Rhonda Patrick's Sauna Routine (temperature, duration, & hydration protocols)
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- Опубліковано 2 чер 2024
- In this video, expect to learn:
• How often Rhonda uses the sauna
• Rhonda's sauna temperature & humidity
• How long Rhonda stays in the sauna (and how she knows when to get out)
• Why Rhonda uses the sauna after exercising
• Why Rhonda often uses her jacuzzi instead of the sauna
• What to do for heat stress if you don't have access to a sauna
• How Rhonda hydrates post-sauna & whether she takes electrolytes
• Rhonda's thoughts on post-sauna cold therapy
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Watch the full video on the @Medcram channel: • Sauna Benefits Deep Di... - Наука та технологія
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@FoundMyFitnessClips
Hi Dr Patrick,
High humidity & lower temp in the sauna is more unbearable for me than low humidity & higher temp. Am I still receiving the benefits of heat shock proteins when it's low temp but very high humidity?
Educate us on DPA omega 3. Thank you.
I have been doing 10 min in the sauna so after seeing this, I bummed it up to 20 min. I felt a little nauseous for a couple of hours afterwards. But that could be due to really pushing hard at the gym or maybe starting to get sick.
But thanks always for excellent content.
Thanks for the formal protocol Dr. Patrick... as the son of two Finnish parents I've always had an affinity and affection for a traditional sauna... it was a Saturday night routine for my parents in their youth. My godparents built a room dedicated to a wood fired sauna in their home. The sauna was always heated to about 190F and the rocks were exposed in the 55 gallon drum above the firebox... when the water hit those stones well... at 540 calories per gram of water that wave of heat hits like a sledgehammer. As a child, my first days in the sauna were spent on the bottom bench with my nose in the door crack. BTW, No need to spend thousands on a sauna - any shed, well insulated, can do. Add a properly vented and installed salvaged wood stove and you're ready to go.
I have a fully enclosed steam shower. When you're talking about 100% humidity, the maximum temperature we can handle is a lot less. At 110 degrees F, the steam burns my skin. I can handle 105-106 degrees for about 10 minutes. But that gives my skin the desire "heat rash look", and my subsequent sleep is much, much better. When I wear my HR monitor, it goes up to 125 bpm or so,
Thank you Dr Rhonda. I am dealing with an illness and can't work out right now but the sauna I miss and can do. I find it so relaxing and even spiritual. If it helps me in other ways I just give thanks!
Thanks for sharing, I started using the sauna in Montreal Canada 🇨🇦 1975. I am still using the dry and wet sauna.
Work in the heat. There is something about mentally concentrating that enhances sweating. BTW Rhonda you're looking good.
Sauna, Jacuzzi, Peloton- all at home…. Nice set up.
Just to add personal experience to the discussion; The reduced cardiovascular risk of immersive heat therapy would be from an extension of its vasodilation effects, I.e. widened blood vessels , better blood flow. After a single twenty minute session at optimal heat, 170-175 degrees, taken mid-day at the height of the cortisol cycle, my blood pressure was still low when I checked 3-4 hours later, as well as at the start of the next day’s cortisol cycle. That session was pretty intense for me; I could tolerate that 2-3 times a week. The Finnish example of more saunas at 107 degrees makes sense too; The less intense the heat, the more sessions needed to get that extended vasodilation bump. I’ve also measured optimal bath temperatures for similar properties and you’re right, 105.1 degrees is an incredibly beneficial soaking temperature. Much lower won’t do anything therapeutic if you’re aiming to lower chronic conditions risks. With both sauna and jacuzzi, you run the risk of taking blood pressure too low so whether you’re hypertensive, normal, or hypotensive, start slow because you WILL get dizzy. ❤
I believe for Finnish sauna, you mean 107 °C, not 107 °F. I've never heard of a low temperature Finnish sauna. Do you have a source? Finnish saunas have a temperature range of 80 to 110 °C. That's 176 to 230 °F.
