Use of Sauna and Cold to Increase Net Resilience, Mitochondrial Biogenesis, Mood and Longevity

This presentation took place in Helsinki, Finland at the Biohacker Summit in 2016. You can subscribe to the Biohacker Summit KZbin channel here: / @biohackersummit

[@ericjt1234]

The cold stress info starts at 22 minutes.

[@iNoXpLodE]

You the MVP

[@markdiperna2708]

My only problem is that it sounds like people in the background are talking. That's really rude to talk while this wonderful person is sharing priceless knowledge for nothing.

[@michaeldonnan6767]

I believe we're hearing people outside the room. At a convention like that you'll have several things going on at once. Not everyone present is in her room listening to her.

[@williammueller2944]

maybee in Finland this would not be considered rude.

[@andharvey8]

They should do a longevity study on the population of people who subscribe to this channel.

[@VaclavKosar]

Rhonda Patrick has been found associated with better health.

[@harrymatadeen]

Václav Košař lol is it causal correlation or purely accidental?

[@vandero.8742]

The studies although promising are not enough to come to anything conclusive. More research on the subject is required.

[@coleyamos]

I just did 5 miles shirtless in 28°F weather... I feel pretty good. 🥶👍🏻

[@MrDylanbrill23]

you have change my life in such a positive way! thank you so much Rhonda!!! :)

[@unshutoptic1]

Excellent work Rhonda! Every time I use cold therapy, I keep in mind all the benefits afterwards...which helps me pull through the harshness of the cold. I also pretend that Wim Hof is there coaching me.

[@grunta101]

Thanks Doc, all your presentations are PACKED with uplifting info:)

[@JoeSmith-hd7kk]

what a lovely lady

[@bahaanaldo]

You didn't have to secretly flex on everybody like that Dr Rhonda. Those slideshow pictures of her are beyond text book.

[@Julia-ug4vy]

FoundMyFitness, I am not medically trained so forgive the simplicity of my question. But, I've been working with hot/cold stress at home, with simple hot and super cold showers. I wondered if 'dancing and jumping' while doing the cold part, prevents the body from getting cold enough. Should one stand still instead? (I found that music helps massively while being cold, and found that (lol) dancing while freezing really helps to make time go faster). (just a little side note: I have POTS syndrome, and search for ways to relieve symptoms and improve my condition. The hot/cold experiment is actually the first thing 'ever' that helps against morning symptoms. So my immense gratitude to @FoundMyFitness / Rhonda Patrick!

[@mrveganart6614]

Yes Julia the dancing and jumping are fine. It is a great way to accept the shower and relax easier. although, I would also suggest to try focusing on each part of your body and just keep the shower as long as you can and then move on to another. This is a little advanced but it worth it. Keep your eye closed and keep at it!

[@samsungfan9664]

Great presentation. I am just amazed at how something as simple and inexpensive as a cold shower / bath or sauna use can have such a dramatic positive benefit. It really shames Big Pharma, the health care industry, Shkreli, etc. for their mercenary gouging of people while we see these extraordinary benefits from these mostly easily and affordable practices. Thanks for educating we longevity consumers.

[@FoundMyFitness]

It's great when health is (relatively) cheap!

[@kipling1957]

I wish you would do a review paper that brings all of this together. Your talks provide so many in-roads to these topics it would be valuable to be able to have a referenced written summary to refer back to without having to always go to the primary papers, particularly for the non-expert. Thank you for all your work. PS: or write a book perhaps!

[@raoSENSEI]

brilliant speech Dr. Rhonda Patrick. You are a brilliant girl.

[@Tkramer27]

Your videos are really great, thank you! Love Dr Rhonda Patrick. This video is very difficult to listen to. Glad this info is available elsewhere. Applaud the effort you made to provide this info to your subscribers however anyone interested in hormesis May want to watch Patrick on her channel.

[@TheBigge58]

Excellent Video! Thanks Dr. Rhonda

[@wendylewis4591]

Amazing information. Great job Dr.Rhonda,please keep up your fascinating work as it truly helps improve peoples quality of life. Thank you!!!!

[@atlet1]

Too bad sound quality.

[@tommeyer3770]

Arne Lidmark Agreed. Not bearable .

