This episode features some segments taken from a recent members Q&A: foundmyfitness.com/episodes/qa-47-dr-rhonda-patrick I have these sort of live events monthly and they come with a pretty large suite of benefits, including extra member segments called Aliquots. Becoming a member supports the show and is very appreciated! Learn more here: www.foundmyfitness.com/crowdsponsor
Is most of your content off UA-cam now? I just looked, UA-cam only shows me 7-8 videos of yours for the past year, as an FYI incase that is wrong. Cheers.
You've absolutely changed my life Dr. Patrick! Whenever I chat with someone in the sauna I always make sure to tell them about you haha I'm about to turn 30 in September and I hope my good habits now will lead to a long and healthy life
@@chaunceywilliams8405 Yep they are all great. Tom Bilyeu & High Intensity Health are both great informative channels too. Oh and Andrew Huberman too!
Everyone talks about needing to be cool to sleep, I find the opposite, that I sleep best in the tropics, maybe you've finally provided a reason for this.
Hello!! I have heard from other Phder's talker about sleeping in a cool/cold room. However, many years ago, I found that if I sleep on a heated mattress pad, my sleep is sold and deep. I think the heat relaxing my muscles and calms me down. I wake up refreshed without any soreness. Just sharing my experience.
I remember when I was a kid sleeping at my grandma's... The room was cool, the duvet was heavy and it was very warm and cozy underneath it. Sleeping there was a bliss.😊
I’m a fire fighter and I know that you’ve touched on saunas in the past. A few years ago we were the second crew to go into an attic to check for hotspots, The day was hot about 97° and humid I could not tell you the temperature in the attic but it was extremely uncomfortable. did not exert myself much was up there for about 20 minutes came down and was exhausted.later that night I experienced runners high and felt like a brand new person. so I think all of what you are talking about does work. My personal experience for me to feel so good after, The heat exposure was extreme and I can’t tell you how unbearably uncomfortable that was my fight or flight was turned on I don’t know if that makes a difference, I know that’s definitely something that you can control I think if you were in a sauna you could work up to that point.
At 4:16 it sounds like you say Tumor Necrosis Factor alpha, TNFalpha, Interleukin 1, and IL-1 are the same, but TNF alpha and IL-1 are different. Loved the content!
Fine Rhonda, I'll order a bath! I've been wanting to do it for ages but only just discovered they sell inflatable tubs for those of us with wet rooms. Excited to try this out as i'm a treatment resistant insomniac & the only thing that seems to help for it is exercise and managing stress.
Used to play netball (UK) and late games at night always meant I couldn't get to sleep for hours. Loved netball but glad I stopped playing because of the sleep issues.
Dr Patrick, thank you very much for this informative video. I’ve been following you for a while now and I’m always learning something new. I love it and I appreciate all that you are doing for peoples health. Take good care and I’ll wait to see the next new topic.
I find heat is so beneficial to me, and like the firefighters comment earlier, working in a hot attic is remarkable. How does a person tolerate 176-degree sauna as that quite hot. Thanks.
My wife bought us "heavy blankets" about a month ago. It's CHANGED OUR SLEEP! We fall to sleep almost instantly & it feels like a very, very deep sleep that is extremely restful. I wonder about the science behind it, what's really happening.
Thanks for the great channel! 🙂 Would love to get your perspective (or even a review) on some of the many "greens" powders that are now being pitched on UA-cam. Lots of people seem to be raving about them, but it's hard to distinguish hype from reality. And few people have your level of knowledge of body-chemistry that might be needed to evaluate ingredients. Take care!
I haven’t measured the temperature in my (mostly) near infrared sauna, but I’m sweating profusely - dripping - after five minutes. I think many of us with NIR saunas, which have the benefit of stimulating *cellular* melatonin levels (as Roger Sehuelt points out) would benefit from an attempt to include them in discussions of heat shock proteins.
Great explanation of heat stress/exercise mechanism/studies in relation to sws improvements. Lots of supplements ive tried, melatonin seemed to do the most (but not enough; haven't tried BHB/GHB or any drugs; will try bile salts and milk thistle for helping to remove plaques, maybe?). Low fat/sugar, high fiber, eaten mostly earlier in the day all helps. Sounds did squat.
I was fortunate that the Marines sent me to Japan at 19 yrs old, where I quickly discovered the joy of hot springs, sauna, and cold baths. I stayed 17 years, where I gained the habit of taking a hot bath every night before bed. At age 60, I still do this and the effects are incredible. Daily early morning exercise and evening hot baths have allowed me to keep the same body composition as when I was 25. Admittedly, I’m not quite as strong or supple as then, but pretty darn close.
I was going to start giving my 65 y.o. brother with stage four prostate cancer (which has metastasized in bones) who is also diabetic and is recovering from a Hemohaghic stroke either Prostaphane or Avmacol - could you please explain why one might be better than the other? It’s either that or palliative care and morphine. 4:06 please TY
Fasting mimicking diet of only pure fat from butter and coconut oil and tea or some other glutamine blocker like a isoleucine form plus sulforynera from broccoli and some vegetable to close off the sugar and glutamine backdoors as well as chemotherapy blasts 48+hours into the fast. Liposomal Quercetin and Apigenin. it's either that OR GO BUST! (A elderly friend of mine here is a ex smoker so we have similar reasons about potential lung cancer) -Keto meat based sprinter
According to sleep insights which is built into our bed, I'm getting more deep sleep with Vick's Pure ZZZs with passion flour, hops, and valerian for $6/mo.
