Does a Sauna Benefit You or Improve Fat Loss?
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- čas přidán 15. 10. 2018
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Does a Sauna Benefit You or Improve Fat Loss? - Thomas DeLauer
I'm about to totally wow you with the science of how sitting in a sauna for just a short amount of time after a workout or in general can totally shift the way that your body metabolizes energy and shift the way that your body built muscle and burns fat.
When we're looking at how a sauna affects the body, we're looking at something known as hyperthermic conditioning. Hyperthermic conditioning is just like the name implies. We're conditioning ourselves to be a little bit more exposed to a higher temperature. With hyperthermic conditioning, we're acclimating our bodies to heat independent of aerobic activity. Normally if you go out for a run or you do some kind of aerobic exercise, your core body temperature is going to go up, simply because you're moving. With hyperthermic conditioning, we're trying to elicit the same response, but without the actual activity. We're just trying to get the core body temperature up and still trying to get the same benefits, and now, the science is showing the benefits are there.
Basically what we're doing is we're trying to build a generalized tolerance to physiological stress by adapting to heat. Just like anything, we have an adaptation process that occurs, and when we expose ourselves to a lot of heat, we do have this adaptation that occurs at a cellular level and different metabolic levels.
Now the biggest one that we probably know of already is the increase in blood flow and plasma volume. This one kinda goes without saying. When you have more heat, your blood vessels dilate, you get more blood flow, yeah, that's all fine and dandy, but there's a lot of really cool stuff coming out in the way of what are called heat shock proteins. Now the studies that I'm gonna reference in this video, and believe me, there's quite a few of them, are going to really be centered around heat shock proteins and what these heat shock proteins do for not only your recovery, but your overall metabolism.
A heat shock protein is a highly conserved protein that sits inside of a cell. Every single organism has them and every single cell has heat shock proteins. They're proteins that sit in a reserve mode, waiting to get acted upon by high stress, for instance, high heat. That's why they're called heat shock proteins. When our cells are exposed to heat shock, these proteins are released, and they protect what are called the folding and unfolding of these different proteins inside of a cell. Inside of a cell, when you build a cell, you have proteins that fold on top of each other. Now sometimes they unfold, sometimes they fold, so these heat shock proteins stabilize them. They hold them in place so that they have a little bit more time to recover when exposed to extreme conditions like high heat.
References
1) Li Z and Srivastava P. (n.d.). Heat-shock proteins. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
2) Heat shock proteins - an overview | ScienceDirect Topics. (n.d.). Retrieved from www.sciencedirect.com/topics/...
3) Heat Stress and Cardiovascular, Hormonal, and Heat Shock Proteins in Humans. (2012, March). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
4) Selsby JT , et al. (n.d.). Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
5) Wei Q , et al. (n.d.). Heme oxygenase-1 induction contributes to renoprotection by G-CSF during rhabdomyolysis-associated acute kidney injury. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
6) Costa RJ , et al. (n.d.). Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
7) Scoon GS , et al. (n.d.). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
8) Kukkonen-Harjula K , et al. (n.d.). Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
9) Laatikainen T , et al. (n.d.). Response of plasma endorphins, prolactin and catecholamines in women to intense heat in a sauna. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
10) Running enhances neurogenesis, learning, and long-term potentiation in mice. (9, November). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
Living in Arizona all I need to do is just walk outside with a sweater on.
That's what I'm wondering. I'm in Houston and there's free sauna outside every day.
["6/18/19, Same thing in South Fla when out doing early morning walk in open space after about 44minutes one starts profusely sweating to the point a towel is required to keep at least eye areas dry to move forward. Cheers!"]
As finnish guy who have visited there I would say that is almost the same but in sauna you can get the most out of it when you go in sauna that is 120-130degrees you get that runnning high By just sitting
Arizona and Las Vegas is Dry weather. New York Florida New Orleans and more down south is humid weather. Dry heat is not healthy for you or your skin. Humid weather is more beneficial for you.
Honestly bru😂💀
I've been preaching this for years. no one listened. You will recover so much faster. Your cardio will improve. And the best part your mood will be boosted. It completely kills my anxiety and depression. Highly recommend for those with mood swings.
