In this episode, we discuss... 00:01:43 - How clinical whole-body hyperthermia (WBH) differs from ordinary sauna use. 00:03:58 - The earlier work that inspired Dr. Mason's depression research which demonstrated that a single, one-hour sham controlled whole-body hyperthermia session provided rapid-acting and durable improvement in depressive symptoms detectable up to six weeks later. 00:09:06 - The strange somewhat suggestive theme of thermoregulatory dysfunction and changes as a component of depression and its treatments. 00:14:30 - How chronic inflammation plays a critical role in some forms of depression - but sauna use may reduce it. 00:15:05 - How lipopolysaccharide injection induces depression symptoms, but high-dose EPA (an omega-3) ameliorates them. 00:17:06 - How aerobic exercise can improve depressive symptoms. 00:19:23 - CBT+Hyperthermia trial. The exciting new investigation being lead by Dr. Mason that will interrogate the antidepressant effects and biological changes accompanying eight sessions of whole-body hyperthermia in combination with cognitive behavioral therapy. Now recruiting at UCSF in San Francisco. 00:26:40 - How heating the body more slowly and with greater intensity may be an important component of the effectiveness of whole-body hyperthermia. 00:33:37 - How the new sauna study will also be interrogating biomarkers thought to be implicated in adaptive responses to heat stress and exercise. 00:38:35 - How sauna bathing and similar practices often provide opportunities for people to connect socially and why this may be an interesting corollary when viewing it through a therapeutic lens. 00:42:25 - How sauna use may eventually become an adjunct to clinical whole-body hyperthermia treatments, potentially bridging the gap between more intensive clinical protocols and ordinary home use. 00:44:09 - How hyperthermic baths (40°C) may also be an approach to eliciting antidepressant effects, according to a randomized clinical trial. 00:45:30 - How having insomnia differs from having a late chronotype. 00:53:44 - How cognitive behavioral therapy techniques like sleep restriction, muscle relaxation, and stimulus control can be used to treat insomnia. 00:55:08 - How to learn to use CBTi techniques on your own through a book recommended by Dr. Mason. 00:55:34 - How good sleep hygiene, such as avoiding napping, maintaining a quiet and dark bedroom, and even practicing a sleep restriction technique, can improve sleep quality. 01:06:14 - How cognitive behavioral techniques and smart, extremely conservative dose reduction can prevent rebound insomnia when weaning off prescription sleep medication under the guidance of a prescriber. 01:16:02 - How cognitive behavioral therapy can help people break bad habits, including eating behaviors that harm health. 01:28:38 - How a technique called motivational interviewing can help reduce sugar-sweetened beverage consumption. 01:33:41 - How visualizing near-future health goals helps people make better decisions "in the moment." Access more of the notes for this episode at www.foundmyfitness.com/episodes/ashley-mason
Thanks @foundmyfitness for the amazing content as always ! I was wondering if you guys have any resources or contacts within the U.S & Canada that you could put us in contact with and who are actively participating in sauna research and studies ? We are very interested in participating ourselves to studies and to the evolution of sauna science by providing equipments, technical support, creating educational content/documentary, elaborating hypothesis, being a guinea pig, etc. If you know any university, organization, etc who is interested in us participating in their sauna studies, feel free to comment below or contact us via our website.
Hi. I have a question for Dr. Patrick and would love it if you could ask her for me, as I doubt she is scrolling through RUclips comments :). I recently purchased Broccogen10, a SULFORAPHANE product by a company called Newco. Could she look at it and advise me how many I should take per day for it to be beneficial? The company says 1-2 tablet 2-3 times a day. That seems fairly excessive. Especially when it says "each capsule contains 30 mg glucoraphanin per capsule". I reallllllly hope Dr. Patrick can help me with this as she is the only reason I heard of sulforaphane. Also if you think it is a bad product just put a :( face and tell me which other route I should go. Making sprouts is just so hard to do consistently.
The two things that have helped me the most in terms of eating healthier and less frequently are meditation and proper diet. The meditation has been a powerful influence in many ways. Basically, via meditation I became aware of all the static bouncing around inside my head. I had no idea that so many useless "programs" were running 24/7, creating constant, stealthy feelings of anxiousness. This, in turn caused an overindulgence in food, internet use, and often some poor choices in diet. Once the static subsided it became relatively easy to choose better food, exercise more regularly and it also enabled me to transition into intermittent fasting. The results have been incredible, and sustainable. i think it all starts with the mind. Once you calm the mind, it's far easier to make healthy decisions.
Dry sauna combined with cold water immersion ((10min 80 degree celsius sauna + 1-2min in cold water)x3, for example) provides me with not only a sense of well-being, but puts me to sleep in the evenings. A life saver during the dark winter months.
Fascinating discussion. In 1970, I worked in a huge NY State psych center.. On one unit,in a large bathroom, stood 5 large stainless steel tubs that had not been used in years. The long term employees told me that in the pre thorazine days, extremely agitated patients were given ice water baths, which were said to be very calming. Heat shock proteins at work.