I wonder what state of the art sleep study assessments of slow wave sleep quality and duration indicate? It seems pretty subjective trying to assess impressions of sleep quality w/o such information from high quality sleep study?
Heating E. coli to 42 C for just a couple of min increases heat shock proteins. Cooling them can produce cold shock proteins. I wonder if our gut microbiome can be superactivated by the same tricks of heating and cooling our external body? Has anyone tested the heating and cooling effects on our gut microbiomes?
Could the increase in prolactin mean that testosterone is decreased? I think I heard Huberman say that they work in a seasaw fashion. As for the cold shower after a sauna before bedtime, I'm a little hesitant because the cold shock can raise adrenaline and counteract some of the sleep benefits of the sauna. It does take me quite a while to cool down though, so maybe I should find a cold but not too cold temperature to cool down more quickly without raising adrenaline.
I've taken cold showers and gone to sleep right after. But you might want to take a cold shower that is not so cold as to shock you, so it is comfortably cold so it cools down your body temperature, but it doesn't spike your adrenaline.
I have purchased a steam sauna on amazon and was wondering if it has the same benefits and if there is any concern with steam saunas? I know there is a plastic tube and bowl that pump the steam inside, not sure if that is a concern as well.
They probably confer similar biological action. It's heat stress, after all. Here's a more long-winded take on that: ua-cam.com/video/YUnDkqjncSM/v-deo.html
Dry infra red saunas (like mine) just don't get anywhere near 80C. How about some benefits/details about ifrared sauna use and GH stimulation? Thank you!
Yes, but is the deep tissue penetration of NIR heating more deeply than skin sensitivity of heat, and does core temperature increase more than perceived?
I walk in the morning, then lately i been walking in the evening (~6pm). Almost always sunny, and it really feels like my skin warms up. I been getting tired earlier than normal. I wonder if this late day sun exposure (warming up my skin) has been slightly mimicking this sauna therapy. And raising that heavy eyed type sleepiness raising hormone you were talking about. Adenosine?
Does steam sauna vs dry heat sauna make a difference? I'm tempted to buy one of these portable steam saunas that go up to 220 degrees, but if the benefits are not the same, I don't want to waste my money/time.
They probably confer similar biological action. It's heat stress, after all. Here's a more long-winded take on that: ua-cam.com/video/YUnDkqjncSM/v-deo.html
I wonder if we were actually measuring the differences if there would be an improvement? Without real actual measurement the experiment may be very subjective.
While this probably doesn’t apply to the audience here, if you’re a competitive athlete and have an event the next morning, sauna before bed may not be a great idea. There is some indication sauna may depress performance.
A session in a sauna will dehydrate you and reduce your electrolytes. I have noticed that if I use the sauna, my strength capacity is reduced for a couple days.
@@80snostalgiacritic60 Since sauna’s beneficial effects are short term I’d expect any detrimental effects to be short term. If you’re having negative effects 36-48 hours later either you’re doing something insane in the sauna or there’s an issue elsewhere.
It seems like many effects desired to be initiated via sauna are for longer term benefit. I'm thinking about research suggesting autophagy and mitophagy increases?@@DavidFobare
@@80snostalgiacritic60 So take some electrolytes before going in, make a drink with a splash a of salt, or soda water (already salted), or coconut water, whatever it takes.
I’m jealous of people who can do this. I have a hot tub and infrared sauna right outside my bedroom. I have to be sure to use them no later than 4pmish because I will inevitably be way too hot to sleep. I feel very relaxed, even sleepy, but I can’t stay asleep and don’t get into deep sleep. I wake up hot for most of the night. I have good sleep hygiene, only consume small amounts of caffeine a few days a week and not after noon, and I’m not drinking alcohol or eating just before bed. I’m baffled but I’ve given up trying because it always backfires on me.
I have taken a cold shower every time and an ice pack on the back of my neck before bed. I like the ice pack trick before bed in general. Hasn’t been enough for me post sauna though.
Please put temperatures also in celsius. Apart from being more scientific, there are many europeans who watch your channel and want to follow along too.
I have been using sauna & hot tubs for a while I recently got my sperm count and it was trashed. I went a month without heat and it went up substantially. What's the research on fertility and heat exposure?
The research shows exactly what you experienced. Hyperthermic condition will depress sperm count, but is easily reversible by cessation of heat exposure.
@@billymacdonaldPEI Tbh, I don't know, regarding the impact of hyperthermic conditioning on female fertility. I would have to defer to Dr Rhonda Patrick @FoundMyFitness on this one.
Terrible idea. It will not be hot enough to elicit a heat-shock protein response, and if you sleep with that it will reduce your sleep quality, since you should sleep cold.
@@fred.flintstone4099 on timestamp 13:11, she did mention a temperature at 104 (not enough to induce heat-shock protein response) would work. As long as you're covered from the shoulders down, an electric blanket should reach 104 degrees.
