Sauna Slows Aging, Muscle Loss & Supports Longevity by Ratcheting up these Proteins
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- Опубліковано 13 лип 2024
- Let's review some new details about the health benefits linked with sauna therapy.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
01:00 Each type of sauna is beneficial. With infrared, you need to stay in longer for similar benefits.
02:30 There is a 65% risk reduction for mild cognitive impairment and Alzheimer’s in people who sauna 3 to 5 times each week.
02:45 There was a 27% lowered risk for cardiovascular disease in men who used the sauna 3 to 5 times a week.
03:00 There was a 50% lower risk of cardiovascular disease in men who used the sauna 4 - 7 times a week.
03:45 Length of time in the sauna: Mike advises that you stay until you feel uncomfortable and then stay another minute. Take a break and then go back in.
04:00 A sauna inside your home needs good ventilation to prevent mold.
05:00 Sauna therapy shifts about 60% of your blood from your core to your periphery and skin. The inverse is true when you get cold in contrast therapy.
07:10 Loss of control of protein balance within the cell, loss of proteostasis is a hallmark of ageing. There is benefit within the muscle tissue in reducing atrophy of the muscle with sauna therapy.
08:10 Heat shock proteins are involved in preventing the accumulation of dysfunctional protein.
09:20 Heat therapy and sauna bathing can help to decrease age-related muscle loss.
09:30 Individuals with high blood pressure have dysfunctional endothelium, which causes erectile dysfunction.
12:10 Heat shock protein expression can be increased for up to 48 hours with sauna use. This response shifts upward as you become more acclimated to heat therapy.
13:15 Transient increases in interleukin 6 are favorable. There is also a transient increase in interleukin 6 with heat therapy.
14:15 Interleukin 10 affects your T-regulatory cells, which help to increase tolerance within your immune system.
16:10 Sauna therapy improves sleep and heartrate variability.
17:30 Sauna bathing enhances the excretion of cadmium, lead and other heavy metals in the sweat.
18:00 You also release beneficial minerals in sweat: magnesium, zinc and sodium.
19:15 Sauna use can negatively impact sperm motility.
I get a solid 5 minutes of Sauna time every time I get into my car 😉. #FloridaLife 🤣
That's funny. I experienced that in Michigan this summer.
100%!
I just moved to Ohio from Washington state and doing physical work indoors with no AC I feel like I’m boosting some heat shock proteins!
Same in southern California! Even in September, we've been having triple digit temperatures!
@@stevegwizzle3560 A sun visor WOULD help some. Cracking windows would only make it MORE of a sauna, as the humidity would get into the upholstery etc 🤣👍
@@stevegwizzle3560 Custom-fit windshield shades work better. Worth the extra dollars.
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ua-cam.com/users/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
I lived in Japan and one of the most popular things to do is to go to onsen spas. These are even built in city buildings and it's a normal part of the Japanese lifestyle to sit in a hot spring, then dip into a cold bath, and then sit in a sauna. We can learn a lot from Japan's wellness lifestyle.
And yet the American medical complex tells us that Japanese are healthy because they eat soy 😭
Me too I miss it a lot
@@mrsducky3428 unprocessed soy is good for you, for example soybeans - edamame
Common practice in Northern European countries as well. Again known for good health.
@@mrsducky3428 soy contains a lot of healthy protien and estrogen. It balances out hormones because the protien helps build muscles but the estrogen helps with managing fat and preserve cells. Men shouldn't eat too much, however because it can cause estrogenic effects.
My Finnish Grandfather is 89 years old. Although he is the last of his siblings to be alive, all of his siblings lived to be 95 or older. Of course, this most likely has a huge correlation with genetics but his entire family has been using saunas for as long as he has been alive. When he moved to America he got a finnish sauna installed in his house and regularly goes in it to this day. Really interesting to see studies come out linking long life to sauna therapy!!!
I go in the sauna for 15 to 20 minutes after I'm done with my workout. Glad I'm doing this!
