Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

Sauna questions answered with expert Dr. Rhonda Patrick: Infrared vs traditional saunas? Can sauna bathing lower the risk of dementia, heart disease, stroke, depression, and all-cause mortality? How exactly should we use saunas for optimal benefit (duration, frequency, temperature, etc.)?
Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. Dr. Patrick is the Co-Founder of FoundMyFitness.com.
View Dr. Rhonda Patrick's recent review article on saunas in Experimental Gerontology here: www.sciencedirect.com/science...
Subscribe to Dr. Patrick's KZbin channel here: kzbin.info...
Interviewer: Kyle Allred, Physician Assistant, Producer, and Co-Founder of MedCram.com
Topics covered:
00:00:00 - Intro to Saunas and Rhonda Patrick
00:01:04 - Summary of sauna health benefits (lowers dementia, cardiovascular, depression risk, etc.)
00:07:09 - A review article vs primary research and Dr. Jari Laukkanen
00:07:58 - More on cardiovascular benefits of sauna
00:10:48 - Does sauna use lower hypertension risk?
00:11:56 - Sauna use may improve fitness and endurance
00:14:48 - Can sauna use lower Alzheimers and dementia risk?
00:16:43 - What are heat shock proteins?
00:19:18 - Dr. Patrick's research on amyloid-beta 42 / heat shock proteins
00:20:30 - How Rhonda Patrick became interested in Saunas
00:22:20 - Endorphins, opiate receptors, depression, and sauna use
00:26:36 - Sauna associated with lower inflammatory markers
00:27:14 - Interleukin 6 (IL-6) and sauna use
00:29:20 - Brain-derived neurotrophic factor (BDNF) and neuroplasticity
00:32:01 - More cellular repair mechanisms (NRF2) and hormesis
00:34:00 - Eustress and intermittent fasting
00:37:38 - Sauna and muscle atrophy
00:39:54 - Excretion of heavy metals and toxins through sweat
00:41:58 - Heart rate variability and sauna use
00:43:30 - Sauna mimics moderate-intensity exercise
00:47:32 - What Rhonda Patrick does in the sauna
00:49:22 - Countries / cultures utilizing hyperthermia
00:51:34 - Infrared sauna benefits vs. traditional Finnish sauna (and waon therapy)
00:55:39 - Details about Rhonda Patrick's sauna routine (temp., duration, dry vs. humid etc.)
01:01:43 - Utilizing sauna to extend a workout
01:02:33 - Can a long hot shower or bath mimic sauna benefits?
01:03:27 - Hydration before and after sauna bathing
01:04:36 - Cold exposure after sauna use?
01:06:24 - How to tell if in the sauna for too long?
01:08:10 - Contraindications/people who shouldn't use sauna
01:12:28 - Continuous glucose monitors and sauna
01:14:25 - Limitations of current sauna research
01:18:06 - More on Finland and saunas
01:18:50 - More on heat shock proteins
01:19:46 - Closing thoughts
SELECTED LINKS:
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine) | jamanetwork.com/journals/jama...
Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men (Age and Ageing) | academic.oup.com/ageing/artic...
Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) | www.ncbi.nlm.nih.gov/pmc/arti...
Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology) | n.neurology.org/content/90/22...
Effect of post-exercise sauna bathing on the endurance performance of competitive male runners | www.sciencedirect.com/science...
2022 World Happiness Report (Helliwell et al.) | happiness-report.s3.amazonaws...
Clinical trial in progress on sauna and depression run by Dr. Ashley Mason | clinicaltrials.gov/ct2/show/N...
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KZbin: kzbin.info...
Twitter: / foundmyfitness
Podcast: open.spotify.com/show/5QjpaU0...
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Interview Produced and Edited by Kyle Allred with Daphne Sprinkle
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DISCLAIMER:
MedCram medical videos are for medical education and exam preparation, and NOT intended to replace recommendations from your doctor.
#Sauna #optimalheatlh #hottub

[@Medcram]

Really enjoyed this very informative discussion with Dr. Rhonda Patrick. She is a wealth of knowledge about the potential benefits of sauna use and the specific ways we can optimize our use (temperature, duration, frequency, etc.) Please share comments/questions, and you can help support us in doing more interviews like this one by sharing, liking, and subscribing and don’t forget to visit us at Medcram.com Thanks!

[@abeach5420]

Hi. I 'am' one whom loves detail and long version interviews, but I think it is also important that a Cliff Notes version is also available if possible. So as to reach more people with this important information a shorter version would be advantageous. I am not meaning anything like seen on IG's or Tik Tok etc.

[@hllok]

This was really fantastic! So grateful for MedCram. I’ve been contemplating membership to a local sauna/plunge bathhouse. You helped close the deal!

[@mikewilliams4947]

I like the steam room more than sauna. Wet sauna ok too?

[@Ihlberg82]

@@mikewilliams4947 å

[@mikewilliams4947]

@@Ihlberg82 😂 it’ll take me a minute to learn how to make that symbol

[@mr_green33]

can we just take a second to appreciate this free education?

[@Sukhyoutube]

If only schools educated like this

[@laurafalk5245]

I was diagnosed with stage IV cancer in March and heard about the benefits of sauna…I’ve been using the sauna almost daily for almost 2 months and I’ve never been happier. I never thought it could be related to my sauna use! I am 51 years old…never smoked and have always worked out. But I’ve never been this at peace. Yay for sauna!

[@kristensorensen2219]

So what about the cancer?

[@dyfnwalmoelmud8362]

My great niece is a top pathologist in the UK. She has autopsied hundreds of bodies and has found that many of them have had cancers through their lives that cured itself and just left scares in the body without the person even knowing they had cancer. This tells me that cancers comes and goes that we don't even know about and that the body is a great self healer given the chance. I have lost my mother, brother and 3 year old nephew not to cancer but to the treatment of the cancer. There has been many people who the medical profession have given up on and found successful alternative treatment.

