Harnessing Heat: The Surprising Benefits of Sauna for Cardiovascular Health and Well-Being - Full Transcript

00:00deliberate heat exposure and when we say deliberate heat exposure and when we say deliberate heat it's it's really you deliberate heat it's it's really you deliberate heat it's it's really you know you're you're going into a hot know you're you're going into a hot know you're you're going into a hot environment right so you're you're going environment right so you're you're going environment right so you're you're going to do something like a hot sauna a steam to do something like a hot sauna a steam to do something like a hot sauna a steam room a hot bath something that is you room a hot bath something that is you room a hot bath something that is you know either either the ambient know either either the ambient know either either the ambient temperature of the room is elevated or temperature of the room is elevated or temperature of the room is elevated or the the water and your body is like you the the water and your body is like you the the water and your body is like you know submerged in the water right and um know submerged in the water right and um know submerged in the water right and um what is that doing well that is actually what is that doing well that is actually what is that doing well that is actually kicking on a physiological response that kicking on a physiological response that kicking on a physiological response that is in in many ways very similar to is in in many ways very similar to is in in many ways very similar to moderate intensity aerobic exercise moderate intensity aerobic exercise moderate intensity aerobic exercise because when you are when you're exposed because when you are when you're exposed because when you are when you're exposed to this deliberate heat exposure when to this deliberate heat exposure when to this deliberate heat exposure when you're exposed to the ambient you know you're exposed to the ambient you know you're exposed to the ambient you know increases in temperature you're increases in temperature you're increases in temperature you're elevating your core body temperature elevating your core body temperature elevating your core body temperature which is what's happening with physical which is what's happening with physical which is what's happening with physical activity your heart rate increases your activity your heart rate increases your activity your heart rate increases your plasma flow increases um your stroke plasma flow increases um your stroke plasma flow increases um your stroke volume increases all these things that volume increases all these things that volume increases all these things that are happening during physical exercise

01:00are happening during physical exercise are happening during physical exercise are happening during this deliberate are happening during this deliberate are happening during this deliberate heat exposure and so there's like heat exposure and so there's like heat exposure and so there's like there's like a a somewhat of a I would there's like a a somewhat of a I would there's like a a somewhat of a I would say mimicking effect of moderate say mimicking effect of moderate say mimicking effect of moderate intensity aerobic exercise and there's intensity aerobic exercise and there's intensity aerobic exercise and there's actually been studies that have compared actually been studies that have compared actually been studies that have compared that head-to-head so they've looked at that head-to-head so they've looked at that head-to-head so they've looked at being on a stationary cycle doing you being on a stationary cycle doing you being on a stationary cycle doing you know not not anything crazy but like 120 know not not anything crazy but like 120 know not not anything crazy but like 120 watts and then comparing that to sitting watts and then comparing that to sitting watts and then comparing that to sitting in a sauna for 20 minutes doing each of in a sauna for 20 minutes doing each of in a sauna for 20 minutes doing each of those for 20 minutes and they were those for 20 minutes and they were those for 20 minutes and they were comparable in terms of uh heart rate comparable in terms of uh heart rate comparable in terms of uh heart rate elevation during the physical activity elevation during the physical activity elevation during the physical activity or during the heat exposure um the or during the heat exposure um the or during the heat exposure um the changes in blood pressure during the changes in blood pressure during the changes in blood pressure during the activity and then the improvements after activity and then the improvements after activity and then the improvements after so blood pressure improved after the so blood pressure improved after the so blood pressure improved after the stationary cycling blood pressure stationary cycling blood pressure stationary cycling blood pressure improved after the deliberate heat improved after the deliberate heat improved after the deliberate heat exposure heart rate resting heart rate exposure heart rate resting heart rate exposure heart rate resting heart rate improved after the stationary cycling improved after the stationary cycling improved after the stationary cycling and resting heart rate improved after and resting heart rate improved after and resting heart rate improved after the deliberate heat exposure so in other the deliberate heat exposure so in other the deliberate heat exposure so in other words um there's there's comparable words um there's there's comparable words um there's there's comparable effects with respect to uh you know

02:00effects with respect to uh you know effects with respect to uh you know cardiovascular adaptations that are cardiovascular adaptations that are cardiovascular adaptations that are occurring during deliberate heat occurring during deliberate heat occurring during deliberate heat exposure and um so that's that's one exposure and um so that's that's one exposure and um so that's that's one sort of I I think important framework to sort of I I think important framework to sort of I I think important framework to think about is there is a mimicking think about is there is a mimicking think about is there is a mimicking effect and why is that important well effect and why is that important well effect and why is that important well certainly it's important for people that certainly it's important for people that certainly it's important for people that are disabled people that can't go for a are disabled people that can't go for a are disabled people that can't go for a run or a jog or even get on a bike right run or a jog or even get on a bike right run or a jog or even get on a bike right and and so um it's really important for and and so um it's really important for and and so um it's really important for that population of people but it's so that population of people but it's so that population of people but it's so important for the population I think of important for the population I think of important for the population I think of people that won't get on a bike or go people that won't get on a bike or go people that won't get on a bike or go for a run or they would rather just feel for a run or they would rather just feel for a run or they would rather just feel like they're sitting in a spa and um and like they're sitting in a spa and um and like they're sitting in a spa and um and at the very least or maybe people that at the very least or maybe people that at the very least or maybe people that are just so ad adverse there are people are just so ad adverse there are people are just so ad adverse there are people are so adverse to cardiovascular are so adverse to cardiovascular are so adverse to cardiovascular exercise that if you can just get them exercise that if you can just get them exercise that if you can just get them into a sauna and we can talk about into a sauna and we can talk about into a sauna and we can talk about parameters in a minute but like if you parameters in a minute but like if you parameters in a minute but like if you can get them into something that's sort can get them into something that's sort can get them into something that's sort of at least mimicking the moderate of at least mimicking the moderate of at least mimicking the moderate intensity cardiovascular EX exercise and