Was diagnosed with lymphoma over 20 years ago. I credit the sauna at the YMCA with helping me recover from the chemo and radiation treatments. It's anecdotal at best as I've not seen any studies along those lines. I really miss having a sauna to use.
Now I know why Derek lives in his sauna.
Idk man Im starting to believe it doesn’t even exist at this point
I read that was his den or something. There's an AC in the back! lol
It's not a fucking sauna bro 🤣
Dr. Rhonda Patrick also mentioned recently heat therapy for depression.
I think the body like exercise just needs healthy stress and discomfort.
It’s how our DNA os made. We need the stress of survival.
Not the stress of society, social media, politics, etc
No way you’re not a JRE fan :)
Just used my tent sauna for the first time today and omg it's amazing so now I'm doing red light therapy and sauna IF and clean keto , HEALTH IS EVERYTHING !!!
I've been roasting my ass for close to 20 years. I'm 46 and people think I'm early 30s. My close friends wonder why I look younger.
Which is why I use it after every workout. The body just feels that much better and my recovery days are much more pleasant.
You are very smart!
@@danno1800 I do that too. However I spend even more time in the steam room which I like better.
I love the sauna too but watch dr dray video on saunas.. she completely shits on them.. I still wanna use a sauna but if it’s not good frequently I’m not sure
How long do you stay in the sauna
@@Rotvic17 For as long as you want. It helps muscles relax and you'll be in less pain the next day.
This shows we need to be outside more. That shirt is incredible
I use one six times per week. Go 40 minutes toggling back and forth between the heat and a cold shower to cool down. This allows me to go longer. Afterwards I feel like I could tear an oak board in two.
😂 awesome!
Good thing I live in Florida. Just need to walk outside to go to a sauna
Honestly, your channel is incredible! The nuance and well informative bleeds through your work! Thank you for all your hard work! Your a gem
One of the benefits of living in Japan is that these sauna/hot bath/cold bath "sentos" are everywhere. Get naked, soak in the hot bath for a few minutes, into the sauna for 5-10 minutes (as you can handle), then drop straight into the cold bath for a few minutes. Then back to the hot bath and repeat the cycle 3-5 times. Amazing.
Built a sauna back in July, it’s gets up to 220 with ease. That’s the temperature I’ve been sitting in it every day for 30 minutes. It gets rough around the 20 minute mark when I pour water on the rocks. I feel amazing when I get out.
I've yet to pass 13 minutes!! That's great! I'm not giving up though!
The best sauna is under the natural hot sun ( Vit.D ; => sweat => lower blood pressure. Burn calories lower glucose level ; great fresh airy oxygen ) about 3-5 min dependable on your tolerance ! .
I’ve read that 101.5 deg F is the internal body temp to aim for. Use a thermometer to monitor your temp and move to the lower cooler part of the sauna to maintain your temp at 101.5 as long as you can stand. This will activate your heat shock proteins etc - and you will avoid dangerous overheating by staying in too long!
I'm gonna try that!!
I love how you show a screenshot of the actual peer-reviewed paper in the video. That adds so much value for us who want to go and learn extra! thanks for taking the time to do that, it is really appreciated and I love this channel bc of that effort! I hadn't realized I wasn't subscribed yet, but I am now!
One paper!
Contrast therapy is amazing. Discovered this at a spa in Yokohama. Finnish sauna then cold plunge. I almost fainted but it felt amazing. Slept like a baby.
Thank you! I appreciate all the helpful info you provide.
thank you for this most videos are like 10 minutes long and they hardly explain it enough now that you made a 20 minute long video and explained it more in depth I can understand this concept more thanks
I am 34, been using sauna 3 times a week since I was around 20.
Women can never guess my age. I get everything from 22-26. I've not been told I look over 26 in years.
