within nine hours people all your food within nine hours people all your food within nine hours people people go ok well yeah I think I can do people go ok well yeah I think I can do people go ok well yeah I think I can do that you know they don't have this that you know they don't have this that you know they don't have this adverse like effect where I have to cut adverse like effect where I have to cut adverse like effect where I have to cut out my you know my treats my candy out my you know my treats my candy out my you know my treats my candy whatever it is they're you know addicted whatever it is they're you know addicted whatever it is they're you know addicted to and so so people they're the to and so so people they're the to and so so people they're the compliance for that is I think much compliance for that is I think much compliance for that is I think much better than trying to get them to like better than trying to get them to like better than trying to get them to like cut out all the refined sugars and all

37:00cut out all the refined sugars and all cut out all the refined sugars and all this other stuff and I think that you're this other stuff and I think that you're this other stuff and I think that you're going to get benefits you're going to going to get benefits you're going to going to get benefits you're going to get the intermittent fact some of the get the intermittent fact some of the get the intermittent fact some of the intermittent fasting benefits so you intermittent fasting benefits so you intermittent fasting benefits so you know they're there a lot there are lots know they're there a lot there are lots know they're there a lot there are lots of things throughout you know human of things throughout you know human of things throughout you know human history there are periods of time we history there are periods of time we history there are periods of time we didn't have access to food and so you didn't have access to food and so you didn't have access to food and so you know we have all these amazing genetic know we have all these amazing genetic know we have all these amazing genetic pathways that are meant to be switched pathways that are meant to be switched pathways that are meant to be switched on and they're not going to be switched on and they're not going to be switched on and they're not going to be switched on unless you stop eating for a certain on unless you stop eating for a certain on unless you stop eating for a certain period of time and so you and you miss period of time and so you and you miss period of time and so you and you miss out and these these genetic pathways are out and these these genetic pathways are out and these these genetic pathways are pathways that are often stress response pathways that are often stress response pathways that are often stress response pathways pathways pathways so there are pathways that are that are so there are pathways that are that are so there are pathways that are that are turned on that help you deal with the turned on that help you deal with the turned on that help you deal with the stresses of aging better so these are stresses of aging better so these are stresses of aging better so these are pathways that are clearing out you know pathways that are clearing out you know pathways that are clearing out you know things that are accumulating within the things that are accumulating within the things that are accumulating within the cell on a daily basis dead cellular cell on a daily basis dead cellular cell on a daily basis dead cellular debris they're cleaning or cleaning out debris they're cleaning or cleaning out debris they're cleaning or cleaning out organelles inside of your cells that are organelles inside of your cells that are organelles inside of your cells that are dysfunctional like mitochondria dysfunctional like mitochondria dysfunctional like mitochondria replacing them with new mitochondria replacing them with new mitochondria replacing them with new mitochondria it's kind of like this rejuvenation

38:00it's kind of like this rejuvenation it's kind of like this rejuvenation period so I think that's also a really period so I think that's also a really period so I think that's also a really important benefit you're getting with important benefit you're getting with important benefit you're getting with time restricted eating also you're time restricted eating also you're time restricted eating also you're getting the benefit of eating your food getting the benefit of eating your food getting the benefit of eating your food when you're the most insulin sensitive when you're the most insulin sensitive when you're the most insulin sensitive so there's been studies comparing for so there's been studies comparing for so there's been studies comparing for example men that ate the same identical example men that ate the same identical example men that ate the same identical meal in terms of their macro nutrient meal in terms of their macro nutrient meal in terms of their macro nutrient composition the caloric contra they ate composition the caloric contra they ate composition the caloric contra they ate them for breakfast or for lunch or for them for breakfast or for lunch or for them for breakfast or for lunch or for dinner and insulin insulin sensitivity dinner and insulin insulin sensitivity dinner and insulin insulin sensitivity blood glucose levels all those things blood glucose levels all those things blood glucose levels all those things were measured and they were the most were measured and they were the most were measured and they were the most insulin sensitive in the morning and the insulin sensitive in the morning and the insulin sensitive in the morning and the lease incident insulin sensitive in the lease incident insulin sensitive in the lease incident insulin sensitive in the evening even though there's identical evening even though there's identical evening even though there's identical meals and that's because insulin meals and that's because insulin meals and that's because insulin sensitivity blood glucose all these sensitivity blood glucose all these sensitivity blood glucose all these things all these genes that are things all these genes that are things all these genes that are regulating a variety of processes regulating a variety of processes regulating a variety of processes they're on a circadian rhythm meaning they're on a circadian rhythm meaning they're on a circadian rhythm meaning they're they're active during certain they're they're active during certain they're they're active during certain times in the day and the thing that times in the day and the thing that times in the day and the thing that starts that clock is the intake of food starts that clock is the intake of food starts that clock is the intake of food so the first calorie you take in is so the first calorie you take in is so the first calorie you take in is going to start that clock from ticking