03:00intensity cardiovascular EX exercise and intensity cardiovascular EX exercise and they're getting those those adaptations they're getting those those adaptations they're getting those those adaptations those cardiovascular adaptations that those cardiovascular adaptations that those cardiovascular adaptations that they would get with at least a little they would get with at least a little they would get with at least a little mild to moderate intensity exercise mild to moderate intensity exercise mild to moderate intensity exercise that's going to be beneficial in in the that's going to be beneficial in in the that's going to be beneficial in in the long run as well and then it's also long run as well and then it's also long run as well and then it's also beneficial for people that are beneficial for people that are beneficial for people that are Physically Active you might go well why Physically Active you might go well why Physically Active you might go well why is that um and so there so being is that um and so there so being is that um and so there so being Physically Active like being aerobically Physically Active like being aerobically Physically Active like being aerobically active doing aerobic exercise one of the active doing aerobic exercise one of the active doing aerobic exercise one of the the best benefits is it improves what's the best benefits is it improves what's the best benefits is it improves what's called cardiorespiratory Fitness and um called cardiorespiratory Fitness and um called cardiorespiratory Fitness and um and that's probably one of the I would and that's probably one of the I would and that's probably one of the I would say one of the best biomarkers of say one of the best biomarkers of say one of the best biomarkers of longevity like like concrete things that longevity like like concrete things that longevity like like concrete things that you can measure it's measured by by you can measure it's measured by by you can measure it's measured by by measuring something called V2 Max it's measuring something called V2 Max it's measuring something called V2 Max it's the maximum amount of oxygen you can the maximum amount of oxygen you can the maximum amount of oxygen you can take in during maximal exercise and take in during maximal exercise and take in during maximal exercise and cardiovascular exercise improves that cardiovascular exercise improves that cardiovascular exercise improves that particularly if you're doing a particularly if you're doing a particularly if you're doing a high-intensity um exercise training high-intensity um exercise training high-intensity um exercise training things that are like high-intensity things that are like high-intensity things that are like high-intensity interval training for example is one of interval training for example is one of interval training for example is one of the best ways to improve it especially the best ways to improve it especially the best ways to improve it especially if you're doing longer intervals of like if you're doing longer intervals of like if you're doing longer intervals of like at least a minute but what's interesting

04:00at least a minute but what's interesting at least a minute but what's interesting is that there's been data showing that is that there's been data showing that is that there's been data showing that people so there's been two types of people so there's been two types of people so there's been two types of studies observational data looking at studies observational data looking at studies observational data looking at people that just routinely exercise or people that just routinely exercise or people that just routinely exercise or people that routinely exercise and do people that routinely exercise and do people that routinely exercise and do the sauna and then they they measured the sauna and then they they measured the sauna and then they they measured these you know there there was these you know there there was these you know there there was measurements of cardiorespiratory measurements of cardiorespiratory measurements of cardiorespiratory Fitness and it was pretty clear that Fitness and it was pretty clear that Fitness and it was pretty clear that people that routinely exercised and people that routinely exercised and people that routinely exercised and routinely did the sauna had a better routinely did the sauna had a better routinely did the sauna had a better cardio respiratory Fitness than people cardio respiratory Fitness than people cardio respiratory Fitness than people that only routinely exercise in other that only routinely exercise in other that only routinely exercise in other words there was a there was a benefit to words there was a there was a benefit to words there was a there was a benefit to do sauna on top of the exercise right do sauna on top of the exercise right do sauna on top of the exercise right and then there's been intervention and then there's been intervention and then there's been intervention studies where it's like okay we're going studies where it's like okay we're going studies where it's like okay we're going to take people give them an exercise to take people give them an exercise to take people give them an exercise workout uh I think it was a stationary workout uh I think it was a stationary workout uh I think it was a stationary bike and then right after that exercise bike and then right after that exercise bike and then right after that exercise workout they're either going to just do workout they're either going to just do workout they're either going to just do passive recovery or they're going to go passive recovery or they're going to go passive recovery or they're going to go into a sauna and recover for 15 minutes into a sauna and recover for 15 minutes into a sauna and recover for 15 minutes and um there was I forgot how many weeks and um there was I forgot how many weeks and um there was I forgot how many weeks it was something like on the order of it was something like on the order of it was something like on the order of four weeks or something like that um four weeks or something like that um four weeks or something like that um they measured cardiorespiratory Fitness they measured cardiorespiratory Fitness they measured cardiorespiratory Fitness and a variety of other biomarkers like and a variety of other biomarkers like and a variety of other biomarkers like lipids like LDL total cholesterol blood

05:00lipids like LDL total cholesterol blood lipids like LDL total cholesterol blood pressure things like that and while pressure things like that and while pressure things like that and while there was improvements obviously with there was improvements obviously with there was improvements obviously with exercise the ones that did exercise plus exercise the ones that did exercise plus exercise the ones that did exercise plus the sauna had an even greater the sauna had an even greater the sauna had an even greater Improvement in their cardiorespiratory Improvement in their cardiorespiratory Improvement in their cardiorespiratory Fitness so their V2 Max was improved Fitness so their V2 Max was improved Fitness so their V2 Max was improved even more than exercise alone they also even more than exercise alone they also even more than exercise alone they also had greater improvements in blood had greater improvements in blood had greater improvements in blood pressure and greater improvements in pressure and greater improvements in pressure and greater improvements in their lipid numbers and things like that their lipid numbers and things like that their lipid numbers and things like that so there was every reason to add uh so there was every reason to add uh so there was every reason to add uh deliberate heat exposure on top of deliberate heat exposure on top of deliberate heat exposure on top of exercise as well I want to pause here exercise as well I want to pause here exercise as well I want to pause here first second for two reasons one you're first second for two reasons one you're first second for two reasons one you're the reason I have a sauna I think I the reason I have a sauna I think I the reason I have a sauna I think I first came across your work and you had first came across your work and you had first came across your work and you had this like 70 this like 70 this like 70 page website on the benefits of a sauna page website on the benefits of a sauna page website on the benefits of a sauna and I remember like skimming the first and I remember like skimming the first and I remember like skimming the first like three pages of it going I really like three pages of it going I really like three pages of it going I really need a sauna and so you're the reason I need a sauna and so you're the reason I need a sauna and so you're the reason I have a sauna but when we say doing the have a sauna but when we say doing the have a sauna but when we say doing the sauna like what does that mean in terms sauna like what does that mean in terms sauna like what does that mean in terms of temperature in terms of duration is a of temperature in terms of duration is a of temperature in terms of duration is a hot tub the same as the sauna talk to me hot tub the same as the sauna talk to me hot tub the same as the sauna talk to me about that so a lot of the studies that