AWESOME. My 20 year old son has been doing both the infrared and Finnish saunas about 4 times a week for over 2 years, so I'm going to show him your comment. He'll love it! He takes cold showers, too, and we are looking into a cool thermogenesis tub to ramp it up.
Thank you for your comment 🙏
@@poollife777 are you possessed by demons? We? Lol you're one person speak for yourself 😜
@@looweegee252 are you bald or balding? I wanna sauna heaps but have a feeling it makes bsld
@@done1961 nope still got all my hair!
As usually a very informative vid! The details are obviously very important!
Great info, Mike. Thanks so much for sharing!
Love listening to the info you come with. Thanks
I just started going to a far infrared sauna place. I bought a package of 20! Have been going about 3-4x a week for about two weeks now. It’s 40-minute session. The temp is about 140-158. Not bad. I usually take a few short breaks and they give you a frozen wash towel. Each room has a tv so I watch something or listen to music. Love it!
Up your temp to at least 170 and cut time in half. This way you can reap max benefits seen in the Finland study.
I wish this channel could answer the questions posted here.
What a great video, everything I was looking for and more!! This video alone definitely earned my subscription!!
Thanks,
Adam
The New Woodworker
Sauna as we know it originated from Finland but many other cultures have variations of it. The word sauna is the only loan word from Finnish in the English language. Our ancestors have had saunas for thousands of years and it’s even believed that our ancestors brought it with them when they came from Siberia after the last ice age. Sauna is so deep in our Finnish heritage that there are more saunas than cars in Finland.
Every house has one and so do I in my small apartment. I go at least once a week, my parents go every other day and many old people go every single day.
Please share what benefits you receive from being in a sauna. I have one at my gym, but I never use it.
@@lovedove2661 I honestly don’t know since I’ve lived like this all of my life. It’s especially nice in winter after spending a day outdoors.
Something I can instantly tell is after going to a lake or snow to cool down and then going back to sauna. It really feels like it gets your blood flowing. The sendation is almost like a natural high.
It’s really important to drink a lot of water if you’re going for a longer time since you’re sweating a lot. The temperature Finnish people usually heat their saunas to is somewhere between 60-120 celsius, depending on the person and age. We also throw water on the rocks to get something we call ”löyly”.
@@anni8456 Wow, very helpful information. Thank you so much for sharing. Good day to you kindly friend. 🙏🏽
I just finished weights and sixty minutes of cardio and I just sat down in the dry sauna and this video pops up. I try to do 15-20 minutes after a workout. It’s my reward for working out hard.
Look up Doug McGuff and "cardio".
Amazing channel! Love the info.
Thanks for posting this informative video. Learnt something today
Just booked my first sauna session! can't wait
The sauna rid me of flu like symptoms in 2019. I’ll never forget it. Thanks for the video.
Really? Tell me more.
@@elkaydoug8863 the medical industrial complex tells us that fevers are dangerous and bad, so we need to do everything to reduce the fever.
But the fever is the body's way of healing itself. If you have flu like symptoms, a sauna will mimic the fever.
I remember once catching the flu (miserable chills and aches) and getting into bed and wrapping myself with 3 comforters. I sweated the flu out of my system and felt great the next day.
Is this an HIV joke? Gae-Sauna... HIV=Flu like symptoms... Hmmm
Back in 2018 I caught walking pneumonia every 6-8 months. The only thing that would get rid of it was sauna daily for 3 days back to back. Seriously by the second day I was like 80% better.
Love the door handle, Mike! I have gathered many antlers from feeding the deer around our property but never thought about using one that way!
Awesome Mike!
Just came home from standing 25 min in one of the 50 000 lakes we have here in Finland. This time I went to a public sauna as well. We do not count hot minutes. The body tells well enough.
I have a sauna bag by higher point recommended by Dr. Tyna. I absolutely love it! Definitely see the benefits from it!
LOVE your shirt!!! Well said.
Hydration after, you’re the first one I’ve heard satay that. Good to know! Thank you!