Amazing episode. I could listen to Dr. Mason all day long. Non pharmacutical treatments appear to be so effective but so underutilized. Please have Dr. Mason back again.
I am so happy the rec centre is open again - I use the sauna almost every day. It’s very very hot in there; many times I have heard people remark it’s the hottest sauna they have every been in. I discovered the trick of having a drenched cold facecloth to hold over my face, which allows me to stay in considerably longer. The best is to go outside in the cold night air between sessions; I don’t go back in until my heart rate is back to normal. I experience such peace in between sessions and after I go home. It has a profound effect on my feelings of well-being and calm. Still working my way up to longer sessions! It’s also a practice of being still & patient/ok with all the chatter in there, which used to annoy me so much. Would love to have my own sauna one day, my God what a dream!
I absolutely love that you put the research/references on screen with their citations!!! You are incredible for that. That level of transparency is hard to find!
I have had insomnia off and on for the last 10 years.. I cut back on caffeine, cut back carbs.. changed how late I ate... but in the end I found the one thing that helps with sleep is to do something that day .. anything to be active. The more the better.
Ashley is such a great guest! Very intelligent woman, I really enjoyed listening to her. This was one of my favourite interviews yet. Also Rhonda, your editing, videography and production set are just amazing in this one! Amazing work.
It's so encouraging to see sauna used in research!! I can tell you as a person who has had hypertension since I was a teen (as well as all my 8 siblings and my 4 children-many of us being very athletic) that sauna has changed my life. I use the dry sauna at least 4-5 times a week and my blood pressure has shifted consistently from 140-150 systolic and diastolic always over 80 to 110s-130 systolic and diastolic now in 60s to 70s. I'm sure the sauna has a great diuretic effect plus so many more benefits and my sleep is outstanding for the entire last year. I use a sleep watch app and I am in the 95th percentile now. Before this, I would have big intervals of sleeplessness even though I worked out and ate very well. Adding sauna and going outside for sunrise and sunset consistently has been life changing. I just turned 70, FYI.
We are so excited about the current work you have been doing and look forward to seeing the results! Thank you both for your commitment to helping people! 🙌
Please consider having Dr Anna Lembke at your podcast at some point. I think an interview with her would be a great continuation to what you discussed here about bad habits and breaking them. I would really love to see someone drill down with her on how to prepare for a dopamine fast and strategies to push through it, or other possible strategies to reduce addictive behavior when dopamine fasting may not be possible or may be challenging as full abstinence from the substance and triggers is not possible (e.g. in the case of food addiction). Due to the ties all this has with mood and depression, as well as overall health, I think this could be really beneficial for your viewers.
I'm in awe. I've had severe depression for years. I run hot, dont sweat. I just thought I run hot, but now I can work on myself in a different way and have something to gauge myself. I'm so interested!!!
This was fantastic!!! Thank you so much for putting in the effort to do all this Rhonda! I just can't believe this information is not consumed by everyone! Keeping the head cool makes so much sense. This evening I was sitting in my far infra-red sauna at the yoga studio...temperature about 150F...and really struggling to stay in much over 30 minutes. It's SO hot!! I had been thinking how I can stay longer, and I think I'll get some sort of head-ice-hat thing so I can stay in longer. Here's my observations...I have always exercised consistently at least 3 times weekly (intense cardio for about an hour) for over 20 years for physical health and emotional health. I always have found that a workout lasts about 3 days for me before I need another boost. In the past 6 months, I have instead been regularly sitting in the sauna 3 times weekly, and I have found that it has more than sufficed in elevating my mood...and it's absolutely easier than intense cardio. Side note...I also have a CBT mindfulness practice and do a hot power yoga immediately prior to sauna. Thank you for this awesome news and data!!!!
Took a 106F hot bath. Pre bath temp measured by oral thermometer 97.1F. After 20 minutes temp raised to 102.4F. Water was very warm but not uncomfortable.
Purchasing a sauna for my home gym has been the best investment I have made in a very long time. I use it 2 or 3 times a week ....130 degrees for 26-27 minutes. Helps my anxiety.... deeper sleep...and better muscle recovery. I look forward to hearing more about sauna use
@@llkoolbean4935 I decided to go with an infrared sauna...It's been a great addition to my personal health and wellness...I believe it was around 1200 (Canadian dollars). Takes about 15 to 20 minutes to reach the desired heat. It has Bluetooth as well...so ill listen to podcasts etc while sweating it out. The post recovery from weight lifting or Jiu jitsu has been absolutely amazing.
@@sacco6274 Thank you for your input.👍 Those are my biggest hurdle, recovery time, sleep quality. It's major reason why I don't exercise more. Much appreciated.🙏❤️
I have a home sauna and ice bath set up. In terms of mood, this is what I find is superior. Contrast therapy, but not with sauna. Ice bath to tolerance ( 3 or greater minutes) , then hot bath to tolerance, then 15 to 25 minute yoga nidra session. Contrast does not really work well for me with sauna because even if the sauna is greater than 185 degrees and even if you create a lot of steam by throwing water on the rocks, it takes a while to heat up in the sauna after immediately after ice bath. Though maybe a hot bath causes similar effects to WBH
The issue with sauna use for darker skinned people is that heat exposure can cause or worsen melasma in the skin leading to hyperpigmentation. I wish I could use the sauna but my dark spots just get so bad
You get a standing applause from me. Another very insightful production by the great Dr. Rhonda Patrick and what a knowledgeable guest with such a lovely vibe. Will definitely be using this to help myself and my family optimize our sleep. Thanks for all your hard work guys, so grateful.