06:00about that so a lot of the studies that about that so a lot of the studies that have been done on sauna have come out of have been done on sauna have come out of have been done on sauna have come out of Finland where they're using finish Finland where they're using finish Finland where they're using finish saunas which are generally speaking it saunas which are generally speaking it saunas which are generally speaking it it would be what I would call like it's it would be what I would call like it's it would be what I would call like it's it's a regular sauna where you have like it's a regular sauna where you have like it's a regular sauna where you have like an electric heater with some rocks that an electric heater with some rocks that an electric heater with some rocks that are hot um in in Finland they often use are hot um in in Finland they often use are hot um in in Finland they often use water and they poured on the hot rocks water and they poured on the hot rocks water and they poured on the hot rocks and so there's a humidity aspect there and so there's a humidity aspect there and so there's a humidity aspect there any anywhere between 10 to 20% hum any anywhere between 10 to 20% hum any anywhere between 10 to 20% hum humidity so a lot of the observational humidity so a lot of the observational humidity so a lot of the observational studies and intervention studies showing studies and intervention studies showing studies and intervention studies showing like I just mentioned one about BO2 Max like I just mentioned one about BO2 Max like I just mentioned one about BO2 Max improvements blood pressure improvements improvements blood pressure improvements improvements blood pressure improvements um they're they're done in Finland and a um they're they're done in Finland and a um they're they're done in Finland and a lot of those parameters used generally lot of those parameters used generally lot of those parameters used generally speaking are um you know regular saunas speaking are um you know regular saunas speaking are um you know regular saunas of about 175 degrees Fahrenheit and 10 of about 175 degrees Fahrenheit and 10 of about 175 degrees Fahrenheit and 10 to 20% humidity the average time spent to 20% humidity the average time spent to 20% humidity the average time spent in this sauna is about 20 minutes for in this sauna is about 20 minutes for in this sauna is about 20 minutes for the for the benefits to really be I the for the benefits to really be I the for the benefits to really be I would say that robust and and then that

07:00would say that robust and and then that would say that robust and and then that there's frequency right so like how there's frequency right so like how there's frequency right so like how often do you do it and so there have often do you do it and so there have often do you do it and so there have been a variety of studies that have been a variety of studies that have been a variety of studies that have looked at all cause mortality so D so so looked at all cause mortality so D so so looked at all cause mortality so D so so you know dying early from all causes you know dying early from all causes you know dying early from all causes that are non accidental and then looking that are non accidental and then looking that are non accidental and then looking at cardiovascular related mortality at cardiovascular related mortality at cardiovascular related mortality mortality like dying from a heart attack mortality like dying from a heart attack mortality like dying from a heart attack for example um and people that are more for example um and people that are more for example um and people that are more more frequently using the sauna it's a more frequently using the sauna it's a more frequently using the sauna it's a dose dependent effect so people that use dose dependent effect so people that use dose dependent effect so people that use the sauna for example the sauna for example the sauna for example two to four sorry two to three times a two to four sorry two to three times a two to four sorry two to three times a week have a 24% lower all cause week have a 24% lower all cause week have a 24% lower all cause mortality compared to people that only mortality compared to people that only mortality compared to people that only use it one time a week but people that use it one time a week but people that use it one time a week but people that use it four to seven times a week have a use it four to seven times a week have a use it four to seven times a week have a 40% lower all cause mortality compared 40% lower all cause mortality compared 40% lower all cause mortality compared to people that only use it one time a to people that only use it one time a to people that only use it one time a week so in other words it seems like the week so in other words it seems like the week so in other words it seems like the minimal effective dose to get the most minimal effective dose to get the most minimal effective dose to get the most robust effect would be four times a week robust effect would be four times a week robust effect would be four times a week and the same goes for other parameters and the same goes for other parameters and the same goes for other parameters so cardiovas dying from you know so cardiovas dying from you know so cardiovas dying from you know cardiovascular related mortality it's

08:00cardiovascular related mortality it's cardiovascular related mortality it's 50% lower PE in people that use the 50% lower PE in people that use the 50% lower PE in people that use the sauna four to seven times a week sauna four to seven times a week sauna four to seven times a week compared to one time a week whereas if compared to one time a week whereas if compared to one time a week whereas if you're only doing it two to three times you're only doing it two to three times you're only doing it two to three times a week it's something like 27% lower so a week it's something like 27% lower so a week it's something like 27% lower so frequency matters as well and when I frequency matters as well and when I frequency matters as well and when I said duration in the sauna it's really said duration in the sauna it's really said duration in the sauna it's really important so those studies were also important so those studies were also important so those studies were also done looking at okay let's say people done looking at okay let's say people done looking at okay let's say people are only staying in the sauna for 11 are only staying in the sauna for 11 are only staying in the sauna for 11 minutes versus like greater than 19 minutes versus like greater than 19 minutes versus like greater than 19 minutes so like 20 minutes right um they minutes so like 20 minutes right um they minutes so like 20 minutes right um they didn't have that robust 50% reduction didn't have that robust 50% reduction didn't have that robust 50% reduction all sorry in cardiovascular related all sorry in cardiovascular related all sorry in cardiovascular related mortality if they only stayed in for 11 mortality if they only stayed in for 11 mortality if they only stayed in for 11 minutes it was much less it was a little minutes it was much less it was a little minutes it was much less it was a little bit like it was improved but it was not bit like it was improved but it was not bit like it was improved but it was not 50% so the the temperature and the 50% so the the temperature and the 50% so the the temperature and the duration and the frequency those are duration and the frequency those are duration and the frequency those are three parameters that are important with three parameters that are important with three parameters that are important with respect to to using you know a regular respect to to using you know a regular respect to to using you know a regular hot sauna and when I say I the reason I hot sauna and when I say I the reason I hot sauna and when I say I the reason I say regular hot sauna is because another say regular hot sauna is because another say regular hot sauna is because another type of sauna that's very popular are type of sauna that's very popular are type of sauna that's very popular are infrared saunas and infrared saunas do infrared saunas and infrared saunas do infrared saunas and infrared saunas do not get as hot so they're not warming not get as hot so they're not warming not get as hot so they're not warming the ambient air around you they're

09:00the ambient air around you they're the ambient air around you they're working through another mechanism and working through another mechanism and working through another mechanism and they're sort of like moving molecules they're sort of like moving molecules they're sort of like moving molecules inside your body around and and sort of inside your body around and and sort of inside your body around and and sort of heating you up in a different way and heating you up in a different way and heating you up in a different way and you do sweat a lot and you do get your you do sweat a lot and you do get your you do sweat a lot and you do get your you can get your core body temperature you can get your core body temperature you can get your core body temperature elevated particularly if you stay in elevated particularly if you stay in elevated particularly if you stay in quite a long time but um you do have to quite a long time but um you do have to quite a long time but um you do have to to keep in mind that you can't take to keep in mind that you can't take to keep in mind that you can't take those parameters and go I'm going to those parameters and go I'm going to those parameters and go I'm going to stay in 145 degree infrared sauna for stay in 145 degree infrared sauna for stay in 145 degree infrared sauna for only 20 minutes because that's what only 20 minutes because that's what only 20 minutes because that's what those finished Studies have shown those finished Studies have shown those finished Studies have shown because they're completely different in because they're completely different in because they're completely different in respect to um uh you know the the the respect to um uh you know the the the respect to um uh you know the the the ways that they're working and so um ways that they're working and so um ways that they're working and so um there have been studies that have there have been studies that have there have been studies that have compared for example like a head-to-head compared for example like a head-to-head compared for example like a head-to-head comparison of like a regular hot sauna comparison of like a regular hot sauna comparison of like a regular hot sauna versus infrared sauna and looking at versus infrared sauna and looking at versus infrared sauna and looking at things like blood pressure improvements things like blood pressure improvements things like blood pressure improvements and if if you're just staying in for 20 and if if you're just staying in for 20 and if if you're just staying in for 20 minutes like the same amount of time in minutes like the same amount of time in minutes like the same amount of time in each you're not going to get those blood each you're not going to get those blood each you're not going to get those blood pressure improvements from an infrared pressure improvements from an infrared pressure improvements from an infrared sauna which makes sense it's not as hot sauna which makes sense it's not as hot sauna which makes sense it's not as hot right you're not it takes longer to right you're not it takes longer to right you're not it takes longer to elevate that Cor to get your heart rate