39:00going to start that clock from ticking going to start that clock from ticking and so at that early point is going to and so at that early point is going to and so at that early point is going to be when you can be the most insulin be when you can be the most insulin be when you can be the most insulin sensitive and as the day goes on that's sensitive and as the day goes on that's sensitive and as the day goes on that's sort of the sensitivity goes down so so sort of the sensitivity goes down so so sort of the sensitivity goes down so so you're getting all those benefits and I you're getting all those benefits and I you're getting all those benefits and I think that is one of the the easiest and think that is one of the the easiest and think that is one of the the easiest and most robust things that I think is most robust things that I think is most robust things that I think is important for improving health span the important for improving health span the important for improving health span the other would be sort of an extension of other would be sort of an extension of other would be sort of an extension of that and it happens to be a little bit I that and it happens to be a little bit I that and it happens to be a little bit I would say a little bit more challenging would say a little bit more challenging would say a little bit more challenging and even a little bit scarier and that and even a little bit scarier and that and even a little bit scarier and that is a little bit more of a prolonged fast is a little bit more of a prolonged fast is a little bit more of a prolonged fast there's a lot of work by adulterer there's a lot of work by adulterer there's a lot of work by adulterer doctor Valter Longo who was a friend of doctor Valter Longo who was a friend of doctor Valter Longo who was a friend of mine and as this gentleman over here mine and as this gentleman over here mine and as this gentleman over here mentioned I do have a podcast where I mentioned I do have a podcast where I mentioned I do have a podcast where I interview a variety of scientists interview a variety of scientists interview a variety of scientists physicians and we talk about a lot of physicians and we talk about a lot of physicians and we talk about a lot of topics that are related to aging and so topics that are related to aging and so topics that are related to aging and so I've spoke with him multiple times and I've spoke with him multiple times and I've spoke with him multiple times and he is a variety of clinical studies he is a variety of clinical studies he is a variety of clinical studies where he has looked at the effects of where he has looked at the effects of where he has looked at the effects of basically not eating food for a basically not eating food for a basically not eating food for a prolonged period of time which is around

40:00prolonged period of time which is around prolonged period of time which is around 48 at least 48 hours and he's looked at 48 at least 48 hours and he's looked at 48 at least 48 hours and he's looked at the effects of that on for example the effects of that on for example the effects of that on for example autoimmune related diseases so people autoimmune related diseases so people autoimmune related diseases so people that had multiple sclerosis they were that had multiple sclerosis they were that had multiple sclerosis they were doing in that case it wasn't actually a doing in that case it wasn't actually a doing in that case it wasn't actually a fast they were doing a fasting mimicking fast they were doing a fasting mimicking fast they were doing a fasting mimicking diet so it was a diet that was sort of diet so it was a diet that was sort of diet so it was a diet that was sort of had a very specific callewaert content had a very specific callewaert content had a very specific callewaert content and macronutrient composition that act and macronutrient composition that act and macronutrient composition that act activated a lot of the same molecular activated a lot of the same molecular activated a lot of the same molecular pathways that fasting does and it pathways that fasting does and it pathways that fasting does and it improved a variety it improved disease improved a variety it improved disease improved a variety it improved disease status in the multiple sclerosis status in the multiple sclerosis status in the multiple sclerosis patients patients patients he's also been a co-author on studies he's also been a co-author on studies he's also been a co-author on studies where he's shown that there may be a where he's shown that there may be a where he's shown that there may be a benefit to fasting along with standard benefit to fasting along with standard benefit to fasting along with standard of care treatment when you're undergoing of care treatment when you're undergoing of care treatment when you're undergoing cancer treatment like chemotherapy or cancer treatment like chemotherapy or cancer treatment like chemotherapy or radiation radiation radiation so he's published a couple of pilot so he's published a couple of pilot so he's published a couple of pilot studies showing that a 48 hour water studies showing that a 48 hour water studies showing that a 48 hour water fast is safe and not only is it safe fast is safe and not only is it safe fast is safe and not only is it safe there seems to be a beneficial effect on there seems to be a beneficial effect on there seems to be a beneficial effect on sensitizing cancer cells to death and

