Auto-generated transcript with timestamp markers. Click any timestamp to jump to that point in the video on YouTube.
65% lower Alzheimer's risk. It's [music] not lower Alzheimer's risk. It's [music] not from a drug. It's from just sitting in a from a drug. It's from just sitting in a hot room. This is the Sona protocol hot room. This is the Sona protocol [music] [music] for APO4 carriers. So, I know what for APO4 carriers. So, I know what you're thinking. It sounds too [music] you're thinking. It sounds too [music] simple, but this isn't some wellness simple, but this isn't some wellness trend. This is 40 years of research trend. This is 40 years of research [music] on nearly 14,000 people. And the [music] on nearly 14,000 people. And the science behind why it works is [music] science behind why it works is [music] absolutely fascinating. So as an AP44 absolutely fascinating. So as an AP44 carrier who is always looking for carrier who is always looking for interventions that are called no interventions that are called no regrets, meaning they have benefits and regrets, meaning they have benefits and very very low if any side effects. I'm very very low if any side effects. I'm obsessed with these interventions with obsessed with these interventions with real evidence. And Sona, it's one of the real evidence. And Sona, it's one of the strongest lifestyle intervention we have strongest lifestyle intervention we have for Alzheimer's and dementia prevention. for Alzheimer's and dementia prevention. the protective mechanisms, heat shock the protective mechanisms, heat shock proteins, BDNF increases, reduced proteins, BDNF increases, reduced inflammation, these address the exact inflammation, these address the exact pathways where Apo4 carriers are most pathways where Apo4 carriers are most vulnerable. So today you're getting the vulnerable. So today you're getting the complete evidence-based protocol. I'm complete evidence-based protocol. I'm going to show you one the research why going to show you one the research why there's 65 66% risk reduction and how there's 65 66% risk reduction and how strong the evidence really is. Then strong the evidence really is. Then second, we're looking at the mechanisms. second, we're looking at the mechanisms. on the heat shock proteins, on the heat shock proteins, neuroplasticity, and why this works for neuroplasticity, and why this works for your brain. Three, we're looking at the your brain. Three, we're looking at the exact protocol that you can follow, the exact protocol that you can follow, the frequency, the duration, the frequency, the duration, the temperature, both in Celsius and temperature, both in Celsius and Fahrenheit, and the progression. Four, Fahrenheit, and the progression. Four, we're looking at all the synergies that we're looking at all the synergies that you can do, especially with exercising you can do, especially with exercising and how to amplify both the benefits of and how to amplify both the benefits of the sona and the exercise. And five, the sona and the exercise. And five, we'll of course cover a little bit of we'll of course cover a little bit of safety guidelines. Who shouldn't do safety guidelines. Who shouldn't do this? How to avoid the potential risks this? How to avoid the potential risks and of course as always the specific and of course as always the specific action steps you can implement this action steps you can implement this week. Hi, my name is Dr. Kevin Tran. I'm week. Hi, my name is Dr. Kevin Tran. I'm a doctor of pharmacy and the founder of a doctor of pharmacy and the founder of the Phoenix community. We are the
the Phoenix community. We are the largest identified a for carriers in the largest identified a for carriers in the world. And who are actively taking world. And who are actively taking control of our brain health instead of control of our brain health instead of just waiting for a cure. We have just waiting for a cure. We have partnerships with pharma company, partnerships with pharma company, medtech company, access to clinical medtech company, access to clinical trials and a collective intelligence trials and a collective intelligence network that tracks what actually works network that tracks what actually works for us AP for carriers and Sona is one for us AP for carriers and Sona is one of the best protocols. I try to use as of the best protocols. I try to use as much as I can and I'm going to show you much as I can and I'm going to show you exactly how to implement it based on the exactly how to implement it based on the research. So let's start with the data. research. So let's start with the data. The landmark study comes from Finland, The landmark study comes from Finland, which is called the Curioskeemic Heart which is called the Curioskeemic Heart Disease Study, where Loan and colleagues Disease Study, where Loan and colleagues followed 2,315 followed 2,315 middle-aged men for over 20 years, which middle-aged men for over 20 years, which is an insane amount of time for those is an insane amount of time for those studies. And they tracked Sona habits studies. And they tracked Sona habits and dementia outcomes. Here's what they and dementia outcomes. Here's what they found. Men who use sona four to seven found. Men who use sona four to seven times per week had a 66 lower risk of times per week had a 66 lower risk of developing dementia and a 65% lower risk developing dementia and a 65% lower risk of Alzheimer's disease compared to men of Alzheimer's disease compared to men who use sona just once a week even two who use sona just once a week even two to three times weekly showed