10:00elevate that Cor to get your heart rate elevate that Cor to get your heart rate elevated and anyone that's done like elevated and anyone that's done like elevated and anyone that's done like I've done a lot of infrared sauna and I've done a lot of infrared sauna and I've done a lot of infrared sauna and I've done a lot of regular hot sauna and I've done a lot of regular hot sauna and I've done a lot of regular hot sauna and you know I know and also wearing a heart you know I know and also wearing a heart you know I know and also wearing a heart rate monitor right you can wear like rate monitor right you can wear like rate monitor right you can wear like your Fitbit or your whoop or whatever in your Fitbit or your whoop or whatever in your Fitbit or your whoop or whatever in into the sauna and you'll you'll know into the sauna and you'll you'll know into the sauna and you'll you'll know when your heart rate starts to get when your heart rate starts to get when your heart rate starts to get elevated and it's not going to be after elevated and it's not going to be after elevated and it's not going to be after 20 minutes in an infrared Zona now um so 20 minutes in an infrared Zona now um so 20 minutes in an infrared Zona now um so that's important to keep to keep in mind that's important to keep to keep in mind that's important to keep to keep in mind that's you know you just have to kind of that's you know you just have to kind of that's you know you just have to kind of increase the duration in there for me I increase the duration in there for me I increase the duration in there for me I have to stay in like 45 like I'd say 60 have to stay in like 45 like I'd say 60 have to stay in like 45 like I'd say 60 Minutes is more like the duration that I Minutes is more like the duration that I Minutes is more like the duration that I would have to stay in to start to get would have to stay in to start to get would have to stay in to start to get more elevations in my heart rate um more elevations in my heart rate um more elevations in my heart rate um again that's that mimicking of the Moder again that's that mimicking of the Moder again that's that mimicking of the Moder intensity intensity intensity exercise uh but there's also biomarkers exercise uh but there's also biomarkers exercise uh but there's also biomarkers that have been measured so for example that have been measured so for example that have been measured so for example um we haven't gone gone into this yet um we haven't gone gone into this yet um we haven't gone gone into this yet but heat Chuck proteins these are one of but heat Chuck proteins these are one of but heat Chuck proteins these are one of the adaptations that happen when your the adaptations that happen when your the adaptations that happen when your body is forced um to increase its core body is forced um to increase its core body is forced um to increase its core body temperature whether that's through body temperature whether that's through body temperature whether that's through physical activity which is making you physical activity which is making you physical activity which is making you hot making you sweat or deliberate heat

11:00hot making you sweat or deliberate heat hot making you sweat or deliberate heat exposure and Studies have been done exposure and Studies have been done exposure and Studies have been done looking at people that go into a looking at people that go into a looking at people that go into a relatively hot SAA so this would be 163 relatively hot SAA so this would be 163 relatively hot SAA so this would be 163 degree Fahrenheit sauna if they stay in degree Fahrenheit sauna if they stay in degree Fahrenheit sauna if they stay in for 30 minutes they can raise their heat for 30 minutes they can raise their heat for 30 minutes they can raise their heat truck proteins about 50% over their truck proteins about 50% over their truck proteins about 50% over their Baseline levels and heat shock proteins Baseline levels and heat shock proteins Baseline levels and heat shock proteins um have a lot of beneficial effects so um have a lot of beneficial effects so um have a lot of beneficial effects so they they're involved with preventing they they're involved with preventing they they're involved with preventing proteins from aggregating and forming proteins from aggregating and forming proteins from aggregating and forming plaques uh in the brain in the vascular plaques uh in the brain in the vascular plaques uh in the brain in the vascular system they also are very important for system they also are very important for system they also are very important for preventing muscle atrophy and there have preventing muscle atrophy and there have preventing muscle atrophy and there have now been studies that have been done now been studies that have been done now been studies that have been done showing that um just even locally showing that um just even locally showing that um just even locally heating um a person's like leg let's say heating um a person's like leg let's say heating um a person's like leg let's say they're you know so the studies that they're you know so the studies that they're you know so the studies that have been done have been like they're have been done have been like they're have been done have been like they're called immobilization studies where called immobilization studies where called immobilization studies where they're sort of mimicking an injury or they're sort of mimicking an injury or they're sort of mimicking an injury or an event like let's say you go and like an event like let's say you go and like an event like let's say you go and like an older person goes into the hospital an older person goes into the hospital an older person goes into the hospital they have the flu whatever they're they have the flu whatever they're they have the flu whatever they're they're basically immobilized for a they're basically immobilized for a they're basically immobilized for a period of weeks and so they're not using period of weeks and so they're not using period of weeks and so they're not using their muscles and their muscles were their muscles and their muscles were their muscles and their muscles were atrophying at a rapid rate right well um