It's just someone coming on a well known persons video trying to present themselves as smart
You capitalized "WILL" in "you WILL get dizzy. That sounds like you mean everyone will get dizzy. I have never gotten dizzy. I have also never felt my heart rate increase, although it might, so I need to measure it. I use the sauna 10 minutes at 220 °F. I always stand and never sit, so maybe that makes a difference. It's difficult for me to measure pulse with a watch because the watch gets too hot. I also measured the temperature with a calibrated thermometer and the glass of thermometer got too hot to hold. Fortunately, I had a string attached to it. I'm 59 and my gym is for seniors. Old guys, 70s and older, use the sauna at this temperature. I think the thermostat is broken. It's been that way for at least 8 years.
@@jakubchrobry3701 actually I think she said 170F for Finnish study and it sounded like 107. Maybe it was 107C and I misheard. Apologies. Another video she talks about doing saunas herself at 163F in college I think? I noticed 155F at my gym yesterday during my session and that was still beneficial. Up to 3-4 times/week since I posted original comment so getting acclimatized fairly quickly! Happy about that.
@@jakubchrobry3701 earlier video discusses study where blood pressure benefit is 20 minutes at @ 175F 3-4 times a week. Ostensibly, you wouldn’t get that with a single 10 minute session at 220F.
I’m at 175F. I do an hour each day. Been my protocol for 5 years. When I go on vacation I wake up each morning at 3:00am completely drenched in sweat. My body has been accustomed to major sweat. When it doesn’t get it, it makes it.
This is great information. I hope more research is done in this area. I'm about 3 to 5 years away from building my retirement home which I'm designing now, and want to make sure it accommodates "aging well". I'll be planning space to put in a sauna inside and a jacuzzi outside in addition the the already planned gym area with an Endless Pool for swimming.
To me Rhonda has become my Sauna go-to authority, whisperer, master, etc 😁I used to think Sauna was just a way to get hot and sweat. I use the sauna at my gym post workout for about 10-12 minutes. 🤷🏼♂3 times a week. I guess I've decided to cut my sauna time vs cutting my training time
Hi, thank you for all the information, I would like you to know your opinion of sauna and the estradiol patch, how many days can I get in the sauna with the patch, how about the dumping effect, where the patch dump more hormones at the beginning leaving less got the others days.
Objectively speaking, the only verification you need for Dr. Patrick's advice is to observe her youthful skin. That doesn't happen unless you're doing something right. Thanks, doc!
Great point! You'd never know she's in her mid-40's! As someone's who's wife is in the skin-care business Rhonda is quite amazing. When I first heard her say pushing 50 I was like no stinkin way
Anecdotal evidence doesn’t count, but I agree with you
She uses Botox and spoke about it
Omfg this is so annoyingly dumb and prevalent in diet health and lifestyle circuits on the web. How someone looks should have no bering when deciding if what they say is true or not 🤦♂️ You have plenty of good looking, genetically blessed people giving out awful and harmful advice, and plenty of less genetically blessed people giving out super solid evidence based advice. Genetics is a thing. You also can never know if the person actually follow their own advice, that doesn't mean it's correct or not. The only thing that should matter for anyone with a working brain, is if the person is talking from an evidence and science based point of view or not. And make claims that are verifiable correct or not.
Looks should have no weight..
what??? She look slike 50 with a bad AI filter in Zoom and Botox on her forehead. ..LOl.. wouldn't take any age advice from her... the SWEAT skin is the sign of an aging woman with BOTOX - they all do that. HEr forehead doesnt move and doesnt match the old look of the rest of the face. Biden does that too in the past.
@FoundMyFitnessClips Hi Dr Patrick, High humidity & lower temp in the sauna is more unbearable for me than low humidity & higher temp. Am I still receiving the benefits of heat shock proteins when it's low temp but very high humidity?
Have one at home for almost 3 years, cost was 3k and it’s the real deal, no problem getting to 185 degrees +, it’s great… especially in the colder months of the year
wow nice, good job. I pour 4 buckets of water on my sauna furnace and still can not get it to go higher than 60 degrees celcius, mine is a state of the art one too.
Do you mind sharing where you got yours? We are having a hard time finding one that gets to these temps. We want to invest in one, just can't find the right unit. Thanks!!