[@christopherellis2663]

Clever chaps, can't wait for the microphone. I do cold showers, even in winter, naturally occurring temperatures above 36C are not as much fun as the sauna

[@carrollhoagland1053]

Dr. Patrick ... thanks for the follow up ... I am a fan ... have been studying FOX3 and exercise and activating stem cells with fasting - feeding cycles. Dr. Longo has updated his FMD ... so still in trials here. 70 Going On 100 ... the Centenarian Diet

[@n3v3rg01ngback]

So I have it on good authority that the mitochondria are the powerhouse of the cell.

[@NevetSticks]

Studies have shown that large doses of Rhonda Patrick 3-5 days per week can increase human growth hormone in some males by up to 300%.

[@_jamesbradley__]

more crazy awesome knowledge, thank you so much !!! 😎👍

[@sidmichael1158]

I always see you lol

[@Michael-4]

Thanks for sharing Rhonda.

[@GeoffreyLeist]

Very informative, thank you!

[@crystalnyla]

Don’t forget get diet plays a MAJOR role in this therapy! May I suggest FRUIT BERRIES & MELONS 💖🥰✨🙏🏼

[@JR-gc2vv]

(non native English speaker) Dear Dr. Rhonda Patrick, i've never heard you mentioning the use of a sauna whisk before? As a frequent sauna user myself, it's an essential part of my sweat session. Did you ever consider using it yourself? For me it takes the session to a 'higher level'. Thank you for your great work and dedication. Love your channel. Grts from Belgium

[@JR-gc2vv]

For example: they claim that oak leaves have powerful anti-inflammatory effect and help reduce blood pressure using it as a whisk during a sauna session.

[@antokindness]

Rhonda, compliments on this very very educative presentation! Thanks (as usual from us all) for your efforts! A quick question: isn't fasting for days at odds with the Triage Theory from doctor Ames? Or am I wrong? Cheers from Italy!

[@FoundMyFitness]

Anto, I have this concern for extreme fasting, but not as much for the base durations needed to trigger autophagy (4 to 5 days). I think for these intervals, when done only once and a while, the benefits outweigh the risks. Additionally, we have good evidence in animals, in particular, that the effects of prolonged fasting (2 to 3 days in rodents) really are beneficial at the level of tissue and organ aging.

[@antokindness]

FoundMyFitness I appreciate a lot your answer! Thanks, Rhonda! And I can never thank you enough for how you improved on my life. I owe you a lot!

[@vladimirolujic6637]

"once in a while"

[@supernova1976]

Next time you are in Helsinki we would be honored to meet you 😊

[@green_tea_smoker2.0]

whenever i have discussions about health i always know i can fall back on dr. rhonda patrick references and videos. THANK YOU RHONDA!!!

[@greendeane1]

I love saunas, and do them three or four times a week. But I loathe cold. I moved from the north to the south to avoid cold. But I often do swim before the sauna which cools me a little (and I dislike that, too.) If avoiding cold shortens my life, so be it.

[@federicosztern4249]

Hi Rhonda, Im really into sauna and cold therapy, but there are some studies saying that lowering inflamation (ice baths) could have a negative impact on building more muscle. I workout five times a week so Im not really sure when should I do my ice baths. Any comments on that? Plus, when should I do my sauna sessions to maximize GH production? Should I go straight after the workout? Thank you for your time, your info has been of great value for me and my friends!

[@taoist32]

Federico Sztern Look up traditional Finnish bath therapy online to get an idea. I use both heat and cold exposure after workouts. Use cold, heat, cold in alternating fashion. Since we sweat and create heat after working out our blood vessels are wider, our heart rates are increased, etc. Cold for about ten minutes will decrease inflammation caused by the workout. Use heat again to open the blood vessels, and increase heart rate. And use cold again to bring everything down. Toweling off after the cold will cause a small increase in stimulating the sympathetic nervous system.

[@lMP5602]

A cold shower blunts inflammation about an hour after a workout. Better to go the sauna after a workout.

[@Tvalfager]

make sure you do 20 minutes sauna, 5 minutes extremely cold shower/bath, and then another 20 minutes sauna, followed by another 5 minutes of cold shock, and whatever problem you might get from decreased inflammation will be more than made up for by the benefits in growth hormone/testosterone/heat shock proteins/opiod endorphins

[@crazybob7570]

I have tendinitis/tendinosis and have been using sauna 30 minutes at a time, 2-3 times a week. Will this help heal the injury? Love your presentations and videos. I have been binge watching them, and watching them multiple times!😀

[@y2taner]

if you go into the cold 4 degrees Celsius, but don't feel cold using wim hofs method for example, do you still get the same benefits?