a 20 to 22% to three times weekly showed a 20 to 22% risk reduction. So when you see this risk reduction. So when you see this type of curve of one time use two to type of curve of one time use two to three time use with 20% reduction and three time use with 20% reduction and then six to seven for like a 66% then six to seven for like a 66% reduction it's what we call a do reduction it's what we call a do response relationship right the more you response relationship right the more you do it the more impact you have which do it the more impact you have which means that the more frequent sona use means that the more frequent sona use equals greater protection then you have equals greater protection then you have a larger study of around 14,000 men and a larger study of around 14,000 men and women followed for 39 years which women followed for 39 years which confirmed this and the sweet spot confirmed this and the sweet spot apparently It's 9 to 12 session per apparently It's 9 to 12 session per month which showed 19% lower dementia month which showed 19% lower dementia risk. So it's not a small effect. It's risk. So it's not a small effect. It's one of the strongest lifestyle one of the strongest lifestyle intervention we have documented evidence intervention we have documented evidence for. So I know what you might thinking. for. So I know what you might thinking. All right, so Kevin, these are Finnish All right, so Kevin, these are Finnish men. What about me? What about APO for men. What about me? What about APO for carriers who probably don't have the
carriers who probably don't have the same lifestyle as Finnish people? Well, same lifestyle as Finnish people? Well, here's the reality. No study has here's the reality. No study has specifically looked at APO4 carriers and specifically looked at APO4 carriers and sona use but and this is important the sona use but and this is important the mechanism through which sona protects mechanism through which sona protects the brain are exactly the same pathways the brain are exactly the same pathways where APO for carriers are the most where APO for carriers are the most vulnerable so it doesn't mean that the vulnerable so it doesn't mean that the study doesn't exist that the benefit study doesn't exist that the benefit doesn't exist and actually the Phoenix doesn't exist and actually the Phoenix community is built for that we want to community is built for that we want to build evidence that are targeted to a build evidence that are targeted to a for carriers so in our community the for carriers so in our community the plan is really to track all of these plan is really to track all of these interventions to see the actual effect interventions to see the actual effect and derive insights. So if we go back to and derive insights. So if we go back to the mechanism right AP4 carriers what do the mechanism right AP4 carriers what do we have we have pyiovascular we have we have pyiovascular inflammation we have endothelial inflammation we have endothelial dysfunction which is basically uh that dysfunction which is basically uh that your blood vessels don't work as well as your blood vessels don't work as well as a precarriers we have impaired stress a precarriers we have impaired stress resilience I've done a few videos on resilience I've done a few videos on stress that you can see on the YouTube stress that you can see on the YouTube channel as well and we have problems channel as well and we have problems with protein clearance in the brain the with protein clearance in the brain the great thing is Sona addresses every great thing is Sona addresses every single one of these it's not random it's single one of these it's not random it's really mechanistically sound for So what really mechanistically sound for So what does this mean practically? You need to does this mean practically? You need to start using Sona regularly. The minimum start using Sona regularly. The minimum effective dose will be two to three effective dose will be two to three times per week. The optimal dose would times per week. The optimal dose would be four to seven times per week. When I be four to seven times per week. When I was in Singapore, because currently I'm was in Singapore, because currently I'm in San Francisco, but when I was in in San Francisco, but when I was in Singapore, I tried to do that five times Singapore, I tried to do that five times weekly and try to do that postworkout weekly and try to do that postworkout because it also helps in terms of because it also helps in terms of recuperation. So what is your first recuperation. So what is your first action step? because I know all of these action step? because I know all of these information that you read, that you see information that you read, that you see on YouTube, they are worthless if you on YouTube, they are worthless if you don't apply them. So, from now on in don't apply them. So, from now on in these videos, I'm trying to give you these videos, I'm trying to give you action steps that you can start doing action steps that you can start doing today or in the week after you watch today or in the week after you watch these videos so you can actually start these videos so you can actually start implementing those interventions because implementing those interventions because it doesn't matter how much information it doesn't matter how much information you you don't act on them, you're useless, don't act on them, you're useless, right? So, act on it. The first thing I right? So, act on it. The first thing I want you to do is to look at where you want you to do is to look at where you could access a sona. So, think about
