The ULTIMATE Guide to Saunas & Heat Exposure | Dr. Rhonda Patrick

Deliberate heat exposure has profound health benefits. Frequent sauna use is associated with a lower risk of death from cardiovascular disease, a lower risk of sudden cardiac death, a lower risk of coronary heart disease, a lower risk of stroke, a lower risk of dementia, of Alzheimer's disease.
In this video, expect to learn:
• How heat stress mimics moderate-intensity aerobic exercise
• If sauna bathing can amplify the VO2 max benefits of exercise
• The health benefits of heat shock proteins - from preventing plaque aggregation to slowing muscle atrophy
• Why you should consider using the sauna after lifting weights
• Optimal sauna parameters (temperature, duration, frequency, and humidity)
• Whether infrared saunas and hots baths are as beneficial as traditional Finnish saunas
• Why you should be cautious of sauna temperatures above 200 ºF
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Watch the full episode: • Why Exercise Intensity...

[@FoundMyFitnessClips]

Watch the full talk here: kzbin.info/www/bejne/i6XXommZobuGmJI Rhonda discusses protocols for improving VO2 max, the simple math of 45 days of life extension, why you likely need more protein, and much more.

[@johnman559]

180-200f is almost boiling point??

[@kmook76]

@@johnman559 Yes but its just the air, it's not like water where it would burn you.

[@johnman559]

@kmook76 Ahhh ok..thanks homie 👍🇬🇧

[@GreggK6EGG]

im been listening to the studies you have been talking about.. I bought an IR sauna sit in it for 3 days a week.. my resting heart rate has dropped from 70s to mid 50s, my HRV averaged has gone up from the mid 40s to the high 60s.. I'm sleeping deeper and feeling better.. now I just need to eat better... its only been a few months.. listen to this Dr Patrick..

[@ulloa24601]

This is terrific, congratulations! Is there a particular time of day you use the sauna, e.g., morning, night, before/after workout?

[@GreggK6EGG]

@@ulloa24601 I work out in the morning, sauna right afterwords

[@kiviasauna3760]

This is great that you are experiencing positive improvements. However, IR is not a sauna.

[@GreggK6EGG]

@@kiviasauna3760 then was it is?

[@roustabout4fun]

I used to do a river soak and then...go to an outdoor hot tub and when I would repeat that 4-5 times in 3 hours (motorcycle-the breeze was great too)...I never felt better, a natural high. Just sharing a good memory. That Health Club closed and...missed~

[@salvadorlopez-ur8yv]

I love doctor Rhonda Patrick she’s so knowledgeable

[@bodurango]

I am a 75 year old man who was experiencing insomnia for the last couple of years. I tried all of Huberman's supplements and they seemed to do nothing for me. After watching Rhonda's videos, I decided to get serious about using my hot tub in the evening before bed. I submerge down to my neck. I was not able to tolerate 104F for 20 minutes, but I can handle 102F for 15 min . . . with a little discomfort. I am convinced that it is helping me sleep deeper and longer. The positive affects did not happen immediately. It took a couple weeks of doing this before it was obvious to me that it was helping my sleep quality. I intend to gradually increase my heat stress and hopefully get to 104F for 20 minutes, we'll see. A big thank you to Rhonda for bringing this protocol into my life.

[@payleyproductions4587]

Thank you for this valuable information Dr. Patrick

[@alextaylor29]

Excellent video thank you. I lift in my garage in Arizona and in the summer the garage can be 90-100 degrees even with fans on. I purposely don’t air condition it. It’s definitely helped me both in fitness level and in total mass gains and this video helped explained why so thank you. Liked and subscribed.

[@jeffstrack1143]

I wear my Wahoo heart monitor in my sauna which is set to 160 degrees and 20% humidity. My HR just sitting runs about between 65 to 85% if exercising. My sessions are 20-25 minutes and at least 5 times per week.

[@Red23165]

Thanks 😊

[@lexburns8599]

Direct Temperature comparisons are not possible across different mediums because they influence the body in different ways. Eg: hot bath is water not air so it heats the body faster than a sauna. Steam and infra red are also different apparently. I’d like to see that explanation.

[@Amazing_Health_Facts]

Dr. Rhonda Patrick's comprehensive guide on sauna use and heat exposure sheds invaluable light on its myriad health benefits, akin to those of moderate-intensity aerobic exercise. The explanation of how sauna sessions can elevate VO2 max, the role of heat shock proteins in preventing muscle atrophy and plaque aggregation, and optimal sauna usage parameters, is exceptionally enlightening. It's particularly intriguing to consider the use of saunas post-weight lifting for enhanced recovery and muscle growth.