@@tarajogreen8617 can look online or can find somewhere near you who has one for usage
I am frustrated that I have not been able to find heat guidelines based on body temperature. I have read that body temps above 104 are when nerve damage starts to occur but that is also when we start to get dizzy and nauseous so just go to that level but do not stay in the heat if you feel bad? I have access to a 120 sauna and 104 jacuzzi (at my health club). The 104 jacuzzi never makes me so uncomfortable that I have to get out but since I generate btus then my body temp must stabilize at certainly no less than 104, so is my body feedback mechanism not functioning well and allowing damage, due to overheating. When I go from stable in the jacuzzi to the steam I quickly get uncomfortably hot. It seems like there should be guidelines based upon how the heat makes us feel and not a time and temp prescription. I definitely heat up faster in steam, since, of course, my perspiration does not cool me then. ( I tried testing water in the oven and in 24 hours at 500 degrees the water never got hotter than 160. Of course, I had to keep adding water to make up for the cooling evaporative loss)
I haven’t left the sauna since 1998 at 200deg .
You must be really hungry
@@bengifford3575 long term intermittent fasting 🤪
What amount or volume of hydration is your intake? Thank you.
Are there any studies that look at whether chlorine in heated water (showers, hot tubs) have a negative effect on the body? I’m thinking about inhalation of the these vapours.
Different public saunas run at different temps - I'd be very interested to know if there is any data or hypotheses on temp/time correlation. How long should I stay if the sauna is 160?
Your complexion looks amazing. Better than normal maybe. Not that it didn’t look good before
Heavily filtered
Thank you
i only have a steam room in my area i hope it gives me he same benefit
Sauna blanket user here. Set my timer for 30 min and it us starts getting uncomfortable ~ 20 min or so. Sing a song, close your eyes and pray for England - whatever and I make it to 30 min ev time. What I'm saying is you can always push past your discomfort👍
Pray for the immigration or against it?
Never heard of that🙏👍
Cheers Gary v 😂
@@ravkue6336 Actually meant to be a a play on Queen Victoria's line about sex "..close your eyes and pray for England." however right now pray however you want - I'm praying for the English
I’m looking for a good sauna blanket. Which one do you have? Would you recommend it?
What’s the temperature at the bench level though?
Can an infrared sauna get similar results at a lower temperature?
I go to the sauna 14 times a week
Have studies been done using a steam room alone or with the dry sauna?
Most homeowners in the US have infrared sauna and that temperature at the highest goes to 140. I break a little sweat but that's it. Is this beneficial?
How does steam saunas compare to dry sauna. Because at 15min in a steam sauna around 130 degrees feels just as hot if not hotter than 170 degrees in a dry sauna for 20 min
As someone with a sauna and a hot tub, I find the hot tub is much harder to stay in. I can do a 20-40 min sauna at 85 degrees celsius, but can only do a hot tub at 43 degrees celsius for around 15 minutes. My guess would be that it has the same affect as a sauna for anyone wondering
Hot tubs are way hotter and more painful at way lower temperatures compared to saunas
@Retrosenescent yeah its weird how a sauna can be literally twice as hot as a hot tub but the hot tub is far more intense. I'd like to know the science behind it if anyone knows...
@@dopamine-87Air is a poor conductor of heat, and perspiration also helps in the sauna. A hot bath probably has a somewhat different effect.
Is IR sauna blanket counts as a good sauna? The temp goes only to 75C.....
Ancient history, for quite a while I did Epsom salt hot baths, didn't notice much, besides the oily film feel of my skin. Maybe return to the regimen.
I wonder about benefits of these extreme long stays in sauna vs cycles of 15min 85C sauna and then an immidiate cold plunge and again sauna.
I personally prefer to make cycles. Wait until the maximum in sauna, then a plunge until heart slows down, then again into sauna. And take like 2 hours for this if possible.
Hard to find home saunas that are not infa red (lower temp).
Any recommendations for a high temp dry sauna to buy?
@@Grumpyoldman666
For some things and different things, yes.
It’s also because of the lower temp, they are more comfortable.
Amazed she doesn’t address confounding factors - healthy user bias. If people are fitter they are more likely to use sauna 5x a week and also be able to handle it for longer. A 450lb smoker with diabetes isn’t going to go in a 175degree sauna for 20 minutes or any minutes.
She's literally discussing her own protocol....
Curious, how does a steam room equate to a sauna? What does the data say about benefits from a steam room regarding HSP and lowering all-cause mortality?