12:00atrophying at a rapid rate right well um atrophying at a rapid rate right well um Studies have been done where if you if Studies have been done where if you if Studies have been done where if you if you apply even just local heat that you you apply even just local heat that you you apply even just local heat that you can cut that disuse atrophy by as much can cut that disuse atrophy by as much can cut that disuse atrophy by as much as 40% and and animal Studies have as 40% and and animal Studies have as 40% and and animal Studies have looked at um mechanistically they've looked at um mechanistically they've looked at um mechanistically they've repeated this and they've shown that it repeated this and they've shown that it repeated this and they've shown that it has largely it's it's due to the has largely it's it's due to the has largely it's it's due to the increase in heat shock proteins so heat increase in heat shock proteins so heat increase in heat shock proteins so heat shock proteins are a good biomarker for shock proteins are a good biomarker for shock proteins are a good biomarker for heat stress so is increased heart rate heat stress so is increased heart rate heat stress so is increased heart rate we talked about like you're getting up we talked about like you're getting up we talked about like you're getting up to 110 120 you can get up to 120 beads to 110 120 you can get up to 120 beads to 110 120 you can get up to 120 beads per minute um sitting in the hot sauna per minute um sitting in the hot sauna per minute um sitting in the hot sauna and that's really an indication that and that's really an indication that and that's really an indication that your core body temperature is being your core body temperature is being your core body temperature is being elevated your your body is doing that elevated your your body is doing that elevated your your body is doing that work so um you asked about hot baths and work so um you asked about hot baths and work so um you asked about hot baths and there have been studies looking at hot there have been studies looking at hot there have been studies looking at hot baths and heat chog proteins and you can baths and heat chog proteins and you can baths and heat chog proteins and you can elevate your heat trog proteins um by by elevate your heat trog proteins um by by elevate your heat trog proteins um by by being submerged from the shoulders down being submerged from the shoulders down being submerged from the shoulders down for about 20 minutes in about 104 degree for about 20 minutes in about 104 degree for about 20 minutes in about 104 degree Fahrenheit water which is a standard hot Fahrenheit water which is a standard hot Fahrenheit water which is a standard hot tub level so U hot tub heat level is tub level so U hot tub heat level is tub level so U hot tub heat level is what I would should say so um I do think what I would should say so um I do think what I would should say so um I do think there are

13:00there are there are comparable effects with respect to the comparable effects with respect to the comparable effects with respect to the modality of heat exposure whether we're modality of heat exposure whether we're modality of heat exposure whether we're talking about a hot sauna or a hot bath talking about a hot sauna or a hot bath talking about a hot sauna or a hot bath perhaps an infrared sauna again the perhaps an infrared sauna again the perhaps an infrared sauna again the duration the parameters will change the duration the parameters will change the duration the parameters will change the parameters will change but I do think parameters will change but I do think parameters will change but I do think that you can find comparable effects that you can find comparable effects that you can find comparable effects there are personal preferences at play there are personal preferences at play there are personal preferences at play like I I like both hot tub and hot sauna like I I like both hot tub and hot sauna like I I like both hot tub and hot sauna I find that I cheat more with a hot tub I find that I cheat more with a hot tub I find that I cheat more with a hot tub like I'm like more prone to put my arms like I'm like more prone to put my arms like I'm like more prone to put my arms out when I get really hot when I'm in out when I get really hot when I'm in out when I get really hot when I'm in the sauna like there's no where to go the sauna like there's no where to go the sauna like there's no where to go right like like if I if I'm getting hot right like like if I if I'm getting hot right like like if I if I'm getting hot then I have to get out and then I'm like then I have to get out and then I'm like then I have to get out and then I'm like oh I'm giving up like mentally I'm like oh I'm giving up like mentally I'm like oh I'm giving up like mentally I'm like no I'm not going to give up but if I'm no I'm not going to give up but if I'm no I'm not going to give up but if I'm in the hot tub I don't feel like I'm in the hot tub I don't feel like I'm in the hot tub I don't feel like I'm giving up when I'm just like getting my giving up when I'm just like getting my giving up when I'm just like getting my arms out because you know so there's arms out because you know so there's arms out because you know so there's reasons this is my personal sort of reasons this is my personal sort of reasons this is my personal sort of anecdote but there's reasons why I like anecdote but there's reasons why I like anecdote but there's reasons why I like to I I like to do both but I really like to I I like to do both but I really like to I I like to do both but I really like to do the sauna because I feel like I'm to do the sauna because I feel like I'm to do the sauna because I feel like I'm so much less likely to cheat with so much less likely to cheat with so much less likely to cheat with respect to like making sure I don't put respect to like making sure I don't put respect to like making sure I don't put any limbs out or anything like that um any limbs out or anything like that um any limbs out or anything like that um as well so um yeah I mean and then of

14:00as well so um yeah I mean and then of as well so um yeah I mean and then of course there's there's many there's many course there's there's many there's many course there's there's many there's many benefits to using the heat exposure um benefits to using the heat exposure um benefits to using the heat exposure um we talked about the cardiovascular we talked about the cardiovascular we talked about the cardiovascular benefits there's an immune benefit too benefits there's an immune benefit too benefits there's an immune benefit too like your IMM system yeah so there was like your IMM system yeah so there was like your IMM system yeah so there was um there have been some observational um there have been some observational um there have been some observational data studies as well looking at like data studies as well looking at like data studies as well looking at like pneumonia risk it's I think it was pneumonia risk it's I think it was pneumonia risk it's I think it was something like 40% lower in people that something like 40% lower in people that something like 40% lower in people that use the sauna four to seven times a week use the sauna four to seven times a week use the sauna four to seven times a week and there have been a lot of really and there have been a lot of really and there have been a lot of really early studies on um again these are early studies on um again these are early studies on um again these are coming out of Finland where there's coming out of Finland where there's coming out of Finland where there's humidity so you know there's steam humidity so you know there's steam humidity so you know there's steam involved as well and um you know you're involved as well and um you know you're involved as well and um you know you're you're you're working your you're you're working your you're you're working your cardiovascular system I mean the lungs cardiovascular system I mean the lungs cardiovascular system I mean the lungs are affected and I don't know all the are affected and I don't know all the are affected and I don't know all the the mechanisms and I don't know that the mechanisms and I don't know that the mechanisms and I don't know that they've all been worked out but there is they've all been worked out but there is they've all been worked out but there is some sort of benefit on the lugs and some sort of benefit on the lugs and some sort of benefit on the lugs and also just the immune system as well it also just the immune system as well it also just the immune system as well it seems like immune changes happen as well seems like immune changes happen as well seems like immune changes happen as well and it's funny I do get into the sauna and it's funny I do get into the sauna and it's funny I do get into the sauna when I'm feeling a little under the when I'm feeling a little under the when I'm feeling a little under the weather or even if I am sick it because