Great video again, thanks Mike :)
Great information👍
I own a infrared sauna and live in FL. Big difference.....❤️ Prefer the sauna and it's many benefits.
"Trust your body." Thank you. I needed to be reminded of this today.
I'm using Clearlight sauna I bought it a month ago and I'm really happy with that purchase!
Love the show Mike! Discovered "hot bath" by accident about 4 years ago in Canada. Once I figured out that (most of the time), a HOT bath (12 - 30 min) could lower my BP (have essential hypertension) by 20-30 points, I was hooked. A good soak feels like I just sprinted 100 yards when I get out! Measuring water temp, 110F - 115F seems to be most effective for me (56yo, 5'7, 160lbs). Basically, as hot as you can stand in for 10 seconds. Lower temps (104F) seems to be effective only at longer soaks, 30+ minutes. I travel a lot, so I prefer this method as most hotels have bathtubs. Keep up the good work Mike!
Thanks Richard I was trying to figure out how to do this cheaper. I also have hypertension.
thanks for sharing! i was wondering if a hot bath would have the same effect.
over 105 degrees can damage male sexual organs and over 107-- if your heart is submerged can lasting brain damage (will frankly melt neural sheaths and proteins in the brain) in a fairly short amount of time. be careful
I was in the sauna for 40 minutes last night. lol Thankful that my gym has sauna in it.
you look great, I love saunas, I most likely will invest in my own within the next month, thank you for this video
You should do a video similar to this, on living in a warm location vs living in a cold location and how that affects you. Would be interesting
I do infrared sauna 5-6 times a week and love it and feel so good
Same
Love your channel Mike.
He is also easy on the eyes ...
Sauna everyday for at least 30 minutes, I never get sick and my resting heart rate is 60 BPM...I am in my 50's
Both hot and cold can be very beneficial for health. Escpecially your cardiovascular system. I typically sauna once a week atleast, once you have tried sauna bathing, you will never feel fully clean after only a regular shower. It is not a replacement for exercise imo though although it does make your blood flow. You still need resistance training and normal exercise like walking and swimming for the muscles and bones.
I agree with this point , the clean after just a bath feel, after both you feel at one
I just received an in sauna ozone device. Can’t wait to try it.
I do one almost every day. Some days I do 2 saunas. Thanks for this…
Great information! We are all holding out for your part 3 sauna build video.
there are instructions on the internet on how to build a home sauna for under $100.
Built mine for under $40.
Interesting. Thanks
Love your shirt!!!
I love your channel!
saunas are great, they have heart health benefits for sure, we can only take saunas here in arizona during perhaps the fall months and winter months.
I live in Phoenix and take saunas all year. Drink some ice water after you will cool down.
Take ice baths or plunges too.. mix and match :)
Your body actually cools in response to heat stress. No weather excuses!
I could have not asked for a better video, THANK YOU 👍💪, two important questions 1. Is there a better time for a sauna, early am or late pm. 2. is it better to sauna before a workout or after.??
Love it🔥👏
You can also soak your feet in a basin of water with dissolved magnesium chloride while sitting in the sauna and you won't be depleted of magnesium at any point
Thanks for the great contend, I always hit the likebutton before watching your videos, because I know they are always great, and that is the least I can do for the work you put into it.
PS; you just convinced me to buy a sauna:)
If you make a follow up video. Some important questions that would be great to address:
1) Does different implementations have different effects/best way to implement sauna use.
I.e. First thing in the morning, or in the evening, after a workout, or before a workout as a warm up? Etc.
2) Apartment sauna use (absent a gym). Do those collapsible temporary sauna tents seen on Amazon confer any benefit? Are they worth it.
Hey Mike, what do you think about doing close-up RLT immediately post sauna session? Anyway awesome video on sauna benefits for longevity.
Big Fan of your T-Shirt😎
I live in Florida and I don't have AC in my van.. It is my personal sauna ^_^. Sweating in the heat always makes me feel leaner and more grounded.