could access a sona. So, think about your gym membership. Some people are your gym membership. Some people are lucky enough to have that in their home. lucky enough to have that in their home. Um, I think it cost a few thousand to Um, I think it cost a few thousand to have one installed in your home. So, if have one installed in your home. So, if you're lucky enough to be able to afford you're lucky enough to be able to afford that. Um, you also have dedicated sona that. Um, you also have dedicated sona facility. There are like actually tons facility. There are like actually tons of options and you'll be surprised as of options and you'll be surprised as the amount of uh sona that is available. the amount of uh sona that is available. All right. Now that you have your first All right. Now that you have your first action step, let's talk about why sona action step, let's talk about why sona works. The primary mechanism is heatshot works. The primary mechanism is heatshot proteins, specifically HSP70 proteins, specifically HSP70 and HSP90. and HSP90. When you expose your body to heat When you expose your body to heat stress, your cells activate an ancient stress, your cells activate an ancient protective response. They produce these protective response. They produce these molecular chaprons called heatshock molecular chaprons called heatshock proteins. That's what HSP70 does in your proteins. That's what HSP70 does in your brain. First, it interferes with protein brain. First, it interferes with protein misfolding. So in Alzheimer's you have misfolding. So in Alzheimer's you have two pathological proteins aminoid beta two pathological proteins aminoid beta and towel. They kind of misfold and and towel. They kind of misfold and aggregate. So HSP70 acts as a molecular aggregate. So HSP70 acts as a molecular chapron which means binding to these chapron which means binding to these proteins and preventing them from proteins and preventing them from forming those toxic oligomeic forming those toxic oligomeic assemblies. This is preclinical evidence assemblies. This is preclinical evidence from cell culture and animal models with from cell culture and animal models with indirect human evidence through indirect human evidence through epidemiological outcomes. So for me epidemiological outcomes. So for me those are extremely solid evidence. those are extremely solid evidence. Second, it promotes refolding of damaged Second, it promotes refolding of damaged protein. Think of it like a quality protein. Think of it like a quality control system in your cell. Third, it control system in your cell. Third, it targets irreversibly damaged protein for targets irreversibly damaged protein for degradation. Your cells have cleanup degradation. Your cells have cleanup systems. So, autoagi and proteasm HSP70 systems. So, autoagi and proteasm HSP70 tags the junk for removal. In tags the junk for removal. In preclinical studies, mouse neurons, mild preclinical studies, mouse neurons, mild heat stress reduced neuropibrillary heat stress reduced neuropibrillary tangles from 61% of neurons affected tangles from 61% of neurons affected down to just 9%. But it's not just down to just 9%. But it's not just protein control. Heat exposure also protein control. Heat exposure also increases BDNF which is the acronym for increases BDNF which is the acronym for brain derived neurotrophic factor. So brain derived neurotrophic factor. So BDNF you can think of it like a BDNF you can think of it like a fertilizer for your brain. It promotes fertilizer for your brain. It promotes neuroplasticity, neurogenesis and neuroplasticity, neurogenesis and stronger synaptic connection. So you
stronger synaptic connection. So you definitely want to have that. Sona also definitely want to have that. Sona also activates something called PGC1 alpha activates something called PGC1 alpha which is the master regulator of which is the master regulator of mitochondrial biogenesis. You're mitochondrial biogenesis. You're literally building new mitochondria in literally building new mitochondria in your brain cells, which means more ATP, your brain cells, which means more ATP, more cellular energy, which means better more cellular energy, which means better cognitive function. And here's why this cognitive function. And here's why this matters for us specifically. Apoiforers, matters for us specifically. Apoiforers, we have higher baseline information. Our we have higher baseline information. Our micro ga, the immune cells in our brain micro ga, the immune cells in our brain are more activated. Again, there's are more activated. Again, there's another video covering microglea from another video covering microglea from the AIC that we covered earlier this the AIC that we covered earlier this year. And we also have more oxidative year. And we also have more oxidative stress because our mitochondria don't stress because our mitochondria don't function as well. So you know that function as well. So you know that deadline stress you feel at work, you're deadline stress you feel at work, you're not being dramatic. Your biology not being dramatic. Your biology genuinely responds more intensely to genuinely responds more intensely to stress and APO for carriers show high stress and APO for carriers show high HPA axis reactivity which is basically HPA axis reactivity which is basically meaning that your stress response system meaning that your stress response system is dialed up. And here's the kicker. is dialed up. And here's the kicker. Apo4 also impairs your brain's ability Apo4 also impairs your