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emerging evidence suggests that there's a lot of synergy and overlap between exercise and sauna therapy in today's show we're going to review that evidence and talk about how you can maximize the health benefits from both exercise and sonotherapy when it comes to metabolic Health reducing your risk for cardiovascular disease and cardiovascular disease related complications and even assisting in weight loss this there's been several recently published studies that we're going to dive into that I think are very fascinating and one paper we're going to lean on with regards to providing some concrete evidence for this hypothesis again that exercise and sonotherapy are synergistic modalities that can help to optimize your health was recently published in Mayo Clinic proceedings titled does the combination of finished sauna bathing and other lifestyle factors confer additional health benefits a review of The Evidence this was published by Yari laukanin who has published a lot of different studies when it comes to the risk reduction from cardiovascular disease and dementia and Alzheimer's with regards to sauna therapy and we know there's a lot of great research supporting the benefit it's of sauna therapy including several
observational and Interventional studies suggesting that regular or frequent sauna bathing reduces the risk of vascular and non-vascular diseases such as hypertension cardiovascular disease mortality sudden cardiac death stroke dementia venous thromboembolism all cause mortality lung diseases psychotic disorders and also improvements in musculoskeletal disorders such as osteoarthritis rheumatoid arthritis fibromyalgia even reduction in cova-19 disease severity improvements in lung conditions chronic bronchitis as well as chronic obstructive pulmonary disease and even extension of lifespan so there's a lot of great things we're going to talk about including the beneficial effects of sauna bathing on adverse outcomes have been linked to its reduction in blood pressure anti-inflammatory properties antioxidant properties cytoprotective properties stress reduction properties and I will add improvements in sleep and Sleep Quality and the synergistic effect on the cardiovascular on the carvascular circulatory and immune functions
evidence suggests that frequent sauna bathing is an emerging protective risk factor that may augment The Beneficial effects of other protective lifestyle factors such as physical activity cardiorespiratory Fitness like aerobic fitness and attenuate or offset the adverse effects of other risk factors such as high blood pressure systemic inflammation and low socioeconomic status and I think that's really important to recognize that this could be a public health tool to impact or mitigate the health effects of processed food consumption sedentary activity stress and like so I think we should be having sauna therapy you know centers maybe making this more accessible to the public and not sort of relegated to something for people who have affluence I think this would be really beneficial so one of the papers that you really need to know about and this was actually published in the Journal of the American Medical Association this is from the kiopio heart disease risk factor study this is an ongoing study that is almost as old as I am this is about 39 years old here this has been going on since 9
1984 an ongoing cohort in Finland which found a 63 risk reduction in sudden cardiac death if you go in the sauna four days per week and a 40 reduction in all-cause mortality again this was published in none other than the Journal of the American Medical Association so if that doesn't wake you up to the idea that going in the sauna is worthwhile spending the time to listen to an audiobook check out linkist read some scientific articles like we like to do on the show we like to link all of this the show notes and the articles that we talk about in the details here in the link below so you can check that out another study that will be in the link below here is titled sauna bathing is associated with reduced carvascular mortality and improves risk prediction in men and women a prospective cohort study and essentially what this particular cohort study found in this was published in the BM BMC medicine this is an Open Access Journal again essentially an inverse relationship between sauna therapy and carvascular disease and you can see here in this image Improvement in nitric
oxide activity and bioavailability Improvement in Endo field Leo function a reduction in blood pressure even a reduction in triglycerides and Improvement in HDL cholesterol which is great a decrease in high sensitivity C-reactive protein a reduction in reactive oxygen species these are free radical species an improvement in immune system functionality so this was really big I shared this image all throughout the cover 19. this was I mean January 2020 was when I started talking about sonotherapy as a immune modulatory therapy a lot of people call me a quack and an idiot I'm not going to listen to you Mike you're just a nutritionist whatever but you know the first time I got coveted in 2020 it was literally I got a backache for a couple days and I lost my sense of smell for a little while right so in the five years leading up to that and then throughout the pandemic I was using the sauna regularly and so I think this is really important for people to recognize also a reduction in arterial stiffness and an improvement in arterial compliance I want to highlight this because all throughout covid and even today this still holds true the number one leading cause of