[@icysurfer1]

She;s amazing. Brilliant.

[@ironheaver6036]

I remember reading about Native American plains tribes would use a sweat lodge,and then go jump in a cold river.So it's not only the Scandinavians.

[@rickc.3552]

Has anyone done this and seen gray hair reverse, at least somewhat?

[@libbypierce3941]

Any data verifying beneficial like-effect of the Infra-red Saunas? Or, are the traditional Finnish-style saunas the only data available, for these studies?

[@doublebass]

A suggestion: you could attach a portable recorder of some sort directly to the house mixing board to achieve clearer audio straight from your mic which you could later sync with the video

[@keritho5578]

Does it matter if Far infrared sauna or Near Infrared Sauna? Thank you for all you do

[@wesrr4036]

Great video as usual Rhonda! There is something distracting me in this video but I can't put my finger on it. Smart and sexy. :)

[@georgerobinson1566]

The research you mention gives temperature as 176 degrees Fahrenheit but infra red saunas work at a lower ambient temperature but claimed to have same effect on the body heating directly and at a deeper level is this true.

[@damianeisold109]

yes it is

[@sirharolddihnni]

6:32

[@billyprice4803]

Hello< First of all you are very beautiful. Next I was trying to cut through some of the info on cold hormesis. I was listening to a talk they were saying that one of the most Prominet studies on cold therapy said that muscle hypertrophy was stunned for up two days after cold exposure. Listening to that and your talk does that mean that cold is good for muscle endurance at the cost of Hypertrophy. Do you think or do you yourself use alternating cold and heat shock in the same sessions. Thanks

[@PhilippeOrlando]

From what I've read in a study, sauna will not increase GH production in men and women older than 50, which are the people who need it the most.

[@1Nate987]

Philippe Orlando source?

[@PhilippeOrlando]

You can request the PDF of the whole article, that was published in in Journal of Clinical Endocrinology & Metabolism here: www.researchgate.net/publication/20038119_Heat_Exposure_Elevates_Plasma_Immunoreactive_Growth_Hormone-Releasing_Hormone_Levels_in_Man Abstract The effects of heat exposure on plasma levels of GH and GHRH were studied in six younger (31-46 yr) and six older (49-66 yr) normal men. For the GHRH RIA, 2-mL plasma samples were purified on Sep-Pak C18 cartridges, from which the mean recovery of synthetic GHRH-(1-44) was 62 +/- 10% (+/- SD; n = 8). Heat exposure (15 min) in a Finnish sauna bath at an ambient temperature of 72 C, led to an increase in plasma GH levels from 2 to 5 micrograms/L (P less than 0.01) at 30 min in the younger men. Their rectal temperature had risen by 0.2 C at 15 min. Plasma immunoreactive GHRH increased from 9 to 36 ng/L (P less than 0.05) 5 min after heat exposure, and it gradually fell to the initial levels by 45 min. The older men did not have a significant increase in plasma GH or GHRH levels in response to the heat exposure. Reverse phase high pressure liquid chromatography studies of plasma immunoreactive GHRH suggested that the major circulating GHRH immunoreactivity was GHRH-(1-40). We conclude that heat exposure-stimulated GH release in young adult men is mediated by GHRH, but in older men, GHRH and GH responses do not occur.

[@PhilippeOrlando]

Oops, it's above, I pasted the info in the wrong place!

[@rupertx3]

Great presentation!

[@infectious0]

Dr Rhonda Patrick, doesn't IGF-1 decrease longevity? I understand the performance aspect, surviving middle age? but what about later? You said in a joe rogan podcast that IGF-1 was strongly correlated with cancer?

[@infectious0]

or does FOX30 mitigate that via autophagy?

[@theartificialsociety3373]

infectious0 keep IGF-1 low for longevity. That's pretty much established fact now. That's why you want to keep protein low and prefer complex carbohydrates.

