FoundMyFitness #073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
This episode features a discussion with MedCram co-founder Kyle Allred on the effects of Sauna. MedCram is a YouTube channel. Their videos cover important topics such as immunity, metabolism, and vitamin D in authoritative, but approachable way.
Summary of Sauna (3:52)
A lot of the studies that have come out of Finland (large population studies), state that frequent sauna use has been associated with lower death risks of cardiovascular disease, lower risk of coronary heart disease, and lower risk of dementia and Alzheimer’s disease. The benefits are dose dependent, the more sauna usage the more robust the benefits. People that use the sauna 2-3 times a week are about 22% less likely to die from sudden cardiac death as opposed to one time a week. There are some aspects of sauna use that are very relaxing but sauna usage also tends to mimic some of the same physiological responses of moderate aerobic cardiovascular exercise. Some of those responses are elevated heart rate, elevated core body temperature, and sweating. Your blood pressure is also lower and your resting heart rate is lower as well post sauna. There are big studies that link cardiovascular health with brain function. Proper blood flow to the brain aids in the lower risk of dementia. People that use the sauna 4-7 times a week have a 40% lower risk of dying from all cause mortalities.
Cardiovascular System (10:47)
There’s nothing better for cardiovascular health than exercise. The facts that sauna use mimics moderate intensity exercise is proof of principle of how significant sauna use is.
Does the Sauna Make you Fitter? (14:45)
There’s evidence that seems to suggest that sauna use may improve endurance exercise. There are studies that show runners improving their times after sauna use implementation. If you’re adapted to heat well, then when you’re doing say a marathon, you’d be better and more acclimated at performing while your body temperature is high.
Benefits that Prevent Neurodegenerative Diseases (17:39)
Being in better shape allows you to have better blood flow all around, including your brain. When under heat stress, you activate heat shock proteins. Heat shock proteins are a stress response protein that help protein keep their structure. Proteins need to have a specific structure in order to be effective. As we age it becomes harder for them to keep their structure and when they do so, they aggregate. When a lot of protein aggregate they tend to form plaque. When this plaque forms in the vascular system in the brain, they lead to or has been associated with Alzheimers disease.
Stress (24:20)
In the sauna the body dumps endorphins (just like exercise). Dynorphin is involved in the cooling of the body. It’s responsible for the dysphoric feeling (wanting to get out of the sauna). Dynorphin binds to a receptor in our brain called Kappa-opioid receptor. When it binds to that receptor it triggers an intrinsic “feel good” reaction to combat the dysphoria. That feedback loop incorporates “feel good endorphins” with other receptors called Mu-opioid receptors, so the feeling of discomfort leads to the triggering of good feelings. Mu-opioid receptors are also where opioids and morphine bind, too. Kappa-opioid receptors sensitize the feel good opioid for a longer period of time. “The sweet is not as sweet without the sour”. By pushing through the discomfort of the heat, you're rewarded with good feelings.
Depression (28:08)
Elevating a persons core body temperature by 1-2 degrees is like giving them an antidepressant effect that lasts up to 6 weeks with a single use. Sauna use also aids in anti-inflammation (inflammation plays a major role in depression).
BDNF (30:32)
Brain derived neurotropic factor is elevated during exercise and is very protective of brain aging. It helps existing neurons to survive and can potentially help grow neurons as well. BDNF also plays a role neuroplasticity (having the ability to rewire the brain in a changing environment), which also becomes harder as you age.
Preventing Muscle Atrophy (40:32)
Sauna use helps fight the degeneration of your muscles, this has huge relevance when it comes to Sarcopenia. This is especially helpful to those who are disabled or injured and can’t exercise.
Heart Rate Variability (45:08)
HRV is important because it’s a marker of how your heart can handle stress (like being able to handle a heart attack), by having a big effect on the autonomic system. It increases parasympathetic activity and lowers sympathetic activity. Sauna has been shown to have a positive effect on this because of the mimicking of a moderate intensity exercise physiological response.
Can Sauna Replace Exercise (46:41)
Exercise is king and is the best possible thing you can for your overall health. Cardiorespiratory fitness is a good marker for biological age. You can have someone that is 60 and they can have a better fitness level than someone who is 40 and sedentary/overweight. People that exercise and so sauna (174 degrees w/10-20% humidity for 20 minutes) have a better fitness level than those who just exercise or just sauna.
Infrared vs Traditional (56:12)
There’s not enough evidence to say with confidence that infrared saunas are as beneficial as traditional saunas.
Rhonda’s Sauna Protocol (59:08)
Since duration in the sauna seems to matter in respect to robustness of results, you should try to stay in it as long as you can. The sweet spot is about 20 minutes at about 174 degrees with 10-20% humidity (4-7 times a week). When Rhonda goes on very long runs she doesn’t sauna but does get in the hot tub at night. When she rides her Peloton, she gets into the sauna immediately afterwards (her sauna is at 186 degrees) and she stays in their for 20-30 minutes (depending on how intense her workout is). If she doesn’t workout at all, then she will sauna and stay in it for well over 30 minutes.
Hydration Protocol (1:06:20)
When you sweat you lose Sodium and other electrolytes. It is very important to stay hydrated.
Cold Therapy (1:07:30)
Dr. Rhonda Patrick does on occasion do cold plunges post sauna usage. She does admit that she doesn’t do it as frequent as she should. When you’re in the heat, you vasodilate. The complete opposite happens when you cold plunge, you vasoconstrict . With that being said, the transition from one extreme temperature to another can lower you blood pressure very quickly and make you dizzy.
How Long is too Long? (1:09:28)
Listen to your body. Getting out when you feel a bit uncomfortable is not the way to go, but you’ll know when its too much. Shoot for 20 minutes, that’s the sweet spot.
Who Should not Use Saunas? (1:11:20)
Sauna use is generally safe for most people. Alcohol should never be used right before or during sauna usage, it can be dangerous to do so. It’s also dangerous for elderly people that are prone to low blood pressure, or have had a recent heart attack. Kids don’t sweat as efficiently as adults, so anything over 5 minutes may be dangerous too. Fetal abnormalities can come about from pregnant women using the sauna.
Sauna Equals Higher Glucose Levels? (1:15:30)
Glucose level does increase but goes back to normal fairly quickly after cooling down, it may have to do with the sheer amount of sweating. Leading to the appearance of a higher concentration of sugar.
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“#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram.” Open.spotify.com, 13 Apr. 2022, open.spotify.com/episode/7lcdtUWUh22oYki5vAaote. Accessed 11 Sept. 2023.