Mark Balogh when should I use the sauna?
@@jhonnyruizz7310 well buddy I mean everybody is dif but I like to do my workout first then suana for a total of 30 mins.not all at once do in 5 min intervals. You have to condition yourself over time it will get easy.
@@jhonnyruizz7310 its known to release dynorphins which cause pain and is why its so painfully hott. But the dynorphins are good because they basically make your body use endorphins better again. It also can release hgh up to 20fold
I have a sauna and love it, but only Jesus could cure my depression and anxiety
I say in a sauna for the first time and I swear I was on a cloud the remainder of the day
Who’s watching this in the sauna
Adaptation to heat and cold makes you so much stronger and antifragile!
So cold shower after workout then head straight to the sauna?
Your profile pic makes the comment so much better
61third noooo. You’ll get ill. Just try very cold water. Or high temp different times. Maybe even different days.
A mate of mine high on drugs at a festival: "cold is just a state of mind"... Gets 2nd degree pneumonia 😂
twilight where’s your source for cold adaptations and performance? Serious question.
Invested in a home sauna 20 years ago, I've had to replace/upgrade the electronics a couple of times but it was well worth it, the health benefits are tremendous. One of the best investments I've ever made.
IronSolid how big is ur house?😂
What are some of the benefits you’ve seen? How often do you use the sauna and at what durations?
@@scumpuppies i bought one on offer up. 30 mins sessions at 140 degrees. Feel amazing!!
IronSolid I bought a helicopter a couple days ago. My commute has been nonexistent. Best investment I ever made.
Saunas are also so fucking relaxing
I live in estonia( next to finland) and basically everyone has a sauna here and it is just part of the culture. We have a glass sauna that is on our balcony
Before Covid, I would work-out one day, then sit in the sauna for 30 minutes the next day. I would alternate like that. And good lord I felt like a million bucks for months. I just found out yesterday that they recently opened up the sauna at my gym again. Probably the best news I'll hear in all of 2021 haha. Wishing good health to everybody who read this. Move with a purpose!
Any updates on the use of the sauna with workouts
2 years later, what's the update?
I'm military and base saunas are always filled with old dudes. But they're pretty buff old dudes. Now I know why
A Wolf I feel your pain. But besides the old naked retirees on base, the guys that talk continuously talk in the sauna bother me more.
😂😂😂like always, ones with no clothes on too
@@marshalltenbears9025 what kills me is when they keep adding water to the stones..
I think the buffness of the old dudes is directly related to being on a military base lol
@@tonybee4689 clothes in sauna ?? why ??
I’ve been watching you and dr Berg for the past 2 years. I’ve done baby steps in getting rid of my bad habits. But for the past 6 weeks I’ve truly been incorporating your advice and I have never felt better. 5 inches off the belly 15 pounds lost. You have changed my life thankyou. I’m going to keep it up! I’ll get back to you in 6 months!
How’s your progress ?
Great job mate, keep it up!👌🏻👌🏻👌🏻
It’s been 8mo. Give us an update.
Hope ur doing good now
U still alive?
Wow you seriously read my mind today! I’m a fitness instructor (teach Body attack, HIIT, and spin classes) and I practice Bikram yoga 2 times a week. Occasionally I wear a heart rate monitor in Bikram and I’m confused because it never measures a high heart rate OR that I have an overall high calorie burn even though it exhausts me, my performance in other activities has excelled and I can see a huge body composition change from practicing regularly the last few years. I was just telling my husband before I saw this that I wish there was some science to help explain why the calorie burn doesn’t match up with the results I see as an athlete practicing in 108 degree temps. Then I saw you posted this! Can’t wait to share this with my studio. Thanks for the good info!
I fast for 18-20 hours, drink 5/6L of water a day..train fasted and then after weights cardio in the steam room around 10/15, and i can tell you I've never burnt so much fat easily and also felt so healthy in my life.. mainly thanks to IF . Ok I cant lift as much.. but my body and head feels the best it ever has
u ok did u lost fat?