[@falsificationism]

This seems like such a wellness layup to me! Either it totally works and that's great, or it totally doesn't and it feels amazing! The true benefit is that it's basically exercise with no impact, which is helpful for people with injuries, disabilities, and sprinkling in across the mesocycle for intense athletes.

[@juicebox853]

Further research work in the form of well-designed intervention studies is crucially needed to understand the pathophysiological mechanisms that underlie the associations between sauna bathing and its health benefits and to establish any causal relevance to the associations and whether these could be translated into clinical benefits.

[@gertch100]

Rhonda is well informed regarding traditional saunas. This is not the case with IR. Her info. is more or less guesswork.

[@proscontract5679]

I agree with so many types of saunas out there. I heard this already.

[@kimleith1378]

Been using my Infared Sauna for a few years. I'ts designed to not get hotter than 160deg. I'm hoping my 3-4 times a week at the lower temps give me the heart health benefit I'm looking for.

[@ianmacdonald5278]

Is the doubling of required time in IR saunas vs traditional saunas based on research or just Dr. Patrick's experience? Is there any research into what the internal body temperature is at the same air temperaure for IR vs traditional saunas? Surely it is the body temperature which is most important. We know that IR energy more or less bypasses the air and heats objects directly and not just at the surface level while traditional saunas heat the air that then heats the body like a traditional furnace or space heater.

[@NPow94]

Game changing information. I am planning on building my own sauna, and I’ve been hung up on the need to be able to get the temperature 200+. Thank you

[@TheYyam85ahaz]

175 is fine. But saunas heat is mostly measured from the roof. There is a big difference as you move down even a foot. So ideally have 175* where your body will be. I question if air circulation inside would be better than higher temps

[@Bruhne]

Anything above 200 can get miserable quick, IMO. I’ve spent hundreds of hours between 180-200. And since I want to spend some time in it for my session, I prefer to step in at 180 and slowly working its way up.

[@saunatimesjournal]

temperature is one measure of hot room climate, but not the entire story.. heat, steam, ventilation are keys and when we establish a kick ass microclimate, we stay on the bench longer and with more enjoyment and this is a key driver to the goodness and then the health benefits happen that way.

[@randont]

Is there any research on prp injections, stem cells therapy, shockwave therapy etc and then following it with sauna use? I would be very interested to learn how it affects these therapies.

[@beetee4295]

Wondering if a steam room would be comparable?

[@deborahhagner5508]

What about steam rooms???

[@raghav_c]

Would Dr Patrick please share her views on steam room (steam saunas) as well? Are they equally effective?

[@FoundMyFitnessClips]

I believe the benefits of a sauna, primarily driven by activating the heat shock response, are likely replicable in steam rooms and even hot baths. Each modality has its own heat and duration 'parameters,' but the underlying principle remains the same. Personally, I use my 20-minute sauna sessions as a benchmark. If you're familiar with how that feels, you can use it as a baseline to get a likely comparable heat shock response.

[@bodurango]

What about infrared sauna blankets ? Much cheaper than a real sauna. They advertise going up to 176F. Your head sits outside the blanket (and arms too if you want). Would this make a difference?

[@brandonhobbs2975]

I’m so glad I listened to this! I’ve been sitting in 210 to 220 (to avoid dementia) all the while… increasing dementia 😆😆😆 fuhhhh me, damn man

[@zakarialaklaai2140]

Hello, Doctor. Does a hammam have the same effects as a sauna?"

[@sunnysuze7705]

Have you seen/done any studies on sauna for pregnant women?

[@chriscarlson9556]

What about working out in an infrared sauna? I went to a fitness center that offered HIIT training and the temps are kept at 125. Doing the workout elevated my heart rate.

[@eacapecod]

There was a study done on this with women's soccer players, I believe at Georgetown. If I'm remembering correctly, it showed increases in both strength and hypertrophy.

[@thecupcakecartel]

Steam room vs Dry sauna?

[@jugazf]

Does it make a difference if I do those 20 minutes in a row, or if I do two sets of 10 mi utes each with a cold shower in between? Thanks.

[@gh8263]

Can I use a sauna if I wear a estradiol transdermal HRT patch? I can’t seem to find any good information regarding this issue.