15:00weather or even if I am sick it because weather or even if I am sick it because I find it's easier than getting on my I find it's easier than getting on my I find it's easier than getting on my pelaton I I get in there and I'll do the pelaton I I get in there and I'll do the pelaton I I get in there and I'll do the Steam and I feel so much better it's Steam and I feel so much better it's Steam and I feel so much better it's like uh there's my my grandmother or like uh there's my my grandmother or like uh there's my my grandmother or grandfather used to tell me like sweat grandfather used to tell me like sweat grandfather used to tell me like sweat it out and there's almost like something it out and there's almost like something it out and there's almost like something true to that when you are feeling sick true to that when you are feeling sick true to that when you are feeling sick well absolutely so when you are sick you well absolutely so when you are sick you well absolutely so when you are sick you get a fever and the fever response your get a fever and the fever response your get a fever and the fever response your your core body temperature is elevated your core body temperature is elevated your core body temperature is elevated and heat shock proteins are activated and heat shock proteins are activated and heat shock proteins are activated and heat shock proteins do play a role and heat shock proteins do play a role and heat shock proteins do play a role in what is called the in in the innate in what is called the in in the innate in what is called the in in the innate immune response so that's the immune immune response so that's the immune immune response so that's the immune response that you have when you've never response that you have when you've never response that you have when you've never seen a virus or bacterial pathogen seen a virus or bacterial pathogen seen a virus or bacterial pathogen before it's that like it's not the before it's that like it's not the before it's that like it's not the antibody response it's that like okay antibody response it's that like okay antibody response it's that like okay let's fire away and get so heat chock let's fire away and get so heat chock let's fire away and get so heat chock proteins do play a role in that and um proteins do play a role in that and um proteins do play a role in that and um when you are getting in the sauna when when you are getting in the sauna when when you are getting in the sauna when you're doing some form of deliberate you're doing some form of deliberate you're doing some form of deliberate heat exposure you are elevating your heat exposure you are elevating your heat exposure you are elevating your core body temperature and so the fever core body temperature and so the fever core body temperature and so the fever response is a very important part of um response is a very important part of um response is a very important part of um our our our immunes our immunes way our our our our immunes our immunes way our our our our immunes our immunes way our immune systems way of um dealing with immune systems way of um dealing with immune systems way of um dealing with the pathogen right it's important like the pathogen right it's important like

16:00the pathogen right it's important like we get a fever for a reason and so um we get a fever for a reason and so um we get a fever for a reason and so um there there's a lot of similarity there there there's a lot of similarity there there there's a lot of similarity there right between the deliberate heat right between the deliberate heat right between the deliberate heat exposure and the um the fever response exposure and the um the fever response exposure and the um the fever response and it's interesting because um the and it's interesting because um the and it's interesting because um the reason I actually got into the sauna way reason I actually got into the sauna way reason I actually got into the sauna way back in like 2009 had nothing to do with back in like 2009 had nothing to do with back in like 2009 had nothing to do with cardiovascular effects or you know even cardiovascular effects or you know even cardiovascular effects or you know even the effects on on muscle mass but um it the effects on on muscle mass but um it the effects on on muscle mass but um it was the effects on my mood and that was was the effects on my mood and that was was the effects on my mood and that was you know I was very stressed out in you know I was very stressed out in you know I was very stressed out in graduate school and this was like 2009 graduate school and this was like 2009 graduate school and this was like 2009 and I was using the sauna every morning and I was using the sauna every morning and I was using the sauna every morning before I would go into the lab and do my before I would go into the lab and do my before I would go into the lab and do my experiments that would often fail it was experiments that would often fail it was experiments that would often fail it was very stressful and um I started to very stressful and um I started to very stressful and um I started to notice quite quickly that I was able to notice quite quickly that I was able to notice quite quickly that I was able to handle that stress a lot better I was handle that stress a lot better I was handle that stress a lot better I was just I was like I wasn't getting so just I was like I wasn't getting so just I was like I wasn't getting so depressed after and so like down and depressed after and so like down and depressed after and so like down and anxious and um and that's when I was anxious and um and that's when I was anxious and um and that's when I was like something is going on here like it like something is going on here like it like something is going on here like it was very noticeable for me and so then I was very noticeable for me and so then I was very noticeable for me and so then I started to look into the literature and started to look into the literature and started to look into the literature and come up with my own sort of theories come up with my own sort of theories come up with my own sort of theories which um I connecting the dots where I I

17:00which um I connecting the dots where I I which um I connecting the dots where I I actually did publish on this back in actually did publish on this back in actually did publish on this back in 2022 it's in my huge review article on 2022 it's in my huge review article on 2022 it's in my huge review article on the sauna it's called how sauna or sauna the sauna it's called how sauna or sauna the sauna it's called how sauna or sauna use can increase health span and I think use can increase health span and I think use can increase health span and I think it has to do with when you get into the it has to do with when you get into the it has to do with when you get into the sauna again you're mimicking a lot of sauna again you're mimicking a lot of sauna again you're mimicking a lot of the same effects that cardiovascular the same effects that cardiovascular the same effects that cardiovascular exercise and so you're you're releasing exercise and so you're you're releasing exercise and so you're you're releasing a lot of endorphins as well those are a lot of endorphins as well those are a lot of endorphins as well those are the feel-good opioids that we release in the feel-good opioids that we release in the feel-good opioids that we release in our brain um but what's really our brain um but what's really our brain um but what's really interesting is that also um the opposite interesting is that also um the opposite interesting is that also um the opposite of endorf is called dorphin so it's also of endorf is called dorphin so it's also of endorf is called dorphin so it's also an an opioid that we release in our body an an opioid that we release in our body an an opioid that we release in our body and um it's it's that it's that opioid and um it's it's that it's that opioid and um it's it's that it's that opioid that's a involved in like the discomfort that's a involved in like the discomfort that's a involved in like the discomfort feeling so like when you're working out feeling so like when you're working out feeling so like when you're working out when you're getting hot you're like when you're getting hot you're like when you're getting hot you're like you're feeling uncomfortable your body you're feeling uncomfortable your body you're feeling uncomfortable your body is making dorphin and dorphin is um part is making dorphin and dorphin is um part is making dorphin and dorphin is um part of what it does is it cools down your of what it does is it cools down your of what it does is it cools down your body so it's playing a role in it's like body so it's playing a role in it's like body so it's playing a role in it's like okay you're you're getting you're okay you're you're getting you're okay you're you're getting you're elevating your core body temperature and elevating your core body temperature and elevating your core body temperature and so the Adaptive response is okay we need so the Adaptive response is okay we need so the Adaptive response is okay we need to cool down somewhat dorphin plays a to cool down somewhat dorphin plays a to cool down somewhat dorphin plays a role in that but it also is what's