For as much as you promote sauna use, any way you could get a discount code for your listeners from somewhere like Sauna World? A sauna is a big investment with the minimum seeming to be around $5,000 for a steam sauna.
@My Mom's Lover makes total sense. Stop complaining because I don't want an infrared sauna just because they are cheaper, yet inferior to steam saunas. Got it, thanks Dad.
For several years, I have taken a hot shower before I go to bed. Helps me get to sleep. I have a much harder time getting to sleep if I dont take a hot shower. So there ya a go. An answer to why the showers help. Thanks
Regarding growth hormone increase: 2x increase for a couple of hours doesn't sound significant at all. If, let's say your GH was 100 units (making numbers up) each hour then in a full day that's 2400 units of GH. If, for two of those hours, it was doubled (so 400 units for two hours instead of 200) that totals 2600 units. The difference between 2400 units and 2600 units per 24 hour period doesn't sound significant. Saying GH increases 2 fold I think might mislead people.
"Scientific studies show...." Heat therapy, cold therapy... fill-in-the-blank-therapy. "...may improve overall health". Meanwhile some of those health advocates with their nose deep in these studies actually took "the poke with unknown consequences".... for an IFR of near zero.
10/10 keto meat based sprinter would listen to her over 'phytotoxins' or 'moar oxalate rich beans' idiots everyday along with a oldie friend of mine as well
If you dont have access to a sauna, you can take a pot of boiling water and sit it nicely in your car. Then get in and close all the windows. Best to do this during full sun. Enjoy!
The shot caused some side effects but saved the lives of many, many seniors, Can't have it all. Also she is fine, as are 99.5% of people who got the shot.
@@jpintero6330n oldie friend of mine would agree as well, We do FMD cycles for this to kill off specifically senescent autoimmune T cells and rebuild the T regulatory cells and naive T cells that need to be put to work. You were probably screwed either way if you were immunosenescent with really bad D3 levels as well...
My lifestyle habits • Only drink and cook with distilled water (removes 99.9% of contaminants from water leaving just H2O) (two Megahome 316 deluxe distillers (£180 each) - 4 litres each = 8 litres in 5 hours (every day/ every other day at 550 watts each = around £50 per month electric cost)) - municipal water is treated with chlorine, fluoride and synthetic vitamins, also unless the water is distilled it can’t remove toxins such as heavy metals, medications (such as agricultural run-off; antibiotics, hormones, vaccines etc.) and medications urinated by other people), microplastics, bacteria, viruses, salts, atrazine (study showed male frogs exposed to atrazine grew ovaries and could bear offspring) etc. (it is estimated there could be more than 50000 different chemicals in municipal water). Plastic from bottled water can leach into the water and is also non-distilled except nestle smart water but is in plastic and has agents added which are mentioned next • Chlorine (chloride) (swimming pools, municipal water, bottled water), fluoride (toothpaste, municipal water, bottled water), salt (diet, ocean, municipal water, bottled water), synthetic calcium (calcium carbonate (chalk)) (synthetic vitamins, toothpaste, white flour, municipal water, bottled water) are calcifying agents which means they accumulate deposits in the pineal gland which is located in the center of the brain and is responsible for producing and secreting melatonin (energy levels and sleep) and I would also say mental lucidity and so I avoid these sources to avoid these agents Don’t put anything on skin that you wouldn’t consume because skin just absorbs it into system - • Don’t use any chemicals • Wash with distilled water (small bowl and flannels), wash hair by leaning forward into a big glass mixing bowl and scratching/ massaging head, I brush teeth with oral-b pro 3 electric toothbrush without toothpaste and humble co plant-based floss picks, wash hands with distilled water • Use IKEA natural rubber gloves (£1 each) when working with municipal water, if get any on skin I rub it off on my clothes • Wash clothes the old fashion way - repeatedly squeeze it in a bowl with distilled water or collected rainwater which is distilled water (evaporates to gas state leaving contents on the ground then falls as pure water), to remove stains I use a scrubbing brush. Every while wash clothes in washing machine with Nellie’s laundry soda and Dettol laundry cleanser, rinse cycle, then wash in distilled water. Don’t wash bed linin and just turn inside out after one month then replace with new ones every 2 - 3 months. I use a £3 cotton sheet to go over the top of my sheet and lay on that so it preserves the under sheet and the £3 one can be replaced more frequently cheaply. Duvets washed at laundrettes • Only use pure cotton clothing (or pure wool) and pure cotton bed-linen because plastic (polyester, nylon, polyamide etc.) off-gasses (chemicals released as gas) which enter the body (I use; M&S 10.5 tog duck feather double duvet with cotton outer, M&S firm duck feather pillows with cotton outer, in summer soak and sleep 2.5 tog pure cotton double duvet, amazon NIYS cotton sheet king £14 (I use mattress suspenders to hold it on), amazon linens world cotton duvet cover double with two pillow cases £20) (take linen if go to a hotel) Reducing stress and blood pressure • Mindfulness moments of stopping for periods of deeper breathing and checking in with heart beat and blood flow • Slowing down thought - maybe try thinking or talking like Severus Snape from Harry Potter or agent Smith from the matrix: clear, calm and calculated Fasting every so often • Eat last meal early then don’t eat again until same time next day • Fasting makes the body go into autophagy where cells that are dysfunctional undergo ‘pruning’ and processes that are unnecessary are put on hold because the body prioritizes survival • (Consult with doctor if necessary and increase calorie intake so to not lose weight) Exercise • Jogging, light-weight and bodyweight exercises • Helps with feeling tired to promote sleep and feel-good chemicals to improve mental health Diet • Try to eat only organic whole foods (free from pesticides and in case of animal products antibiotics and hormones) • Don’t eat fish because of heavy metals, microplastics and fluoride content • Don’t eat added sugar or sugary foods or added salt or salty foods • Use distilled water and wipe cooking-ware, plates and bowls with a tea towel before using and wipe cutlery with a tea towel to get soap film off before using which can damage gut lining and kill microbiome • Use glass cup/ mug, use BPA free plastic for water bottles and food containers (sistema) and use PTFE/ teflon and PFOA free cooking-ware (procook professional ceramic) • I have noticed in the past some foods can have an associated effect (such as heavy metals or calcifying agent), because of this to try new foods I take a small bite and wait an hour and don’t eat at restaurants Blue light • Minimize/ eliminate blue light exposure which is strong enough to damage the eyes and suppress melatonin production which prevents sleep (bright tells circadian rhythm its sunrise/ daytime and time to produce energy) • Use a low lumen projector (ViewSonic M1 mini (120 lumens)) with settings on low brightness and orange tint • Put night light mode on laptop • Wear orange tinted blue light blocking glasses (UVEX skyper with a pair of no cry over the top) • Put night light mode on phone and use anti-blue light tempered glass screen cover Sleep • No blue light sources one hour before bed • Don’t sleep with phone by bed/ put it furthest away or turn it off or on flight mode • Turn off electricals that don’t need to be on and don’t sleep with head on side of the bed next to a wall because electrics are interpreted by the brain the same way that light is and so it’s like trying to sleep with a light on • Sleep with a fan (EasyAcc mini)
Always when I want to improve my sleep with Sauna, I end up with a runny nose and a weird feeling in the evening, higher heart rate at night and I feel totally exhausted next morning. What am I doing wrong? I go 15 mins on around 80-90 degrees btw. Anyone? 🙏🏻🥹
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
This episode features some segments taken from a recent members Q&A: foundmyfitness.com/episodes/qa-47-dr-rhonda-patrick I have these sort of live events monthly and they come with a pretty large suite of benefits, including extra member segments called Aliquots. Becoming a member supports the show and is very appreciated! Learn more here: www.foundmyfitness.com/crowdsponsor
Is most of your content off UA-cam now? I just looked, UA-cam only shows me 7-8 videos of yours for the past year, as an FYI incase that is wrong. Cheers.
You've absolutely changed my life Dr. Patrick! Whenever I chat with someone in the sauna I always make sure to tell them about you haha I'm about to turn 30 in September and I hope my good habits now will lead to a long and healthy life
Rhona along with Peter Attia and Robert Lustig have changed my life.
@@chaunceywilliams8405
Yep they are all great. Tom Bilyeu & High Intensity Health are both great informative channels too. Oh and Andrew Huberman too!
Heck yeah! 🙌🏽💪🏽
I sleep with foam ear buds that block out sound. It really helps with deep sleep❤
Everyone talks about needing to be cool to sleep, I find the opposite, that I sleep best in the tropics, maybe you've finally provided a reason for this.
Dr. Patrick is numero uno!!! 🙌🏽 🧖♀️🧖♂️
Hello!! I have heard from other Phder's talker about sleeping in a cool/cold room. However, many years ago, I found that if I sleep on a heated mattress pad, my sleep is sold and deep. I think the heat relaxing my muscles and calms me down. I wake up refreshed without any soreness. Just sharing my experience.
I remember when I was a kid sleeping at my grandma's... The room was cool, the duvet was heavy and it was very warm and cozy underneath it. Sleeping there was a bliss.😊
I’m a fire fighter and I know that you’ve touched on saunas in the past. A few years ago we were the second crew to go into an attic to check for hotspots, The day was hot about 97° and humid I could not tell you the temperature in the attic but it was extremely uncomfortable. did not exert myself much was up there for about 20 minutes came down and was exhausted.later that night I experienced runners high and felt like a brand new person. so I think all of what you are talking about does work. My personal experience for me to feel so good after, The heat exposure was extreme and I can’t tell you how unbearably uncomfortable that was my fight or flight was turned on I don’t know if that makes a difference, I know that’s definitely something that you can control I think if you were in a sauna you could work up to that point.
Excellent podcast as usual with the wonderful Dr. Rhonda Patrick. Thank you!
Great content! Thank you for the short segments.
At 4:16 it sounds like you say Tumor Necrosis Factor alpha, TNFalpha, Interleukin 1, and IL-1 are the same, but TNF alpha and IL-1 are different. Loved the content!
This is genuinely extraordinary. I read a book with a similar theme, and it was incredible. "Better Sleep Better Life" by William Brook
I always sleep better after taking a long hot bath. Cooling down afterwards preps you for sleep.
