I sauna daily for 2-3 10 minute sessions at 85-90C. I cold swim in between sessions for about 5 mins. I feel absolutely incredible for the entire day after this. It helps me burn off stress and helps me think Cleary.
+FoundMyFitness completely agree! Dr rhonda, could some of the effects be replicated by taking a hot bath or shower, for those of us who don't have access to a sauna?
YES I retained all the awesomeness you just threw at me AND I LOVE your passion for this field. I share this myself and have been binge watching your videos. So much AMAZING content. You are a true pioneer in the field on a GLOBAL level yet down to earth. You are an absolute GEM.
She must know what she is talking about. I literally cannot tell if she is 22 years old or 42 years old. She looks 22, has the expertise of a 42yr old.
+crosswire7777 , WHAT ABOUT THE MALE TESTICLES HEAT SENSITIVITY , I THINK ITS BETTER TO LIMIT IT TO 15-20MIN A DAY FOR THE THE BEST RESULTS OVER THE LONG RUN.
You are quickly becoming my favorite CZcams resource for health and fitness related information. As a addiction recovery coach I really appreciate your work.
I love your videos I’m preparing for a stem cell injections to regenerate my optic nerves as I became blind only one year and a half ago and I promised myself I would do everything in my power to regain my vision. These videos are helping me prepare my body to the pre-and post injections. I’ve been doing the sauna and cold showers alternating for a week and it is insane how my anxiety and stress is going down I’m finally able to sleep better this way effects that I am noticing. Thank you
It has improved my sleep. I went to a sauna for the first time last Saturday and repeated this the next day. I slept well for the entire week. I'm going back tomorrow.
make sure you reshape the body through positive intentions while exercising otherwise you are going to lack the strength to sustain your health ( expanding the fuel tank ).
You made my day Dr Ronda Patrick .There are 3 fundamental things with directly effect my life: a- insulin insensitivity, b- neuropathy which is damaged myelin sheets on the peripheral nerves ,c- declining memory ,probably beginning senility. And loss of muscle muscles . What can I say I love you!
At my old gym there was a lady who used to go into the Sauna for 3 hours every 2/3 days, fully clothed and with a towel around her (on the lower level mind you, but still...) She was in her 60's and looked like she was in her late 40's. The Sauna, like anything else will give you some incredible benefits, but you have to be consistent with it. Having a healthy diet and lifestyle will go hand in hand with the results you see.
Dr. Patrick, Wow! This is wonderful information. I have for years been a big fan of what you are calling hyperthermic conditioning. Along with lots of regular distance running, trail running, cycling, yoga, as well as a very clean omnivorous diet, the steam room and sauna at my favorite spa has always felt great and even essential to my overall health. I'm almost 41 and always get a surprise response when I tell them how old I am. Anyway, thanks for the extensive info on this topic. I'm hoping it will be more convincing to my friends who have resisted regular trips to the spa. Cheers! Keep up the great work! August
Hey I am shocked at this information. I started doing this over 40 years ago. I would steam up my bathroom to 135-145 degrees F. and {this is the crazy part} shadow box and squats until I could do nothing but breathe. Now my question is how dangerous was that? 1979 I was running 4 minute miles. It took 5 miles to warm up for the one mile run. People thought I was crazy back then but hell we all seen brotha Bruce Jenner do his thing . What a motivation. My cardio doctor says I have the cardio vascular system of a 25 year old athlete so I think your finding are on point thank you so much.
Thank you Dr. Patrick, Another great video on my Finnish sauna regimen. I am very impressed with your style and excellent research. I've discovered many new things about the sauna that are more beneficial to me at my age then just the tradition of getting very clean. Keep up the great work!
This is amazing information packaged in a easily understandable way! Thanks for doing all the research and making it available to us, much appreciated!
Thank you Dr. I see and never understood the importance of heat. As a 63 years man still benefit me at my age. I’m also diabetic, my sugar level have been under 120 I’m a keto diet and have lost 9 pounds in the 4 weeks I’ve been on it. I feel my inflammation has subsided also and feeling more energetic. I’m new to your channel. Very informative. Thank you 🙏🏼 Thank you I’m new to your channel.
Love all the info laid out like this, I now instead of having to spend 3x the video length taking notes just take a screenshot and paste into a google doc for later review. Thanks!!
Love it Rhonda. I am a self experimenter and find that as 52 I I am 10 to15 years younger biologically that most of my counterparts. Personalized medicine is a real gift and I am loving the opportunity to expand my capacity for healthy longevity.
Awesome information! I have so far used a variation of this method, being in a tall stainless steel box in the Sonoran desert sun (only about 115 degrees fahrenheit) for only 2 months so far, and have gotten awesome results! I need to get a better sauna I know. Outstanding video Dr. Patrick! Thank You!