mortality in most developed countries is cardiovascular disease and so the all statistics suggests that the reason why you will prematurely die is probably from a cardiovascular or cerebrovascular disease like having a stroke and so if there's one thing that you can do in addition to exercising regularly walking lifting weights is going in the sauna at least four days per week so one of the tools that I recommend is the high-tech Health infrared sauna go check them out you can tell them that high intensity Health sent you they will waive the shipping this is a great at home unit we also have the sauna blanket from Bond charge that is a great unit as well I'll put that in the description below and we have related videos all about which sauna is best whether it's a finished sauna whether it's an infrared sauna you know I'm biased because I have a classic finish on it with a Wood-Fired stove from Kuma Lampa so that's a great product but also you know it's more involved you know you don't just hit a button and turn it on you have to start a fire so it really depends upon how serious you are about this where you live if you're a traveler traveling
nurse Healthcare practitioner entrepreneur maybe you don't have access to it so start with this on a blanket move into an infrared sauna and then build a sauna in your backyard if you have the wherewithal and certainly last but not least join a gym who has a nice sauna so I really want to get to the research finding that regular sign of therapy paired with exercise actually improves fat reduction but first just want to thank you all for being here as always hit that like button leave a comment below if you're enjoying this research and review so since we're talking about the sauna it's really important to recognize that part of house on a benefits you is getting you hot and what that does is causes you to sweat to dissipate body heat and in that sweat you release heavy metals and disrupting chemicals possibly phthalates and BPA and all the nasty things but when you're sweating you can become dehydrated so it's really important to support healthy hydration one tool that we offer over at myoscience is a unique combination of electrolytes paired with creatine to help optimize hydration as well as athletic performance so this is a tool over 615 customers have reviewed in the last year over at myoscience.com
just want to share with you two recent reviews Nikki says the best electrolyte I've ever tried love it tastes great and reduce my cramping and it also has creatine also Sophia recently recently reviewed just yesterday although I have been using electrolytes for a very long time I still suffered from cramping I have wanted to try the electrolyte sticks before this this last year I think I needed them the creatine has an extra benefit I think it has helped me because I had not had an issue since starting so you can save using the code podcast over at myoscience there's a 45 serving container as well as a travel friendly stick packs again use the code podcast at myoscience.com I will link that below so I offer this sort of hypothesis F sauna was a drug the media and big Pharma would be all over this would be they'd be talking about this left and right you know there's a a drug ozempec that's been you know recommended for weight loss and food cravings it's 1200 a month I mean if you were to allocate those funds toward building Asana you'd have the best sauna in all
of the land and people are jumping all of this drug and we now know there's a lot of side effects with this some people are having paralysis of their stomach they're having pancreatic issues and all that so why not invest in other modalities that not only help with carvascular risk reduction arterial compliance blood pressure reductions but also May enhance weight loss and that is what is really interesting here about uh this particular study and all the research emerging there's at least 15 conditions that are directly benefited by sonotherapy and and it's not just sonotherapy I want to emphasize this going in the hot tub going in the infrared sauna possibly doing this on a blanket heat therapy in general is linked with improvements in carvascular function that has all these Downstream health benefits we talked about carvascular disease reduction we talked about stroke reduction we talked about the 63 percent reduction in in Sun cardiac death reduction in blood pressure COPD asthma pneumonia psychotic disorders depression osteoarthritis this image really conveys the message quite
well linking the mechanistic targets that are targeted by getting hot on purpose and the outcomes really great image to help you add Credence to this therapy that might be relegated to woo-woo or some some such thing but again I wager that if Pharma can encapsulate the benefits of sauna you would be hearing about it on all the major news networks and all the health experts would be promoting it but but there's really no money to be made in Sono therapy unfortunately so anyhow let's get into how heat has metabolic properties and and is an acute metabolic stressor that leads to Adaptive changes within your blood sugar system your carvascular system and also possibly improving body composition so there was a study in 30 000 participants aged between 40 and 59 years old with no history of carvascular disease and these subjects when they went in a hot tub just twice per week zero to twice per week they had a 23 to 46 percent