[@siZeDcuBe]

She has a video on the issue called "The IGF 1 trade off"

[@frankzerilli5751]

Is there any difference in the health benefits between a steam sauna versus an infrared sauna? As usual I enjoyed your presentation. Thanks

[@FoundMyFitness]

Talked about this a bit in a previous podcast (available only on iTunes)... most of the studies have been done using dry saunas. If you're hoping to mirror a study perfectly, that's what you'd have to use. But the fundamental mechanism is heat stress, so you're probably approximating the experience relatively closely with a steam room too then, right? If I happened to have a steam room already in my home, I wouldn't be upset that it wasn't a sauna. Here's the podcast... traffic.libsyn.com/foundmyfitness/sauna_solocast_1.mp3

[@karenlovejoy4208]

FoundMyFitness Learned a lot from video and want to learn more. Thanks

[@Charlestonkayakandfishing]

Outstanding

[@npmwislab]

Apologize if I missed you mentioning this but what were the participants wearing while they were walking or running about in the cold for six hours? Were they dressed warm or just t-shirts and pants? I've been an early morning cold runner for a while, Midwest winter colds, and wear long johns, running pants, a t-shirt and hoodie...sometimes a stocking cap. Just curious how they approached the cold and if the benefits came because of what they did or didn't wear. Thanks Rhonda.

[@mavamQ]

Since exercise induces glycogen synthesis in the muscle. Does use of a heated spa induce glycogen synthesis in the muscle? This relates to preventing Metabolic syndrome.

[@Doriesep6622]

I'm watching this for inspiration to take a walk outside. It 25 degrees F. It won't be for six hours though. I will have my sauna heating up.

[@CS-oh3sx]

shes got me hooked

[@RJ-bw6fo]

Watching Rhonda increases my longevity every time I view her videos.

[@entengummitiger1576]

she's so attractive

[@Trendle222]

very, omg she is just too cute

[@joebot9309]

@Medic Engineer Fuck her brain - look at her rack!

[@sweetvuvuzela4634]

Joe Bot ❄️❄️

[@Oleander410]

Some people come out well in every area.

[@a.lame.username.]

I think Rhonda might just be Wonder Woman! She is a real life super hero of the people...

[@JohnAdamso]

Loved this. Thank you so much!

[@Justabotanist]

Awesome legend 👏

[@tsav6952]

Been considering a home sauna!

[@bigwill9111]

if i use a portable sauna will i have the same benefit ,do i have to breath the hot air also .portable sauna your head pop out

[@damianeisold109]

you do get the benefits

[@richardsantanna5398]

Also, 4:30 - 6:30 was very remarkable

[@dailygrindism]

You’re the best!

[@marceloliveira6212]

What were those terms again she used at 2:35 & 2:37 ?? (…effect also know as …sis) She is a brilliant human being! Gotta love her.

[@Beliasa01]

hormesis

[@Eveproguides]

Was the first study controlled for the fact that men who use sauna's are more likely to be at a gym, and therefore more likely to be health conscious?

[@stocktoncrushed]

I am afraid you are wrong on that. In Finland, sauna is such a part of the culture that it is in every home and camp. Going at a gym might represent under 1% of total sauna use in Finland... if even that.

[@sidmichael1158]

Where can I find another copy of this video I can't seem to understand the audio.

[@OhMaiPhuckingGawd]

The foxo3 gene, to find out if i have it, will any genetic test suffice? Or do i have to ask for a specific gene test to find this out?

[@sidmichael1158]

Does heat stress and cold stress activate ampk? Does it inhibit mtor?

[@donalgodon]

Is there any way to get similar benefits without access to a sauna?

[@Doriesep6622]

You can make your own out of an unused closet or order a small tent hot house from Amazon and a little sauna heater. Mine gets up to 90 C. Be very careful though in small places

[@PhilippeOrlando]

I have no idea how youtube does this: this video was published today, but some comments are 2-3 week old!?? I mean, what is going on here?

[@infectious0]

only those with the link could see and then it was made public, kind of like high IGF-1 in people that eat the western diet and do not exercise

[@MrChipper69]

what about steam rooms? do they have the same effect? are they less healthy?

[@sidmichael1158]

Can heat and cold stress help rejuvenate damaged mitochondria?

[@vanbasten448]

Hi, Have you seen any research regarding frequent and long term sauna use and its effects on male fertility? I like going to sauna, but I'm bit concerned about possible risks. Thanks!