[@D56t37-cu7ol]

Is the vasodilation from a sauna or hot tub cause indirectly by nitric oxide ?

[@daveandrew7014]

I have a habit to cool down naturally and dry my sweat with a towel after sauna session without going into shower. Thinking that I sweat out toxins, would it then gets reabsorb through my skin if don’t shower straight after? It’s normally about 3-4hrs till I shower.

[@gabereal3225]

How long do you have to be in the sauna to get these benefits?

[@JPOIII1985]

Anyone have experience using hot suits??

[@moiLawUk]

How about steam rooms

[@proscontract5679]

We need info on IR Saunas. Old heads are on traditional S.

[@saunatimesjournal]

temperature is one measure of hot room climate, but not the entire story.. heat, steam, ventilation are keys and infrared don't get us to any of those three.. when we establish a kick ass microclimate, we stay on the bench longer and with more enjoyment and this is a key driver to the goodness and then the health benefits happen that way.

[@alansnyder8448]

This is great content. I've got so many questions that I hope future studies can answer. One, I'm a very physically fit person, and my wife isn't. Anytime we walk up a hill I need to wait for her, and her resting heart rate is much higher than mine. I've noticed that if we go in the same sauna, she needs to leave early while at the same time, I'm just barely feeling anything and feel compelled to go into the steam sauna to feel anything. So my question is, what I'm wondering is: perhaps the "set-point" for the temperature of the sauna is different for people who are already physically fit vs those who are not, and the fit people should go with a higher (but still below 200 degrees) set point.

[@scotttovey]

"So my question is, what I'm wondering is: perhaps the "set-point" for the temperature of the sauna is different for people who are already physically fit vs those who are not, and the fit people should go with a higher (but still below 200 degrees) set point." I'm more inclined to think that it depends on the person's overall health and not just their physical fitness. A person can be physically fit, yet have suffered a heat stroke in the past and as a result, not be so tolerant of heat. Danny King of Deep South Homestead said that his dad repeatedly cautioned him against not protecting himself from having a heat stroke. Danny states that his dad said that once you've had a heat stroke, you're not much of what you were before. Apparently, your stamina is not as long lasting as it was before a heat stroke. It sounds as though it induces a miner condition of chronic fatigue but I doubt the medical establishment is going to look into the plausibility of that.

[@johnnyripple8972]

Any recommendations for a sauna that can get hot enough. My local dealer only sells saunas that don’t get above 150 or so.

[@nevermind55555]

What kind of sauna is it? If it's electric and humidity is around 50, you're good

[@Corrymels]

Finland is ranked 26th in life expectancy

[@Geektak]

Do we get heat benefits from being in the sun in a place like the Nevada desert?

[@AT-bq1kg]

You will get a nice tan

[@marlon2855]

@@AT-bq1kgand a nice skin cancer

[@annekeyoungs5752]

Infra red sauna’s don’t go higher than 150

[@Texashogmeister]

Is it wise to drink water while in the sauna?

[@martinezjames83]

I recommend it

[@markjones336]

I’ve always said hot tub really helps coz it opens everything!Cold plunge is wrong!Closes everything up!🤦‍♂️

[@bigbranch1]

what about steam?

[@FoundMyFitnessClips]

I believe the benefits of a sauna, primarily driven by activating the heat shock response, are likely replicable in steam rooms and even hot baths. Each modality has its own heat and duration 'parameters,' but the underlying principle remains the same.

[@hunterbidensvaxmandates]

Im surprised she didnt talk about the sauna hat

[@rodyammar9605]

What about people who say that exposure to heat/saunas is dangerous for your sperm count?

[@GlennMarshallnz]

Have a gender reassignment operation. Sorted. 😀

[@rws4353]

Does Dr. Rhonda recommend a Sauna hat for a 190 degree sauna?

[@thisguygardens]

Great question. I was wondering how a hat would change the amount of time you need to be in the sauna.

[@FoundMyFitnessClips]

Couldn't hurt! It might even help you stay in a bit longer

[@saunatimesjournal]

some like the hats, some don't like the hats.. i say it's how it feels good for you.. that's how it rolls on the bench.. when you feel good heat, it's all over.

[@mpen7873]

👍

[@clementohadi8682]

What about running in a sauna suit ???