[@wellnesspathforme6236]

Stop eating carcinogenic metallic iron filings in the foold supply. Build up your blue blood (bio-copper) and magnesium status. The Root Cause Protocol - kzbin.info/www/bejne/pZ_KpYFql9-SjJI So You've Just Been Told You Are Anemic kzbin.info/www/bejne/mYPcYoCBgL2KsMk

[@AyalahW]

Start prolonged fasting!! Go look at Dr Jason Fung!! You can cure yourself

[@wellnesspathforme6236]

A post suggesting you look into fasting looks to be deleted. Your mitochondrial copper stores allocated to carb burning may be depleted. The countermeasure is to burn fat instead... as you rebuild your copper stores. I would avoid all processed foods. You could eat high quality fatty meat and veggies. I juice organic carrots and veggies on the daily.

[@eirikrdberg1161]

Sauna directly saved my life. I bought my infrared sauna five years before I had to start dialysis. Because of the sauna I don’t have to remove fluid when in dialysis. This has a huge benefit for heart health and after ten years in dialysis my heart pumps better today than when I started dialysis a decade ago. The doctors said it would not help ten years ago. Today they admit I proved them wrong.

[@gard8995]

Very interesting, thanks for sharing! So basically, you sweat out the extra liquid instead of needing to have it removed during dialysis? Does this also mean you can drink more liquid than prescribed?

[@angelsandocean2853]

I don't understand doctors. When I am in the sauna on minute 10-12 the entire body is sweating. I am sure this make my kidney life easier 😂❤

[@jimmyboyles2868]

I use my hot tub to do the same thing. I've been on dialysis for 10 years. There has to be a better way than dialysis. Been doing this the same way for decades with no innovation or changes!

[@Jennifer-gr7hn]

Now, look into IV chelation AND IV Ozone - more often than not, renal disease and failure is from build up of metals (from meds, water, drink, food, etc), mold (trust me on this one), and stealth infections, and I bet you'll reduce your need for dialysis to boot! Prayers you will look into it. Check out interview with Dr Robert Rowen

[@jorductions]

I was having a horrible week and I didn’t feel like working out I dragged myself to gym. Saw the the sauna was empty used it for the 1st time ever. Sat in there for 20 mins and my whole mood changed. I couldn’t believe how much better I felt

[@Medcram]

Wow. That’s impressive. The very first time I ever used a sauna was about a year ago and I got up a conversation with someone else in there and we talked for literally two hours. Of course I went outside occasionally and rinsed off with cold water but I never slept as well as I did that night.

[@SS-qb2ol]

Yes! I tried an infrared sauna for the first time a couple days ago and I felt amazing afterwards. It got up to 131°F and I stayed in for 50 minutes. It was a little cold that day, so my desire for some heat was definitely locked in! So glad to have found this video and I am spreading the word!

[@jarvisneely]

Daily use for me. It’s the best relaxer and it recovers the muscles great

[@TheTread123]

If it's a steam sauna the water should be reversed osmosis with added ions of minerals ,90 of them to be exact.

[@SonjaM1988]

Yessss same 😊

[@jesussalvador2383]

Her skin is glowing and beautiful

[@Jennifer-gr7hn]

she just got out of the sauna :) ..and likely had some ozone and uses HBOT too ;)

[@matthewwisniewski6284]

She proved her point

[@chadishot2755]

Great video. Around age 30 (I am 38 now) I was diagnosed with very low ovarian reserve, and several other fertility issues. Was told I would never have a baby without major intervention. I tried it all. Then I gave up, and not thinking this would help, started going to hot yoga/a sauna about 4 times a week. I got pregnant within 2 months and had a healthy pregnancy. Just my story, I know this may not be for everyone. Since then I have learned it can balance your hormones as well 😮.

[@chad8537]

That's amazing!

[@jarvisneely]

Proud of you

[@alexandercastellini5741]

Wow. Wouldn’t have expected that one Congratulations:)

[@molly4539]

Thanks for the comment

[@FromTheHipp]

ah man this is incredible to read. congrats on your pregnancy and healthy birth.

[@rboz4637]

I saw this and some other interviews and went about building a sauna. Took me awhile (I'm in my 80th year) but it is fantastic. Every night before bed. Sleeping better, feel better overall. BP after the sauna 117/63.

[@samikujanpaa8552]

As a Finn who uses sauna twice a week (175°F and 45 min). I can relate that health benefits are clearly noticable. Even the feeling after sauna break is so relaxing. I can say I feel so fortunate that we have this intrinsic sauna culture in our country. We have saunas everywhere and everybody uses it, even some pets! Sauna really makes the difference in a healthy lifestyle and should be considered by every induvidual deniably.

[@wilkinsonyachtbrokerUK]

what do you mean pets use the sauna..... ? lol

[@samikujanpaa8552]

@@wilkinsonyachtbrokerUK like monkeys, rhinos, giraffes and whales! Hah, it's mainly just short haired dogs and they usually enjoy at the lower level. Some are even braver, but it's not a place for them for a long periods of time.

[@di4085]

I'm waiting for the day that sauna's are common in households in America.

[@samikujanpaa8552]

@@di4085 then I would consider buying a house in America

[@di4085]

@@samikujanpaa8552 no thank you I don't want to responsibilities.

[@TheoSmith249]

My Covid project was building a backyard Finnish Sauna. It has revolutionized my health. 55yr. 4-5x wk. My bp has dropped and have reduced my bp meds by 50%(½ pill now) My dr. Has approved this . I also have kept my pool open all winter and i cold plunge. (The mental clarity is amazing) . Highly recommend.

[@SignGuyFromHeaven]

How much water did you drink before & after the sauna? Did you put electrolytes back in?

[@TheoSmith249]

@@SignGuyFromHeaven i usually drink 1litre of water during the session. Sometimes a low carb beer. Had a sauna last night… feel super refreshed this morning.

[@juliebrown4576]

was there a particular website you found to order what you needed to build the sauna?

[@trevorrisley5419]

You don’t need any drugs. Regular cold plunging and sauna use would no longer necessitate meds. Heck, meds are NEVER necessary if and when you take personal responsibility over your health.

[@lt6573]

That’s amazing!!🙏 How long are your sessions?