That’s all that matters bro
You weight train while fasting?
I have heard good stories about the saunas that I regularly take. But thank you for breaking it down for us.
Is this why weight training in an old gym without air conditioning "feels" like a better or more productive workout?
That was beautifully presented. Thx for demystifying the sauna thing.
Dr Rhonda Patrick also has alot of information on this topic. Great video.
Wow nearly 1 million subs! I remember when you only had >100 thousand. Well done Thomas. You are a champ
I just joined a new gym AND it has a sauna! That was one of the reasons I joined!
Great to know. In the fall and winter months I always enjoy the sauna. I had no idea of the benefits - I just do it because it feels great.
i have the last 2 years allmost everyday 30-45 min sauna after my workouts, so this is good news to keep that good habit on i guess, and it feels so nice and relaxing after the workout
I’ve only just started going to a sauna, so this information is fantastic. I am training or a full marathon on at the end of next year so any extra insurance is a bonus!
That is awesome to know I have a portable sauna at home that I will use more often
Great video! I wish this came out 10 weeks ago when I had surgery for my torn pec.
Love your videos. Never stop!
Thank you for always posting great usable information!!!
DANAE 1 thank you for watching!!
Thomas, please PLEASE PLEASE 🙏 quickly make a video on how to break a water fast and what all to eat to not gain the weight back and other tips. Would really appreciate it. I am currently doing a waterfast. Btw, I am a fan of your videos. Very informational. Love the content. Keep informing us. ❤
This video was great. Definitely going to hit up the Sanna more often!
Finally I found someone informed on this thanks for the video
thanks for your video, quite clear advices back-up with numbers. Take care.
I love your videos!! So much amazing information!! Thsnk you!!
You are amazing! Thank you for all the information!
I love going in the sauna. Pre and/or post workout.
Your vast of knowledge WOWS me! Great video
He's not human. He's an Android.
Kim Ecker so glad you enjoy the info! I appreciate you tuning in!!
10 minutes in the sauna before workouts and 15 minutes in the sauna after workouts. 💪🏼👊🏼
I've been looking for an answer to this. So 10 minutes before workout can it be used as a warm pre workout???
Im in a sauna 15-30minutes
@@Grind.Harder77 I do this every workout. My gym, especially in winter time, is always cool and I don't like to do warm up exercises if I can help it. I find 5 - 10 minutes in the sauna and I'm ready to hit the weights and have a sweat going. Give it a shot.
You go really into it, like you stuff. Would be nice if you would to a comparison between heat and cold and the right timing.
Great video, thank you for sharing your knowledge.
Julie Labelle glad you enjoyed the video! Thank you for tuning in!!
I'm going to get in my infrared sauna today to detox and other benefits. Thanks for reminding me!
The only organs in the body that "detox" are the liver and kidneys.
Many peer reviewed studies have shown toxins in sweat.
Brett Bret 0.1% but it's recomened to take a shower :)
@@dc8povi and skin as it's pur biggest "organ"
I love Saunas, and my routine goes like this. 15 - 20 mins in Sauna, then ice cold shower and dip in the pool. Then repeat the process several times over 2 hours or so.
How many calories do you think you lose when do this routine on average?
Thomas... Great video, love the research (science) behind it... have always been a fan of Saunas, recently heard that Far- Infrared is actually better for Apoptosis than traditional saunas... what have you found in your research? Btw... keep up the great work my friend, love your Channel!!!
Dr Rhonda Patrick stated traditional Finnish saunas to be better since higher temperature
This guy is awesome!
I always turn the heat up in the room when I do a yoga workout. It gets up into the 80s. I'm not sure if that's enough to get heat stress proteins activated, but it sure feels good!
Wow!!! So happy you came out with this video! Will it help with inflammation? Also how many times a week can we do it the most
Read the sauna article with great interest. Do you have any thoughts on chlorine, bromine and fluoride effect on the thyroid?
I live in AZ. and use a hot tub and pool year round. Great stuff. Keep em coming.
Thanks again Thomas for great info. I have been doing WimHof breathing and cold showers. Can you do a video on his work and cold showers please?