[@jimvee4528]

I'm convinced that the sauna is good, especially for those who can't be active, but... with my constraints, I'd have to do less exercise to make time for the sauna. So rather than mountain biking in the woods, getting all that sensory stimulus and balance and coordination and exercise and enjoyment, I'd have to trade that to sit in a hot box. Does that trade off make sense? I had the impression that raising your body temperature with exercise (for those who can) has a comparable benefit to sauna. Is that true?

[@codelapiz]

stuff like this makes me wonder how much of the benefits of exercise come directly from exercise. eg. the small breakdown of our body that signal that we need to build it back stronger. and how much of it is these corrolated variables. Heat exposure. sunligth exposure. fresh air and other forms of positive effects of being outside. Or even more terrifyingly. just think about how hard it is to exercise for someone in bad health. How much of the benefits could be exercise being a test, a messure, of health. People with good health can exercise(and do because everyone says its good) people with realy bad health can't or more realisticly could, but would require a lot of constant motivation, encouragment, help or monitoring. (so they dont. despite trying so hard due to the belief it will help them so much) any observational study short of monte carlo gene correlation analesys can by definition never tell the difference beyond corrolation. deductions about causation, reverse causation or confounding relationships neccesarly relie on significant human bias

[@jakubchrobry3701]

You're not clear on the duration vs temperature. It's understandable that > 200°F for 20 minutes might be problematic verses 175°F for 20 min. What about >200°F for 6 minutes? It take time for body temperature to rise. This might be similar to HIIT. You can't go close to max heart rate for 20 minutes, but you can for 2 or even 4 minutes.

[@joshbent653]

Just do the sauna it's not complicated

[@jakubchrobry3701]

@@joshbent653 The sauna is not that important if you exercise and are healthy. It's suppose to mimic exercising. Just exercise and get your body temperature and heart rate up. It's not that complicated. Also, you didn't listen to the video. Dr. Patrick said it's not good for you if it's over 200°F. The sauna at my gym is always over 200 and often as high as 220°F. I even brought in a calibrated thermometer to measure it, becuase the sauna gauge says 245°F. So it simply comes down to using the sauna at 220°F or not use it at all. Why would I want to do something that's not suppose to be good for me at that temperature?

[@baydoe121]

@@jakubchrobry3701 depends who u listen to. huberman says it needs to be 187-212 to be beneficial

[@jakubchrobry3701]

@@baydoe121 I sauna at 220°F. I think that's beneficial. You just can't stay in as long. It feels fine to me. That's my opinion and it's likely just as good as Huberman or Patrick's. I just want Dr. P to stop making things up because it sounds good. She needs to provide studies. Last month she said that people lose muscle mass if they don't eat at least 1.6 g/kg/day of protein. Maybe she misspoke.

[@baydoe121]

@@jakubchrobry3701 i 100% agree with you... i listened to her for years on Rogan talk about different things.. especially saying ibuprofin is bad for a woman to take once a month for menstral issues... don't get me wrong. i could very well be and if you don't need to take that stuff its for the best.... but then fastforward to covid and shes back on Rogan telling everyone to get an unproven vaccination? are you kidding me? lost almost all respect for her after that..

[@peterbeyer5755]

I do my squats in the hot tub and sauna I find it a lot harder.

[@RunningWithSauce]

Hah! this explains a lot for me anecdotally. Ive taking screaming hot showers my entire life. I'm 50 YO. I easily run a half marathon most weekends with rare exception. Even with long breaks in training, I easily pick it right back up.

[@sisu_7378]

It’s pronounced “Sow-na” not “Son-na”

[@barrymantei7795]

Going in a 200f or more sauna sounds stupid

[@baydoe121]

haha.. apparently u have never been.. i sit around 205 all the time.

[@barrymantei7795]

@baydoe121 the sauna I go to they won't allow that high a temperature for safety reasons, everyone has different heat tolerances. Whatever temperature a sauna is good for your health.

[@martinezjames83]

180 is ideal 2 hundo is hot immediately! I prefer warmer!

[@mlansky7302]

this multi millionaire telling us about saunas? Do people have any idea why these 'experts' appear daily on their feeds? This is major and easy business

[@blackout2430]

Most rec centers have saunas 😂

[@valsinutts]

Don’t have the habit of counting other people’s money. Get busy

[@mlansky7302]

@@valsinutts your right. I apologize.

[@billyb23]

I have always used a good hotel gym they usually have hot tubs sauna steam rooms etc. they are also usually reasonably priced but have everything. 👍