Fine Rhonda, I'll order a bath! I've been wanting to do it for ages but only just discovered they sell inflatable tubs for those of us with wet rooms. Excited to try this out as i'm a treatment resistant insomniac & the only thing that seems to help for it is exercise and managing stress.
Used to play netball (UK) and late games at night always meant I couldn't get to sleep for hours. Loved netball but glad I stopped playing because of the sleep issues.
Thanks Dr. Rhonda Patrick!
Dr Patrick, thank you very much for this informative video. I’ve been following you for a while now and I’m always learning something new. I love it and I appreciate all that you are doing for peoples health. Take good care and I’ll wait to see the next new topic.
I find heat is so beneficial to me, and like the firefighters comment earlier, working in a hot attic is remarkable. How does a person tolerate 176-degree sauna as that quite hot. Thanks.
Love me some Dr Patrick!
Thanks so much for this latest video. It is another gem thhat is full of useful information.
My wife bought us "heavy blankets" about a month ago. It's CHANGED OUR SLEEP! We fall to sleep almost instantly & it feels like a very, very deep sleep that is extremely restful. I wonder about the science behind it, what's really happening.
What are "heavy blankets" and what one would you recommend? Thank you.
Weighted blankets?
cooler body temp
@@franhar8292 It is weighted blankets with tennis balls inside them.
Thanks for the great channel! 🙂 Would love to get your perspective (or even a review) on some of the many "greens" powders that are now being pitched on UA-cam. Lots of people seem to be raving about them, but it's hard to distinguish hype from reality. And few people have your level of knowledge of body-chemistry that might be needed to evaluate ingredients. Take care!
Thank you Dr Patrick. Very informative.
Thank you, Doctor!
My pleasure!
I haven’t measured the temperature in my (mostly) near infrared sauna, but I’m sweating profusely - dripping - after five minutes. I think many of us with NIR saunas, which have the benefit of stimulating *cellular* melatonin levels (as Roger Sehuelt points out) would benefit from an attempt to include them in discussions of heat shock proteins.
Have there been enough studies regarding NIR saunas and heat shock proteins?
Good stuff as usual.
Great explanation of heat stress/exercise mechanism/studies in relation to sws improvements. Lots of supplements ive tried, melatonin seemed to do the most (but not enough; haven't tried BHB/GHB or any drugs; will try bile salts and milk thistle for helping to remove plaques, maybe?). Low fat/sugar, high fiber, eaten mostly earlier in the day all helps. Sounds did squat.
I was fortunate that the Marines sent me to Japan at 19 yrs old, where I quickly discovered the joy of hot springs, sauna, and cold baths. I stayed 17 years, where I gained the habit of taking a hot bath every night before bed. At age 60, I still do this and the effects are incredible. Daily early morning exercise and evening hot baths have allowed me to keep the same body composition as when I was 25. Admittedly, I’m not quite as strong or supple as then, but pretty darn close.
Thank you very very much ❤❤😊
Awesome info!
after 17 years of law enforcement with swing shift, and 0 to 5 minutes of deep sleep a night, I’m gonna give this a try🙏🙏💪
I feel for ya.
thank you !!!!!
So good, thanks! Do you ever do local lectures or events? Still in San Diego county right?
Thanks. I wonder about the temp threshold in water or air for collagen damage in the skin.
Thank you. ❤
Dr Rhonda, you look like you are getting younger.
could this be achieved in a shower? I can´t possibly access a sauna or tub.
Can’t wait.
I was going to start giving my 65 y.o. brother with stage four prostate cancer (which has metastasized in bones) who is also diabetic and is recovering from a Hemohaghic stroke either Prostaphane or Avmacol - could you please explain why one might be better than the other? It’s either that or palliative care and morphine. 4:06 please TY
Fasting mimicking diet of only pure fat from butter and coconut oil and tea or some other glutamine blocker like a isoleucine form plus sulforynera from broccoli and some vegetable to close off the sugar and glutamine backdoors as well as chemotherapy blasts 48+hours into the fast. Liposomal Quercetin and Apigenin. it's either that OR GO BUST! (A elderly friend of mine here is a ex smoker so we have similar reasons about potential lung cancer) -Keto meat based sprinter
If we use a sauna everyday before bed, will a tolerance build up over time and it'll become less effective?
yes. most effective by varying the temperature safely so you always trigger the stimulant
You can mitigate any build up of tolerance to heat exposure by setting yourself on fire, I usually use petrol as a fuel source. Hope this helps 🙏
@@zacmacnish LOL
@@zacmacnish only worked once for me, boy did I sleep though.
According to sleep insights which is built into our bed, I'm getting more deep sleep with Vick's Pure ZZZs with passion flour, hops, and valerian for $6/mo.
When do you think it would be ok to use the sauna again after having a knee scope surgery?
I wonder what state of the art sleep study assessments of slow wave sleep quality and duration indicate? It seems pretty subjective trying to assess impressions of sleep quality w/o such information from high quality sleep study?
Is there any benefit to sleep by supplementing with creatine + exercising . Creatine = more atp = more adenosine ?
Cool!
Hmm.. so what if I do two 90-deg C sessions with icebath in between for cooling?