[@KadirPeker]

Makes me smile watching Dr. Patrick getting carried away so passionately with some thing and then almost trying to contain her excitement and go back to calm.

[@jamesmonroe2808]

She is so charming that her facial expressions cause me to forget to listen to the message she has giving.

[@spadger9122]

we have public sauna at our local pools . Along with physical health benefits it's nice to chat with people from all walks of life . Good for the soul.

[@craigallday1236]

I work from home and use my portable infrared sauna at home every day on my lunch . It’s a miracle for my fatigue , stress and my cold intolerance. Often I feel totally reborn after a session. Very interesting listen !

[@reemt8022]

Is there a brand that you can recommend

[@manojreddy123]

I prefer real hot sauna, knocks me the f out, not some colorful lights sauna.

[@beeswing53]

Can you say more about the sauna itself? How large, what brand, Electrical usage? Maintenance?

[@craigallday1236]

I recommend the dome saunas that you lay flat. You are inside it not sweating covered by a sauna blanket . The temperature is 90degrees , however I have a crystal heated Matt to lie on which I bought separately. It has pemf and a host of other benefits . I have a hot shower or even a bath with Epsom salts first as you sweat a lot easier. Exercise is great too before if you can make time or be bothered. Sometimes I sweat really easily or other times it takes longer. I actually do this twice a day now, starting with morning as it wakes you up and helps your body warm and relax . The brand is firzone . Not sure if they export . Sunlighten is worth a look too. Hope you guys see this and it helps

[@erinstarks8715]

As someone who lost 5 people in my family to sudden cardiac death, with the most recent death in September of last year, this was incredibly informative!

[@Jennifer-gr7hn]

damn shots! I'm so sorry :( That's a lot of loss. How are you???

[@ChrisAbbott]

I love the infared sauna but the traditional sauna is my favourite. Im using the sauna about 4 times a week at the end of my training session. Love it.

[@danlawrence4351]

What an excellent interview. The questions were on point and thorough, and Dr. Patrick’s answers were as interesting and informative as always. Great job!

[@azalea1404]

Rhonda Patrick's message was profoundly interesting particularly the way she conveyed it. Also applause to the host who didn't interupt her and asked good follow up questions.

[@malinsjoman9741]

❤

[@brooksbutler8256]

Great interview. So nice to see an interviewer who doesn’t drone on with his questions. Interesting, straight to the point questions - well done

[@malinsjoman9741]

❤

[@Behappy-rf8gl]

I live in the States and I have a sauna in my home. It is one of the best things I have ever done for my health. I have always been a hot bath girl, but the sauna really helps to my overall mood. I love it.

[@sidneyglenn2360]

I am really wanting to add one. Would love to know more.

[@bradcampbell5766]

@@sidneyglenn2360 I bought a FIR (far infrared sauna) which is a portable tent style single person sauna made by RELAX brand. I got a demo model on discount for $600. It has been the best investment I have ever made.

[@captaincatseye9517]

Same story here. A private sauna is an introvert’s dream. Invaluable 🤗

[@Jennifer-gr7hn]

flaming extrovert here, also a dream. I was killed by mold toxicity and medical neglect. This is not a personality or temperament thing. The sauna I go to, I'm alone in there. @@captaincatseye9517

[@SonjaM1988]

Same here but sauna changed the game

[@alicegkarr]

I lived in Finland for a year in my 20's and started doing saunas there. Sauna (pronounced sow-una) is great. I have one in my backyard now here in the US. I love it. I usually do sauna for about an hour if I can with several short cool down sessions outside during this hour with a lot of water drinking. I take my phone in the sauna all the time, but I put on the floor of the sauna where it's cooler. And I just use it for music or to listen to podcasts. The Finns call the sauna "the poor man's pharmacy". Whenever I get sick with a respiratory illness, I try to do a 2 hour session if I can. This makes me feel better, get rid of congestion and typically shortens the illness. Costco sells an awesome barrel sauna that can fit 2 people very comfortably. And yes, you should always throw water on the hot rocks and let that wonderful steam rise up around you! It really annoys me that public saunas in gyms and hotels always have that sign forbidding any water on the rocks!

[@BallietBran]

Amazing stream and interview. I've been using the sauna 4x a week these past 3 weeks on top of swimming 80 laps per day and lifting weights and feel so amazing. The sauna has such great benefits and qualities.

[@rogerseheult1312]

A well-respected expert on many things including Saunas. You will not want to miss this!

[@wildhorses6817]

Thank you.

[@davidsamjarsirupa4632]

Indeed..

[@mrsocialanxiety]

I have a sauna in my garden because of Rhonda's enthusiasm. Also because when I went to the sauna in the gym that where the most relaxing and creative moments in my life, so it seemed like a great investment.

[@cm7857]

I really love how exited she gets just speaking about the sauna and how amazing it is

[@davidsamjarsirupa4632]

She is amazing ..

[@isisfire9113]

Thank you for saying "pregnant women" and not saying "pregnant people" because men can't get pregnant. I love your advice and will look into an infrared sauna.

[@sandrasullivan6095]

My husband is a dialysis patient. He uses the sauna at least 4 x a week. Extremely helpful in ridding fluids and toxins. Sauna Acts like kidney. We know it definitely works because he was prescribed a new medication that made him forget how to do basic things. One day he couldn't remember how to get home from work or how to turn on a light switch. He went in the sauna and he felt his memory improve right away. That was proof enough for us.

[@brettparrish2329]

I hope your husband stopped that medication that was causing his memory to fail. That’s a great testimony I’ll also use the sauna at least four times a week and I want to say is help my cardiovascular system and my brain and we know that it gets rid of amyloid plaque in the brain to which causes dementia or Alzheimer’s.

[@antonboludo8886]

Absolutely. A sauna helps the body rid itself of all types of toxins. Other cultures use hot springs to achieve the same goal.

[@kathyhyser]

Wow! Thanks for sharing. I pray your husband is healed.

[@Nobody-tt8cw]

also look into a full vegan diet for him - less stress on kidneys

[@Shinkajo]

What "toxins" exactly?