Great question. Rhonda mentioned in another podcast that she personally goes for a HR between 120-130. Seems to me it’s not really so much about steam or sauna but it’s cardiovascular effects.
Yet more information that I wish I had know 40 years ago... now in the sauna 6 days a week
From a competitive swimmer's perspective, I started using this protocol a few months ago to boost the growth hormone, but you (Rhonda) are mentioning the humidity levels at 10-20 %. I usually go to my local La Fitness and after a hard gym session, I use their sauna and the saunas there are at around 170 degrees which is great, but the humidity levels there are 40% at the lowest and sometimes at 60%. I started out with about 8 minute sessions, and now I am at around 16 minute sessions.
As a competitive athlete, I can handle the uncomfortable, but I can't even imagine going to 30 minutes at this point. My next goal is to reach 20 min session one day. So, perhaps the humidity is what makes it so much harder? And if so, is there benefit being in a more humid sauna (my only option, really), and if so, is the duration protocol the same or does it change at all?
Yes the humidity makes the heat more intense. I’m not sure what the protocol would be, if you can’t adjust the humidity maybe lower the temp some so you can stay in for 30 minutes. Then again i would keep in mind that these numbers are kinda arbitrary. They’re based of a study where the participants where in there for 30 minutes so that’s all they can speak on. Maybe your shorter more intense saunas are just as beneficial
How about sauna blankets?
Can you also do hotter for a shorter time? I do very hot baths (45 celcius), but 12-13 minutes is the absolute max i van do. Then i take a cold shower for a minute or so. 15 minutes after drying off im still sweating😅
I know there are studiess that say 20 minutes at 40-41 celcius (pretty easy for me), but would very hot bath for shorter time give the same results?
I don't have access to a sauna so hot baths are my go-to.
Is this 20-30 min all at once or broken up?
I love sauna but every time I hear the studies on sauna, I always wonder if all the positives are same for female bodies. I hope so but could it have negative effects that need to be studied further? Also wonder how sauna and cold exposure is considered in the Eastern medicine.
Interested if there is any studies in higher degree saunas. The one at my gym is usually around 190°F
I actually spoke about that recently. Here's the timestamp: ua-cam.com/video/VzsADi0wPjg/v-deo.htmlsi=QF9ro56hegA_izh9&t=3295
I get my body temperature up a few degrees with a steam shower & actually get to the point of being out of breath.
I loved her in Mad Max
My infrared sauna only reaches 150. Sad.
What about steam????
Is 220 °F for 10 minutes okay? 180 °F seems too low for me. The thermostat at the gym is mess up and got used to higher temperatures.
What lol...water boils at 220 doesn't it??
@@Renee-Heal-The-Eagle Yeah, you would think it's not possible. Sounds crazy. Do some research on Swedish saunas. They can go up to 230 °F. The temperature gauge in my gym's sauna usually reads over 245 °F (obviously wrong), so I took in a thermometer that was calibrated at boiling point (212 °F at 1 atm). It gave a temperature of 220 °F. I could only hold the thermometer with a string. It was too hot to hold the glass even for one second. I also have to wear sandals or my feet burn.
Not sure how good this is for me. When I spend ten minutes in there, I seem to be more fatigued the next day.
@@Renee-Heal-The-Eagle Correction: I meant Finnish sauna, not Swedish. Also, look up the World Sauna Championships in Finland. One contestant died in 2010 so they don't hold it anymore. They set the temperature at 230 °F. That's not the worse part. They pour a half liter of water on the rocks every 30 seconds. Air is an insulator, so in dry air, the heat transfers to your skin slowly. As they add humidity to the air, the humidity begins to transfer more heat to your skin. When I pour water on the rocks, I have to make sure I get my hand out of the way before the steam rises to my hand or it will burn me. That's probably also true at lower temperatures and that's why there are signs not to pour water on the rocks. Dry air is what makes 230 °F tolerable.