Heating E. coli to 42 C for just a couple of min increases heat shock proteins. Cooling them can produce cold shock proteins. I wonder if our gut microbiome can be superactivated by the same tricks of heating and cooling our external body? Has anyone tested the heating and cooling effects on our gut microbiomes?
Could the increase in prolactin mean that testosterone is decreased? I think I heard Huberman say that they work in a seasaw fashion.
As for the cold shower after a sauna before bedtime, I'm a little hesitant because the cold shock can raise adrenaline and counteract some of the sleep benefits of the sauna. It does take me quite a while to cool down though, so maybe I should find a cold but not too cold temperature to cool down more quickly without raising adrenaline.
I've taken cold showers and gone to sleep right after. But you might want to take a cold shower that is not so cold as to shock you, so it is comfortably cold so it cools down your body temperature, but it doesn't spike your adrenaline.
Dr. Patrick thank you for sharing your knowledge. Is there any chance heating yourself up with an electric blanket help any?
thanks
Wondering if the 30-60minutes between sauna sessions is optimal or if 2x per day maybe 10-14 hours between them.
I have purchased a steam sauna on amazon and was wondering if it has the same benefits and if there is any concern with steam saunas? I know there is a plastic tube and bowl that pump the steam inside, not sure if that is a concern as well.
They probably confer similar biological action. It's heat stress, after all. Here's a more long-winded take on that:
ua-cam.com/video/YUnDkqjncSM/v-deo.html
I’ve read that sauna improves slow-wave sleep, but has adverse effects on REM sleep
Interesting. I can’t sleep if I m too hot or don’t have ice cold shower before sleep. 🤷🏻♂️
exercices before bed ?
I always sleep better after night sauna 16:47
Dr. Susanna Søberg has found 57 minutes of sauna per week is the sweet spot for health & happiness
57? That's a pretty specific number. I wonder how she reached that conclusion
@@80snostalgiacritic60 I have found that 59 minutes per week works better for me.
Is there much data on hot showers before bed?
I’d like to know as well. Makes me feel sleepy if I shower an hour before bed. Just gotta cool off
@@Kananaboo I love the warm feeling afterwards 😜
What is the average delta deep sleep someone should get minutes wise thanks
Dry infra red saunas (like mine) just don't get anywhere near 80C. How about some benefits/details about ifrared sauna use and GH stimulation? Thank you!
Yes, but is the deep tissue penetration of NIR heating more deeply than skin sensitivity of heat, and does core temperature increase more than perceived?
What about a device like a cool mitt but heat instead
I walk in the morning, then lately i been walking in the evening (~6pm). Almost always sunny, and it really feels like my skin warms up. I been getting tired earlier than normal. I wonder if this late day sun exposure (warming up my skin) has been slightly mimicking this sauna therapy. And raising that heavy eyed type sleepiness raising hormone you were talking about. Adenosine?
Does steam sauna vs dry heat sauna make a difference? I'm tempted to buy one of these portable steam saunas that go up to 220 degrees, but if the benefits are not the same, I don't want to waste my money/time.
They probably confer similar biological action. It's heat stress, after all. Here's a more long-winded take on that:
ua-cam.com/video/YUnDkqjncSM/v-deo.html
Take a look at the research of Dr Helene Langevin on fascia/connective tissue.
There may be much beneficial information for insomniacs. Please translate, so that a lay person can benefit from the ideas. HEAVY on technical jargon.
See 12:46 protocols section
@@FoundMyFitnessThank you!
I used to sit in a hot tub before trying to sleep. It was minimal benefit for me.
I wonder if we were actually measuring the differences if there would be an improvement? Without real actual measurement the experiment may be very subjective.
Chlorine.
While this probably doesn’t apply to the audience here, if you’re a competitive athlete and have an event the next morning, sauna before bed may not be a great idea. There is some indication sauna may depress performance.
A session in a sauna will dehydrate you and reduce your electrolytes. I have noticed that if I use the sauna, my strength capacity is reduced for a couple days.
@@80snostalgiacritic60 Since sauna’s beneficial effects are short term I’d expect any detrimental effects to be short term. If you’re having negative effects 36-48 hours later either you’re doing something insane in the sauna or there’s an issue elsewhere.
It seems like many effects desired to be initiated via sauna are for longer term benefit. I'm thinking about research suggesting autophagy and mitophagy increases?@@DavidFobare
@@80snostalgiacritic60 So take some electrolytes before going in, make a drink with a splash a of salt, or soda water (already salted), or coconut water, whatever it takes.
I was under the understanding that you needed to be colder while sleeping. How does this correlate with heat prior to sleep?
She proposes heat therapy some time before bedtime, at bedtime it is better at 18 degrees celcius.
I’m jealous of people who can do this. I have a hot tub and infrared sauna right outside my bedroom. I have to be sure to use them no later than 4pmish because I will inevitably be way too hot to sleep. I feel very relaxed, even sleepy, but I can’t stay asleep and don’t get into deep sleep. I wake up hot for most of the night. I have good sleep hygiene, only consume small amounts of caffeine a few days a week and not after noon, and I’m not drinking alcohol or eating just before bed. I’m baffled but I’ve given up trying because it always backfires on me.
The cooldown is so important!
I have taken a cold shower every time and an ice pack on the back of my neck before bed. I like the ice pack trick before bed in general. Hasn’t been enough for me post sauna though.