[@1Lightdancer]

Loved this episode! I was introduced to Swedish Sauna in the early 70s, via a traditional Sauna at my hubby's coworker's - Don grew up in Minnesota, and his wife had me breathe through a damp washcloth when it felt too hot!! There was also a cold shower out of the sauna. In my 40s, I lived at Breitenbush hot springs retreat for around 4 years - og vegetation fare, our commute was over a foot bridge,I offered massage and taught biweekly Tai Chi classes .... The sauna is built over one of the thermal pools! So I soaked in pools (98-106°) or used the sauna most days! I more often used the cold (River water) shower than cold plunge at that sauna or tubs, and did occasional traditional sweat lodges (sometimes with a river plunge!!) I was grateful that there was an electric sauna in the home at the ocean I was in the next 2 years!) I currently have monthly sauna access after my massage trades - and there's a 20 minute ⏳ timer! (I usually stay in 20-25 minutes, and it's after massage, with that metabolism boost.

[@barryminor616]

Heaven on EARTH

[@angelitacochran8161]

Awesome life journey!

[@budsmith5368]

After using a infrared sauna for so long, I finally upgraded and purchased a traditional sauna and I’m so excited

[@iQamarAmerica]

After listening this podcast, I took my first Sauna and already feeling good since yesterday. I will keep on posting more in days to come. Thank you.

[@iQamarAmerica]

My sleep quality better not feeling tired anymore after waking up in the morning. 👍

[@davidsamjarsirupa4632]

Woww.. any update now?

[@marceloribeirosimoes8959]

Clever! Noti just a physical benefit, but a mental and psycologic health improve. This doctor is so brilliant...

[@Jennifer-gr7hn]

yes, because much of the metal health crises is from toxin build up (and generational issues and passed down psychotic 'dealing' with things vs facing them and working through them)

[@bjhale542]

I was skeptical. At 48 years old, with plenty of strength and a strong immunity system, I have been looking for further daily behaviors to further bolster my health, especially internally. The aim is to have an active life for retirement. I listened carefully to the research presented here. I have applied the concepts presented in this research for about a month, and am happy to report a vast improvement in a multitude of facets for my health. 5 times a week at 20 minutes followed by a cold shower...I have carved this time out following my workouts and my body is completely renewed. My endurance, strength, and quality of return for the workout has a manifold increase. While I don't have the numbers, I know my body and it's like some kind of fountain of youth. I am very thankful to have discovered this information. Fantastic job in increasing the quality of life for others. Thank you.

[@Medcram]

Great to hear, nice work!

[@IsItVeg]

Nice anecdote

[@wisdomlife28]

Why you want to live this much?

[@bjhale542]

@@wisdomlife28 Because when I die, I want my story to be that I did all I could to help my children, myself and others.

[@Nttyhu]

Is it 21 minute continuously? I do 15 at 90 degrees cool down a little then go back in. Will that have the same benefit? Thanks

[@kenmclaughlin2010]

I am 65 now and have been using my Infra red sauna for over 10 years now 3 time a week 30 min I wish I know more about the positive side. 140 f thats all it goes to. I feel great every time !!! and I still work full time and have my 10000 steps or more a day too, Thank you for all this great info !!!!

[@Frogman214]

You have a Near Infrared Sauna which is supposed to be the best. The people that sit in a 160 degree F sauna have a different heat system. I'm tired... I wanna say convection like an electric heater that glows red and gives off heat vs Infrared which penetrates tissue nearly 2 inches. Big difference! And, why your sauna only goes to 140 Degree F. The Sauna Gurus need to sort this out. We have: Hot rocks, Steam, Near Infrared, Convection, and new on the market is red light therapy or Photobiomodulation devices with near infrared.

[@yasmine4754]

Love Dr. Rhonda Patrick's lectures as well.

[@randont]

As a Naturopathic Doctor it’s great to see one of our commonly used therapies validated by modern science.

[@uelude]

A broken clock is right twice a day ;)

[@davidcardinal3654]

@@uelude go take your statins like a good boy just like the doctor ordered

[@TheoSmith249]

@@uelude explain your response please.

[@ashleylaw]

I didn't have the time to listen to it all. But if you want to know the science ? Then Professor Pollack of Washington state university has written on this in detail.

[@frankvonfrauner]

Not just throw away all the other therapies that are constantly disproven by controlled experimentation and stop stealing from your patients.

[@barbarayates6392]

This makes sense. I have always sweat heavily - something I always hated, but I rarely get sick. I'll be 75 this year and my hair is still dark brown like my photo, and I'm very healthy. I eat raw garlic every day and that really helps too.

[@Kinghippi3]

Happy 77th bday

[@McShibby10]

Nice to hear sir I eat a raw clove every morning too

[@LCLand]

People stay away when I eat a clove of garlic 😅

[@boodubai]

@@LCLand You can mix it with honey. 😊

[@giovana4228]

Wow, your hair hasn't greyed at 75??? I've never heard of that before, so interesting!

[@byronlippe]

Got hooked on Sauna at a YMCA. I moved and couldn’t find easy access to a sauna so I purchased a cedar barrel sauna from Canada in 2006. Very enjoyable activity. Helps with both heat and cold tolerance. I could write much about my experiences. I usually spend 45 min to an hour in at a time. Enjoy the winter month (SW Pa) because I can easily enjoy the cold side as well. Nice to hear about all the good it does. It’s like being a coffee drinker and finding out it is a health elixir. Great news but would do it even if it was a little bad for me.

[@christophercremo3020]

I wasn’t going to use my sauna tonight, but Dr Rhonda convinced me to get into it. I love it and use it all the time. Bought it because of Dr Rhonda. Thank you

[@robinschroth7413]

What did you buy?

[@vszinke]

@@robinschroth7413radiant health saunas highly rated!

[@wintechpro4107]

Joe Rogan is furiously hiting refresh.

[@Goldjohney2]

Maybe with enough sauna videos, MedCram can win Joe over to watch his covid videos LOL

[@a.d.64]

😭🤣🤣🤣

[@Stew_Pid]

While screaming “HEAT SHOCK PROTEINS!!!!!!!!!!!!”