[@higherpowerfitness2115]

van basten im also interested. I take ice baths very frequently and use the sauna almost everyday. Hope im not hurting my gonads

[@stocktoncrushed]

There is no risk on fertility. Finnish men are quite virile...

[@mikescalera12]

www.ncbi.nlm.nih.gov/pubmed/23411620

[@airtightpockett369]

Is it okay to it in a hot country like India?

[@AR-mu4zq]

Is this possible with hot baths that make you sweat?

[@TheGrandMasterFunk]

Did you ever get that vegan on the show? Would be a really good time for it about now tbh.

[@alexcontreras6103]

Thank You Rhonda!!

[@philadams9254]

0:35 - You're going to "dive in"? I see what you did there.

[@mrnobodyjo]

I don't have access to a sauna, can I just wear a sweater in summer and in the sun (or at least, some that's hot). Then go into a cold shower soon after?

[@the_overthinking_philosopher]

I thought cold shock after a hot shock caused arterial stiffening

[@bloodnivel70]

22:15

[@aleksaleksandrov7028]

Is it me or the audio is very low?

[@vwr32jeep]

Can’t u just sit in a hot tub or hot bath for a long time?

[@Doriesep6622]

a hot bath cools off too soon.

[@earthlyng_official4599]

I love you Rhonda lol :D

[@LummyTum]

why are there a bunch of people talking in the background? how annoying...

[@IvanBFit]

Dr. Patrick, will you be attending the 2017 ACSM Science Meeting in Denver May 30-June 3? You are so fascinating to me. You are by far the MOST impressive science-based professional on KZbin and quite frankly anywhere. Would love to meet you and perhaps collaborate on a video. Check out my latest video on my channel- Stallknecht Shred: Cutting advantEDGE. It's a science-based workout method that I incorporate semi-regularly to stimulate greater fat-loss. Anyway, I've been subbed for a while to your channel and I am about to hit the sauna because of you! Question: Is there a difference in hormetic stress or benefit between sauna and steam room? Are the benefits comparable or not the same? Thanks! Keep up the great work!

[@FoundMyFitness]

Ivan, thanks for the nice note! No plans to attend the conference. Most of the research quoted relates more directly to the sauna and steam room, but it would make sense that, because of the fact that they both are a form of heat stress, it's a comparable experience. Here's a greater elaboration on some of those thoughts that was packed into an audio-only podcast... Sauna Use and Building Resilience to Stress with Dr. Rhonda Patrick www.stitcher.com/podcast/foundmyfitness/e/40443605

[@Unholy1Spawn]

Brilliant, yet stupid hot.

[@earthlyng_official4599]

This is what the world needs.. a smart, sexy ass, PHD Nutritional specialist! OW OW!! haha

[@crystalnyla]

🚨 Every human on the planet will have some kind of heart condition... because of what the foods ( poison ☠️) are available for sale packaged and sold in every store and restaurant every day 😢 it goes deeper... but it’s a start 💖

[@peterr6214]

I wonder if sauna use causes wrinkles..lol

[@lMP5602]

It's suppose to keep you young so I don't think so. Plus, you're cleansing your skin pores.

[@cpfrgb]

What this people in the background are doing?!! they are missing the most bad ass scientist in the world, what could be cooler than be on a Dr Rhonda lecture, God forgive them they don't know what they are doing.

[@toddvolpe6396]

Can you please overdub this video I wanted to watch it but it's unlistenable

[@robinhorton432]

Is it total sauna time or 20 min time all at once. Can the 20 min be broken up in to four 5 min segment's?

[@siZeDcuBe]

@@robinhorton432 No it cannot be broken up

[@primalkitchenwithpirunita8921]

I love you

[@fajkoson]

trolls talking behind without respect!

[@moemichel6901]

She’s so hot

[@toddvolpe6396]

I love you but the audio is horrible I cannot watch any longer please overdub your audio on this video.

[@massagechicago8752]

Todd Volpe Fight through it man. It’s incredible info. You won’t be sorry.

[@Fuego958]

The good Dr. looking fine as hell in her lil yellow top

[@Nelarsen]

Rhonda is incredibly hot

[@maurituomisto8007]

Shitty audio.

[@beevezeepe6615]

A rare full-body-in-tight-clothes view.

[@belzazaroyarzunm.4140]

sound sucks!