brain's ability to clear damaged proteins. So the very to clear damaged proteins. So the very proteins that causes Alzheimer's so proteins that causes Alzheimer's so amoid and tal you are worse at getting amoid and tal you are worse at getting rid of them. So while no studies have rid of them. So while no studies have specifically examined sona use in a way specifically examined sona use in a way for carriers and I really believe we for carriers and I really believe we should be the one generating this data should be the one generating this data heatshot proteins may partially heatshot proteins may partially compensate for this deficit. You are compensate for this deficit. You are activating a protective mechanism that activating a protective mechanism that addresses pathways where your genetics addresses pathways where your genetics create vulnerability. So in the end create vulnerability. So in the end every sona session that you do is every sona session that you do is activating these protective mechanism. activating these protective mechanism. You're not just sweating you are You're not just sweating you are preventing those protein misfolding. You preventing those protein misfolding. You are increasing BDNF by up to 66%. You're are increasing BDNF by up to 66%. You're building new mitochondria. you're building new mitochondria. you're reducing inflammation and you're reducing inflammation and you're building stress resilience through building stress resilience through horses which is insane right for just horses which is insane right for just sitting in sona for 20 minutes it seems sitting in sona for 20 minutes it seems to be like really one of the best to be like really one of the best interventions that we can do. So when we interventions that we can do. So when we talk about hormesis, we're talking about talk about hormesis, we're talking about biological hormesis, which means that biological hormesis, which means that mild stress makes your body stronger, mild stress makes your body stronger, right? What doesn't kill you makes you right? What doesn't kill you makes you stronger. Uh just like exercise breaks
stronger. Uh just like exercise breaks down muscle to build it back stronger, down muscle to build it back stronger, heat stress activates cellular repair heat stress activates cellular repair system. So if you track this, when you system. So if you track this, when you do a sona session, you are doing do a sona session, you are doing something measurable for your brain. And something measurable for your brain. And the key thing is to journal that. So in the key thing is to journal that. So in Phoenix we have access to an app where Phoenix we have access to an app where you can track your sessions in the you can track your sessions in the experiments modules frequency the experiments modules frequency the duration the temperature and the key duration the temperature and the key part will be to see the pattern and the part will be to see the pattern and the results so you can build consistency results so you can build consistency when you actually can measure the impact when you actually can measure the impact of your actions because let's say you of your actions because let's say you notice that you have a lower stress notice that you have a lower stress level or that your brain functions level or that your brain functions better that you have less brain fog you better that you have less brain fog you want to know what led to that because want to know what led to that because that gives you the confidence to keep that gives you the confidence to keep doing that. So this mechanism of doing that. So this mechanism of understanding what works is what keeps understanding what works is what keeps you motivated in doing those you motivated in doing those interventions. All right. Now let's get interventions. All right. Now let's get into the exact Sona protocol and what into the exact Sona protocol and what the research actually shows. So in terms the research actually shows. So in terms of temperature, the optimal range seems of temperature, the optimal range seems to be 80 to 99° C which is 176 to 210 to be 80 to 99° C which is 176 to 210 Fahrenheit for the traditional Finnish Fahrenheit for the traditional Finnish sona. So the typical Finnish sona in the sona. So the typical Finnish sona in the loan studies run actually slightly lower loan studies run actually slightly lower at around 79° C which is 174 fah. Here's at around 79° C which is 174 fah. Here's the critical safety finding. Temperature the critical safety finding. Temperature above 100° C and 212 Fahrenheit actually above 100° C and 212 Fahrenheit actually increased dementia risk. So hotter is increased dementia risk. So hotter is not necessarily better. The risk more not necessarily better. The risk more than double in the first 20 years of than double in the first 20 years of follow-ups for people using sona above follow-ups for people using sona above 100°. So definitely don't go above 212 100°. So definitely don't go above 212 Fahrenheit or 100°. There is definitely Fahrenheit or 100°. There is definitely the ceiling that is there. So the sweet the ceiling that is there. So the sweet spot in terms of duration will be 5 to spot in terms of duration will be 5 to 14 minutes per session in the larger 14 minutes per session in the larger study. Most research protocol used 15 to study. Most research protocol used 15 to 20 minutes. And in terms of frequency as 20 minutes. And in terms of frequency as we covered four to seven times weekly we covered four to seven times weekly for maximum benefits and I'd say minimum for maximum benefits and I'd say minimum to two to three times weekly for some to two to three times weekly for some benefits. But as we mentioned earlier, benefits. But as we mentioned earlier, you have this dose effect and the more you have this dose effect and the more you do it in terms of frequency, not in