[@MoneyStrategiesSOULutions]

@@Goldjohney2 haha, well he's too sharp to see through the BS. And now we've seen tons of the leaked side effects... so he was right being skeptical.

[@SDCISHERE]

😂😂😂

[@firstlast2034]

We used to go to the traditional sweat lodge and you got so many benefits from it. We would travel to remote areas, build the sweat lodge, heat the rocks and carry them into the covered area. It would get up to over 150* and would really open your mind as well as everything else!

[@user-lh8tl8im7e]

Thank you so much having my first session here in Australia. Maroochydore Sunshine Coast Queensland☀️

[@coreycorey9611]

Great interview. You anticipated my questions and got the answers Dr. Patrick.

[@mollypaintscows]

You asked great questions. This interview was easy to follow. Thanks for posting it. I’m going to share it with others.

[@GreyBeard_Fit]

Thank you Dr. Patrick as I began implementing #daily (infrared right now) sauna and hot baths about 2.5-3 years ago after watching one of her discussions on this topic. It’s a game changer. I typically do the hot bath soak about 1-2 hours before bed (re-adding hot water every 5 minutes when using standard home bath). This speeds up my metabolism and my sleep quality is great. In addition, I set my thermostat to 63 degrees Fahrenheit which also enhances my sleep quality.

[@smc2069]

I'd recommend Andrew Hubermans podcast on here for sleep. The hot bath before bed will lower your core body temperature which will optimally prepare your body to sleep

[@naughtyorgneiss]

Why speed up your metabolism? Do you want to die sooner??

[@ich685]

what kind of infrared so you use? is the typical redlightbulb fine?

[@rogkeista1]

Fantastic discussion and very informative. I visit the sauna 3 times a week and have been doing so for about 15 years. It's a real blessing. I experientially recognise all the benefits that Dr Patrick mentions but didn't know all the technical details. I found her reference to increased opiod receptor sensitivity fascinating and the phenomenon of extended and accentuated endorphin activity for 48 hours after the sauna. I've noticed this. Small things in life are enjoyed more and there's a mild euphoria throughout the week kept going by the spaced saunas. It's a major mood enhancer. I am curious about one thing. She only referred to single sittings. On each visit, I do 2 or 3 sittings of about 10-15 minute duration at a temperature of 90C( 194F) with a cold shower between each sitting. That's about 6-9 sessions a week. I guess that would equal the benefits she mentions of 20 minute session 4-7 times a week.

[@kissmissthis]

Dr. Rhonda, I have no idea how old you are, but you’re skin is soo glow-y and amazing. When I was last able to use the sauna in my mid 30’s it was a holy grail for my skin - I had 20 year old scars heal in addition to having poreless, flawless skin.

[@xbttrader8451]

Look at Dr Patrick's skin, absolutely clear and glowing!!

[@Mush2389]

I know right! I just started going to sauna once a week for the last month and while I’m not glowing like she is my skin does look a little better.

[@dat219]

I love this woman. A real gift to humanity. Brains, looks , personality. Thank you Dr. Patrick

[@smithcs790]

i use to think that. but careful she is probably blindly going to be recommending the next round of public health interventions

[@Jennifer-gr7hn]

What does that mean?! Some one into sauna won't be recommending shots...please explain..I want to understand @@smithcs790

[@got-to-go]

My Mother's family came from Finland in the early 1900s. Finland is where Sauna originated. Once they landed in Michigan where many Finnish families settled, they had sauna's for families to use daily. During the winter after sauna they would roll in the snow naked to close their pores & summer hit the lakes. They were very healthy and heart disease was not even spoken about. They work the land and ate fresh farmed fruits, vegetables, homemade bread and fatty meats and fish. They grew birch trees for the Vihta. Finnish people will use flexible birch branch and lightly to medium stimulate the skin on body while in sauna No, they’re not crazy. Sauna culture in Finland has been using birch branches for centuries to enhance sauna benefits. Traditional practice, known as “sauna vihta,” or “sauna whisk,” involves clipping a bunch of fresh, flexible branches.

[@GTAGmrediter4839]

I haven’t seen an interviewer who’s is very good at what questions to asked

[@alishamichelle166]

What a great interview! Kyle asked all the questions I was asking as I listened. How long to be in, Cold Plunge, home saunas etc

[@the_derpler]

I had long covid for 2 years, I really really struggled with it. Then I started hitting the sauna an hour a day and eating elk meat that my brother bo hunted the previous year. That gave me the energy to quit my 9-5 and start making enough $ on the side with wood working. Totally changed my life.

[@courtneyfawcett4685]

Legit don't know if this is a troll or not hahahahahahaha, joe made a fake account?

[@SteveZ-yd6em]

I quit my job too! I eat only pussy now, never been in a sauna or ate elk. I’ll try some next time I hit one with suv! I can’t ha e a bow anymore. I got arrested for shooting a neighbors dog with my Mathews DXt! I’ve had covid 3 times in the last 2 years! Fml

[@geoffcounihan7093]

Great story, count me a fan whether or not any of it is real

[@modelaz13]

Got me with the elk meat lmao 🤣

[@ohtebowah]

You're brother Bo? Bo Rogan?

[@nerridapohl]

I'm over 70 and bought infrared mat with PEMF option built in. It reaches 70 and brings out a sweat. I had open heart surgery, and bought it for chronic bronchitis (long covid ) and anxiety. I'd recommend it as its portable, you can put it in bed and I can measure my heart rate goes up and stress goes down on my watch. My doctor says I'm looking healthier but has no interest in heat therapy. Melbourne Australia.

[@krethmckee6726]

Get a new doctor

[@user-lp6of4qr2o]

dr patricks chair is the real winner of tjis conversation

[@Thornwalker.]

The important fact is basically the sauna is the equivalent to a moderate workout. Most people don't have a sauna or have time to go to a gym & sit in a sauna. Home workouts & hot epsom salt baths are my routine.

[@HAL9000_ICantDoThat]

For epsalm salts I regularly use flotation tanks, which I find a superb health benefit as well.