Unless you live in an arid part of the world, it seems like it would make more sense to seal up the sauna area after use and run a dehumidifier hard.
Cold therapy has many of the same benefits and is great right after coming out of the sauna. Cold shock proteins andBDNF are some of those. Also I have read that most viruses are killed at 140 degrees Fahrenheit so gettin in a sauna that is above 150 (mine gets up to 225) may have a protective effect v.v. coved.
I just purchased a "portable steam Sauna" from Amazon. It's not the best, but it beats having absolutely nothing. I love it. And I'm very happy that though I may not be getting the benefits of an infrared sauna. It reaches up to 140 degrees and I sweat a ton! Until I can afford a proper infrared "real" sauna ...this beats sitting around my house in 68-75 degrees in my home. ✊🏾
I’m lucky enough to be married to a Finn! (Sow-na)Sauna is a way of life. First room finished when we built our house in Indiana was the sauna. Over 3 decades of use for me. You feel so clean afterwards!!! I can even chase the Finn out lol. Indoor saunas you can put in heavy duty exhaust fan or use what is called a Finnish loop in an exterior wall. I miss rolling in the snow in the winter after sauna. Or running into Lake Superior when in the UP. Live in SWF now and we have a small portable sauna in the garage. Eucalyptus oil in the water to throw steam is wonderful also. Time varies like you mentioned. Love the research on benefits! Thank you very much.
Heat increases the rate at which atoms move about. The higher the heat, the faster they move and this causes your fluids to become less viscous and flow more easily. This is the main reason any real health benefits are found. It is a quick way to fake a plumbing repair within the body, since one your body cools again the effects begins to dissipate. Also the body is mostly water content and the water quality the world over sucks to say the least. Heat purifies water, so while you are unblocking the (partial) blockages, the water content is being purified and this increases the ability of the body to function to potential. Drinking good water regularly can also deliver similar results, just as eating well can deliver the same results of clearing blockages but in a way that will last much longer.
IMHO the best reason to do the sauna thing is because of the hot/cold routine to increase the immune system, similar to cold showers or ice baths AND for relaxation. The other benefits can be obtained in other ways, so it is simply a choice of how one goes about getting the results they are after.
eg: Hot tubs are another alternative to the sauna but the benefits are mostly the same.
Your body temperature doesn’t actually go up much, as it doesn’t take much to kill you. It’s the stress your body goes through trying to maintain the right temperature that is the beneficial acute stress similar to exercise.
....Hi Mike - ✨✨😀🙋♂ - Thanks for Soun-na info -
More importantly - did you "treat" your ship-lap wall with any clearcoat seal? and love the hangin lights! Looks great!
Excellent video thanks! What about time of day, is it beneficial to go into the sauna right before bed, or with that inhibit my sleep? Is there any advantage to Sauna at 7AM, right after weightlifting?
You have video about cold exposure and sauna. We have both in Finland: sauna and ice swimming. :D
Thanks for sharing! I'm surprised you didn't mention anything about nasal breathing in this, since you've talked about the benefits of inhaling steam for you nasal glands before. 😄
Are you using the a6500 here? Your videos are top notch!
I've just bought a portable infrared sauna and plan to use it everyday for 3 months to see if the benefits are real. Thanks for the video
I’m a big fan of steam shower use. Curious whether the data support similar benefits from steam
I bought a "Biomat" and I am enjoying it very much!
I found most profitable 3x (5-10min sauna/5mincold shower). Shower become cooler with time (summer 12C winter 6C) and my resistance to cold grows. It was very weak and is now incredibly better.
I started sauna, timing my sessions. After a week I realized that I didn't need a watch. By body would tell me when I'd reaches saturation. It's usually from 20-30 minutes. My wife and I do sauna 6-7 days a week, and can feel the difference.
love it when intelligent people validate something I've been doing routinely but didn't quite understand the science behind thanks. PS where can I get that shirt from.