Cannabis is a very strong thermo-regulator, as someone who has heat regulatory issues like Renaud Phonomena and high temp while sleeping ect and uses cannabis, I have noticed that the thermoregulatory properties are some of the most potent properties it has. I think this is possibly where a lot of cannabises beneficial properties lie.
@@sleepsmartsmashstress8705 there have been many test that show cannabis decreases core body temperature, I think the mechanism is through the limbic system, although I could be wrong. It’s called cannabinoid induced hypothermia. I wish I could give you more information but RUclips wont allow me to for some reason it keeps deleting my comments after I post them. This is the only one that went through.
Nice Cactus for the ladies. Just bought my far infrared sauna with halogen heaters in there too - will add a pair of incandescent 250W heat bulbs too but its already pretty effective at about 79 Deg C air temp , 20 mins in you are fully toasted. Will have to check core body temp with thermometer after !
I just did 23mins in my infrared sauna at 70 Deg C. My Axillary temp going in was 35.8 and coming out was 37! I'll try to get it to 75 Deg next tiemn ans stay for 30mins. Doubt I can get core temp to 38.5 Deg easliy though! Had a cold shower and temp went right back to baseline. Also the infographic layover is epic, it adds layers of depth to the discussion to have the highlighted data points to read on screen with the chat. I haven't seen anyone else do this before.
What an amazing episode. The work the both of you are doing is so important and so f@&?ing interesting. Can’t wait to try and implement just some of this in to my day / night. Thanks legends!!
Cortisol wakes and warms us. High cortisol raises core body temperature. Depressed individuals often carry a lot of stress. In some cases adding additional stress such as from exercise can simply be too much, hence avoidance. Overall stress reduction, calming the exhausted autonomic nervous system, and nutritional support may be necessary prior to exercise. Subjects should be encouraged initially to stick with lo impact exercise such as walking to develop their body’s capacity to recover. Walking should be fast enough for long enough to break a sweat.
Every other commercial on TV pushes drugs with multiple side effects. The pharmaceutical drug companies won't make money. I wish you the best with your endeavors.
I’d love to see whether heat adaptation has to due with low depression/suicidality in hot climate, low income regions where climate controlled homes aren’t the norm. Listening to this, I realize that the mental health issues I grew up with went away in a very dramatic way when I moved to Belize out of high school. Does constant, long term, low grade exposure activate the same adaptive systems as a single acute instance of hyperthermia?
Even though it does involve a pharmaceutical, an interesting study comparing psilocybin and sauna therapy (BUT NOT AT THE SAME TIME to the same subjects 😆) for treatment of depression, etc. would be interesting.
My phone is my watch/clock/alarm and so when I take the notion to get rid of it from my bedside I end up relenting for fear of missing an event, work, appointment, etc. Inevitably then I check social media or youtube. May need to try out an analogue clock, if I can find one that isn't terrible.
Except drinking pop for migraines is more about the caffeine combined with tylenol to make the migraine go away. I dont want the pop. I want the migraine to go away. Have someone you know explain how a migraine feels, you would do anything to make it go away after a certain amount of hours. I would rather have a broken bone than a migraine. I will say there can be some things that help with reducing the amount of migraines like diet and exercise but it still doesnt get rid of them completely
All fantastic. One question I have is that surely, one of the most stimulating things we experience, sex is not a good association to have with our place of sleep???🤔
Curious, how can hot baths have similar effects to sauna, since there is no way the heat would be the same. I would love this since I’m a long time bath person but it’s totally different than my sauna experience.
I wonder how these different sauna "trials" compare with running relatively hard (17-18 km/hour for 1 hour) at temperatures of 40 C with 98 percent humidity? Any thoughts about this, Rhonda? (I used to do this during the summer when living in DC area, so I know how it feels like)
I am not aware of any studies. However, my guess would be that it is the amount of heat stress and not the ambient temp that is important. For example, if one feels greater heat stress in a 110 degree steam room (because of the humidity) compared to a 190 degree sauna, I would guess that the steam room is at least as effective at activating heat shock proteins. I would imagine the same would be the case for running in heat and humidity and /or with lots of layer of clothing, if you feel the equivalent, or more, heat stress than in a 190 degree sauna.
@@jackbuaer3828 Interesting though. I used to drop 8 lb of water weight during 1 hour running, every day, during the worst heat of the summer. I think that is quite extreme and comparable to any steam room or sauna. An was running bare-chested. The layer or sweat that accumulates on your skin during these conditions prevent effective cooling, I believe.
