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

Watch the full talk here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Uttq6clVSb0.html 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.

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..

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.

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~

I love doctor Rhonda Patrick she’s so knowledgeable

Thank you for this valuable information Dr. Patrick

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.

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.

Thanks 😊

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.

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.

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.

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.

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.

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?

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.

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

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.

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.

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.

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

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.

Wondering if a steam room would be comparable?

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

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

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

What about steam rooms???

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

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

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.

Steam room vs Dry sauna?

This begs the question if exercising outdoors in hot temperatures has an incremental benefit like the hot sauna. What do you think Dr. Rhonda?

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

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

Anyone have experience using hot suits??

How about steam rooms

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

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

Is it wise to drink water while in the sauna?

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.

Finland is ranked 26th in life expectancy

what about steam?

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

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

👍

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

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

Im surprised she didnt talk about the sauna hat

What about running in a sauna suit ???

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

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?

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.

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

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.

It’s pronounced “Sow-na” not “Son-na”

Going in a 200f or more sauna sounds stupid

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