18:00role in that but it also is what's role in that but it also is what's responsible for that uncomfortable responsible for that uncomfortable responsible for that uncomfortable feeling when you're like oh I'm so hot I feeling when you're like oh I'm so hot I feeling when you're like oh I'm so hot I want to get out um and what was super want to get out um and what was super want to get out um and what was super interesting um that I sort of dove into interesting um that I sort of dove into interesting um that I sort of dove into at the time was that when you release at the time was that when you release at the time was that when you release dorphin you um you have a response a dorphin you um you have a response a dorphin you um you have a response a feedback loop in your brain where feedback loop in your brain where feedback loop in your brain where dorphin causes your body to make more dorphin causes your body to make more dorphin causes your body to make more receptors to the Feelgood endorphin and receptors to the Feelgood endorphin and receptors to the Feelgood endorphin and it sensitizes those those receptors and it sensitizes those those receptors and it sensitizes those those receptors and it makes sense if you think about it it makes sense if you think about it it makes sense if you think about it right when your body is not feeling good right when your body is not feeling good right when your body is not feeling good and you're getting that uncomfortable and you're getting that uncomfortable and you're getting that uncomfortable feeling it wants to make sure that it's feeling it wants to make sure that it's feeling it wants to make sure that it's going to counter that with feeling good going to counter that with feeling good going to counter that with feeling good and so um you you start to like the next and so um you you start to like the next and so um you you start to like the next time you make endorphins from a hug from time you make endorphins from a hug from time you make endorphins from a hug from your child or a joke you laugh at your child or a joke you laugh at your child or a joke you laugh at whatever you're going to feel even whatever you're going to feel even whatever you're going to feel even better because you're going to be more better because you're going to be more better because you're going to be more sensitive to those to those endorphins sensitive to those to those endorphins sensitive to those to those endorphins from those it's called mu opioid from those it's called mu opioid from those it's called mu opioid receptors and that's what you make when receptors and that's what you make when receptors and that's what you make when you increase endorphin anyways that was you increase endorphin anyways that was you increase endorphin anyways that was a sort of you know I would say rabbit a sort of you know I would say rabbit a sort of you know I would say rabbit hole I went down many many years ago but hole I went down many many years ago but hole I went down many many years ago but now there's lots more research coming

19:00now there's lots more research coming now there's lots more research coming out so work from CH Dr Charles Rison and out so work from CH Dr Charles Rison and out so work from CH Dr Charles Rison and now um his prote Dr Ashley Mason who now um his prote Dr Ashley Mason who now um his prote Dr Ashley Mason who I've been collaborator with and Tiny I've been collaborator with and Tiny I've been collaborator with and Tiny Foundation has funded a lot of her Foundation has funded a lot of her Foundation has funded a lot of her research um that's being done and she is research um that's being done and she is research um that's being done and she is using infrared saunas it's it's it's um using infrared saunas it's it's it's um using infrared saunas it's it's it's um it's it's a type of sauna that's like a it's it's a type of sauna that's like a it's it's a type of sauna that's like a it's like a bed and it's a chamber with it's like a bed and it's a chamber with it's like a bed and it's a chamber with the head out and so your whole body is the head out and so your whole body is the head out and so your whole body is in it and um those the the research in it and um those the the research in it and um those the the research that's done in her lab and that was that's done in her lab and that was that's done in her lab and that was previously done in her Mentor Dr Charles previously done in her Mentor Dr Charles previously done in her Mentor Dr Charles rison's lab is they are elevating your rison's lab is they are elevating your rison's lab is they are elevating your core body temperature to about 101.3 core body temperature to about 101.3 core body temperature to about 101.3 degrees fhe so you're getting a fever degrees fhe so you're getting a fever degrees fhe so you're getting a fever they're inducing a feverish response now they're inducing a feverish response now they're inducing a feverish response now many people have to be into in this many people have to be into in this many people have to be into in this sauna and it it's an infrared it gets up sauna and it it's an infrared it gets up sauna and it it's an infrared it gets up to about 145 is or something like that to about 145 is or something like that to about 145 is or something like that and they're in there for like 60 Minutes and they're in there for like 60 Minutes and they're in there for like 60 Minutes any 50 minutes to 60 minutes and they're any 50 minutes to 60 minutes and they're any 50 minutes to 60 minutes and they're getting they're getting a feverish getting they're getting a feverish getting they're getting a feverish response so it's not it's a it's a very response so it's not it's a it's a very response so it's not it's a it's a very intense procedure um and the what the intense procedure um and the what the intense procedure um and the what the fir what Chuck Rison showed in the first fir what Chuck Rison showed in the first fir what Chuck Rison showed in the first study was that could just do this one

20:00study was that could just do this one study was that could just do this one treatment and it was actually a treatment and it was actually a treatment and it was actually a different type of infared SAA but I different type of infared SAA but I different type of infared SAA but I won't get into that um and but they won't get into that um and but they won't get into that um and but they induced this feverous response 101.3 induced this feverous response 101.3 induced this feverous response 101.3 Fahrenheit just one time in people with Fahrenheit just one time in people with Fahrenheit just one time in people with like major depressive disorder and um like major depressive disorder and um like major depressive disorder and um they or they did a sham control where they or they did a sham control where they or they did a sham control where they made them feel like they were they made them feel like they were they made them feel like they were getting hot but it like wasn't hot getting hot but it like wasn't hot getting hot but it like wasn't hot enough it wasn't inducing that fever enough it wasn't inducing that fever enough it wasn't inducing that fever response so they were it's called like a response so they were it's called like a response so they were it's called like a sham control or it's like they're sham control or it's like they're sham control or it's like they're getting the placebo effect because they getting the placebo effect because they getting the placebo effect because they think they're getting the treatment and think they're getting the treatment and think they're getting the treatment and the people that got the active treatment the people that got the active treatment the people that got the active treatment had anti-depressant effect that lasted had anti-depressant effect that lasted had anti-depressant effect that lasted like six weeks after and it was like like six weeks after and it was like like six weeks after and it was like enormous and crazy um placebo group enormous and crazy um placebo group enormous and crazy um placebo group didn't get it at all and so now Ashley didn't get it at all and so now Ashley didn't get it at all and so now Ashley Mason has has kind of carried the torch Mason has has kind of carried the torch Mason has has kind of carried the torch on and she's doing these these studies on and she's doing these these studies on and she's doing these these studies um and she's very very promising data um and she's very very promising data um and she's very very promising data fingers crossed I know it's like in I fingers crossed I know it's like in I fingers crossed I know it's like in I think it's in submission right now for think it's in submission right now for think it's in submission right now for peer review but she's done like four peer review but she's done like four peer review but she's done like four sessions in some cases some people did sessions in some cases some people did sessions in some cases some people did eight sessions of it and it's just eight sessions of it and it's just eight sessions of it and it's just amazing the effects that it's having on amazing the effects that it's having on amazing the effects that it's having on people with respect to the people with respect to the people with respect to the anti-depressant effect it's amazing anti-depressant effect it's amazing anti-depressant effect it's amazing using what our body can do to heal