Huberman mentioned on his podcast cold exposure as being a way to significantly increase tonic dopamine for 3+ hours, which, in theory, should be great for focus and concentration (I.e. alternative to taking adderal for that time). I'm not sure how big of an effect on dopamine and norepinephrine sauna produces, but if the effect is smaller, or doesn't last that long, then that would be one difference. Hopefully somebody else can comment on how cold and heat compare in terms of heat shock proteins and the rest.
What is the book discussed relating to insomnia and sleep? I have listened back to the insomnia a few times and I’m not catching it, and didn’t see it in the show notes.
Hey Rhonda love your podcast. Was wondering what you thought about these sauna blankets? I’m over the road truck driver and I’m looking for something I can get my heat shock proteins on out here on the road.
According to the feasibility study the clearlight sauna they used only reaches 135 degrees fahrenheit in ambient temperature. The sauna only needs to get to 150 degrees so you can reach a body temperature of 101.3. Can we use any of the low cost saunas where your head pops out that are available? I was looking to buy a clearlight sauna but it seems a bit unnecessary now since I have a sitting one already.
Harvia saunas are the best, and you can pick up a heater for relatively little. For the full spectrum health benefits always go with traditional dry Finnish, not infrared.
This is a good video for people with depression offering an alternative to anti-depressants of which I am very sadly all too familiar with via family, friends and co-workers. Anti-depressants are NOT a solution to anything. They are just another curse inflicted on humanity by "modern medicine". Also a risk of brain damage. For example, Harvards "PHysician of the Year" (around the year 2000) limited his use of SSRI's to at most 6 months because of the risk of BRAIN DAMAGE!!!! How frightening is that?! THese drugs alter one's feelings like having a bad prescription lens in your glasses or like alcohol impairs motor skills. Imagine driving a car or riding a bike with poor vision or alcohol impairment. Not take that as an analogy - a parallel - for what antidepressants do. They alter one's feelings. THe FDA "side effects list" - which multiple psychiatrists say is actually "dosage dependent EFFECTS" includes: increased feelings of persecution or abuse; increased agitation, increased grandiosity, decreased empathy, increased tendency to violence or crime, decreased anxiety including healthy anxiety that manages good judgment; increased impulsivity and poor judgement; increased possibility of murder or suicide. As an experiment years ago, after a psychiatrist recommended Prozac to me, I took 20 mg of Prozac for 8 months - the minimum for full accumulation in the brain (U of Arkansas medical school proof). Along the way I didn't notice anything so I weaned myself off. After a few months I had an "episode" where I noticed how anxious I was in preparing for a business meeting presentation. Something I've done countless times. Then I realized with this thought: "I haven't been this anxious since before I started on Prozac." I broke down in sobbing tears (I am a man) with finally understanding what Prozac had done to me. It had turned me into a narcissistic, grandiose, lacking-in-empathy, holier-than-thou asshole! In my mind, while on Prozac, I was a god. In this sordid journey I met a man and told him of my story. He met another man and told of my experience and gave him my phone #. That man called me. What he had learned indirectly from me was that his wife's recent suicide after 4 decades of marriage had actually been caused by anti-depressants. How did she commit suicide? She got so angry with her husband - the man that called me - that she poured gasoline all over herself right in front of him and struck a match. Her last words, he told me in tears, were "Let's go inside where it might be a bit cooler." True story.
This is making me think of one of my favorite songs ever: Hot, Hot, Hot by Arrow. 🔥🔥🔥 #notjustsaunaeither It will definitely get the party started. 💃🕺#moodbooster
Do we know if the required core body temperatures for results reducing depression , could be lower if the head was heated as well? Put another way, what part of the body is most important to heat? If it’s the brain, then are the treatments that exclude the head requiring the treatments to be hotter and longer?
Meditation: The Buddha says meditation makes thoughts walkable. Meaning, when random mind chatter that creates thoughts, feelings, emotions, behaviors ( I now add here), we have the power to stop the thought mid-sentence before it ever becomes a feeling that needs acted upon. So Mindfulness is really Awareness in the moment and not in the past like yesterday remembering the sweet to eat to pacify the emotion or problem, or worrying about tomorrow's problems generating anxiety for a perceived problem not really here yet! Hence, Mindfulness is also being aware of the senses and for any triggers of thoughts that need not be judged, but allowed to pass the mind without judgement or thinking about it. When bad thoughts enter, let them pass again and go back to nothingness or find this as the perfect time to visualize future intentions. These micro-moments of nothingness, allows the brain's chemical factory to do it's work to quiet the monkey mind and be in the moment or just being without thinking just for a bit of off time. There are also other forms of meditation, like Loving Kindness where you visualize forgiveness casting over your offender or perceived enemy and transcendental meditation where you observe.
I've started waking up early to day trade - and I hate it. It's the hours. I feel stronger as the night falls. My mind feel faster, almost a transformation. Now, I get tired and fall asleep before that experience. It's just gone now, instead of happening earlier. Waking up early when it's dark, miserable. I hate it. Waking up when the sun is shining and warm, wonderful. It's been ~4 months and my brain refuses to adapt. I've been a night owl since I was a small child. I always wanted to stay up later than mum would allow. I wish I had some other way to make money... other than opening an Onlyfans page.