May grandma from Moldova knew AND PRACTICED these, heat and cold, and put kids to do it. Just didn't know to explain it like this. THANKS. I practice this and fasting. Now I'm in 26day of fasting.
This video IS full of awesomeness! It explains why I am now addicted to sauna even though I felt like I was being tortured at first! Now I hate to skip a day.
From what i experienced visiting hot countries, i thought there was something special about hot climates that's good for the body. My sweat somehow does not smell bad when im in a hot country!! I have better sleep and thicker hair/beard.
Started 2 years ago. Now I’m using the sauna 3x per week 2-3x 15 minutes sessions @80 Celsius with cold shower/going into snow. I’m a different person nowadays. No more F’s given, very balanced and mentally strong like never before. And the weightlifting for 6 years now, seems to also have improved due to the heat conditioning.
Super information on heat therapy. Lots more going on than just relaxation. I do some hot tub time before and after workouts to warm up and stretch. Apparently I get a lot more out of it then just that. Thank you for the video.
I have a bundle of bliss spill out everytime I see a video of yours. Absolutely love the sauna but I need to start doing double sessions for those 16 fold hormone gains.
Hi Rhonda, thanks for the vids! With the 30-minute and 1-hour sauna sessions, is it okay to be taking a bottle of water in with you to take sips every now and then? Or is going without fluid part of the process? Cheers, Mick Holmes
Hi Rhonda, where can I find the links to the articles you cite on this video? 1. rats immobilized for 7 days had 30% more muscle regrowth if they were heat sressed during reloading, this corresponded to reduced oxidative damage 2. two 1 hr per day caused a 16 fold increase in groth hormone per day (1600% increase) 3. n flies and worms causes a 15% increase in lifespan
Hi Stefanie, the bibliography is available in the article on the 4-hour workweek blog: fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/
FoundMyFitness Please note that the link in the description does not include "-2" at the end. The one you quote here has your interesting material hidden behind Tim Ferris intro that includes profanities. I almost gave up thinking "little chance for supporting bibliography here". Thank you
Rhonda, 80 degrees C is 176 F. I am trying to imagine two sessions per day for an hour at that temperature. I have a sauna in my house, in good part inspired by you. I am pretty well heat adapted, routine do 170-180 for 20-30 minutes at night before bed. But twice a day for an hour? Wow.
Thamk you much, Dear Dra. Rhonda, for sharing all your teachings, in addition to being very smart, you are very beautiful, and my total and sincere appreciation!!
Very informative, Rhonda. How does a 'regular dry' sauna operating at 85C compare with a infra-red sauna? Is one more beneficial than the other? Please let me know. Thank you.
Some amazing info...It would be cool to see a video on the effects of cold as well. I' remember hearing cold showers can increase testosterone levels at the least. I've also always wondered about the mechanics of hot/cold therapies that pro athletes use which is said to reduce healing times for injuries. :)
Hmm, my attic during hot summers is at least 15-20 degrees celsius hotter than the air in the sun outside. I will go and sit there during and after my workouts. Thank you
rhonda, thanks for a well researched, thorough and informative video post. ive been looking into FIR sauna for the last couple of weeks, and this video sealed the deal for me. I knew a lot about some of the detox and healing benefits, but this is a whole new dimension I did not know about. thanks a ton!
I wonder how long the increased GH levels were present for? and if the increases are high enough to cause hyperplasia. Very interesting, great video, thank you
This was awesome. I bought a portable sauna two years ago and connected it to an increase I had in bulk but I wasn't sure if it was just my imagination
Thanks for the valuable information Dr. Rhonda. I have always been a big believer of the amazing benefits of sauna exposure and I have a very good heat tolerance. However, I have noticed recently that my hands are getting swelled up during sauna exposure and I feel tingling in my hands which has been concerning. I would like to know if this is a common situation and how safe is to keep the sauna exposure. Also, it would it be great to know about the relationship between hyperthermia and electrolytes depletion or dehydration. Thank you SO much!
In this video, she said that 2x 1 hour sessions per day can increase growth hormone by up to 1600% above baseline in men. To clarify, does this necessarily mean its safe to do 2x 1 hour sessions per day in a sauna at 80c (1 hour continuously). I have never spent much time in Saunas, but surely 1 hour in a room at 80c cant be good for your brain, it sounds like it would "fry" you. I'd love to get confirmation on this that it is safe to do (for your average young male in good health)
I can't speak speak with any authority on this but I'd guess it's much safer the more heat adapted you are. Alternatively, infrared saunas might be safer for these longer sessions.