212 degrees @@Renee-Heal-The-Eagle
🎯 Key Takeaways for quick navigation:
00:55 *🌡️ Sauna temperature of around 174°F with 10-20% humidity is common in studies.*
01:50 *💪 Duration in the sauna matters; staying for about 20 minutes at 174°F reduces cardiovascular disease risk significantly.*
02:45 *🏃♂️ Personal sauna routine involves going into the sauna after high-intensity workouts, staying for 20-30 minutes at 186°F.*
05:12 *🛁 Hot baths and jacuzzis may offer similar health benefits to saunas, but further empirical evidence is needed.*
07:58 *💧 Hydration is crucial after sauna sessions to replenish lost fluids and electrolytes, with options like electrolyte supplements or green juices.*
10:40 *❄️ Transitioning from sauna to cold therapy requires caution to avoid drastic changes in blood pressure; waiting a few minutes between is recommended.*
11:48 *⏱️ Listen to your body in the sauna; discomfort and elevated heart rate indicate when to exit, typically after around 20 minutes at the recommended temperature.*
Made with HARPA AI
Have you compared an infrared sauna to a steam sauna?
yeah, infrared saunas aren't nearly as good
as you can see, sauna helps skin tremendously.
I’m trying to avoid having to wash my hair too much. Could I do two sauna sessions of 20 minutes back to back in ONE day for the same benefit as twice a week?
The OG study in Finland showed, two 30min sessions back to back (5-10min break in between) increases HGH levels 16X.
There are health experts who recommend this once per week, as to not get heat adapted and develop tolerance.
@@bull_chops thank you so much for the info!!🙏🏼☺️
@@susannahart1744 thanks 😄
I always do two sittings, 20 minutes each and try to cool down between the sittings and after. Cold shower or cold bath if available. Any data on that routine?
Suana blanket??? any info on that???
Dare I say? I guess so~ her skin looks radiant also and guessing the sauna helps there also.
I pour 4 buckets of water on my sauna furnace and still can not get it to go higher than 60 degrees celcius, how do people in finland get their saunas to almost 79 degrees celcius? they must have a bonfire inside there.
Native Americans were doing the sweat lodge ceremony, I'm betting, long before the Europeans were doing saunas. The sweat lodge ceremony is not just a physical health activity but a spiritual one that connects us with others and with the earth. Having done a few with some Native American friends, I can say it really works on all aspects.
I'm sure saunas came about during the ice age on both sides of the Atlantic. Supposedly, the Finnish sauna is thought to date back to 7,000 BC. [Obviously, it wasn't call the Finnish sauna then.]
@@jakubchrobry3701 Thanks for the historical info! So, I wonder why did the Finns start doing what became "sauna"? Who really was the first to do it, Native Americans or Europeans? Who knows, it could even go back further, back to Asia even more than 7000BC? Were the Native Americans' ancestors in Eastern Asia doing sweat lodges before the migration to America?
Worked as a traveling nurse and I can attest to native Americans using sweat lodges for therapies. Hospital I worked at literally had couple in front of hospital. It was fascinating! Been doing it ever since!
All these numbers she quotes are a load of codswollop. What matters is how you feel. My infrared sauna doesn’t get as hot as a traditional suana but I’m sweating profusely after 5 minutes and I can’t last any longer than 20 minutes. Usually 15 minutes is enough and I’m very fit and healthy. Im currently on a lean bulk and I’ve definitely put on quite a bit of lean mass since using the IR sauna, possibly due to more growth hormone production
I have an infrared sauna also. What temperature should that be at?
@@bridge7528 I don’t think it matters too much as long as your body heats up and you get a good sweat on. Mine gets to 65 Celsius when fully heated
The hotter the better!🔥🔥🔥🔥🔥🔥🔥🔥🔥
Saunas are great but I've personally found that Saunas were nowhere close to Hyperbaric oxygen chamber therapy in terms of healing, results, better mood and mental health and huge cognitive boost.
I fared sauna? Please- does she say they are also as good(probably she prefers old school sauna because I never here her talk about what I have)
Any one know if she approves?
Mine only gets to 150 - I sweat! Stay in 30-45 min average
She has mentioned and recommended Infared several times over the years. I do 30 minutes a day at 155 and then straight to the cold plunge for 6 minutes.
Sauna is a place for enjoyment and relaxation, not achievement. You do it the way that feels comfortable to you.
You literally didn't hear a thing she said.
@@dzikijohnny Yes i did. You can´t copy somebody´s sauna routines if you want to enjoy sauna.
You have to find you own.
I rather die a few years earlier, than suffer in sauna for some theoretical health benefits.