[@godizself1]

Given that we all have the same 24 hours , one would have less time in the day if unfortunately one becomes ill or becomes diagnosed with something unbefitting. Prevention is the key 2-3 times a week. Probably worth it.

[@CBbehereNOW]

This is Incredible! I KNEW there was a reason I love the sauna. Thank you, this is SO exciting!

[@Medcram]

Thanks for your enthusiasm!

[@skittles2055]

I love this! Thank you! Much, much more talk about sauna benefits needed!

[@johnnyirizarry6489]

Excellent interview by two brilliant professionals!

[@Medcram]

Thanks!

[@jha5301]

My friend had a heart problem. He went to the sauna every day. Then they closed the sauna for 'covid' reasons. He died right before the sauna was to re open. The difference was so immense from the time when he was using the sauna to the time after the lockdown. Like day and night.

[@GigiNKD]

I’m so sorry for your loss. 🙏

[@lt6573]

I’m so sorry for your loss. May the memories you shared together comfort you during moments of grief/sadness 🙏

[@lvncsr6166]

so sorry for your loss.

[@rodhaynes6111]

That is sad...I'm sorry for your loss but it's good to know that it was helping and this comment and info can help others when Re-enforcing the importance of it on one's cardiovascular health

[@jeng471]

Sorry for your loss, what kind of heart problem did he have? I know someone with aFib and wonder if it would help.

[@awakening80]

Good information! Sauna almost every day seems quite time consuming, unless you have a significant health issues. Currently I use a spa w hot jaccusi, dry & steam sauna 2x weekly. I use the hot cold therapys for inflamation. Alternate steam sauna about 10 min, cold plunge 3 min, dry sauna 20 min, cold plunge 3 minutes, hot jaccisi 10 min, cold plunge 3 minutes. Also incorporate the Win Hoff breathing about 3x weekly. This is a huge benefit for mental clarity & mood which lasts long after. I do wish she spoke more about the cold therapy. Many are healing them w cold therapy.

[@Mysucculentchinesemeal]

Just found medcram, cool channel, I’m a paramedic and we don’t get any treating on preventive medicine. I am super interested in trying the sauna post-cardiovascular exercise and monitor my blood pressure and pulse. This sounds like a great way to make cardio work better and last longer. Very cool video, and a very cool channel.

[@jeremyredandblueify]

This information is very useful. I got into Saunas in Europe. I love using them after every gym workout. I prefer the 4 days a week sauna usage.

[@ogriss412]

I’m so grateful my gym has one! I go everyday for at least 30 min except Sunday’s

[@homecraftsaunas9324]

So wonderful to see the increase in interest in the benefits of Sauna use. Sauna culture is growing in North America which is wonderful and as knowledge increases we will see the benefits in our society. #saunalife

[@fiddleferme]

well. I can confirm, as a 70 yo who had sciatica (and other conditions), that my 1-2 visits/week to the pool and sauna have changed my life over the past 3 years. From an old person expecting increasing disabilities, to a person recovering functions I thought had lost, with 10 years ahead of me still. No pills. Sciatica disappeared inside of 6 months swimming/sauna. Here's my issue with this information: how many elderly people have access to a sauna and pool to improve their golden years? May I suggest that the next topic for this intelligent young woman might follow the socioeconomic differences in outcomes? After all; I don't go because it's healthy - I go because it IS AVAILABLE here in rural Ireland. And because it feels so good.

[@miaash3870]

Great comments! How long do you stay in the sauna? Thank you.

[@bkc74445]

@cat whatever I'm a 71 yo woman, I just bought a Hiki infrared sauna blanket. I'm hoping this will help me as well.

[@angelprodanov1594]

I go to Lifetime fitness and the sauna is great. I see a lot of 70, 80 and 90 years old members. They all have the membership(not cheap) covered by their health insurance 100%. Check to see if you have Lifetime near you!!!

[@kimbentley5683]

In summer or in a hot climate, you can sit in your hot car. A redneck sauna, according to Dr K Berry.

[@javadhashtroudian5740]

In 1960 my father Dr. GR Hashtroudian (an OBGYN with his own private hospital in Tehran) was introduced to the Sauna in Geneva, Switzerland by my uncle a diplomat. He loved it so much that he opened the first public Sauna in Iran. Since then I have loved the Sauna and going to the gym is incomplete if the Sauna is broken. Today at 76 it takes me 4one and a half hours to go to the gym so I lose much time and work out at home (walking in the yard with two semi-feral outdoor cats - protecting them from the Cayotes). I can afford to buy a Sauna but we have no room either in the house or the yard. So after long discussion with my wife trying to find room in the yard, I bought an infra-red blanket Sauna. It is quite high-end. I just tested it while I was listening to this video. The temperature was around 170 F. I stayed in it for 45 minutes after it had reached its temperature. My heart and arms were outside. My pulse was between 70 and 80 (in the gym Sauna it goes to between 100-110 bpm). The interesting thong was that at the end I went walking around the pool in light rain (wearing only a swimming trunk). I managed to walk for 15 minutes in the cold while using a resistance band on my arms. My pulse went up to 124 bpm. I wonder if my relatively low pulse while heating myself was because my head and arms were ay ambient.

[@rosagaldamez6730]

I used to have a sauna and loved it. I've been posponing to buy a new one but today ill order one it's really helpful.

[@nishim2631]

Credit goes to interviewer for covering so many aspects around sauna and giving us a consolidated view about sauna.