It doesn´t mean to sit one hour straight, just like exercising for one hour doesn´t mean you are constantly doing push ups and bench presses one hour straight. Take a few minutes of rests, maybe a quick shower and get back to it. Problem is boredom and restlesness more than pain or that you can´t take the heat. Plus two hours a day that just goes away on sitting and sweating, is not very productive even if the health benefits are plenty for it. If you go to the gym, do it 20-30 minutes after your sessions, 3-4 times a week and you got it champ!
I read a study that said the increase in IGF1 and HGH quickly returned to baseline after the sauna within an hour. So I dont see how the spike would even be beneficial. I guess she forgot to mention that part..? Also here is another study showing exactly the opposite effect of heat on muscle: www.ncbi.nlm.nih.gov/pubmed/17688192
I love you! Maybe a little hyperbolic, but I really do appreciate your reporting! I know this is an older video but i started listening to you about a year ago, then I dug up this one which I have archived with your other ones on the use of Sauna's to improve health.
Questions: 1) Is hyperthermic conditioning possible only through sauna use, or can it be achieved through a hot bath, or overdressing--either on a hot, humid day or overdressing with moderate exercise on a cold day (e.g. with rubber suits that boxers and wrestlers may use)? 2) In males, what are the effects of heat on the testes? Should the scrotum be protected with a cool pack during hyperthermic conditioning, or is heating the testes part of the treatment?
hi dr rhonda patrick, i saw your video lectures in the philippines , i think with dr Achacoso and i read about jennifer doudna’s work on gene editing but i love your work more on nutrition and biochemistry. ive been on depression for many years and just found out on webmd that depression and cardiovascular is linked. i like to know your facebook page cus i like to listen more on health and wellness through nutrition and biochemistry because biochemistry is the foundation of nutrition on how food nutrients affects genes and combat cardiovascular disease. hopefully if you could have another conference in the philippines not just in manila but also in cebu. im from cebu, philippines. i love to listen your lectures. thanks for everything!
Hi Dr. Patrick! I have been following you and loving your research since I saw you on the Joe Rogan Experience. Your research is so interesting to me since I have been training and bodybuilding for years. Have you ever considered applying this research to performance or physique athletes as part of a training regimen. Also curious what your opinions are on the effects of sauna use vs. traditional cardio on fat loss. Seems like with the huge increase of GH, sauna use might be able to replace cardio use.
how silly are we to not compare ourselves to our environment and how it operates... we are chemistry like everything else, and temperature with the positive flow of energy through momentum of matter and energy, breeds the ability to be malleable enough to survive our environments psychologically ( positive flow of energy through our thought frequencies ) and physically ( through the very momentum that we create by using thermal, kinetic and finally potential energy to shape the matter within our chemistry ). Temperature is what breaks us down and builds us back up. I'll leave the process of ingesting our environments to turn into fuel another day ( solid, liquid, gas ) which is our very chemistry in symbiotic harmony.
Good vid, just wanted to add: You mention exogenous GH increases protein synthesis and all that good stuff, however you relate that to the GH increase effect with heat acclimation which is a non physiological boost in GH. Theres a difference between your body producing more GH and exogenous supplemented GH. Studies have repeatedly shown the effect of ones body producing more GH (non-physiological) has very little effect on hypertrophy in general.
Hello Rhonda, I found out about you from the JRE podcast a while a go, and now I came across your channel. Thank you for your educational videos and I hope keep making them. If you're reading this, I have a question: Does prolonged warm showers (~20 minutes) have similar effects as being in a sauna?
i think she commented on Tim Ferriss's blog that the temp must induce heat stress . SOmething to keep in mind : most people can get in a dry sauna at 120f and be fine ,while the same temp in a shower can burn the skin right away
NWforager Right, but in a 120f sauna the temperature right outside your skin never reaches 120f because you're surrounded by your aura (idk about the scientific term). Just like how 0c outdoors will feel colder if it's windy (because it disturbs your aura) water pouring down on you doesn't have to be as hot as 120f to have the same effect. It seems logical but I'm not sure, that's why I'm asking.
VanQuishi Boundary Layer is a gradient between two areas of differing temperature. In this case the sauna (~120f) and the skin temp (~85f). Depending on humidity, air pressure, and most importantly velocity profile of the medium a boundary layer forms with a certain thickness. This happens because the medium (air in this case) is a poor conductor of heat, air near the skin cools and as long as there is low movement, you are wearing an invisible coat in a sense. The higher the velocity of the medium of transfer, the smaller the boundary layer until we approach Tbody = Tair.
Norepinephrine is a vasoconstrictor, not a vasodialator (3:10). It would do the exact opposite of what you are claiming. It is the most potent treatment available to vasoconstrict patients that are septic in an ICU and provide hemodynamic support. It constrict peripheral blood vessels, shunting blood volume away from muscles and toward vital organs to maintain function.