reduction in carvascular disease so again I talk about sauna a lot but if you only have access to a hot tub that is so much better than no heat at all so just getting hot and again this was a prospective study in 30 000 individuals now pairing sauna with exercise as it relates to improvements in body composition we all want to look better we all want less visceral fat belly fat so what does it look like if you exercise and go in the sauna after your exercise session well this was a clinical trial and overweight individuals these sub for all of Japanese origin and they were in their 60s they were randomized to one of four different groups here one group had an exercise regime as part of the intervention they had a calorie reduced diet and also hot sauna bathing that was intervention a intervention B was just exercise and diet sort of the classic thing people do they want to lose weight they're cutting the calories exercising more and intervention C or group C was just doing the hot bathing the heat
therapy and Group D was the control group and what they found was that going in the sauna twice weekly and exercising several days per week for three months the group that did the exercise the diet as well as the the sauna intervention had significant improvements in body composition related anthropometric biomarkers compared to the group who just did the heat therapy or exercise in diet therapy so there is combined or synergistic benefits When you pair good nutrition with exercise and getting hot on purpose so I just want you to recognize that now the title of that study that I was just referring to is the effects of a comprehensive Intervention Program including hot bathing on overweight adults a randomized controlled trial what they also found in that study in addition to the improvements in body composition was lower extremity function now this is important for preventing Falls and possibly bone fractures and things like that in elderly population they found that the lower extremity function that is walking speed and gate speed had
greater improvements in the participants in group a who paired exercise good nutrition and heat therapy compared to all the other interventions and so I think that's important to recognize that Not only was there a greater reduction in specifically abdominal adiposity body mass index body fat percentage but also improvements in muscular function so possibly because of the cardiovascular risk reduction improved blood flow all of that there was a beneficial effects so getting back to the combined effects of exercise and sauna in a pre and post Interventional design in which 77 participants with at least one carvascular risk factor were exposed to just 15 minutes of aerobic exercise on a cycle ergometer followed immediately by 15 minutes of a sun exposure and there are positive alterations in arterial pressure pulse pressure and the augmentation index and these are all proxies of improved cardiovascular function and so what essentially what they found is that the the pairing of exercise with sauna significantly
improves carvascular risk parameters in 77 subjects there was also more evidence for the combined vascular effect in a crossover study using match durations to explore the hemodynamic changes of sauna exposure compared with a combination of aerobic exercise and sun exposure in middle-aged participants with caravascular risk factors both interventions elicit comparable acute hemodynamic alterations such as reduction in blood pressure and arterial pressure so again more evidence more studies finding a combined effect and I think this particular study is quite interesting this was just in 16 patients with elevated blood pressure this was uh geta at all reported that exercise followed by a sauna session resulted in a significant decrease in daytime and 24-hour blood pressure as well as total peripheral resistance so one thing that we've talked about is blood viscosity and the problems they're in we have a whole video or several videos about blood donation blood viscosity especially for men of any age and post-menopausal women we know that the hormonal changes after menopause
causes women's blood viscosity to increase and increases cardiovascular risk factors while going in the sauna getting hot going in the hot tub doing a sauna blanket all of that decreases blood viscosity improves blood flow and reduces vascular resistance but again hydration is important so if you sweat a lot you have to maintain your fluids and also possibly use electrolytes another study in seven well-trained male cyclists found that after exposure of 30 minutes of a sauna session after daily training for 10 consecutive days the combined intervention resulted in a substantial expansion of blood volume after 4 more exposures now James to Nickel Antonio the author of the salt fix has talked a lot about this blood volume and how blood volume improves athletic performance strength recovery and so this is a great way to improve blood volume let's say you're going to train for a marathon or a half marathon you know the fall is coming up maybe it's a Turkey Trot for example or you can do a big hike going in the sauna can improve blood volume and athletic