[@dangcoppock7362]

When I was younger I was doing high impack aerobics five to seven days a week, then to sauna 30 minutes ( I started out 15 to 20 minutes then I was able to stay longer, I was teaching aerobics at the time) I was never get sick at all I felt strong and healthy back then. I did not know it’s beneficial at all but I did know one thing I did not get sick for years. Now I am much old old woman 😛😛…! Haven’t been to sauna for a long time now I sure need to get back with my old self again. Thank you for your educational to me..! God bless you and your family 🙏🙏🙏

[@djblame8954]

You can do it!....Be sure to add some heavy (relatively speaking) weight training that involves: squats, grip strength, deadlifts, presses and pullups

[@JanetElevating]

Such a great video!!!!! Thank you so much for sharing this free information with us ❤ God bless you both 🙏♥️🌟

[@lorraine8962]

I can feel my parasympathetic nervous system kick in while I’m in the sauna. Tingling felt in my skin and body as my body relaxes more and more. I would describe the feeling as stimulating. I melt into it 😀

[@andrewcarper1110]

I have been experimenting with the benefits of sauna use for minimizing ones seasonal allergies. So far this allergy season I haven't taken a single allergy medication & hitting the sauna about 3x per week. I still have mild symptoms but I do believe the sauna has drastically reduced my symptoms

[@MrGordy6040]

Any thought on why that would be the case, I get hay fever so I’m curious .

[@zackvernon7774]

@@MrGordy6040 When your body is more at ease/relaxed, your immune system is less likely to perceive something as a "Threat" and cause and immune response (allergies).

[@suzannebethard8034]

Allergies can go into remission-- mine did with improved gut health.

[@discoverymarie]

Great! Should also look into Candida Overgrowth or Bacterial Overgrowth in the intestinal Tract. Also candida Cleanse, this may regulate any overgrowth and will eliminate any allergies. Should also look into natural liver cleanse.

[@mattysquizzato7094]

Agreed. Using the sauna has helped my allergies as well. In fact, I'm going to use one right now.

[@ryanb.472]

When the gyms closed I noticed I started having more issues and went looking for a sauna. Found one. I always feel better when I sauna regularly and need to increase the number going forward. Hard part for me is staying hydrated before I go in. If I stay hydrated before and after - all is well. Good video.

[@alicegkarr]

Take a water bottle in with you.

[@Jennifer-gr7hn]

if 'gyms are closed'..use the best one there is..outdoors :)

[@juanvazquez6341]

THANK YOU for this video!! I've been looking for useful information about saunas and this is the perfect video! LOVE IT

[@sherryf]

So informative! My health club has a eucalyptus steam room and dry sauna. You didn't mention the other benefit- glowing skin! ⭐️

[@TheRelger]

Love the eucalyptus saunas!

[@stephenmeads835]

Hi from Australia. Thanks for reporting on the positive affects of heat shock proteins. I was disappointed that there was no reference to cancer. My reading tells me that heat shock proteins act as growth stimulators to existing diagnosed cancer. Notwithstanding, there is a reduced risk of getting cancer if heat shock proteins are often elevated. Stephen.

[@excel04]

This is valuable information for people with fatigue and autoimmune issues. A symptom of such conditions is P.E.M. (post exertional malaise) which means a lot of energy is lost through exercise. If the sauna not only mimics exercise, but also improves endurance someone with such conditions could slowly titrate sauna use and lessen their symptoms.

[@Jennifer-gr7hn]

yes, and it helps remove the toxins that cause "autoimmune" issues. I had about 12 but refused to hide as a victim under the label, so I got on it and dug in and down deep....mold, metals, stealth infections....sauna helps for sure. I have awful PEM from mold, severe covaids and no help in march 2002 early on, then the 'game began' of peeling things back and found a boatload of issues, but the mold was number 1. Definitely helpful!

[@excel04]

@@Jennifer-gr7hn good for you! I love the way you say "the game is on!" Lots of people sadly sink. Others marshal their resources and frame it as their hero's quest. Good energy to you my friend and may your quest be short and rich.

[@sannajohanna5579]

This is very interesting. I am from Finland and at the moment, located in Finland. I have my own sauna in my apartment as so many Finns do. I love sauna! Mine is just a simple electric sauna, but I knowpeopke who livecountryside and they have several kind of traditional saunas - I do not even know all of them! One of the most common is so called ”smoke sauna”. It is heated so (by wood) that smoje stays inside. When there is enogh heat and woods are burned till ashes, you ventilate the saunaroom, poor some water on stones and let it go down. You also wash the benchrs etc. from smut. After this, you are ready to start the smoke-sauna session! They say that this is the best sauna-experience ever. I’ve bever tried. I’ve just been in irdinary saunas, heated by wood or electricity. But, there are differences…

[@irenazepa3042]

Electrical sauna is nothing opposite to real black wooden heated extreemly hot sauna .

[@Jennifer-gr7hn]

do your homes have mold issues because of that or no? HUGE problem here, in the USA, midatlantic/east coast and we don't have saunas in the house! Is it a big issue there?

[@user-qg2fr1nh9y]

Thank you Dr. Patrick for all you do!

[@kpmagnews]

Very interesting. I have a Sauna at home that my husband bought me a couple of years ago. I've always thought I felt good after getting in the Sauna before or after working out, and sometimes both. This has inspired me to use it more.

[@robinschroth7413]

What brand kind do you have?

[@rosejulietblack]

It also helps your skin stay youthful & look amazing! Dr. Patrick looks great! 👍👍

[@peterbeyer5755]

Dr Patrick probably uses makeup, the interviewer, a male, probably isn’t, compare their skin tones when they are both on camera. I do agree with your assessment.

[@emmaraykumara9095]

My awareness is that brain health has a lot to do with being free of heavy metals. I was experiencing some inflammation in my brain, eyes, ears ... along with a plant based diet & heavy metal removal foods, I have been enjoying saunas 3+ times a week. The inflammation is decreasing notably. The information in this wonderful video I will be increasing my frequency of saunas. 🌄

[@MichaelRWright]

This interview was/is amazing! I've been doing saunas for about 20 years, whilie living here in Seoul, Korea. I too on occasion get in the sauna after a long bike and or run.

[@tommclaughlin5354]

Just started using the Sauna 2 months ago. I live in a 55 over development that has a large population of Finish residents. They made it a point to train me on the use and benefits of Sauna use. Most of these guys are in there 80's. I'm in my early 60's and feel great after Sauna use. Appreciate the doctors health benefit correlation to Sauna use.

[@miaash3870]

How long do you/they stay in the sauna? I am told that the minimum time ought to be 20 minutes in order to benefit from sauna bathing.

[@tommclaughlin5354]

@@miaash3870 We have a 25 minute sand timer inside the Sauna, I use.