This video is from a long time ago and I'm not sure if it was a lapsus linguae, but norepinephrine is certainly not a vasodilator, in fact it's among the most potent vasoconstrictors known to man. Great video otherwise, thank you for the hard work you put in promoting heat exposure.
My spirit animal... 🐼 Absolutely love you and your work!! God I wish my Dad would listen to me. If I could get him just to intermittent fast and use the sauna he'd reverse so much sickness.
I keep pretty fit. 5 times per week x2 hours . Swim at HIIT twice or 3 times per week. But what I incorporate is a steam room exercise regime with variable breathing and all over body shaking for 45 minutes. Drinking plenty of fluids. What I do is start with slow deep breathing and meditation with legs propped against the wall at 60 degrees angle. Then, luckily, there is a ice cold hose pipe to cool down. Then the fun begins: I breath really fast standing up for 1 minute , followed immediately by extremely fast for 1 minute, followed by quick body shaking from head to toe. Then repeat 3 times without a break. Followed by ice cold hose down and deep breathing. That makes up 1 block of HIIT / SIT. I do 4 blocks . The result? I used a heart rate monitor and it gets my rate each time to 182 bpm . Far more than I achieve in the pool ( usually up to 156 bpm going absolutely flat out for 50 m). After a proper cold shower ( shampoo, clean teeth, mouthwash, shave , hairdry) … I’m exhausted . But this exercise regime is brilliant and I feel great ( the next day). Thing is, I shouldn’t be 182 bpm though. I’m 63. But I’ve being doing it for months . Do you know what, if I ever went to jail, I’d exercise with deep and fast breathing in a 7*5 foot cell.
I sauna daily for 2-3 10 minute sessions at 85-90C. I cold swim in between sessions for about 5 mins. I feel absolutely incredible for the entire day after this. It helps me burn off stress and helps me think Cleary.
"Cleary", I can tell.
@@tommyfreckmann6857grammar police = yt supremacy
I always get giddy when I see a new video of hers pop up. Very interesting and informative without being condescending or jargon heavy. Keep it up!
Appreciate it!
+FoundMyFitness completely agree! Dr rhonda, could some of the effects be replicated by taking a hot bath or shower, for those of us who don't have access to a sauna?
Right .. she is a pure Scientist, after all Doctors of Medicine just regurgitate Doctors of Science ...70 Going On 100
Yeah and without the 2 minutes of intro: what we will cover today, how amazing I am, blah.... blah....
@homeofthegooddeal - any thoughts on a good portable sauna?
YES I retained all the awesomeness you just threw at me AND I LOVE your passion for this field. I share this myself and have been binge watching your videos. So much AMAZING content. You are a true pioneer in the field on a GLOBAL level yet down to earth. You are an absolute GEM.
Anyone who knows your content and heart, Ivan, knows you're also an absolute gem. Thank you both.
@@sunnisukumar Thank you Sunni 🙏
Rhonda is a champ! I always use the sauna before workouts to loosen up my body, but I had no idea the potential benefits were this vast. Great video!
She must know what she is talking about. I literally cannot tell if she is 22 years old or 42 years old. She looks 22, has the expertise of a 42yr old.
She is 90 ..70 Going On 100
Michael Brashier that's because she's been going to the sauna for 2 hours a day 7 days a week
+crosswire7777 , WHAT ABOUT THE MALE TESTICLES HEAT SENSITIVITY , I THINK ITS BETTER TO LIMIT IT TO 15-20MIN A DAY FOR THE THE BEST RESULTS OVER THE LONG RUN.
She’s actually suggested in other videos 20-25 minutes per day to receive the health benefits.
David Edwards 12661 What would be your recommendation for someone with female testicles?
You are quickly becoming my favorite CZcams resource for health and fitness related information. As a addiction recovery coach I really appreciate your work.
Now I'm addicted to Rhonda and don't want to recover.
I personally use the sauna 4× a week and I take cold showers I feel amazing
maybe you'll live to 150 lol thatd be cool
Same, do you still do it after 4 years?
@@antoinest-cyr8653 Thats what im wondering. Maybe he looks 150 allready
@@antoinest-cyr8653 been taking sauna since age 9. I’m 67 and still compete in triathlons.
I just started cold showers last week i sleep better
I love this woman. You can tell she likes this stuff she smiles and gets all excited saying it
I'm following... I'm following...I'm following, I'm lost. (stands up and rewinds a minute) I'm following...
wow me'sa too *jarjar voice*
Adam Pechianu Do you speak English?
I love your videos I’m preparing for a stem cell injections to regenerate my optic nerves as I became blind only one year and a half ago and I promised myself I would do everything in my power to regain my vision. These videos are helping me prepare my body to the pre-and post injections. I’ve been doing the sauna and cold showers alternating for a week and it is insane how my anxiety and stress is going down I’m finally able to sleep better this way effects that I am noticing. Thank you
Who disliked this information? Knowledge is power. If you don't understand it yet, give it some time.