Wondering why? It's because environmental toxicity is causing depression. This is helping you get this out. It's not hippy, scientists call it "increased clearance."
Can someone provide a link to a home sauna kit they got or know that would hit the magic 101° they are talking about in rectal body temp. Either that or one that I can just keep turning back on that dosent have a sensor to limit me.
David, Dr. Mason is using Clearlight sauna domes in her studies. www.clearlightsaunas.eu/models/portable-infrared-sauna Untied States vendor: infraredsauna.com/curve-sauna-dome/ (Clearlight is just the vendor, they are not involved in the actual research.)
I'll just jump straight to it. Somebody needs to do a sauna study where male gonads are protected and kept cool, and assess whether that decreases negative effects on sperm count and motility that we see after sauna use. As seen in studies, no relevant reproductive hormone level change after sauna use, so the effect is probably thermal. Scrotal temperature is normally 2-3 degree lower than body core temp., so we know that external cooling is possible to counteract higher core temp. Who will be the hero who will do that study and then patent the gonad cooler? It's a million dollar business idea.
@@markbr5898 Thanks. English is not my native language, obviously, so it helps when people catch mistakes. Some of them you can literally make until the rest of your life unless somebody is willing to point it out.
![Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection [An authoritative discussion!]](/img/1.gif)
In this episode, we discuss...
00:01:43 - How clinical whole-body hyperthermia (WBH) differs from ordinary sauna use.
00:03:58 - The earlier work that inspired Dr. Mason's depression research which demonstrated that a single, one-hour sham controlled whole-body hyperthermia session provided rapid-acting and durable improvement in depressive symptoms detectable up to six weeks later.
00:09:06 - The strange somewhat suggestive theme of thermoregulatory dysfunction and changes as a component of depression and its treatments.
00:14:30 - How chronic inflammation plays a critical role in some forms of depression - but sauna use may reduce it.
00:15:05 - How lipopolysaccharide injection induces depression symptoms, but high-dose EPA (an omega-3) ameliorates them.
00:17:06 - How aerobic exercise can improve depressive symptoms.
00:19:23 - CBT+Hyperthermia trial. The exciting new investigation being lead by Dr. Mason that will interrogate the antidepressant effects and biological changes accompanying eight sessions of whole-body hyperthermia in combination with cognitive behavioral therapy. Now recruiting at UCSF in San Francisco.
00:26:40 - How heating the body more slowly and with greater intensity may be an important component of the effectiveness of whole-body hyperthermia.
00:33:37 - How the new sauna study will also be interrogating biomarkers thought to be implicated in adaptive responses to heat stress and exercise.
00:38:35 - How sauna bathing and similar practices often provide opportunities for people to connect socially and why this may be an interesting corollary when viewing it through a therapeutic lens.
00:42:25 - How sauna use may eventually become an adjunct to clinical whole-body hyperthermia treatments, potentially bridging the gap between more intensive clinical protocols and ordinary home use.
00:44:09 - How hyperthermic baths (40°C) may also be an approach to eliciting antidepressant effects, according to a randomized clinical trial.
00:45:30 - How having insomnia differs from having a late chronotype.
00:53:44 - How cognitive behavioral therapy techniques like sleep restriction, muscle relaxation, and stimulus control can be used to treat insomnia.
00:55:08 - How to learn to use CBTi techniques on your own through a book recommended by Dr. Mason.
00:55:34 - How good sleep hygiene, such as avoiding napping, maintaining a quiet and dark bedroom, and even practicing a sleep restriction technique, can improve sleep quality.
01:06:14 - How cognitive behavioral techniques and smart, extremely conservative dose reduction can prevent rebound insomnia when weaning off prescription sleep medication under the guidance of a prescriber.
01:16:02 - How cognitive behavioral therapy can help people break bad habits, including eating behaviors that harm health.
01:28:38 - How a technique called motivational interviewing can help reduce sugar-sweetened beverage consumption.
01:33:41 - How visualizing near-future health goals helps people make better decisions "in the moment."
Access more of the notes for this episode at www.foundmyfitness.com/episodes/ashley-mason
Thanks @foundmyfitness for the amazing content as always ! I was wondering if you guys have any resources or contacts within the U.S & Canada that you could put us in contact with and who are actively participating in sauna research and studies ? We are very interested in participating ourselves to studies and to the evolution of sauna science by providing equipments, technical support, creating educational content/documentary, elaborating hypothesis, being a guinea pig, etc. If you know any university, organization, etc who is interested in us participating in their sauna studies, feel free to comment below or contact us via our website.
Depression treatment? I thought it was Bon Bon's and a comedy?
64011K
Hi. I have a question for Dr. Patrick and would love it if you could ask her for me, as I doubt she is scrolling through RUclips comments :). I recently purchased Broccogen10, a SULFORAPHANE product by a company called Newco. Could she look at it and advise me how many I should take per day for it to be beneficial? The company says 1-2 tablet 2-3 times a day. That seems fairly excessive. Especially when it says "each capsule contains 30 mg glucoraphanin per capsule". I reallllllly hope Dr. Patrick can help me with this as she is the only reason I heard of sulforaphane.