41:00sensitizing cancer cells to death and sensitizing cancer cells to death and protecting normal cells from the protecting normal cells from the protecting normal cells from the toxicity of chemotherapy and/or toxicity of chemotherapy and/or toxicity of chemotherapy and/or radiation and that largely has to do radiation and that largely has to do radiation and that largely has to do with the fact that fasting activates with the fact that fasting activates with the fact that fasting activates those stress response pathways I just those stress response pathways I just those stress response pathways I just mentioned that are meant to be switched mentioned that are meant to be switched mentioned that are meant to be switched on that humans because of our active on that humans because of our active on that humans because of our active 24-hour access to food these days never 24-hour access to food these days never 24-hour access to food these days never switch on well normal cells switch them switch on well normal cells switch them switch on well normal cells switch them on and so when you switch on those on and so when you switch on those on and so when you switch on those stress response pathways they actually stress response pathways they actually stress response pathways they actually become more resilient to stress like become more resilient to stress like become more resilient to stress like chemotherapy radiation those are very chemotherapy radiation those are very chemotherapy radiation those are very toxic types of stress normal cells toxic types of stress normal cells toxic types of stress normal cells become more resilient to them because become more resilient to them because become more resilient to them because they're they have increased activation they're they have increased activation they're they have increased activation of genes that are involved in dealing of genes that are involved in dealing of genes that are involved in dealing with oxidative stress in dealing with with oxidative stress in dealing with with oxidative stress in dealing with inflammatory stress and dealing with the inflammatory stress and dealing with the inflammatory stress and dealing with the kind of stuff that's causing them to die kind of stuff that's causing them to die kind of stuff that's causing them to die from this from this chemotherapy from this from this chemotherapy from this from this chemotherapy radiation cancer cells are unable to do radiation cancer cells are unable to do radiation cancer cells are unable to do that they're completely screwed up that they're completely screwed up that they're completely screwed up mutations all sorts of mutations when mutations all sorts of mutations when mutations all sorts of mutations when they experience they experience they experience stressful when something is stressing stressful when something is stressing stressful when something is stressing them out they don't they don't respond them out they don't they don't respond them out they don't they don't respond by increasing stress response pathways

42:00by increasing stress response pathways by increasing stress response pathways they just die they just die they just die so that's another area that I think is so that's another area that I think is so that's another area that I think is really interesting in terms of healthy really interesting in terms of healthy really interesting in terms of healthy people doing it to prolong their people doing it to prolong their people doing it to prolong their lifespan it's an open question lifespan it's an open question lifespan it's an open question Valter thinks that in people that have Valter thinks that in people that have Valter thinks that in people that have that are lean and don't have any that are lean and don't have any that are lean and don't have any cardiovascular risk factors or any other cardiovascular risk factors or any other cardiovascular risk factors or any other you know type 2 diabetes risk factors you know type 2 diabetes risk factors you know type 2 diabetes risk factors that they can maybe do this once or that they can maybe do this once or that they can maybe do this once or twice a year and they may help improve twice a year and they may help improve twice a year and they may help improve longevity that's speculation at this longevity that's speculation at this longevity that's speculation at this point it hasn't been shown in humans but point it hasn't been shown in humans but point it hasn't been shown in humans but there have an animal studies showing there have an animal studies showing there have an animal studies showing that it does increase lifespan and that it does increase lifespan and that it does increase lifespan and increases health span both are shown increases health span both are shown increases health span both are shown that doing doing a prolonged fast can that doing doing a prolonged fast can that doing doing a prolonged fast can basically cause organs to shrink inside basically cause organs to shrink inside basically cause organs to shrink inside of animals during the fasting phase and of animals during the fasting phase and of animals during the fasting phase and that is due to a variety of factors one that is due to a variety of factors one that is due to a variety of factors one cell size is shrinking two cells are cell size is shrinking two cells are cell size is shrinking two cells are dying and what vaulter is shown is that dying and what vaulter is shown is that dying and what vaulter is shown is that preferentially damaged old cells die and preferentially damaged old cells die and preferentially damaged old cells die and this then can basically during the