Thank you Rhonda:)
It has improved my sleep. I went to a sauna for the first time last Saturday and repeated this the next day. I slept well for the entire week. I'm going back tomorrow.
make sure you reshape the body through positive intentions while exercising otherwise you are going to lack the strength to sustain your health ( expanding the fuel tank ).
Hello Taura , I see it was a couple years ago that you responded here but I was just curious what kind of sauna you use if you don’t mind me asking?
@Davit M Thank you David is it inside outside I live in the US I would love to get one not sure what’s the best way to go
@Davit M Thanks again for your reply David just curious any suggestions as to where to look to purchase them just picking your brain thank you
You made my day Dr Ronda Patrick .There are 3 fundamental things with directly effect my life: a- insulin insensitivity, b- neuropathy which is damaged myelin sheets on the peripheral nerves ,c- declining memory ,probably beginning senility. And loss of muscle muscles . What can I say I love you!
Every once in a while I watch this video again and every time I’m wow
Powerful Rhonda.
This is the most informative channel on youtube I have yet found. Awesome and thank you so much!
At my old gym there was a lady who used to go into the Sauna for 3 hours every 2/3 days, fully clothed and with a towel around her (on the lower level mind you, but still...) She was in her 60's and looked like she was in her late 40's. The Sauna, like anything else will give you some incredible benefits, but you have to be consistent with it. Having a healthy diet and lifestyle will go hand in hand with the results you see.
Being a competitive runner, this is very interesting, please keep the videos coming
Dr Rhonda keep up the great work and all the info you share, cant wait to hear you on JRE again real soon
Thanks!
Dr. Patrick,
Wow!
This is wonderful information. I have for years been a big fan of what you are calling hyperthermic conditioning. Along with lots of regular distance running, trail running, cycling, yoga, as well as a very clean omnivorous diet, the steam room and sauna at my favorite spa has always felt great and even essential to my overall health. I'm almost 41 and always get a surprise response when I tell them how old I am. Anyway, thanks for the extensive info on this topic. I'm hoping it will be more convincing to my friends who have resisted regular trips to the spa.
Cheers! Keep up the great work!
August
Thank you Dr. Patrick for this information, I will make sure to include this to my routine.
Hey I am shocked at this information. I started doing this over 40 years ago.
I would steam up my bathroom to 135-145 degrees F. and {this is the crazy part} shadow box and squats until I could do nothing but breathe.
Now my question is how dangerous was that? 1979 I was running 4 minute miles. It took 5 miles to warm up for the one mile run.
People thought I was crazy back then but hell we all seen brotha Bruce Jenner do his thing . What a motivation.
My cardio doctor says I have the cardio vascular system of a 25 year old athlete so I think your finding are on point thank you so much.
I use a steam sauna everyday. I love it. I definitely believes it helps in so many ways. You are awesome. Love your work!!!!!!
Does steam sauna can also have the same effect of dry sauna? Just curious
Yes and no. It’s a little different heat both are great
Thank you Dr. Patrick,
Another great video on my Finnish sauna regimen.
I am very impressed with your style and excellent research. I've discovered many new things about the sauna that are more beneficial to me at my age then just the tradition of getting very clean.
Keep up the great work!
MORE VIDEOS!!! I love your insight, Dr. Patrick.
This is amazing information packaged in a easily understandable way! Thanks for doing all the research and making it available to us, much appreciated!
Wow this is the content we need in the world! 1,000 thumbs up
Thank you Dr. I see and never understood the importance of heat. As a 63 years man still benefit me at my age. I’m also diabetic, my sugar level have been under 120 I’m a keto diet and have lost 9 pounds in the 4 weeks I’ve been on it. I feel my inflammation has subsided also and feeling more energetic.
I’m new to your channel.
Very informative. Thank you 🙏🏼
Thank you I’m new to your channel.
No BS, no clickbaiting, pure alpha. These old videos are gold.
where's the video on HYPOthermic Conditioning! You changed my life, and so has Wim Hof. thank you so much
Love all the info laid out like this, I now instead of having to spend 3x the video length taking notes just take a screenshot and paste into a google doc for later review. Thanks!!
Love it Rhonda. I am a self experimenter and find that as 52 I I am 10 to15 years younger biologically that most of my counterparts. Personalized medicine is a real gift and I am loving the opportunity to expand my capacity for healthy longevity.
Awesome information! I have so far used a variation of this method, being in a tall stainless steel box in the Sonoran desert sun (only about 115 degrees fahrenheit) for only 2 months so far, and have gotten awesome results! I need to get a better sauna I know. Outstanding video Dr. Patrick! Thank You!