Also if you think it is a bad product just put a :( face and tell me which other route I should go. Making sprouts is just so hard to do consistently.
The two things that have helped me the most in terms of eating healthier and less frequently are meditation and proper diet. The meditation has been a powerful influence in many ways. Basically, via meditation I became aware of all the static bouncing around inside my head. I had no idea that so many useless "programs" were running 24/7, creating constant, stealthy feelings of anxiousness. This, in turn caused an overindulgence in food, internet use, and often some poor choices in diet. Once the static subsided it became relatively easy to choose better food, exercise more regularly and it also enabled me to transition into intermittent fasting. The results have been incredible, and sustainable. i think it all starts with the mind. Once you calm the mind, it's far easier to make healthy decisions.
Thanks for sharing.
GREAT POINT ☝️
Exercise has always done that that for me; it's meditative and clears the mind.
Dry sauna combined with cold water immersion ((10min 80 degree celsius sauna + 1-2min in cold water)x3, for example) provides me with not only a sense of well-being, but puts me to sleep in the evenings. A life saver during the dark winter months.
how do you go about actually doing this? Do you have a sauna and ice bath set up at home?
Fascinating discussion. In 1970, I worked in a huge NY State psych center.. On one unit,in a large bathroom, stood 5 large stainless steel tubs that had not been used in years. The long term employees told me that in the pre thorazine days, extremely agitated patients were given ice water baths, which were said to be very calming. Heat shock proteins at work.
interesting! chill out, literally!
Amazing episode. I could listen to Dr. Mason all day long. Non pharmacutical treatments appear to be so effective but so underutilized. Please have Dr. Mason back again.
I am so happy the rec centre is open again - I use the sauna almost every day. It’s very very hot in there; many times I have heard people remark it’s the hottest sauna they have every been in. I discovered the trick of having a drenched cold facecloth to hold over my face, which allows me to stay in considerably longer. The best is to go outside in the cold night air between sessions; I don’t go back in until my heart rate is back to normal. I experience such peace in between sessions and after I go home. It has a profound effect on my feelings of well-being and calm. Still working my way up to longer sessions! It’s also a practice of being still & patient/ok with all the chatter in there, which used to annoy me so much. Would love to have my own sauna one day, my God what a dream!
I absolutely love that you put the research/references on screen with their citations!!! You are incredible for that. That level of transparency is hard to find!
I have had insomnia off and on for the last 10 years.. I cut back on caffeine, cut back carbs.. changed how late I ate... but in the end I found the one thing that helps with sleep is to do something that day .. anything to be active. The more the better.
Ashley is such a great guest! Very intelligent woman, I really enjoyed listening to her. This was one of my favourite interviews yet. Also Rhonda, your editing, videography and production set are just amazing in this one! Amazing work.
Rhonda spreading the good info, helping change lives!
It's so encouraging to see sauna used in research!! I can tell you as a person who has had hypertension since I was a teen (as well as all my 8 siblings and my 4 children-many of us being very athletic) that sauna has changed my life. I use the dry sauna at least 4-5 times a week and my blood pressure has shifted consistently from 140-150 systolic and diastolic always over 80 to 110s-130 systolic and diastolic now in 60s to 70s. I'm sure the sauna has a great diuretic effect plus so many more benefits and my sleep is outstanding for the entire last year. I use a sleep watch app and I am in the 95th percentile now. Before this, I would have big intervals of sleeplessness even though I worked out and ate very well. Adding sauna and going outside for sunrise and sunset consistently has been life changing. I just turned 70, FYI.
To add to this: I meditate routinely too but I also did before using sauna this past year.
We are so excited about the current work you have been doing and look forward to seeing the results! Thank you both for your commitment to helping people! 🙌
What product do you recommend to most closely mimic the hyperthermia conditions?
Please consider having Dr Anna Lembke at your podcast at some point. I think an interview with her would be a great continuation to what you discussed here about bad habits and breaking them. I would really love to see someone drill down with her on how to prepare for a dopamine fast and strategies to push through it, or other possible strategies to reduce addictive behavior when dopamine fasting may not be possible or may be challenging as full abstinence from the substance and triggers is not possible (e.g. in the case of food addiction). Due to the ties all this has with mood and depression, as well as overall health, I think this could be really beneficial for your viewers.
imagine the society where this channel having the same amount of views as pop star
singers!
I'm in awe. I've had severe depression for years. I run hot, dont sweat. I just thought I run hot, but now I can work on myself in a different way and have something to gauge myself. I'm so interested!!!
This was fantastic!!! Thank you so much for putting in the effort to do all this Rhonda!
I just can't believe this information is not consumed by everyone!
Keeping the head cool makes so much sense. This evening I was sitting in my far infra-red sauna at the yoga studio...temperature about 150F...and really struggling to stay in much over 30 minutes. It's SO hot!!
I had been thinking how I can stay longer, and I think I'll get some sort of head-ice-hat thing so I can stay in longer.