I think I’d evaporate in sauna after 10 minutes - I sweat fairly fast and I’m a cyclist
Im in and out of a giant forge all day at work 😂 no sauna needed
If you can’t get a sauna, use your car . On a hot day get a temperature gauge.
And stay in a car for 20 mins a way .
Hey Bob just be careful with all the off gasing your vehicles interior finishings do when they heat up in the hot weather.
You are essentially inhaling all the chemicals that make up all the dash plastic and vinyl components as well as the rubber and faux leather material seats ect.
Just food for thought for your own well being.
That new car smell isn't really a good thing 😅
Honestly how many people have a home sauna? In the grand scheme of staying healthy daily saunas would not even be on my list.
If they were so effective, they would not have to be Hawked by a slew of podcasters. Kind of like AG1.
Steam room?
Hot bath+Epsom 💚, I keep at 100funtil I finished my 3 cycle of meditation, pausing for more hot water each time lol frying my balls I'm sure mood is better tho, everything I can to prevent borderline going on autopilot 🤡
My sauna only goes to 138 F
My sauna goes to 1,500 degrees F
I wonder if healthier people were just able to stay in sauna that long whereas less healthy people couldn’t do that?
You know what would be nice? if people like you and Peter Attia could give various protocols for people who don't have that much money. I have a copy of APOE4 just like you but unlike you I am not rich; my omega 3 comes almost exclusively from tins of mackerel and not caviar because that is what I can afford. It really seems like so much of this extra beneficial stuff is the province of the wealthy. I have yet to see any evidence to the contrary.
I go to a community center that has a sauna in each locker room. I pay around $30 dollars a month . You know what would be nice ? If people made an effort in life instead of expecting others to do it for them .
If saunas as so effective, then the groups of people who have used them long teem (such as in Finland) should have a significant statistical longevity over those who don’t. Data should be available it so. Another factor is that many of the people who use saunas may just tend to practice overall healthier lifestyles or be more affluent which also makes a big difference. I have watched Dr. Rhonda for quite a few years on various podcasts and am sad to report that she appears to be aging similar to most of the other cows on the plantation. Just a few more years of grazing then she will be culled out of the herd headed on to the big sauna in the hereafter.
All of the far-out stuff she advocates; Do it if you like it, but it doesn't really matter.
Nutrition and avoiding all sugar - that's what really matters.
Yes with just moderate physical exercise and decent sleep. That all the oldest people did.
@marktapley7571 Yes! All this Sitting in hot boxes and peddling a bike to nowhere for half the day, these people have way too much time on their hands.
Whenever I peddle, it's around town to do errands at least.
Good day.
Do NOT be intimidated by 170°+ comments or recommendations. That is for Finnish/rock saunas that raise core temperatures DRASTICALLY slower and less effectively than infrared saunas. As a biohacker who has spent over $200k and have laudable temperature resilience (38° degree cold for 6-10 min; 175° infrared saunas for 30 min+), a 150° IR sauna for 20-25 min is going to net well above the threshold for 99% of the population with respect to heat shock protein release.
Yeah, I use my IR sauna at 150 degrees for 35-45 minutes. I feel like it's the fountain of youth.
@@glenkrisch4844 yeah thats a good balance of temp and duration. I’ll do 164° for 25-30 or lower temp for longer
...check w medical professionals? The same ones who pushed the clot shot?
So darn tired of talk about saunas when 95% of people can’t afford this. So enjoy Rhonda; you are and have been out of touch with people for awhile now.
She doesn't even realize she emaciated.
You should do some strength training your body looks very small and your arms are just for holding your pen when you are writing your science articles!
You should keep your mouth and look in the mirror!
You should stop being a hater and get a some hobbies :)
Your opinion gives nothing to this matter 🙄
this person is flooding youtube with these simple minded vids everywhere. I am wondering what the income haul must be monthly?? 100k? More? Easiest 'doctor' scam in the world. Just say your a 'dr.' and hang out your UA-cam shingle. The same dozen people or so are all over the Tube. Do you know why? Is it their supreme altruistic purpose and mission or is it about the MONEY?
@FoundMyFitnessClips Hi Dr Patrick, High humidity & lower temp in the sauna is more unbearable for me than low humidity & higher temp. Am I still receiving the benefits of heat shock proteins when it's low temp but very high humidity?