performance another study in just 27 healthy pre-hypertensive men so these are men with moderately or mildly elevated blood pressure and they're exposed to just a sauna and then they had they sauna after exercise and the sauna after strength training and they found that the combined effects of pairing sauna with either endurance exercise or strength training leads to a reduction or the greatest reduction in blood pressure so again exercise is good but pairing exercise with sonotherapy offers a combined synergistic effect and so again if you have a gym you know seek out a gym that has a sauna or or do the home workouts and then go into the sun after you can have some beneficial effects and last but certainly not least this was a randomized controlled trial involving 47 middle-aged individuals with at least one traditional carvesco risk factor such as elevated blood pressure possibly increase waist to hip ratio things like that eight weeks of regular sun and bathing combined with
exercise substantially and beneficially affected cardio respiratory risk factors systolic blood pressure cholesterol levels compared to just exercise alone and in this particular study of again 47 subjects the mean reduction in systolic blood pressure was eight millimeters of mercury which is quite interesting so in conclusion evaluation of the independent and Joint associations of high sensitivity sea ratchet protein and sauna bathing with the risk of pneumonia from the quayu cohort and that this was the heart disease cohort that's been 39 years going since 1984. found that elevated levels of sea ratchet protein were associated with an increased risk of pneumonia and other infectious diseases whereas frequent sauna bass were associated with a reduction in the risk of pneumonia indicating that sonotherapy helps the immune system and I say this because as we transition out of Summer into fall we have cold and flu season coming up so if you don't want to get sick going in the sauna makes a lot of sense and part of that could be that
in individuals who have some level of increased inflammation high C reactive protein a lot of people walking around with a CRP of one two the highest I've seen is 30 in a really sick individual without immunities the first thing that comes to mind obviously is Diet change but going in the sauna it's like this is a great way to reduce that background inflammation and so um the the ongoing studies in Finland have found that the sonotherapy helps to mitigate and reduce the risk that inflammation has on the body so that's I think really important and the scientists say more eloquently frequent son of bass have also been reported to offset the increased risk of pneumonia and COPD in men with issues with sedimentation rate and also issues with C-reactive protein so I think that is quite fascinating so in conclusion ample evidence suggests that exercise is great exercise and diet change is even better than just exercise alone but what's Superior to all of that is exercise nutrition changes and going in the sauna or going in the hot tub so whatever modality you like this is where people
have a lot of nuances and questions and we have a whole Whiteboard video about the different types of heat therapy whether it's a sauna blanket in Fred sauna classic finish on it we'll talk about that later but it's important to recognize that just getting hot especially after exercise has synergistic benefits reducing your chances of succumbing prematurely to the most likely reason why you will die which is heart disease and heart disease related risk factors so do it for yourself do it for a better sex life we know that about 30 percent of men have erectile dysfunction we know there's also sexual dysfunction in women after menopause it's been speculated that sonotherapy can help by improving the tone of the venous system arterial compliance reducing stiffness of the vessels so many benefits here and the least of which is improving sleep we know that that sleep is very important uh and and so we should not discount that stress reduction you know mental health issues are on the rise so using heat is a great way to phase shift your brain your mood and also have all these
other health benefits with your lung your heart your muscles and much more so hopefully you found this review somewhat helpful and I will link all the articles that we talked about in the show notes you can take a deeper dive and again if you want to get started on this we have a whole walkthrough about how to build your own sauna the infrared sauna that I recommend because it's very low in EMF it's major in the USA using wood that hasn't been treated with chemicals and things like that is high tech health I will link them in the description below Health sent you they will waive shipping give you a discount there but getting hot on purpose is a great tool my friends definitely consider this it's changed my life I hope it will change yours as well thanks for watching all the way through thanks for hitting that like button thanks for sharing this video with a friend and we will catch you on a future one down the road
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In our pursuit of health and longevity, we often seek the most effective methods to enhance our well-being. Among the myriad of options available, two modalities stand out for their profound impact: sauna therapy and exercise. Recent research highlights the compelling synergy between these two practices, suggesting that together they can significantly improve cardiovascular health and metabolic function.
