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Sauna Heat Therapy Health Benefits with Dr. Jeremy London
00:00 it is a cold wintry day in the South windy and foggy and about 39° and a perfect day to sauna sauna has been part of my weekly routine for the last 5 years we actually started with an infrared sauna super easy pl plug-and Play and it has been great but we have recently upgraded to a traditional SAA and we went with the cesu crew cabin which I really can't say enough good things about it you know this is all Cedar constructed Amish Country in Ohio handmade looks really cool smells really cool on the inside and it has been a phenomenal upgrade for us let me just give you a quick walk around obviously
01:00 we love having these glass doors outside being able to um look out into the field while we're in the sauna you come around this side the controls are over here super easy to use you just set your temp hit the button twice and it shows the little heating mechanism that means it's on this can also be controlled with Wi-Fi so as you're getting into town or waking up in the the morning you can turn the sauna on without even coming outside getting it nice and warm and ready to go for your sauna session what's up with the sauna hat well other than looking extremely cool it is a cultural norm in Russia and Finland but it serves really particular purposes um first when you're in the sauna and particularly these traditional saunas it's super hot which is just one of the biggest distinctions
02:00 I think between the infrared and the uh traditional sauna therapy and as you know the head is a place that's super sensitive to um heat loss and heat control and even though it's counterintuitive this actually keeps your head cooler in the sauna so it increases your sauna endurance when you're in there in addition apparently it protects your hair which I can definitely use while I'm in there um and if you're doing um contrast therapy going between the sauna and a cold plunge which we will probably do some today it actually keeps the heat in your body when when you're in the Cal plunge so like I said real cool but real practical as well so let's jump in the sauna just a quick look around inside in the cesu this is the catbird seat over here with a look out the windows can rest your back um that would be my spot
03:00 in the sauna typically unless my wife's here we have had seven people in the sauna so this is a family farm um it's my whole family of uh five now plus six since my oldest son is married and my wife's brothers and you know we're all up here together and we we love to sauna together seven people up here is uh in the sauna is uh definitely a personal experience you got to like each other we are a Jiu-Jitsu family we're used to uh sweating on each other so it's not a big deal but um seven is tight but a lot of fun so in addition to this high quality wood it smells so good in here with the with the cedar wood um I do typically add some sort of um oils to the water and that's to actually dous the coals that dramatically
04:00 increases the temperature three D is a pot I'm just doing that for my cameraman just to make him a little uncomfortable in here the ladle the golden Ladle hanging here is a prize possession that I got from Todd Anderson beat the heat podcast you basically um are in the sauna for the entire 30 minutes of the podcast and the temperature increases to a Max of 230 at the end it is freaking brutal but I had the best time I really cannot say enough positive things about Pete and the folks at cesu and those are exactly the kind of Partnerships that that we look for just highquality people that are on the same mission that we are which is just to do good things for folks in their lives and and to bring uh products into their lives it improves
05:00 their overall health and their and their longevity and that's one of the reasons that I really wanted to do this video was to share the benefits that that sauna has had for me it's like reading a good book or seeing a good movie like you want to tell your friends because it's so positive and when I first started doing heat therapy the data really wasn't out at that at that point it just started uh coming out with some of that data but I knew that it was something that was hard and I like doing hard things because it it it really changes your mindset but it also made me feel really really good when I realized that the cardiovascular benefits from sa therapy were as dramatic as they were it it really changed my entire focus and and what do I mean by that well there's good solid data 175 to 200
06:00 10° 12 to 19 minutes three to three to five times a week can decrease your overall risk of cardiovascular events by 50% well that was a no-brainer when the burden of evidence is that strong here I said it has really become a primary non-negotiable for me on a weekly basis and that's one of the reasons that that this traditional sauna has been such an important important part of my overall health regimen in addition to that there is good data that uh there's a significant neurologic protective component what do I mean by that well a 60 to 65% decrease in Alzheimer's and Dementia also huge numbers now granted a lot of the data from the neurologic piece has been observational which has some limit
07:00 but the trend is so incredibly compelling that I don't think that that we can ignore it and there's been two things that have really been a constant the first is heat shock protein release in the body what are heat shock proteins well basically they detect abnormal proteins in the body particularly in the brain um and also help with protein repair in addition a decrease in overall body inflammation measured with by something called CRP which is C-reactive protein which is a very general marker of overall inflammation hydration super important in the traditional sauna cuz it gets hot in here cheers we've gone with these recycled paper cups metal containers get so hot in here that you you can't even pick them up we went to plastic for a while but with all of the issues with Plastics now it
08:00 didn't really make sense to bring in something plastic and heat it up and put water in it and drink it so this is what we've settled on it seems to work really well how long do you usually stay in the sauna you know 12 to 19 minutes is that sweet spot as I mention um it it really just depends a minimum of that range but frequently I I stay in longer just depending on on how I'm feeling but here's the thing and this is just a opinion about the heat shock Pro I don't really have any data to support this but I think about it a lot like zone two training like perception of your effort perceived effort is probably just as accurate as wearables and getting your lactate levels checked and all those kinds of things so I like to stay in the sauna until I'm uncomfortable because I think when you get to that point that's uncomfortable is where that line crosses where you start to release those heat sh shock proteins and that's the other cool