Finland mentioned! Gotta go sauna tomorrow.
I have an infrared sauna and I crank that to 150° and sit in it for a half hour. I feel great afterwards.
Do you reckon I can get similar results using a hot tub / jacuzzi regularly? We have one but don't have a home sauna (yet)! Thanks for your content and God bless. Cheers all the way from the island of Malta.
Dope shirt
Mike what do you think about sauna bathing and pregnancy? And what do you think about near infrared in saunas like Therasage or face masks causing cataract and skin aging? Thanks!
Hey Mike, just curious. I dont have a Sauna. But I live for my hot tub. Do you know if the heat shock response also happens when hot tubbing?
I love my infrared sauna! Usually get in about three to four times a week , I usually put hair conditioner on and keep my hair moist and covered, I like 140° for an hour. After I get out - I will usually have some mineral salt put it under my tongue, and at night of course I do my magnesium and other trace minerals.My husband hates it he can’t stand the heat.
140° is just warm, not hot. And if you're skipping the cold plunge or cold shower you're not getting the full benefits. It's not about the heat. It's about the contrast between heat and cold. 🙏
@@AB-nb2ic your correct, but I can’t stand the cold !! I try to end my shower with cold 🥶 but have it!!!
Love that T-shirt where can I get one
Thank you- although I don’t use a sauna I do Bikram Hot 3x a week yoga 105F for 90 minute followed by a cold shower. Twice a week I walk for 45 minute followed by resistance 25 minutes of circuit training resistance training. In those days I hit the sauna (120 F at 95% humidity) for 15 minutes. My BP since 2010 has dropped and is not at 110/80 resting PR of 64. Epigenetic age of ~85% of my biological age. I love Dr Patrick abs thank you for highlighting the affect of heat.
Awesome video but I don’t have the space or cash to do an outside sauna. What’s you opinion on the effectiveness of the Radiant Saunas Rejuvenator 1-Person Portable Sauna with Carbon Heater that is sold at Best Buy ?
I would be interested to see a comparison of someone who uses an infrared sauna once a week, with someone who never uses any sauna.
Or just keep moving in and out of Air Conditioning in Manhattan during Summers lol ... but then it still leaves winters when we would need it most.
Where he said sauna users have 65% risk reduction vs non sauna users.. I wonder if that study accounts for the type of person that has access and discipline to use a sauna regularly. I'm not denying a sauna is beneficial but I bet If you own a sauna .. you prob eat better, have better healthcare, proactive type of person already
@@br6768 I dront know if this particular study is international or not, but there are many countries with a tradition of sauna which is practiced by very poor groups.
Even without any other benefits, I love how it makes me feel. Especially warming up my old joints.
@@br6768 there are instructions on the internet on how to build a home sauna for under $100.
Built mine for under $40.
The gym I go to (lifetime fitness) has a sauna and steam room. I use it after every workout. Worth the extra money over the bargain gyms.
Which state?
I go to a LT in NJ but haven't used the sauna. Confined in a hot room with other people might not be wise now with the C still raging. Maybe after my booster, I'll give it a try.
@@bill9989 I used to work at a LT in NJ! I miss it. It was amazing. Don’t live around there anymore 😔
@@CRAYONL516 I go to the one in Mt Laurel (going today to swim in the massive outdoor pool).
You must be a very nice person because the staff in my LT are all wonderful. The guy at the front desk greets everyone by name (before we scan in!!!). I don't know how he does it. I and my gf love the place.
Most gyms saunas don’t get hot enough. At mine the hottest I’ve seen the dry sauna was 160 which is pretty cold for a dry sauna where they are supposed to be at least 195F.
I use the sauna a lot (about 5 times a week). However, what are you guys thoughts about the fact that you have to shower often which removes oil from the skin.
Can you do a video on the benefits of steam showers?
I am pretty sure my sauna training over the past 4 months helped me go through Covid and the fever like a champ....