21:00using what our body can do to heal using what our body can do to heal itself when you know we're not sort of itself when you know we're not sort of itself when you know we're not sort of always injecting it with stuff too always injecting it with stuff too always injecting it with stuff too there's all these other ways to go about there's all these other ways to go about there's all these other ways to go about healing it it's almost like it knows healing it it's almost like it knows healing it it's almost like it knows what it's doing sometimes it does I what it's doing sometimes it does I what it's doing sometimes it does I agree with I mean it's it's it's so agree with I mean it's it's it's so agree with I mean it's it's it's so exciting to potentially have a exciting to potentially have a exciting to potentially have a nonpharmacological treatment for nonpharmacological treatment for nonpharmacological treatment for depression because you know and I've depression because you know and I've depression because you know and I've I've shared a lot of studies on like I've shared a lot of studies on like I've shared a lot of studies on like Twitter and talked about like there's Twitter and talked about like there's Twitter and talked about like there's now it's undeniable that doing aerobic now it's undeniable that doing aerobic now it's undeniable that doing aerobic exercise like they've compared running exercise like they've compared running exercise like they've compared running to classical anti-depressants like SS R to classical anti-depressants like SS R to classical anti-depressants like SS R so serotonin re um reuptake Inhibitors so serotonin re um reuptake Inhibitors so serotonin re um reuptake Inhibitors right um and it's the the in terms of right um and it's the the in terms of right um and it's the the in terms of the anti-depressant effects it's like the anti-depressant effects it's like the anti-depressant effects it's like the same only the running has all the the same only the running has all the the same only the running has all the other benefits right uh but like some other benefits right uh but like some other benefits right uh but like some people point out that like there people people point out that like there people people point out that like there people that are really severely depressed that that are really severely depressed that that are really severely depressed that like just can't even get out of bed like like just can't even get out of bed like like just can't even get out of bed like they're not going to go for a run and they're not going to go for a run and they're not going to go for a run and it's true there are people that will not it's true there are people that will not it's true there are people that will not get out of bed but will they get into a get out of bed but will they get into a get out of bed but will they get into a sauna I mean it's it's a lot easier and sauna I mean it's it's a lot easier and sauna I mean it's it's a lot easier and so it really opens up doors that are so it really opens up doors that are so it really opens up doors that are just it's just so exciting super

22:00just it's just so exciting super just it's just so exciting super promising as we age too for the Aging promising as we age too for the Aging promising as we age too for the Aging population a lot of people who don't population a lot of people who don't population a lot of people who don't want to exercise when they get a lot want to exercise when they get a lot want to exercise when they get a lot older or they you know the aches and older or they you know the aches and older or they you know the aches and pains and maybe it's a low intensity way pains and maybe it's a low intensity way pains and maybe it's a low intensity way to do that I can say for myself during to do that I can say for myself during to do that I can say for myself during Co was probably the you know one of the Co was probably the you know one of the Co was probably the you know one of the most stressful periods of my life and most stressful periods of my life and most stressful periods of my life and the sauna like you know I think it's the sauna like you know I think it's the sauna like you know I think it's saved my life a lot you know what I mean saved my life a lot you know what I mean saved my life a lot you know what I mean like it I was using the sauna five six like it I was using the sauna five six like it I was using the sauna five six times a week and it was just sort of times a week and it was just sort of times a week and it was just sort of like a it was me mentally grounding it like a it was me mentally grounding it like a it was me mentally grounding it was something I look forward to it was a was something I look forward to it was a was something I look forward to it was a great ritual but it sort of kept me out great ritual but it sort of kept me out great ritual but it sort of kept me out of trouble for some reason and I could of trouble for some reason and I could of trouble for some reason and I could never explain it and I'm an N of one and never explain it and I'm an N of one and never explain it and I'm an N of one and you know I'm not super scientific and you know I'm not super scientific and you know I'm not super scientific and all that but I was like this is working all that but I was like this is working all that but I was like this is working this is keeping me like happy and going this is keeping me like happy and going this is keeping me like happy and going and motivated and I gotta keep doing and motivated and I gotta keep doing and motivated and I gotta keep doing more of this because uh yeah it was more of this because uh yeah it was more of this because uh yeah it was really crazy totally I was the same I really crazy totally I was the same I really crazy totally I was the same I mean the same way for me during during mean the same way for me during during mean the same way for me during during that period I was doing this on like six that period I was doing this on like six that period I was doing this on like six I was doing it like every day I mean it I was doing it like every day I mean it I was doing it like every day I mean it was like you know and and again I but I was like you know and and again I but I was like you know and and again I but I had known I was like this does affect my had known I was like this does affect my had known I was like this does affect my mood and again it it comes down to like

23:00mood and again it it comes down to like mood and again it it comes down to like probably a lot of things we don't really probably a lot of things we don't really probably a lot of things we don't really know is it immune related the opioid know is it immune related the opioid know is it immune related the opioid system everything like all like all system everything like all like all system everything like all like all combined like there's there's a lot to combined like there's there's a lot to combined like there's there's a lot to un I didn't care why it I knew it was un I didn't care why it I knew it was un I didn't care why it I knew it was working I'm like I don't care if this is working I'm like I don't care if this is working I'm like I don't care if this is a placeo like this is great I'm glad it a placeo like this is great I'm glad it a placeo like this is great I'm glad it it's not you know I still religiously it's not you know I still religiously it's not you know I still religiously use the sauna uh all the time but people use the sauna uh all the time but people use the sauna uh all the time but people that don't don't can afford a SAA you that don't don't can afford a SAA you that don't don't can afford a SAA you know it's not like so like in Finland know it's not like so like in Finland know it's not like so like in Finland it's it's ubiquitous everyone I mean it's it's ubiquitous everyone I mean it's it's ubiquitous everyone I mean it's like everyone has it and there's it's like everyone has it and there's it's like everyone has it and there's public saunas that are free and um you public saunas that are free and um you public saunas that are free and um you know we do have saunas and gyms here but know we do have saunas and gyms here but know we do have saunas and gyms here but like it is nice to know and I do think like it is nice to know and I do think like it is nice to know and I do think that if you can most people do at least that if you can most people do at least that if you can most people do at least have a bathtub and I think if you get have a bathtub and I think if you get have a bathtub and I think if you get one of those like little pool like one of those like little pool like one of those like little pool like temperature gauges like where you can temperature gauges like where you can temperature gauges like where you can measure the temperature and you get your measure the temperature and you get your measure the temperature and you get your your bath up to 104 and make sure you your bath up to 104 and make sure you your bath up to 104 and make sure you maintain it at that temperature you maintain it at that temperature you maintain it at that temperature you might have to keep turning on the faucet might have to keep turning on the faucet might have to keep turning on the faucet for 20 minutes and stay stay in the for 20 minutes and stay stay in the for 20 minutes and stay stay in the water like that is something that can water like that is something that can water like that is something that can also be done and it is a powerful form

This Simple Practice Mimics Exercise Improves Cardiovascular Health and Fights D