you do it in terms of frequency, not in terms of temperature, the better. So try terms of temperature, the better. So try to heat like that four to seven if you to heat like that four to seven if you can. In terms of type, the research use can. In terms of type, the research use traditional finish dry sonas. So if you traditional finish dry sonas. So if you think about infrared sonas, they may think about infrared sonas, they may have benefits, but the evidence base is have benefits, but the evidence base is much weaker. So if you're optimizing for much weaker. So if you're optimizing for dementia prevention based on research, dementia prevention based on research, go the Finnish traditional drive sona go the Finnish traditional drive sona type. All right, if we recap, you need type. All right, if we recap, you need those specific targets. You're not using those specific targets. You're not using sona sometimes. You're not trying to sona sometimes. You're not trying to just get hot. You definitely need that just get hot. You definitely need that at least 80° temperature 176 fah 15 to at least 80° temperature 176 fah 15 to 20 minutes per session. 4 to 7 times 20 minutes per session. 4 to 7 times weekly traditional sona. It's not a spa weekly traditional sona. It's not a spa day. You're not optimizing for comfort day. You're not optimizing for comfort and relaxation. You're optimizing for and relaxation. You're optimizing for neurological benefit. And I think that's neurological benefit. And I think that's the main point uh here. it won't be as the main point uh here. it won't be as pleasant as something that is shorter or pleasant as something that is shorter or the temperature is lower. You probably the temperature is lower. You probably will need to build up to this. You don't will need to build up to this. You don't want to jump into it from day one. You want to jump into it from day one. You want to progressively um familiarize want to progressively um familiarize your body to it. Otherwise, you might your body to it. Otherwise, you might hurt yourself or it might be too hurt yourself or it might be too difficult or you might burn out. So, difficult or you might burn out. So, it's okay to take your time to build it it's okay to take your time to build it up. I'm going to give you a progression up. I'm going to give you a progression protocol now. It's designed to be safe, protocol now. It's designed to be safe, sustainable, and evidence based. So week sustainable, and evidence based. So week one to two, it's the beginner phase. Try one to two, it's the beginner phase. Try at two times per week, maybe 10 minutes at two times per week, maybe 10 minutes per session at 70°. It's mainly for per session at 70°. It's mainly for acclimation. Notice how your body acclimation. Notice how your body responds to it. Uh try to start getting responds to it. Uh try to start getting used to the heat and to build that into used to the heat and to build that into your habit. Then on week three to six, your habit. Then on week three to six, it's more the intermediate phase. You it's more the intermediate phase. You can build that up to three to four times can build that up to three to four times per week, 15 minutes per session, and per week, 15 minutes per session, and now you can hit those 80° C, so 176 now you can hit those 80° C, so 176 Fahrenheit. The focus is really to build Fahrenheit. The focus is really to build consistency to build it into your habits consistency to build it into your habits and try to do that post-workout um if and try to do that post-workout um if possible and but not too close to your possible and but not too close to your sleep because if you do that too close sleep because if you do that too close to your sleep you'll definitely disrupt to your sleep you'll definitely disrupt your sleep. So do that like three four your sleep. So do that like three four five hours before sleeping. And in week five hours before sleeping. And in week seven plus that's usually when the habit
seven plus that's usually when the habit has been ingrained you can do that then has been ingrained you can do that then on the routine basis or four to seven on the routine basis or four to seven times per week 15 to 20 minutes 80 to times per week 15 to 20 minutes 80 to 90° C. Um, and the focus here is mainly 90° C. Um, and the focus here is mainly maintenance. That's your long-term maintenance. That's your long-term protocol where you want to stay at. I'd protocol where you want to stay at. I'd say track every session. Use a journal say track every session. Use a journal or Fenix app to track the time, the or Fenix app to track the time, the duration, the temperature, how you feel, duration, the temperature, how you feel, uh, the postworkout or stand alone. So, uh, the postworkout or stand alone. So, just have a journal entry. Uh, if you just have a journal entry. Uh, if you don't have access to the Fenix app, if don't have access to the Fenix app, if you have access to the Fenix app, it's you have access to the Fenix app, it's in your daily checkin. you have a place in your daily checkin. you have a place so you can enter any open text and just so you can enter any open text and just log it in because then our AI is able to log it in because then our AI is able to unear