[@miaash3870]

@@tommclaughlin5354 Many thanks Tom

[@markfrank0924]

Excellent interview. I like interviews as opposed to her straight-talking. it seems as if she is restrained and sticks better to answering the subject as opposed to when she is the only speaker. I find when she is alone she soon gets so deep in the weeds she loses me, I then have to watch/listen a couple of times. This was an excellent effort.

[@danpatrick8043]

The temperature is usually taken with the probe near the top of the cabin in most saunas that I have seen.

[@rajav123]

Wonderful and very intriguing interview. Loved every word of the talk! Thank you Dr. 🙏

[@Medcram]

Glad you enjoyed it!

[@robertinrusu5155]

I am amazed ! I have been doing sauna 2 times a week for last 30 years, I will increase to 4 times a week !

[@Nautilus1972]

I was in a spa-type facility at a resort recently and there was a very very warm pool with jets everywhere, adjacent to a freezing cold dipping pool. To go from one extreme to the other was just amazing bliss. And then just a few yards away a swimming pool out in the sun. Glorious. Water is wonderful.

[@MM-ui9rm]

My mother had lupus diagnosed back in the seventies after repeated heart attacks. She took a series of anti inflammatory drugs and including hydrochloraquin. The point is she would alway sun bath and took repeated hot baths 3 times a week. She did not know why other than it made her feel better. She lived until her mid 80s 20 years longer than her parents and what doctors said she would. She was a reader but her mind was sharp too. I have since started hot bath since covid and it does reduce my feeling of stress and anxiety I sleep so well now. I’ll probably get a sauna do to what the doctor is taking about and how I feel the past 3 years.

[@simmiedavissimmiesings8185]

If you add a quick cold rinse either b4 or after, your anxiety will dissipate. I got off my antianxiety meds

[@mom.1372]

Wow that is great to know as I use Hydroxycloroquine for my rheumatoid arthritis. I’ve had a sauna bag for months and actually forget I have it. Your comment and this video will definitely lead me to use it more often. Thanks!

[@nikkyshairades9078]

@@mom.1372 I don’t know if all these electric suana boxes offer the same benefit?

[@RSO-IV]

Mine use FIR of ceramic for over 12 years. I would say, without sauna 3-4 times a week, my life must be miserably bad with rheumatoid arthritis, tiredness and brain fog (little dementia I think) I regularly use in the morning before going to work. This to combat morning wake up tiredness as well as bring back my morning wood. Also in case my job requires me to stay in the early morning. Sometimes after work as well. This to ensure my night sleep is good. Dont forget to add drinking organic oils into your daily smoothie diet. Add 2-4 tablespoons into your blender. Olive, sacha inchi, mct, coconut oil, red palm oil etc. Cold press is better. Guasha massage, body massage and little jogging and gym added more value into your health as well. Dont be much sedentary in your lifestyle. 🙏🙏

[@MsMtwardy]

God bless your mother. Lupus is horrible 😭

[@DK-jh8fc]

I use my steam shower at 112 degrees almost every other day, usually about 20 to 30 minutes. Love it

[@bradcampbell5766]

I'm glad to hear that her interest in sauna was from using the sauna at the YMCA while she was a student.

[@npe1pas]

I will concur with the Doctor re: infrared saunas. I purchased one that will max out at 146 degrees. I have to stay in 45-60 min as i don’t start to perspire until the 30 to 45 minute mark. I get better results from a very hot soak in the tub (fiberglass soaker tub).

[@coopcoop8874]

I’m 58 and have used the sauna and Turkish baths for over 40 years. Did it practically every day for 15 years and then corona put it out of reach for two and half years!! Wow finally I’m back in the sauna 4/5 times a week again and i can tell you now that not having a sauna for 2.5 years aged me 10 years. Feels great to drink 5 litres of water every day again and in just 3/4 months I’m a young man again!!!! Honestly no word of a lie….. good luck all ✌️✌️✌️ get in that sauna and drink plenty of water and gaterades 🥳🥳🥳🥳🙏🙏✌️✌️✌️👍👍👍

[@daisychain914]

Do you take some electrolytes with all that water?

[@OmarOmar-vv5rd]

Gatorade is sugar water

[@connectedcalcat7558]

This has motivated me. Thanks Coop

[@jamiemaze562]

So motivational! Thank you for sharing!

[@LCLand]

Drink black living water. 104 electrolytes. Gatorade has 4. Foods for athletes black mp

[@CaveCreek101]

Wow! Great interview so informative she explains with such care . Thank you

[@VALaker100]

We often get our sauna temperature up to 100C (220F). And we use oak branches to hit each other. And then it is very important to cool down by pouring cold water over your head, preferably ice water outside in the cold. And drink plenty of water.

[@loricook4382]

My infrared sauna blanket goes up to 176* I use it for 55 minutes. Works very well.

[@ninaburgess5780]

What temperature and time did you start with? I just received my infra-red Blanket

[@xodierra]

This was amazing information thank you ma’am ! Your knowledge is a blessing to us newbies !

[@Medcram]

Thank you for your kind feedback

[@nikkyshairades9078]

@@Medcram thank you for the information mam,but can an electric suana box offer the same benefit?thank you.

[@sharamafiz3441]

Excellent, conversation. Thank you for sharing!

[@devonrex4]

Excellent interview! Great information from this knowledgeable guest. Interviewer asked well timed and insightful questions as well. 👍

[@Medcram]

Glad you enjoyed it!

[@itsheresy]

Love the Covid-19 info attached to this post because there is talk about heart attacks . Thanks for this interview, great info

[@laughingoutloud3713]

I went daily 4-5 hours sauna for 51 days straight.. felt clear like a crystal! indescribable 💕

[@idekneo]

how is 4-5 hours a day possible

[@gustavow21]

​@@idekneothat unemployed friend at 4:00 pm

[@logical_lb3059]

U can’t last 4 hours in a sauna

[@alexanderamaya853]

😂

[@angelsuazo1978]

This is awesome and all facts! I can vouch that Sauna has improved every aspect of my life.