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Why Dr. Peter Attia Changed His Mind About Saunas The Tim Ferriss Show
00:00 [Music] something else i've changed my mind on yeah i'm way way way more bullish on sauna than i have ever been before i used to be in the camp of sauna feels great it maybe even helps you sleep a bit better um that's probably about it like there's no way you're going to really live longer because you're in a sauna and while truthfully we don't have really great prospective data or sorry i should say we have good prospective data we don't have good randomized data i think this is one of those things where the burden of evidence in the non-randomized data is so strong it's becoming hard to ignore so most of the research on this subject has come out of finland and the lobbyists yeah um and so there's the obvious issues with this right the people who can afford dasana
01:00 are by definition going to have more time on their hands more disposable income probably more education like all of the standard uh things on top of that if you're going to choose to sauna because you believe it's healthy what else are you doing because you believe it is healthy i mean right so so you know if if the data showed that sauna versus non-sauna was like a 5 improvement in mortality it would be hard to get that excited about it but when you look at the largest published series on this you see a benefit in all cause mortality a relative absolute permanent a relative risk reduction of 40 percent and an absolute risk reduction of like 18 those are those are high numbers those are ridiculous numbers and that's when you um are comparing someone who owns like saunas four to seven times a week i was gonna ask yeah so what's the dose in frequency what's the yeah yeah what's the discrepancy and what do you believe
02:00 the minimum effective dose to be kind of like the zone two training you described what it is and then you said that yeah three hours just to get to the punch line i i think based on the research the med is four sessions 20 minutes 80 degrees celsius four sessions times 20 minutes 80 degrees celsius yep oh you fahrenheit what's the conversion there i should have that's about 175 fahrenheit 175 fahrenheit got it dry wet there's much more literature on dry you know i actually had a call with a patient this morning and this topic of saunas came up and she asked if she could substitute steam rooms and such and i said we just don't know because we don't have the data um so the you know the precautionary principle would say if you have access to a dry sauna that's where we have reams and reams and reams of data so it's probably where it goes but look if you think about what the mechanism of
03:00 action is yeah i was going to ask you next is it heat shock proteins is it something else i think it's many things i think it's heat shock proteins i think that's nitric oxide i think it's like literally vascular tone right reduction in blood pressure uh it's an it's like you know increase in heart rate and cardiac output so there's a bit of an exercise benefit um i don't know if bdnf i think bdnf has been measured i can't recall that could be another uh potential benefit so my guess is bdnf brain derived neurotransmitter perfect factor yeah i think it's probably half a dozen things that are all moving in the right direction um it's funny when i have done some sauna ing i've done lactate checks in there to see if it gets me to la zone two it's not so it's not a pure exercise memetic because it doesn't even get me to the level of a zone two workout um at least when it comes to a pure you know adp atp uptake or atp production standpoint but yeah i've become like really optimistic on this and i think it's uh i think it's very promising and i think it's again it's the
04:00 challenge is how scalable is it right like it's not as it's not that easy to do i would imagine also contraindicated for a lot of folks yeah yeah i suspect you know if you're if you're really far down the line of your health is is suffering and you're you know particularly old or something like that or your heart's a little more frail yeah this would this might push you a little bit beyond so again it speaks to sort of prevention and and hopefully with covid kind of winding its way down and enough people getting vaccinated people can get back to gyms where saunas are and things like that yeah amazing you
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Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In recent years, the the science of sauna has emerged from its traditional role as a place of relaxation to a powerful tool for enhancing health and longevity. Dr. Peter Attia, a respected physician and health expert, has shifted his perspective on sauna use, now viewing it as a compelling contributor to overall well-being.
Dr. Attia's insights are grounded in emerging research that highlights the remarkable benefits of regular sauna (our guide to sauna) sessions. As we delve into the science behind these benefits, we will explore how incorporating sauna rituals into your wellness routine can foster resilience and promote a longer, healthier life.
40 percent reduction in all-cause mortality with sauna use 4 recommended sauna sessions per week 20 minutes per sauna session 80 degrees Celsius for sauna temperature
"I think this is one of those things where the burden of evidence in the non-randomized data is so strong it's becoming hard to ignore."
Changing Perspective on Saunas
Dr. Peter Attia's evolving view on sauna use reflects a growing body of evidence supporting its health benefits. Initially skeptical, he now states, "I've become like really optimistic on this and I think it's very promising." This optimism is rooted in compelling non-randomized data that suggests frequent sauna use correlates with significant reductions in mortality rates.
The research, primarily conducted in Finland, indicates that individuals who use saunas four to seven times a week experience a remarkable 40 percent reduction in all-cause mortality . This statistic challenges the notion that saunas are merely a luxury or a means of relaxation, positioning them as a vital component of a health-conscious lifestyle.
"I've become like really optimistic on this and I think it's very promising." — Dr. Peter Attia
Health Benefits and Mortality
The connection between sauna use and improved health outcomes is becoming increasingly clear. Dr. Attia emphasizes that the evidence is strong enough to warrant attention: "I think this is one of those things where the burden of evidence in the non-randomized data is so strong it's becoming hard to ignore." The recommended protocol for sauna use is straightforward: four sessions per week, lasting 20 minutes each at a temperature of 80 degrees Celsius (approximately 175 degrees Fahrenheit).
This regimen not only enhances relaxation but may also contribute to longevity. The data suggests that regular sauna use can lead to improved cardiovascular health, reduced blood pressure, and enhanced overall resilience.
Mechanisms of Action
Understanding how saunas confer these benefits involves examining several physiological mechanisms. One key factor is the production of heat shock proteins , which play a crucial role in cellular repair and protection. Additionally, sauna use promotes improved vascular function and increases levels of nitric oxide, which can enhance blood flow and reduce blood pressure.
Dr. Attia notes that the benefits may extend beyond cardiovascular health, potentially influencing brain health as well. He mentions, "I think it's probably half a dozen things that are all moving in the right direction." This multifaceted approach to health underscores the sauna's role as a sanctuary for both body and mind.
Considerations and Limitations
While the benefits of sauna use are compelling, it is essential to recognize that saunas may not be suitable for everyone. Dr. Attia cautions, "Saunas may not be suitable for everyone, especially those with existing health issues." Individuals with certain medical conditions or those who are older may need to approach sauna use with caution.
As with any wellness protocol, it is vital to consider personal health circumstances. Consulting with a healthcare professional before beginning a sauna ritual can ensure that it aligns with your health goals and needs.
Words Worth Hearing
"Saunas may not be suitable for everyone, especially those with existing health issues." — Dr. Peter Attia
Practical Takeaways
Incorporate sauna sessions into your wellness routine, aiming for four sessions per week at 80 degrees Celsius for 20 minutes each. Consult with a healthcare professional to determine if sauna use is appropriate for your health circumstances.