details especially when you upload unear details especially when you upload your blood test on one end your your blood test on one end your cognitive test on the other end and cognitive test on the other end and having this longitudinal data on what having this longitudinal data on what interventions you are doing on a daily interventions you are doing on a daily basis and what supplements you're taking basis and what supplements you're taking our AI is then able to say all right you our AI is then able to say all right you manage to let's say decrease your manage to let's say decrease your cholesterol by 20% these are likely to cholesterol by 20% these are likely to be the things that led to that decrease be the things that led to that decrease or you have less brain fog you have or you have less brain fog you have better sleep these are the things that better sleep these are the things that you did in that specific time frame that you did in that specific time frame that are likely to have helped and then we are likely to have helped and then we use also the community data of people use also the community data of people similar to you to derive insights that similar to you to derive insights that way. Let's say you want to improve your way. Let's say you want to improve your sleep. We can now unear things like sleep. We can now unear things like people that are similar to you people that are similar to you genetically, similar to you in terms of genetically, similar to you in terms of environment. They have the same type of environment. They have the same type of job or the same type of schedule. These job or the same type of schedule. These are the things that work really well for are the things that work really well for them to reduce their stress, to optimize them to reduce their stress, to optimize their sleep. This is what you should their sleep. This is what you should try. And when you log this information try. And when you log this information in, it goes back into the community in in, it goes back into the community in an anonymized way. And that's how we an anonymized way. And that's how we build the insight only for a boy for build the insight only for a boy for carriers. The whole plan for you is to carriers. The whole plan for you is to validate intervention and to know what validate intervention and to know what works for your biology. Maybe you works for your biology. Maybe you respond better to morning sessions. respond better to morning sessions. Maybe it's post-workout session in the Maybe it's post-workout session in the afternoon. Um basically that data will afternoon. Um basically that data will be able to tell you everything that you be able to tell you everything that you need to know. Then now let's talk about need to know. Then now let's talk about a little bit of synergies of how you can a little bit of synergies of how you can improve the effect because here is where improve the effect because here is where it gets really interesting when you're it gets really interesting when you're not looking at only one intervention in not looking at only one intervention in the vacuum but part of an entire stack the vacuum but part of an entire stack that you're doing. Right? So combining that you're doing. Right? So combining sona with exercising produces a lot of sona with exercising produces a lot of synergistic effects on both the exercise
synergistic effects on both the exercise side and on the sona sides. So Brent and side and on the sona sides. So Brent and colleagues did an 8week randomized colleagues did an 8week randomized control trial of 47 participants and in control trial of 47 participants and in three groups. So you have group number three groups. So you have group number one which did exercise plus sona three one which did exercise plus sona three times weekly. Group number two exercise times weekly. Group number two exercise only and number three is nothing only and number three is nothing sedentary control. And the exercise was sedentary control. And the exercise was 60 minutes of resistant training plus 60 minutes of resistant training plus aerobic cycling. The Sona group did 15 aerobic cycling. The Sona group did 15 minutes in the Sona immediately after minutes in the Sona immediately after exercising and the result is amazing. So exercising and the result is amazing. So in terms of cardiorespiratory fitness, in terms of cardiorespiratory fitness, the exercise persona group gained an the exercise persona group gained an additional 2.7 additional 2.7 in V2 max compared to exercise alone. in V2 max compared to exercise alone. That's a 7% greater improvement. If That's a 7% greater improvement. If you've been following my journey on you've been following my journey on Instagram, I've been struggling so much Instagram, I've been struggling so much to improve my V2 max. And I feel like it to improve my V2 max. And I feel like it might be because now that I'm in San might be because now that I'm in San Francisco, I don't have access to a Sona Francisco, I don't have access to a Sona and then I got that decline due to less and then I got that decline due to less Sona but compensated by more sports and Sona but compensated by more sports and more running in the SF heels. So the V2 more running in the SF heels. So the V2 max are kind of compensated and I might max are kind of compensated and I might think that that's the reason why my V2 think that that's the reason why my V2 max have been stagnating. The second max have been stagnating. The second benefit of this synergy is in terms of benefit of this synergy is in terms of blood pressure. The