Here's my observations...I have always exercised consistently at least 3 times weekly (intense cardio for about an hour) for over 20 years for physical health and emotional health. I always have found that a workout lasts about 3 days for me before I need another boost.
In the past 6 months, I have instead been regularly sitting in the sauna 3 times weekly, and I have found that it has more than sufficed in elevating my mood...and it's absolutely easier than intense cardio.
Side note...I also have a CBT mindfulness practice and do a hot power yoga immediately prior to sauna.
Thank you for this awesome news and data!!!!
Inspiring scientists that are both making the world a healthier and more educated place :)
Thank you for the wonderful podcasts!
Took a 106F hot bath. Pre bath temp measured by oral thermometer 97.1F. After 20 minutes temp raised to 102.4F. Water was very warm but not uncomfortable.
Finally Dr Rhonda.. I love whenever you talk about Sauna ❤️
Fascinating discussion! Hope you have Dr. Mason on in the future to discuss the results...
Genuinely fascinating stuff, and a brilliant guest.
Purchasing a sauna for my home gym has been the best investment I have made in a very long time. I use it 2 or 3 times a week ....130 degrees for 26-27 minutes. Helps my anxiety.... deeper sleep...and better muscle recovery. I look forward to hearing more about sauna use
Which type did you get and why?
@@llkoolbean4935 I decided to go with an infrared sauna...It's been a great addition to my personal health and wellness...I believe it was around 1200 (Canadian dollars). Takes about 15 to 20 minutes to reach the desired heat. It has Bluetooth as well...so ill listen to podcasts etc while sweating it out. The post recovery from weight lifting or Jiu jitsu has been absolutely amazing.
@@sacco6274 Thank you for your input.👍 Those are my biggest hurdle, recovery time, sleep quality. It's major reason why I don't exercise more. Much appreciated.🙏❤️
@@llkoolbean4935 My pleasure. Hope you have the ability to use or purchase one. Definitely a game changer 🙏
Great to hear. What is the brand name? Looking to place one in my apt. My gym's sauna is too noisy and crowded. Thanks for your feedback.
I have a home sauna and ice bath set up. In terms of mood, this is what I find is superior. Contrast therapy, but not with sauna. Ice bath to tolerance ( 3 or greater minutes) , then hot bath to tolerance, then 15 to 25 minute yoga nidra session. Contrast does not really work well for me with sauna because even if the sauna is greater than 185 degrees and even if you create a lot of steam by throwing water on the rocks, it takes a while to heat up in the sauna after immediately after ice bath. Though maybe a hot bath causes similar effects to WBH
Dr. Mason is amazing, got to see and hear more of her wow. Dr. Patrick as well. Rhonda please some more of these.
The issue with sauna use for darker skinned people is that heat exposure can cause or worsen melasma in the skin leading to hyperpigmentation. I wish I could use the sauna but my dark spots just get so bad
That cactus is pretty epic!
Read this comment before watching and the cactus was quite distracting throughout the episode 😅 I guess it's the fallic shape
Nice to see you again Rhonda.
You get a standing applause from me. Another very insightful production by the great Dr. Rhonda Patrick and what a knowledgeable guest with such a lovely vibe. Will definitely be using this to help myself and my family optimize our sleep. Thanks for all your hard work guys, so grateful.
I love your channel and work. Thank you!
Cannabis is a very strong thermo-regulator, as someone who has heat regulatory issues like Renaud Phonomena and high temp while sleeping ect and uses cannabis, I have noticed that the thermoregulatory properties are some of the most potent properties it has.
I think this is possibly where a lot of cannabises beneficial properties lie.
Cannabis is a very strong thermo-regulator? How /Why?
@@sleepsmartsmashstress8705
there have been many test that show cannabis decreases core body temperature, I think the mechanism is through the limbic system, although I could be wrong. It’s called cannabinoid induced hypothermia.
I wish I could give you more information but RUclips wont allow me to for some reason it keeps deleting my comments after I post them. This is the only one that went through.
It cures every disease as well. How about post what it doesn't do....
@@MrHartless2007 umm no it does not cure every disease, I hope you some day come to understand that
Nice Cactus for the ladies. Just bought my far infrared sauna with halogen heaters in there too - will add a pair of incandescent 250W heat bulbs too but its already pretty effective at about 79 Deg C air temp , 20 mins in you are fully toasted. Will have to check core body temp with thermometer after !
Saunas are known to increase adrenaline and blood glucose temporarily significantly. Be sure to check .
THIS is so useful. Head out, drink water (but drink warm water), cool head, start sauna room temp and heat up, last over an hour.
Always great information in Dr. Rhonda Patrick's videos. ♥️ this.
I hardly ever get sick when using the sauna every day.
Dr Rhonda looks amazing! Keep it up!
I just did 23mins in my infrared sauna at 70 Deg C. My Axillary temp going in was 35.8 and coming out was 37! I'll try to get it to 75 Deg next tiemn ans stay for 30mins. Doubt I can get core temp to 38.5 Deg easliy though! Had a cold shower and temp went right back to baseline. Also the infographic layover is epic, it adds layers of depth to the discussion to have the highlighted data points to read on screen with the chat. I haven't seen anyone else do this before.