43:00this then can basically during the this then can basically during the refeeding phase which I think now that refeeding phase which I think now that refeeding phase which I think now that was a question I missed when you're was a question I missed when you're was a question I missed when you're breaking your fast the refeeding phase breaking your fast the refeeding phase breaking your fast the refeeding phase causes causes stem cells to proliferate causes causes stem cells to proliferate causes causes stem cells to proliferate and to replace all those cells that were and to replace all those cells that were and to replace all those cells that were lost and so that the organs that shrunk lost and so that the organs that shrunk lost and so that the organs that shrunk regrow and their regrowing with healthy regrow and their regrowing with healthy regrow and their regrowing with healthy new young cells so it's really this new young cells so it's really this new young cells so it's really this amazing rejuvenation process that seems amazing rejuvenation process that seems amazing rejuvenation process that seems to be hard encoded in our genes and to be hard encoded in our genes and to be hard encoded in our genes and activated just by not eating so a lot of activated just by not eating so a lot of activated just by not eating so a lot of work to still be done there work to still be done there work to still be done there huge implications for autoimmune disease huge implications for autoimmune disease huge implications for autoimmune disease I mean what Walter is shown in a lot of I mean what Walter is shown in a lot of I mean what Walter is shown in a lot of animal studies is that immune cells that animal studies is that immune cells that animal studies is that immune cells that are dysfunctional those are are dysfunctional those are are dysfunctional those are preferentially killed off and replaced preferentially killed off and replaced preferentially killed off and replaced by healthy new non auto immune cells by healthy new non auto immune cells by healthy new non auto immune cells which is amazing so I think there's a which is amazing so I think there's a which is amazing so I think there's a lot of promise for prolonged fasting and lot of promise for prolonged fasting and lot of promise for prolonged fasting and not only the treatment for maybe cancer not only the treatment for maybe cancer not only the treatment for maybe cancer and autoimmune diseases and other

44:00and autoimmune diseases and other and autoimmune diseases and other diseases but also even possibly to diseases but also even possibly to diseases but also even possibly to improve health span and healthy people improve health span and healthy people improve health span and healthy people and so I really look forward to that and so I really look forward to that and so I really look forward to that research progressing I think it's a research progressing I think it's a research progressing I think it's a really hot new area that I'm very really hot new area that I'm very really hot new area that I'm very excited about and I think my red dot is excited about and I think my red dot is excited about and I think my red dot is totally liked it going totally liked it going totally liked it going zurk here so I'm supposed to stop yeah I zurk here so I'm supposed to stop yeah I zurk here so I'm supposed to stop yeah I wanted to mention one other thing and wanted to mention one other thing and wanted to mention one other thing and that is broccoli sprouts and so for a that is broccoli sprouts and so for a that is broccoli sprouts and so for a feign like just listen to a podcast I feign like just listen to a podcast I feign like just listen to a podcast I did it with dr. judge Fahey if you want did it with dr. judge Fahey if you want did it with dr. judge Fahey if you want to know about more about it but I really to know about more about it but I really to know about more about it but I really think that's another important way to think that's another important way to think that's another important way to improve health spending so thank you improve health spending so thank you improve health spending so thank you it's a pleasure to be here again I was it's a pleasure to be here again I was it's a pleasure to be here again I was really really excited so thank you so really really excited so thank you so really really excited so thank you so much you

Sauna Use as an Exercise Mimetic for Heart and Healthspan