exercise plus sona blood pressure. The exercise plus sona group reduce systolic blood pressure by group reduce systolic blood pressure by an additional eight millimeters of an additional eight millimeters of mercury compared to exercise alone. mercury compared to exercise alone. That's clinically significant and that That's clinically significant and that approaches an entire blood pressure approaches an entire blood pressure category. So that's a lot. Total category. So that's a lot. Total cholesterol also decreased by 19 cholesterol also decreased by 19 milligram by deciliter more in the milligram by deciliter more in the exercise plus sona group. It's again exercise plus sona group. It's again same exercise just added 15 minutes of same exercise just added 15 minutes of heat exposure. massive additional heat exposure. massive additional benefits of decreasing cholesterol as benefits of decreasing cholesterol as well which is of course as you know very well which is of course as you know very important for us AP4 carriers. So again important for us AP4 carriers. So again why does this all matter to us? Why do why does this all matter to us? Why do we have elevated cardiovascular risk? we have elevated cardiovascular risk? You've heard what's good for the heart You've heard what's good for the heart is good for the brain. Well that's very is good for the brain. Well that's very true for us. Apo4 impairs vascular true for us. Apo4 impairs vascular function. You have higher cholesterol function. You have higher cholesterol more endothelial dysfunction increased more endothelial dysfunction increased risk of hypertension. So an 8 mm of risk of hypertension. So an 8 mm of mercury reduction in systolic blood mercury reduction in systolic blood pressure reduces your all cause
pressure reduces your all cause mortality risk. Dementia has a massive mortality risk. Dementia has a massive vascular component. Vascular dementia, vascular component. Vascular dementia, mixed dementia and so on. Even pure mixed dementia and so on. Even pure enzyme in a4 carrier often has vascular enzyme in a4 carrier often has vascular contribution. So you're already contribution. So you're already exercising, you're already doing exercising, you're already doing resistance training zone to cardio, you resistance training zone to cardio, you can get more benefit from it just by can get more benefit from it just by adding these 15 minutes of heat exposure adding these 15 minutes of heat exposure immediately after. On top of that, you immediately after. On top of that, you get all the sona benefits we covered get all the sona benefits we covered before. Right? That's efficiency. I I before. Right? That's efficiency. I I love that type of efficiency. It's a lot love that type of efficiency. It's a lot of optimization of doing more with your of optimization of doing more with your time because you definitely don't want time because you definitely don't want to spend your entire day focusing on to spend your entire day focusing on doing only interventions. You have to doing only interventions. You have to leave a little and when you can compact leave a little and when you can compact all the interventions together and have all the interventions together and have them synergize with each other, that's them synergize with each other, that's when you are like really efficient with when you are like really efficient with those. So, in terms of protocols, those. So, in terms of protocols, because I know you guys love these because I know you guys love these protocols, the post exercise sona protocols, the post exercise sona protocol, basically complete your protocol, basically complete your workout, whether it's resistance or workout, whether it's resistance or cardio, uh you dry off, you hydrate with cardio, uh you dry off, you hydrate with water, very important, or with water, very important, or with hydrolytes. Enter your sona within 30 hydrolytes. Enter your sona within 30 minutes, ideally immediately after minutes, ideally immediately after working out. So, if you can do that working out. So, if you can do that directly in the gym, that's great. Do it directly in the gym, that's great. Do it 15 minutes at 80 or 90° C. So, that's 15 minutes at 80 or 90° C. So, that's 216 Fahrenheit. Uh, cool down gradually, 216 Fahrenheit. Uh, cool down gradually, then rehydrate right after because then rehydrate right after because you'll have to sweat a lot. All right, you'll have to sweat a lot. All right, we're going to close down with uh a bit we're going to close down with uh a bit of safety and contraindication of safety and contraindication because Sona is overall generally very because Sona is overall generally very safe, but not for everyone. and not when safe, but not for everyone. and not when done carelessly. The good news is a done carelessly. The good news is a randomized control trial in adults aged randomized control trial in adults aged 66 to 93 years old showed no adverse 66 to 93 years old showed no adverse events with a gradual progression events with a gradual progression protocol. So 67 elderly participants protocol. So 67 elderly participants prefrail and frail older adults with prefrail and frail older adults with chronic diseases completed the 3month chronic diseases completed the 3month fine infrared sona program safely. So fine infrared sona program safely. So age is not a contra indication but there age is not a contra indication but there are absolute contraindications. are absolute contraindications. One is if you have unstable angina which One is if you have unstable angina which is a chest pain from heart disease. You is a chest pain from heart disease. You don't want to have any myioardial