Please put temperatures also in celsius. Apart from being more scientific, there are many europeans who watch your channel and want to follow along too.
when i exercise my sauna time decreases by half.
I have been using sauna & hot tubs for a while I recently got my sperm count and it was trashed. I went a month without heat and it went up substantially. What's the research on fertility and heat exposure?
The research shows exactly what you experienced. Hyperthermic condition will depress sperm count, but is easily reversible by cessation of heat exposure.
@@Tutschel Any fertility issues with the female with heat exposure if you're trying to conceive?
@@billymacdonaldPEI Tbh, I don't know, regarding the impact of hyperthermic conditioning on female fertility. I would have to defer to Dr Rhonda Patrick @FoundMyFitness on this one.
Idk if he was kidding but Huberman said he goes into the Sauna with an icepack next to his cojones lol
Can this be applicable with steam room sessions as well?
I tend to think so. I make more direct comparisons but for different effects here: ua-cam.com/video/YUnDkqjncSM/v-deo.html
In car is also pretty hot for 30 min😃👍
What about an electric blanket?
Terrible idea. It will not be hot enough to elicit a heat-shock protein response, and if you sleep with that it will reduce your sleep quality, since you should sleep cold.
@@fred.flintstone4099 on timestamp 13:11, she did mention a temperature at 104 (not enough to induce heat-shock protein response) would work. As long as you're covered from the shoulders down, an electric blanket should reach 104 degrees.
For as much as you promote sauna use, any way you could get a discount code for your listeners from somewhere like Sauna World? A sauna is a big investment with the minimum seeming to be around $5,000 for a steam sauna.
@Pavel Z nope. They don't get hot enough, I don't like them
@@mikewalkow1860 Well then stop complaining
@My Mom's Lover makes total sense. Stop complaining because I don't want an infrared sauna just because they are cheaper, yet inferior to steam saunas. Got it, thanks Dad.
A hot shower.does help my sleep.😀🥰
For several years, I have taken a hot shower before I go to bed. Helps me get to sleep.
I have a much harder time getting to sleep if I dont take a hot shower.
So there ya a go. An answer to why the showers help.
Thanks
the bad thing about sauna is that the infrared radiation ages the skin, when I am too long in it I can notice the hyperpigmentation and red spots
Regarding growth hormone increase: 2x increase for a couple of hours doesn't sound significant at all. If, let's say your GH was 100 units (making numbers up) each hour then in a full day that's 2400 units of GH. If, for two of those hours, it was doubled (so 400 units for two hours instead of 200) that totals 2600 units. The difference between 2400 units and 2600 units per 24 hour period doesn't sound significant. Saying GH increases 2 fold I think might mislead people.
Doesn’t work for me… Quite the opposite, I cannot fall asleep after sauna….
I thought I was the only one! You're not alone.
"Scientific studies show...." Heat therapy, cold therapy... fill-in-the-blank-therapy. "...may improve overall health". Meanwhile some of those health advocates with their nose deep in these studies actually took "the poke with unknown consequences".... for an IFR of near zero.
To her detractors: I'm not throwing this babe out with your bathwater.
10/10 keto meat based sprinter would listen to her over 'phytotoxins' or 'moar oxalate rich beans' idiots everyday along with a oldie friend of mine as well
No one can tell me I can’t lock my dog in the car anymore
How hot is too hot? Ive been in saunas up to 230 degrees F.
The research seems to suggest hotter is better, although studies of best sauna heat(/type) for promoting health haven't happened yet
I thought we wanted to be cool when we sleep. Or maybe that’s just the room. 🤷🏻♂️
You're right, you should not sleep in the sauna 😅 The bedroom should be around 64 fahrenheit 🤤
Jeez dr Patrick I work 12 hr overnight shifts am I doomed to die young with Alzheimer’s? I’m concerned.
Sexual activity. are we talking the act of having sex or orgasm? Also orgasm w ejaculation?
If you dont have access to a sauna, you can take a pot of boiling water and sit it nicely in your car. Then get in and close all the windows. Best to do this during full sun.
Enjoy!
Unfortunately none of these work for the millions of people who suffer from insomnia
A hot shower?
Is she ever going to apologize for promoting the clot shots?
The shot caused some side effects but saved the lives of many, many seniors, Can't have it all. Also she is fine, as are 99.5% of people who got the shot.
@@jpintero6330n oldie friend of mine would agree as well, We do FMD cycles for this to kill off specifically senescent autoimmune T cells and rebuild the T regulatory cells and naive T cells that need to be put to work. You were probably screwed either way if you were immunosenescent with really bad D3 levels as well...