09:00 thing too is that on days that I I either don't have time for a more extended workout or I'm just not feeling great sitting here my heart rate you know is easily getting into to zone two and I think physiologically I'm getting a workout without doing a workout and it really it's just a nice option it gives you a recovery option if if you've got an injury but still getting your heart rate up and so I IED use it as a as a tool in a lot of different in a lot of different facets around what temperature do you sit the on at so a minimum you know of that 185 to 190 if I'm feeling really cheeky I like to bump it up to that 210 and you know before I went to uh Nashville to do beat the heat I was sitting in here really cranking it cuz I wasn't going to show up in Nashville and not beat the clock um so I was training a bit for that but it it also depends who's in the sauna with me like I want
10:00 it to be an enjoyable experience for everybody it's like again kind of like going out for a run you know you always drop your pace to the person that requires a lower pace so that everybody has an enjoyable experience and then just to sum it up for the people um what are your three biggest reasons for the sauna and why a cisu sauna well I think you know for me now as you know not just a a heart surgeon but a cardiac patient obviously I would almost be foolish to not add sauna as a component to my weekly routine in addition to all of these other things like the the neural and you know neurologic benefits as well as the recovery benefits of increased blood flow and and what have you but again that concept of putting yourself in uncomfortable situations and working through that is really important important to me um and then the
11:00 community piece of being able to enjoy the sauna with my family with friends when friends come up here it's like it's a new experience for a lot of people some people have some sauna experience but being in the cesu is a special experience one because of the quality because of the controllability it's a a beautiful addition to the property so I think all of those components together compound to create a great experience and then when you add the alignment with a company like cisu and the people there that were all on the same path all on the same Mission it it makes it so meaningful and creates so much significance in other people's lives that it's like it's hard to come up with a reason that you that you wouldn't do all of this and you know I really appreciate all of cis's support and if you guys are interested click the link below there's a significant discount on various models on all the models
12:00 actually and uh check them out and think about including it in your weekly routine because you're not going to be sorry and you won't go wrong
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Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In a world where wellness trends come and go, sauna for health therapy stands out as a time-honored practice with profound health benefits. For centuries, cultures across the globe have embraced the ritual of heat exposure, recognizing its potential to enhance physical and mental well-being. Recent research continues to unveil the science behind these benefits, making sauna therapy not just a luxury, but a valuable component of a holistic health regimen.
Dr. Jeremy London, a heart surgeon and wellness advocate, has integrated sauna therapy into his routine for over five years. He emphasizes the importance of this practice, not only for its physical benefits but also for its role in fostering community and resilience. As we explore the multifaceted advantages of sauna therapy, we will uncover how this ancient ritual can be a sanctuary for both body and mind, promoting longevity and clarity in our lives.
50% decrease in cardiovascular event risk with regular sauna use 60-65% decrease in Alzheimer's and dementia risk 12 to 19 minutes recommended sauna session duration 185°F to 210°F optimal sauna temperature range
"It's like reading a good book or seeing a good movie like you want to tell your friends because it's so positive."
Health Benefits of Sauna Therapy
The health benefits of sauna therapy are supported by compelling research. Regular sauna use can decrease the risk of cardiovascular events by up to 50% . This significant reduction is attributed to the physiological responses elicited by heat exposure. When the body is exposed to high temperatures, it works hard to cool itself down, leading to increased heart rate and improved circulation. This mimics the effects of moderate exercise, providing a cardiovascular workout without the physical strain.
Moreover, sauna therapy has been linked to a 60-65% decrease in the risk of developing Alzheimer's and dementia. While much of the research in this area is observational, the trends are promising. The mechanism behind these protective effects lies in the release of heat shock proteins, which aid in protein repair and help combat inflammation in the brain. Inflammation is a known contributor to cognitive decline, and by reducing it, sauna therapy may play a crucial role in preserving brain health.
Dr. London notes, "When I first started doing heat therapy, the data really wasn't out at that point... but when the burden of evidence is that strong, it has become a primary non-negotiable for me on a weekly basis." This underscores the importance of making sauna therapy a consistent part of one's wellness routine.
"Putting yourself in uncomfortable situations and working through that is really important to me." — Dr. Jeremy London
The Sauna Experience and Practical Tips
To fully benefit from sauna therapy, understanding the optimal conditions for your sessions is essential. Dr. London recommends sessions lasting 12 to 19 minutes , with temperatures ranging from 185°F to 210°F . This duration allows the body to experience the physiological benefits without overwhelming discomfort.
Hydration is also critical when using a sauna. The heat can lead to significant fluid loss, so it's advisable to drink water before and after your session. Dr. London emphasizes the importance of staying hydrated, stating, "Hydration is super important in the traditional sauna because it gets hot in here."
Additionally, consider the social aspect of sauna therapy. Sharing this experience with family or friends can enhance the ritual, creating a sense of community and shared wellness. "Sauna sessions can be a social activity, enhancing community and family bonding," Dr. London explains. This communal aspect not only makes the experience more enjoyable but also reinforces the importance of connection in our wellness journeys.
Embracing Discomfort for Growth
One of the key themes in Dr. London's approach to sauna therapy is the value of discomfort. He believes that intentionally placing oneself in uncomfortable situations can lead to significant health benefits. "Putting yourself in uncomfortable situations and working through that is really important to me," he shares. This perspective aligns with the notion that resilience is built through challenges, both physical and mental.
In the sauna, the heat can create a sense of discomfort, but it is within this discomfort that the body begins to adapt and grow stronger. The release of heat shock proteins, as well as the cardiovascular benefits, are both enhanced when one pushes through the initial discomfort. This principle can be applied beyond the sauna, encouraging individuals to embrace challenges in various aspects of their lives for greater resilience and clarity.
Words Worth Hearing
"You're not going to be sorry and you won't go wrong." — Dr. Jeremy London
Practical Takeaways
Incorporate sauna therapy into your weekly routine for cardiovascular and cognitive health benefits. Embrace the discomfort of heat exposure to build resilience and enhance your overall well-being.