May grandma from Moldova knew AND PRACTICED these, heat and cold, and put kids to do it. Just didn't know to explain it like this. THANKS. I practice this and fasting. Now I'm in 26day of fasting.
I bought a sauna and use it every day thanks to this lady.
Amazing! This is showing to be true in my own experience. Thank you Rhonda!
Ugh, that little smile she does during every pause is so cute... Thanks for the info Rhonda!
This video IS full of awesomeness! It explains why I am now addicted to sauna even though I felt like I was being tortured at first! Now I hate to skip a day.
From what i experienced visiting hot countries, i thought there was something special about hot climates that's good for the body. My sweat somehow does not smell bad when im in a hot country!! I have better sleep and thicker hair/beard.
not a fitness person but this is so fascinating! thank you
Started 2 years ago. Now I’m using the sauna 3x per week 2-3x 15 minutes sessions @80 Celsius with cold shower/going into snow.
I’m a different person nowadays. No more F’s given, very balanced and mentally strong like never before.
And the weightlifting for 6 years now, seems to also have improved due to the heat conditioning.
mrs. patrick you are a gem, we love you
Super information on heat therapy.
Lots more going on than just relaxation.
I do some hot tub time before and after workouts to warm up and stretch. Apparently I get a lot more out of it then just that.
Thank you for the video.
I have a bundle of bliss spill out everytime I see a video of yours. Absolutely love the sauna but I need to start doing double sessions for those 16 fold hormone gains.
Amazing! Love you Rhonda! Your the best!
Hi Rhonda, thanks for the vids! With the 30-minute and 1-hour sauna sessions, is it okay to be taking a bottle of water in with you to take sips every now and then? Or is going without fluid part of the process? Cheers, Mick Holmes
Hi Rhonda, where can I find the links to the articles you cite on this video?
1. rats immobilized for 7 days had 30% more muscle regrowth if they were heat sressed during reloading, this corresponded to reduced oxidative damage
2. two 1 hr per day caused a 16 fold increase in groth hormone per day (1600% increase)
3. n flies and worms causes a 15% increase in lifespan
Hi Stefanie, the bibliography is available in the article on the 4-hour workweek blog: fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/
FoundMyFitness Please note that the link in the description does not include "-2" at the end. The one you quote here has your interesting material hidden behind Tim Ferris intro that includes profanities. I almost gave up thinking "little chance for supporting bibliography here". Thank you
Rhonda, 80 degrees C is 176 F. I am trying to imagine two sessions per day for an hour at that temperature. I have a sauna in my house, in good part inspired by you. I am pretty well heat adapted, routine do 170-180 for 20-30 minutes at night before bed. But twice a day for an hour? Wow.
Well done. Thanks so much for putting this together.
Wow, Dr. Patrick is amazing
Rhonda you give me heat shock proteins
Thamk you much, Dear Dra. Rhonda, for sharing all your teachings, in addition to being very smart, you are very beautiful, and my total and sincere appreciation!!
Getting a one person portible sauna delivered in two days. I'm excited! This coupled with BFR should accelerate my goals!
Very informative, Rhonda. How does a 'regular dry' sauna operating at 85C compare with a infra-red sauna? Is one more beneficial than the other? Please let me know. Thank you.
IR saunas don't get that hot
@@neoberi2611 while that’s true they have a more immediate effect on your body using lower temperatures so the questions remains kind of open…
Some amazing info...It would be cool to see a video on the effects of cold as well. I' remember hearing cold showers can increase testosterone levels at the least. I've also always wondered about the mechanics of hot/cold therapies that pro athletes use which is said to reduce healing times for injuries. :)
Increases Growth Hormone 16 FOLD?! That is amazing. Coming from anyone else I would not believe this.
This is Brilliant! Don't know how to thank you Dr.Patrcik! Love your passion and knowledge! Please keep these amazing research coming,
Rhonda is a gem!
Awesome Thanks Doc for all the great info; definitely putting your research into play1
Hmm, my attic during hot summers is at least 15-20 degrees celsius hotter than the air in the sun outside. I will go and sit there during and after my workouts. Thank you
Thanks Dr. Rhoda :-) the presentations are very informative and practical.
rhonda, thanks for a well researched, thorough and informative video post. ive been looking into FIR sauna for the last couple of weeks, and this video sealed the deal for me. I knew a lot about some of the detox and healing benefits, but this is a whole new dimension I did not know about. thanks a ton!
I wonder how long the increased GH levels were present for? and if the increases are high enough to cause hyperplasia. Very interesting, great video, thank you
This was awesome. I bought a portable sauna two years ago and connected it to an increase I had in bulk but I wasn't sure if it was just my imagination
How much was it and where did you buy it?