I use my infrared sauna and recumbent bike 🧖 3-5 times a week in-between weight lifting days
My lifestyle habits
• Only drink and cook with distilled water (removes 99.9% of contaminants from water leaving just H2O) (two Megahome 316 deluxe distillers (£180 each) - 4 litres each = 8 litres in 5 hours (every day/ every other day at 550 watts each = around £50 per month electric cost)) - municipal water is treated with chlorine, fluoride and synthetic vitamins, also unless the water is distilled it can’t remove toxins such as heavy metals, medications (such as agricultural run-off; antibiotics, hormones, vaccines etc.) and medications urinated by other people), microplastics, bacteria, viruses, salts, atrazine (study showed male frogs exposed to atrazine grew ovaries and could bear offspring) etc. (it is estimated there could be more than 50000 different chemicals in municipal water). Plastic from bottled water can leach into the water and is also non-distilled except nestle smart water but is in plastic and has agents added which are mentioned next
• Chlorine (chloride) (swimming pools, municipal water, bottled water), fluoride (toothpaste, municipal water, bottled water), salt (diet, ocean, municipal water, bottled water), synthetic calcium (calcium carbonate (chalk)) (synthetic vitamins, toothpaste, white flour, municipal water, bottled water) are calcifying agents which means they accumulate deposits in the pineal gland which is located in the center of the brain and is responsible for producing and secreting melatonin (energy levels and sleep) and I would also say mental lucidity and so I avoid these sources to avoid these agents
Don’t put anything on skin that you wouldn’t consume because skin just absorbs it into system -
• Don’t use any chemicals
• Wash with distilled water (small bowl and flannels), wash hair by leaning forward into a big glass mixing bowl and scratching/ massaging head, I brush teeth with oral-b pro 3 electric toothbrush without toothpaste and humble co plant-based floss picks, wash hands with distilled water
• Use IKEA natural rubber gloves (£1 each) when working with municipal water, if get any on skin I rub it off on my clothes
• Wash clothes the old fashion way - repeatedly squeeze it in a bowl with distilled water or collected rainwater which is distilled water (evaporates to gas state leaving contents on the ground then falls as pure water), to remove stains I use a scrubbing brush. Every while wash clothes in washing machine with Nellie’s laundry soda and Dettol laundry cleanser, rinse cycle, then wash in distilled water. Don’t wash bed linin and just turn inside out after one month then replace with new ones every 2 - 3 months. I use a £3 cotton sheet to go over the top of my sheet and lay on that so it preserves the under sheet and the £3 one can be replaced more frequently cheaply. Duvets washed at laundrettes
• Only use pure cotton clothing (or pure wool) and pure cotton bed-linen because plastic (polyester, nylon, polyamide etc.) off-gasses (chemicals released as gas) which enter the body (I use; M&S 10.5 tog duck feather double duvet with cotton outer, M&S firm duck feather pillows with cotton outer, in summer soak and sleep 2.5 tog pure cotton double duvet, amazon NIYS cotton sheet king £14 (I use mattress suspenders to hold it on), amazon linens world cotton duvet cover double with two pillow cases £20) (take linen if go to a hotel)
Reducing stress and blood pressure
• Mindfulness moments of stopping for periods of deeper breathing and checking in with heart beat and blood flow
• Slowing down thought - maybe try thinking or talking like Severus Snape from Harry Potter or agent Smith from the matrix: clear, calm and calculated
Fasting every so often
• Eat last meal early then don’t eat again until same time next day
• Fasting makes the body go into autophagy where cells that are dysfunctional undergo ‘pruning’ and processes that are unnecessary are put on hold because the body prioritizes survival
• (Consult with doctor if necessary and increase calorie intake so to not lose weight)
Exercise
• Jogging, light-weight and bodyweight exercises
• Helps with feeling tired to promote sleep and feel-good chemicals to improve mental health
Diet
• Try to eat only organic whole foods (free from pesticides and in case of animal products antibiotics and hormones)
• Don’t eat fish because of heavy metals, microplastics and fluoride content
• Don’t eat added sugar or sugary foods or added salt or salty foods
• Use distilled water and wipe cooking-ware, plates and bowls with a tea towel before using and wipe cutlery with a tea towel to get soap film off before using which can damage gut lining and kill microbiome
• Use glass cup/ mug, use BPA free plastic for water bottles and food containers (sistema) and use PTFE/ teflon and PFOA free cooking-ware (procook professional ceramic)
• I have noticed in the past some foods can have an associated effect (such as heavy metals or calcifying agent), because of this to try new foods I take a small bite and wait an hour and don’t eat at restaurants
Blue light
• Minimize/ eliminate blue light exposure which is strong enough to damage the eyes and suppress melatonin production which prevents sleep (bright tells circadian rhythm its sunrise/ daytime and time to produce energy)
• Use a low lumen projector (ViewSonic M1 mini (120 lumens)) with settings on low brightness and orange tint
• Put night light mode on laptop
• Wear orange tinted blue light blocking glasses (UVEX skyper with a pair of no cry over the top)
• Put night light mode on phone and use anti-blue light tempered glass screen cover
Sleep
• No blue light sources one hour before bed
• Don’t sleep with phone by bed/ put it furthest away or turn it off or on flight mode
• Turn off electricals that don’t need to be on and don’t sleep with head on side of the bed next to a wall because electrics are interpreted by the brain the same way that light is and so it’s like trying to sleep with a light on
• Sleep with a fan (EasyAcc mini)
Always when I want to improve my sleep with Sauna, I end up with a runny nose and a weird feeling in the evening, higher heart rate at night and I feel totally exhausted next morning. What am I doing wrong? I go 15 mins on around 80-90 degrees btw. Anyone? 🙏🏻🥹
What time are you going into the Sauna?