What did the research say about temperature ranges in the sauna? I know the one study mentioned talked about 2 days per week and 32% endurance increase. But is there a recommended use per week and a time and temperature range?
I've noticed a fluid mass loss of (on average) 1kg measured before and after a cumulative steam room session [post weight training]of up to 1.5 hours. This gets replaced each day.... but there is a gradual body mass loss over a week/month.....This mass loss is measurable down to 100g per 10 minutes of steam room time.
CyberEditing Has
So if i spend 20 minutes in a sauna, i loose 200 grams of muscle mass? Yea sounds like bullshit my guy
@@t0nicss867 Can't you read? My first sentence said "fluid mass" That is NOT muscle mass. You gett the 🐘🏆
@@CyberEditing to quote you directly, "there is a gradual body mass loss over a week/month... this mass loss is measurable down to 100g per 10 minutes". Fluid loss=/= body mass loss you idiot. Asking me if i can read 🤣
@@kolgegovic1828 and 7 Awesome 3qqqis 7pm
Excellent video! I would love to see a video on the benefits of Cold (ice baths) vs. Heat (sauna) therapy related to fat loss and the pros and cons of combining the two therapies
amazing valuable information. thanks 👍
FYI 10 minutes of steam room time = 100g mass loss. Those are the results I've seen over the last 2 months of daily testing.
What mass? Muscle, water, or fat?
@@cfnugraha (Water mass)
You've gone to suanas every day for 2 months and you only lost 1/10th of a KG of water?
@@techiefan1986 per session / per day moron
@@CyberEditing ur so toxic lmao
Thomas “this is where it gets interesting” DeLauer
DodgeThisAgent.tv oKKaeyy
Only question is to what benefit or harm is doing a small workout in the sauna during the 30 mins, as in a few push-ups sit ups etc. Or is just sitting sedentary the best option? Thanks Thomas!
Great information!
Thomas, would like to see some videos about any ideas or research about alternating dry sauna and cold thermogenesis paired with fasting. I’ve gotten some good results with this personally but I’d like to understand the science behind it and maybe you can share some techniques for others.
Love the Sauna....this is great information.
Thank You
I use the dry sauna at the gym 6 days a week after I workout; feel great!!
I used to have pretty frequent occular auras in my vision, but when I started doing regular time in the sauna these episodes have greatly shrunk if not been eliminated. Maybe it's a coincidence, but I'll keep doing it.
Thank you, very good information 😊
Hey Thomas, you should do a video on Niacin. How it increases Ketone level in blood, fat loss and detox with activated charcoal.
Saunas are the truth, I love them. I feel amazing after a sauna
Eamon Shields saunas are great, but Jesus is the Truth
15-minute Sauna then a 2 minute cold shower! BEST FEELING EVER!!!!
Are you a beneficiary of this product? Does the sauna belt help lose belly fat?
@@MindoDoniEte Sauna does not help with fat burning (calorie burning is minimal in sauna). It does, however, help with eliminating water our cells hold on to. A lot of those cells are in the stomach area. I’ve realized that not being in a sauna since February this year (8 months), my body holds on to a lot more water, especially in my waist section. The sauna in my gym is closed due to covid.
Well I would think that negates some of the benefits of sauna use because u want to have ur body cool itself down as part of the adaptation process.
@@bryant8647 You are correct. I sit and cool down for 15-20 min before the cool shower. I found I continue to sweat for at least that long after the sauna
Great video thomas. Been using sana/steam rooms after gym for over 30 years
Giving it a go now
Good video. Now I kind want you to walk me through how you feel about root cause protocol
Yes
Wow! Great information :-)
DStray Cat glad you enjoyed the information! Thank you for watching!!
Last semester I was training for a 12 min run, i had to run at least 2450m, and after mounths I was able to run 1900m, after I learned about the sauna effect I did it for 2 hrs a day, 4 days total, ran 2550m after, it really works.
2 hours at a time or you broke it down ?
How tf did you not pass out ?
So after a workout what's best for recovery, cold water or sauna?
If both, which order?