@@miguelduarte75 Mine is the 360 from Therasage.
Thanks for the valuable information Dr. Rhonda. I have always been a big believer of the amazing benefits of sauna exposure and I have a very good heat tolerance. However, I have noticed recently that my hands are getting swelled up during sauna exposure and I feel tingling in my hands which has been concerning. I would like to know if this is a common situation and how safe is to keep the sauna exposure. Also, it would it be great to know about the relationship between hyperthermia and electrolytes depletion or dehydration. Thank you SO much!
Absolutely love what you're doing. Keep up the great videos!
Rhonda, share your fitness exercises with your fan base. You look spectacular!
In this video, she said that 2x 1 hour sessions per day can increase growth hormone by up to 1600% above baseline in men. To clarify, does this necessarily mean its safe to do 2x 1 hour sessions per day in a sauna at 80c (1 hour continuously). I have never spent much time in Saunas, but surely 1 hour in a room at 80c cant be good for your brain, it sounds like it would "fry" you. I'd love to get confirmation on this that it is safe to do (for your average young male in good health)
I can't speak speak with any authority on this but I'd guess it's much safer the more heat adapted you are. Alternatively, infrared saunas might be safer for these longer sessions.
snowflake
It doesn´t mean to sit one hour straight, just like exercising for one hour doesn´t mean you are constantly doing push ups and bench presses one hour straight. Take a few minutes of rests, maybe a quick shower and get back to it. Problem is boredom and restlesness more than pain or that you can´t take the heat. Plus two hours a day that just goes away on sitting and sweating, is not very productive even if the health benefits are plenty for it. If you go to the gym, do it 20-30 minutes after your sessions, 3-4 times a week and you got it champ!
I read a study that said the increase in IGF1 and HGH quickly returned to baseline after the sauna within an hour. So I dont see how the spike would even be beneficial. I guess she forgot to mention that part..? Also here is another study showing exactly the opposite effect of heat on muscle: www.ncbi.nlm.nih.gov/pubmed/17688192
Who has the time to do that though? Pro-level athletes *maybe*
Excellent post Dr Rhonda Patrick!
Superb study results
Of hyperthermic conditioning, heat acclaimisation, building heat stress,
Thanks with regards
I love you! Maybe a little hyperbolic, but I really do appreciate your reporting! I know this is an older video but i started listening to you about a year ago, then I dug up this one which I have archived with your other ones on the use of Sauna's to improve health.
Questions:
1) Is hyperthermic conditioning possible only through sauna use, or can it be achieved through a hot bath, or overdressing--either on a hot, humid day or overdressing with moderate exercise on a cold day (e.g. with rubber suits that boxers and wrestlers may use)?
2) In males, what are the effects of heat on the testes? Should the scrotum be protected with a cool pack during hyperthermic conditioning, or is heating the testes part of the treatment?
She's amazing, had to watch twice to retain all the information, who knew she was funny.
You are freaking amazing!!! I love all ur videos!!! Thank you so much Doctor!!!!
I knew some of those words!
hi dr rhonda patrick, i saw your video lectures in the philippines , i think with dr Achacoso and i read about jennifer doudna’s work on gene editing but i love your work more on nutrition and biochemistry.
ive been on depression for many years and just found out on webmd that depression and cardiovascular is linked.
i like to know your facebook page cus i like to listen more on health and wellness through nutrition and biochemistry because biochemistry is the foundation of nutrition on how food nutrients affects genes and combat cardiovascular disease.
hopefully if you could have another conference in the philippines not just in manila but also in cebu. im from cebu, philippines. i love to listen your lectures. thanks for everything!
Hi Dr. Patrick! I have been following you and loving your research since I saw you on the Joe Rogan Experience. Your research is so interesting to me since I have been training and bodybuilding for years. Have you ever considered applying this research to performance or physique athletes as part of a training regimen. Also curious what your opinions are on the effects of sauna use vs. traditional cardio on fat loss. Seems like with the huge increase of GH, sauna use might be able to replace cardio use.
Yes Dr.
3rd time watching and it is still fokin amazing
Tyvm.
Amazing! Imagine something like this in conjunction with water fasting supervised by medical professionals in an environment that's designed to heal..
6:54
That's what she said, folks.
"Sensei of Biohacking" I almost fell off my chair XD
how silly are we to not compare ourselves to our environment and how it operates... we are chemistry like everything else, and temperature with the positive flow of energy through momentum of matter and energy, breeds the ability to be malleable enough to survive our environments psychologically ( positive flow of energy through our thought frequencies ) and physically ( through the very momentum that we create by using thermal, kinetic and finally potential energy to shape the matter within our chemistry ). Temperature is what breaks us down and builds us back up. I'll leave the process of ingesting our environments to turn into fuel another day ( solid, liquid, gas ) which is our very chemistry in symbiotic harmony.
