Sauna Benefits

Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

Sauna questions answered with expert Dr. Rhonda Patrick: Infrared vs traditional saunas? Can sauna bathing lower the risk of dementia, heart disease, stroke, depression, and all-cause mortality? How exactly should we use saunas for optimal benefit (duration, frequency, temperature, etc.)?  

Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children’s Research Hospital.  Dr. Patrick is the Co-Founder of  

View Dr. Rhonda Patrick’s recent review article on saunas in Experimental Gerontology here:

Interviewer: Kyle Allred, Physician Assistant, Producer, and Co-Founder of

Topics covered:

00:00:00 – Intro to Saunas and Rhonda Patrick

00:01:04 – Summary of sauna health benefits (lowers dementia, cardiovascular, depression risk, etc.)

00:07:09 – A review article vs primary research and Dr. Jari Laukkanen

00:07:58 – More on cardiovascular benefits of sauna

00:10:48 – Does sauna use lower hypertension risk?

00:11:56 – Sauna use may improve fitness and endurance

00:14:48 – Can sauna use lower Alzheimers and dementia risk?

00:16:43 – What are heat shock proteins?

00:19:18 – Dr. Patrick’s research on amyloid-beta 42 / heat shock proteins

00:20:30 – How Rhonda Patrick became interested in Saunas

00:22:20 – Endorphins, opiate receptors, depression, and sauna use

00:26:36 – Sauna associated with lower inflammatory markers

00:27:14 – Interleukin 6 (IL-6) and sauna use

00:29:20 – Brain-derived neurotrophic factor (BDNF) and neuroplasticity

00:32:01 – More cellular repair mechanisms (NRF2) and hormesis

00:34:00 – Eustress and intermittent fasting

00:37:38 – Sauna and muscle atrophy

00:39:54 – Excretion of heavy metals and toxins through sweat

00:41:58 – Heart rate variability and sauna use

00:43:30 – Sauna mimics moderate-intensity exercise

00:47:32 – What Rhonda Patrick does in the sauna

00:49:22 – Countries / cultures utilizing hyperthermia

00:51:34 – Infrared sauna benefits vs. traditional Finnish sauna (and waon therapy) 

00:55:39 – Details about Rhonda Patrick’s sauna routine (temp., duration, dry vs. humid etc.)

01:01:43 – Utilizing sauna to extend a workout

01:02:33 – Can a long hot shower or bath mimic sauna benefits?

01:03:27 – Hydration before and after sauna bathing

01:04:36 – Cold exposure after sauna use?

01:06:24 – How to tell if in the sauna for too long?

01:08:10 – Contraindications/people who shouldn’t use sauna

01:12:28 – Continuous glucose monitors and sauna

01:14:25 – Limitations of current sauna research

01:18:06 – More on Finland and saunas

01:18:50 – More on heat shock proteins

01:19:46 – Closing thoughts 


Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine) |…

Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men (Age and Ageing) |…

Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) |…

Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology) |…

Effect of post-exercise sauna bathing on the endurance performance of competitive male runners |…

2022 World Happiness Report (Helliwell et al.) | https://happiness-report.s3.amazonaws…

Clinical trial in progress on sauna and depression run by Dr. Ashley Mason |…

Get notified of new videos by hitting the bell icon, and future sauna Rhonda Patrick videos (dr. rhonda patrick sauna info)


Category: Health
About The Author

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>