Love the idea of 26 Celsius being a normal day...here in the UK that is a (rare) hot summer day lol. Probably why I like saunas...
Hahaha sp true. For us its a hot summer day lol 😂🙌
Can you do a video on the wim hof method or cold exposure in general?
Love this! Been a huge advocate for sauna work, but didn’t know some of these facts. I’ve always been curious of some of the benefits apply to steam rooms, as well.
Hello Thomas DeLauer.
I had a question if you don't mind or get a chance,
Would you consider multi-vitamins if you were doing a low carb or gluten free diet and also... What do you eat personally on your diet?
well done once again... a simple question is ginger useful for hypertrophia or bodybuilding?.. this can be a video from you?.. have you done already? thanks!
Hey Thomas! Thanks for the vid! I love to hit the sauna after the gym but its been crazy at work this month so I've been working out at home recently.
Is there any reason to believe that taking a longer hot shower might offer some of these benefits? I like to cycle hot and cold in the morning after a 30-40 min walk
Sauna after a serious workout is a really bad idea! Working out causes some inflammation in the body (muscles tendons nerves etc.) & high heat increases that inflammation, if you keep doing this regularly you'll be in big big trouble.
I've learned that the hard way, ice it people! And if you wanna benefit from the sauna, do it separately.
Sauna is great for healthy people but not for anyone
With a heart issue. Thank you for your uploads I appreciate you knowledge so very much.
Before my sauna use I suffered from ectopic heart beats ( PVCs) and I had to take beta blockers to control them....happy to say that I'm off the medication now due to my sauna use ...somehow it has fixed my problem and I no longer suffer from this issue....so I don't quite agree with what u said here....
Very true
wow. These are huge benefits. I have sauna at home but I rarely use it even though i knew it had some benefits. I'll use it much more now. Thanks for info. btw hi everyone xD
I always hit the sauna and steam room after the gym, then the freezing plunge pool before my swim, leave that place tired but refreshed.
Same here
Can you make a video about benefits from expusures to cold? And if it is a good idea to expose yourself to heat for some minutes and cold for others
as we finns do, atleast 2 times a week sauna, more used as a "massage" replacement..feels great after training ( 70-80 celc)
Will I get some results if I sit in a steam room or does it need to be dry heat? I have both at my gym and I prefer the steam but if it doesn’t help me like a sauna would, I’ll try the sauna and gradually work up a tolerance for the dry heat.
This is so cool! Ive Ben doing hot yoga for several years now. What’s your take on it?
QUESTION:- can the beneficial effects of a sauna very achieved through sitting in a hot bath instead?
Is there anything that can help with allergies? Whenever I start a workout I develop hives and it hinders my progress. Thanks for the help .
Very cool stuff Thomas. They also show drastic improvements in hgh. If I remember correctly 2 1 hr session a day led to a 1600% increase and 2 30 min sessions a day was a 200% or 400%, or something like that. It was exponentially increasing over time.
@Pan Sonito he did another video about Apple cider vinegar improving electrolyte uptake. 2 tbsp Apple cider vinegar. Half a tbsp cream of tartar for potassium. Half a teaspoon of Himalayan pink salt for sodium and other nutrients and lime juice for limonoids and small amount of sugar that helps boost salt uptake.
Eric Knable dr Rhonda Patrick
@@guvstad yes, it was a rhonda patrick video
[":@@Arkhs : 6/18/19, 0ne teaspoon of nusalt has 3100mg of K+."]
@@effiahalhumbhra3755 This is the first time anyone has replied to a comment I've written and its actually been useful. Guess I know whats on my next shopping list lol.
Awesome, because I've been a sauna/steam room junkie for over 30 years. lol. Whenever I go somewhere and have to rent a hotel room, I make sure there is at least one of them there. :)
Another video that is worthy for all folks to study, and another study covered by Thomas that I have experimented.
