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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: https://www.sciencedirect.com/science/article/pii/S0531556521002916 Subscribe to Dr. Patrick's YouTube channel here: https://www.youtube.com/user/FoundMyFitness?sub_confirmation=1 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) | https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men (Age and Ageing) | https://academic.oup.com/ageing/article/46/2/245/2654230 Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5850892/ Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology) | https://n.neurology.org/content/90/22/e1937 Effect of post-exercise sauna bathing on the endurance performance of competitive male runners | https://www.sciencedirect.com/science/article/abs/pii/S1440244006001393 2022 World Happiness Report (Helliwell et al.) | https://happiness-report.s3.amazonaws.com/2022/WHR+22.pdf Clinical trial in progress on sauna and depression run by Dr. Ashley Mason | https://clinicaltrials.gov/ct2/show/NCT04249700 SUBSCRIBE TO THE MEDCRAM YOUTUBE CHANNEL: https://www.youtube.com/user/MEDCRAMvideos?sub_confirmation=1 Get notified of new videos by hitting the bell icon, and future sauna Rhonda Patrick videos (dr. rhonda patrick sauna info) FOLLOW DR. RHONDA PATRICK YouTube: https://www.youtube.com/user/FoundMyFitness?sub_confirmation=1 Twitter: https://twitter.com/foundmyfitness Podcast: https://open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d MEDCRAM + MEDICAL PROGRAMS AND HOSPITALS: MedCram offers group discounts for students and medical programs, hospitals, and other institutions. Contact: customers@medcram.com MEDIA CONTACT: Media Contact: customers@medcram.com Interview Produced and Edited by Kyle Allred with Daphne Sprinkle FOLLOW US ON SOCIAL MEDIA: https://www.facebook.com/MedCram https://twitter.com/MedCramVideos https://www.instagram.com/medcram DISCLAIMER: MedCram medical videos are for medical education and exam preparation, and NOT intended to replace recommendations from your doctor. #Sauna #optimalheatlh #hottub