don't want to have any myioardial infection. So basically heart attack uh infection. So basically heart attack uh in the past months or even years I'd say in the past months or even years I'd say you don't want to have severe aotic you don't want to have severe aotic stenosis. So a heart valve problem and stenosis. So a heart valve problem and you don't want to have uncontrol you don't want to have uncontrol hypertension. So blood pressure over uh hypertension. So blood pressure over uh 180 over 110. So if you have any of 180 over 110. So if you have any of these, do not use Sona until you're these, do not use Sona until you're cleared by your cardiologist and always cleared by your cardiologist and always talk to your doctor before any talk to your doctor before any interventions. Of course, one thing that interventions. Of course, one thing that is critical in terms of safety is is critical in terms of safety is hydration. So you lose up to one liter hydration. So you lose up to one liter of fluid per 20 minutes in the sauna, of fluid per 20 minutes in the sauna, it's water and electrolytes that you it's water and electrolytes that you need to replace or you risk dehydration, need to replace or you risk dehydration, autoatic hypotension, even hyponetriia. autoatic hypotension, even hyponetriia. You may drink water without You may drink water without electrolytes. Of course, during the electrolytes. Of course, during the sona, if you feel dizzy, lightaded, if sona, if you feel dizzy, lightaded, if you have like chest pain, difficulty you have like chest pain, difficulty breathing, don't push through, right? breathing, don't push through, right? Stop it. Uh, and start on cooler Stop it. Uh, and start on cooler temperature the next time. Cool. Let's temperature the next time. Cool. Let's bring this home. Here are the five key bring this home. Here are the five key takeaways from this video. Number one, takeaways from this video. Number one, start with two to three times weekly, start with two to three times weekly, progress to four to seven times weekly. progress to four to seven times weekly. This is the evidence-based frequency for This is the evidence-based frequency for dementia risk reduction and build dementia risk reduction and build consistency over six to eight weeks. You consistency over six to eight weeks. You can do 15 to 20 minutes at 80 to 95° C. can do 15 to 20 minutes at 80 to 95° C. So, traditional Finnish sona, avoid So, traditional Finnish sona, avoid temperature above 100°. Use a temperature above 100°. Use a thermometer inside your sona. Don't just thermometer inside your sona. Don't just guess. I'm pretty sure you can't feel if guess. I'm pretty sure you can't feel if it's 80 or 90°, right? Time 15 minutes it's 80 or 90°, right? Time 15 minutes post exercise for synergy. So get post exercise for synergy. So get additional cardiovascular and metabolic additional cardiovascular and metabolic benefits immediately after workout. Uh benefits immediately after workout. Uh when you do that like within 30 minutes when you do that like within 30 minutes after your workout, hydrate a lot, one after your workout, hydrate a lot, one liter of fluid and electrolytes and liter of fluid and electrolytes and track your sessions whether in the Fenix track your sessions whether in the Fenix app or in any type of journal that you app or in any type of journal that you have as long as you can derive insights have as long as you can derive insights out of that. To conclude, 65% lower out of that. To conclude, 65% lower Alzheimer's risk. It's what the research Alzheimer's risk. It's what the research shows for frequent sona use. The
shows for frequent sona use. The mechanism makes a lot of sense. Heat mechanism makes a lot of sense. Heat shock proteins preventing protein shock proteins preventing protein misfolding. BDNF increasing misfolding. BDNF increasing neuroplasticity, reduced inflammation neuroplasticity, reduced inflammation and better vascular function. and better vascular function. Mitochondrial biogenesis. All of those Mitochondrial biogenesis. All of those for a boy for carrier specifically were for a boy for carrier specifically were addressing the exact pathways where we addressing the exact pathways where we are the most vulnerable. Again, it's not are the most vulnerable. Again, it's not a magic bullet, but it's probably one of a magic bullet, but it's probably one of the strongest lifestyle interventions we the strongest lifestyle interventions we have evidence for and it's accessible have evidence for and it's accessible and it doesn't really have side effects and it doesn't really have side effects and you can start this week. This is and you can start this week. This is about it for the video. If you're not in about it for the video. If you're not in the Phoenix community, you have the link the Phoenix community, you have the link to join us in the description below. to join us in the description below. Remember to subscribe to this channel. Remember to subscribe to this channel. That helps me. Leave a comment if you That helps me. Leave a comment if you like the video or comment about what like the video or comment about what other topics you'd like to see because other topics you'd like to see because it gives me idea on how to best inform it gives me idea on how to best inform you and help you on your journey with you and help you on your journey with APO4. I'll see you in the next one. Have APO4. I'll see you in the next one. Have a great day. Bye.