Not that I have to say this for folks with heart conditions, but for those with any type of recent heart conditions, I would recommend a hot tub instead of a sauna (saw-uu-nah:). Breathing in cooler air is better than hotter air for internal organs, if trying to keep the muscles hot. I prefer tanning after a workout and a hot water-jet massage:)
Those that have a hot tub outdoors in the winter, *have* *it* *made.* (North American English language jargon)
I would take this study more seriously if the scientists calculated food intake of all the test subjects. Have all subjects repeat the experimentation with high protein diet, low protein diet and no protein diet. Hahaha. Then if there *is* a difference, repeat again with branched chain amino acid supplementation, and again with no supplementation.
Then repeat the experiment again with certain excess nutrients and minerals, and again with deficiencies of certain nutrients and minerals.
Thomas! Have you heard of Kefir? What are its effects on ketosis and more specifically fasting/fat burning? Just saw this and thought I would consult the expert.
Does this include steam rooms? What happened to your live streams? Would love for you to pick that up again, perhaps once a month. 😊
Hey Thomas can you do a video on Cold Therapy / Wim Hoff as well? Is one better than the other? Should you do both, should you do both depending on time of year? Does it depend on goals?
I lived in Japan and got used to long very hot baths. I feel a difference, especially when I use bath minerals.
When do you suggest we use the sauna... before or after a workout?
as someone that goes weekly to the sauna I can attest that it is efficient. Matter as fact I think I turned into a beast thanks to the sauna. my perfomanced peaked. Trainning sessions of 20 mins rose to 76 mins.
❤this information 🔥🏊♀️
I have arthritis in my left hip (which has been growing across my lower back and now into my right hip). I have stiffness and aches. So I bought a sauna. i've had my infrared sauna for about a month now and have used it almost everyday for 90 minutes (yes!) per session at around 130 degrees.... I super-love the sweating (I setup a big screen TV just outside the all glass front of the sauna) so the 90 minutes goes by very fast and i love watching all the movies!) ... BUT... Sad to say... I've had absolutely ZERO relief in my stiffness and aches. I'm not giving up on the sauna because it feels soooooooooo good! I'm hoping my symptoms will improve at some point with regular sauna use.
Add ozone...
So when do you sure in the sauna? After a workout? Before? Or on a rest day?
Forget weight just go to a hot sauna till you can't take the heat no more , go to a cold shower refresh and back to sauna and repeat. Sooooo gooood and relaaaaxing ^^ wish I could do it but I'm trash :/ used to have one in my home in good old days ;(
Could you make a video about infrared saunas? What would be the difference? Can a jacuzzi help with metabolism and fat loss too?
Hello, if possible, plz make a video on skinny fat,
Thanks.
0:34 My gym membership would be terminated and I would probably be investigated by social services if I took a 3yo into the sauna here in the UK. No under 16yo are allowed!
Any good reason for that? (Unless it’s swimsuit-optional, or something.)
011angelfire Young children are less able to control body temp and would be less likely to realise the point when they need to get out. There are currently no Health & Safety Laws to enforce this but gyms are entitled to set their own rules and it would be bad press if children were to suffer tragedies due to oxygen starvation to the brain.
Da Matser I see. Didn’t know that, thanks.
Here in Finland it is normal for everyone from small babies to elders over 90 go to a sauna almost weekly. According to my father, i was under 12 months old when i was taken in to a sauna for the first time. Of course a little child cannot be in a sauna alone and not nearly as long as an adult.
I love the traditional dry sauna (finish). It gives me so many benefits.
THANK YOU
Annette Fowler thank you for watching!!
Hi Thomas! How does an icecold shower impact the positive effects you're mentioning?
Also, would we see similar benefits from a hot bath or shower as we see from the sauna?
just go to a 120°C sauna and jump in a frozen lake or snow, or just very very cold shower. We finns do it every single day
and yes its good for you, maybe not americans or other foreigners. Finns and estonians can take it easily
@@dille1686 it'll probably be easier once the body gets used to it.
Would one of you smarties explain how saunas improve FAT LOSS (like the title says). I get the 30% increase in endurance activity but does that mean we are just capable of working out longer therefore inevitably using more calories?
Mary Wood your body works hard during sauna to maintain homeostasis and can burn up to 600 calories in 40 mins. Your heart rate gets up to 150 which is about moderate cardio :)