Dude keep it up Rhonda! I love these videos! You’re a badass
correction.... Dudette!!!!
Thanks Dr. Patrick ... your my GURU ..70 Going On 100
Thank you Rhonda!! just got my sauna installed today!
Good vid, just wanted to add:
You mention exogenous GH increases protein synthesis and all that good stuff, however you relate that to the GH increase effect with heat acclimation which is a non physiological boost in GH. Theres a difference between your body producing more GH and exogenous supplemented GH. Studies have repeatedly shown the effect of ones body producing more GH (non-physiological) has very little effect on hypertrophy in general.
Define " Staying in Sauna until exhaustion". Can you give us a protocol Rhonda?
DRP.....laying it down...💥🔥🌡️🎓
Hello Rhonda, I found out about you from the JRE podcast a while a go, and now I came across your channel. Thank you for your educational videos and I hope keep making them. If you're reading this, I have a question: Does prolonged warm showers (~20 minutes) have similar effects as being in a sauna?
i think she commented on Tim Ferriss's blog that the temp must induce heat stress . SOmething to keep in mind : most people can get in a dry sauna at 120f and be fine ,while the same temp in a shower can burn the skin right away
NWforager Right, but in a 120f sauna the temperature right outside your skin never reaches 120f because you're surrounded by your aura (idk about the scientific term). Just like how 0c outdoors will feel colder if it's windy (because it disturbs your aura) water pouring down on you doesn't have to be as hot as 120f to have the same effect. It seems logical but I'm not sure, that's why I'm asking.
VanQuishi Boundary Layer is a gradient between two areas of differing temperature. In this case the sauna (~120f) and the skin temp (~85f). Depending on humidity, air pressure, and most importantly velocity profile of the medium a boundary layer forms with a certain thickness. This happens because the medium (air in this case) is a poor conductor of heat, air near the skin cools and as long as there is low movement, you are wearing an invisible coat in a sense. The higher the velocity of the medium of transfer, the smaller the boundary layer until we approach Tbody = Tair.
Norepinephrine is a vasoconstrictor, not a vasodialator (3:10). It would do the exact opposite of what you are claiming. It is the most potent treatment available to vasoconstrict patients that are septic in an ICU and provide hemodynamic support. It constrict peripheral blood vessels, shunting blood volume away from muscles and toward vital organs to maintain function.
This video is from a long time ago and I'm not sure if it was a lapsus linguae, but norepinephrine is certainly not a vasodilator, in fact it's among the most potent vasoconstrictors known to man.
Great video otherwise, thank you for the hard work you put in promoting heat exposure.
I'm 51 and began growing again. My doctor is unconcerned.
My spirit animal... 🐼 Absolutely love you and your work!! God I wish my Dad would listen to me. If I could get him just to intermittent fast and use the sauna he'd reverse so much sickness.
Which type of sauna do you recommend?
Dry, steam or infared?
That only means you are using too much water mate
Steam all the way
dry is best. steam and especially infrared wont get hot enough
@No you , but remember that steam can come with chlorine and fluorine...
I keep pretty fit. 5 times per week x2 hours . Swim at HIIT twice or 3 times per week. But what I incorporate is a steam room exercise regime with variable breathing and all over body shaking for 45 minutes. Drinking plenty of fluids. What I do is start with slow deep breathing and meditation with legs propped against the wall at 60 degrees angle. Then, luckily, there is a ice cold hose pipe to cool down. Then the fun begins: I breath really fast standing up for 1 minute , followed immediately by extremely fast for 1 minute, followed by quick body shaking from head to toe. Then repeat 3 times without a break. Followed by ice cold hose down and deep breathing. That makes up 1 block of HIIT / SIT. I do 4 blocks . The result? I used a heart rate monitor and it gets my rate each time to 182 bpm . Far more than I achieve in the pool ( usually up to 156 bpm going absolutely flat out for 50 m). After a proper cold shower ( shampoo, clean teeth, mouthwash, shave , hairdry) … I’m exhausted . But this exercise regime is brilliant and I feel great ( the next day). Thing is, I shouldn’t be 182 bpm though. I’m 63. But I’ve being doing it for months . Do you know what, if I ever went to jail, I’d exercise with deep and fast breathing in a 7*5 foot cell.
thanks, gained 30 pounds of muscle in one week using this method!
In the 1970s, lase viren used saunas extensively . He won 4 Olympic gold medals in the 5000 and 10000 meters.
Fantastic work. Thank you so very much.
Thank you so much for doing these!
What I am sure you have heard a million times...."Brilliant"
REALLY interesting video, many thanks to FMF and Dr Rhonda.
awesome info. I am heading to have a sauna. Almost winter in Aus.