As we delve into the science behind this powerful combination, we will explore how regular the science of sauna use can complement an exercise routine, leading to enhanced fat reduction, improved body composition, and a reduction in the risk of cardiovascular diseases. The evidence is clear: integrating sauna therapy into your wellness ritual is not just beneficial; it may be essential for optimal health and longevity.
63% reduction in sudden cardiac death with sauna use four times a week 40% reduction in all-cause mortality with sauna use 23-46% reduction in cardiovascular disease with hot tub use twice a week
Synergy Between Sauna and Exercise
The combination of sauna therapy and exercise creates a powerful synergy that enhances health outcomes. When we engage in physical activity, our bodies undergo various physiological changes, including increased heart rate and improved circulation. Adding sauna therapy to this regimen amplifies these effects, promoting further cardiovascular benefits.
Research indicates that individuals who regularly use saunas experience improved endothelial function and reduced arterial stiffness. This means that their blood vessels can expand and contract more effectively, leading to better blood flow and lower blood pressure. As one expert noted, "If sauna was a drug, the media and big Pharma would be all over this." This statement underscores the potential of sauna therapy as a natural, accessible means of enhancing health.
"Frequent sauna bathing is associated with a reduction in the risk of pneumonia and other infectious diseases." — Speaker
there's really no money to be made in sono therapy unfortunately
Health Benefits of Sauna Therapy
Sauna therapy is associated with a multitude of health benefits, particularly concerning cardiovascular health. Studies have shown that frequent sauna use can lead to a 63% reduction in sudden cardiac death when used four times a week. Additionally, regular sauna bathing has been linked to a 40% reduction in all-cause mortality. This is particularly significant in a world where cardiovascular disease remains the leading cause of death.
The physiological mechanisms behind these benefits include improved nitric oxide activity and enhanced blood flow. These changes contribute to lower blood pressure and reduced systemic inflammation, which are crucial factors in preventing heart disease. Furthermore, sauna therapy has been shown to improve immune function, potentially reducing the incidence of respiratory infections and other diseases.
Research Findings
A wealth of research supports the health benefits of sauna therapy, particularly when combined with exercise. One notable study published in the Journal of the American Medical Association tracked participants over several decades, revealing that those who regularly used saunas experienced significant reductions in cardiovascular disease risk. This study, along with others, highlights the inverse relationship between sauna use and cardiovascular mortality.
Moreover, a randomized controlled trial involving middle-aged individuals demonstrated that combining sauna sessions with exercise led to substantial improvements in cardiovascular risk factors, including systolic blood pressure and cholesterol levels. The findings suggest that this combination not only enhances physical fitness but also promotes long-term health benefits.
Practical Recommendations
To harness the benefits of sauna therapy and exercise, consider integrating both into your wellness routine. Aim for at least four sauna sessions per week, ideally following your exercise regimen. This approach can enhance recovery, improve body composition, and support cardiovascular health.
Additionally, prioritize hydration during sauna use to prevent dehydration. Maintaining fluid balance is essential, especially as sweating increases during sauna sessions. Incorporating electrolytes can further support hydration and overall performance.
Hydration and Safety
As beneficial as sauna therapy can be, it is crucial to approach it with care. Hydration is paramount. When using a sauna, your body loses fluids through sweat, which can lead to dehydration if not adequately addressed. Ensure you drink water before and after your sauna sessions to maintain optimal hydration levels.
so many benefits here and the least of which is improving sleep
Moreover, listen to your body. If you experience any discomfort or unusual symptoms during sauna use, it is essential to exit the sauna and cool down. By prioritizing safety and hydration, you can fully enjoy the myriad benefits that sauna therapy has to offer.
Words Worth Hearing
"If sauna was a drug, the media and big Pharma would be all over this." — Speaker
Practical Takeaways
Incorporate sauna therapy into your weekly routine for enhanced cardiovascular health.
Prioritize hydration before and after sauna sessions to support overall well-being.
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