What an amazing episode. The work the both of you are doing is so important and so f@&?ing interesting.
Can’t wait to try and implement just some of this in to my day / night.
Thanks legends!!
Had she looked into near infrared led light as a comparison to the heat sauna?
Potentially double benefits there.
I feel 10x better now that I sold my steam sauna and bought an infrared sauna 🧖♂️
Cortisol wakes and warms us. High cortisol raises core body temperature. Depressed individuals often carry a lot of stress. In some cases adding additional stress such as from exercise can simply be too much, hence avoidance. Overall stress reduction, calming the exhausted autonomic nervous system, and nutritional support may be necessary prior to exercise. Subjects should be encouraged initially to stick with lo impact exercise such as walking to develop their body’s capacity to recover. Walking should be fast enough for long enough to break a sweat.
Every other commercial on TV pushes drugs with multiple side effects. The pharmaceutical drug companies won't make money. I wish you the best with your endeavors.
Is it possible to do whole-body hyperthermia but still protect the testicles from the heat?
Does taking turmeric post workout hinder the inflammation benefits from working out as do NSAIDS??
It sounds like the key to happy and healthy life is sauna and cold exposure
And or just regularly getting out of your comfort zone by doing something challenging
I’d love to see whether heat adaptation has to due with low depression/suicidality in hot climate, low income regions where climate controlled homes aren’t the norm.
Listening to this, I realize that the mental health issues I grew up with went away in a very dramatic way when I moved to Belize out of high school.
Does constant, long term, low grade exposure activate the same adaptive systems as a single acute instance of hyperthermia?
"Quiet your mind & get to sleep" never made in into the show notes. The mention is at 55:14
OMG I have rheumatoid Arthritis. I am resonating with this so much!!
Can you do a video on Cerebrolysin and its effects on brain health?
Even though it does involve a pharmaceutical, an interesting study comparing psilocybin and sauna therapy (BUT NOT AT THE SAME TIME to the same subjects 😆) for treatment of depression, etc. would be interesting.
My phone is my watch/clock/alarm and so when I take the notion to get rid of it from my bedside I end up relenting for fear of missing an event, work, appointment, etc.
Inevitably then I check social media or youtube.
May need to try out an analogue clock, if I can find one that isn't terrible.
Im from Finland, sauna every day.
18:30. Your telling me it is. If one is depressed exercise is as appealing as a hole in the head.
Except drinking pop for migraines is more about the caffeine combined with tylenol to make the migraine go away. I dont want the pop. I want the migraine to go away. Have someone you know explain how a migraine feels, you would do anything to make it go away after a certain amount of hours. I would rather have a broken bone than a migraine. I will say there can be some things that help with reducing the amount of migraines like diet and exercise but it still doesnt get rid of them completely
WOW. I do cryotherapy every now and then and let me tell ya. It really helps to get through when i’m talking to the owner! So interesting!🧐
All fantastic. One question I have is that surely, one of the most stimulating things we experience, sex is not a good association to have with our place of sleep???🤔
Did the high temperature kill off gut bacteria?
gut bacteria are mre heat tolerant than human cells Ask a vet about autoclave temp settings
@@sleepsmartsmashstress8705
Which particular bacteria?
Curious, how can hot baths have similar effects to sauna, since there is no way the heat would be the same. I would love this since I’m a long time bath person but it’s totally different than my sauna experience.
Do the Wim Hof Method in a blacked out room with zero light, works great. Just keep doing it until you fall asleep.
If it's something I can't do at home, not interested in learning about because usually the cost is expensive especially if it's at a hospital setting.
شكرا اختي الدكتورة
Love the episode. Well done. Constructive criticism: the sofa format feels a bit awkward. How about two chairs?
Why would you add the CBT confounding factor? Seems like not great idea. *Ah, she explains.
Did we ever get the outcomes of this study?
They cactus 🌵 is INSANE!!! I can’t take my eyes off it!! Is it like 150 yrs old?!
It is a nice Euphorbia
I wonder how these different sauna "trials" compare with running relatively hard (17-18 km/hour for 1 hour) at temperatures of 40 C with 98 percent humidity? Any thoughts about this, Rhonda? (I used to do this during the summer when living in DC area, so I know how it feels like)
I am not aware of any studies. However, my guess would be that it is the amount of heat stress and not the ambient temp that is important. For example, if one feels greater heat stress in a 110 degree steam room (because of the humidity) compared to a 190 degree sauna, I would guess that the steam room is at least as effective at activating heat shock proteins. I would imagine the same would be the case for running in heat and humidity and /or with lots of layer of clothing, if you feel the equivalent, or more, heat stress than in a 190 degree sauna.
@@jackbuaer3828 Interesting though. I used to drop 8 lb of water weight during 1 hour running, every day, during the worst heat of the summer. I think that is quite extreme and comparable to any steam room or sauna. An was running bare-chested. The layer or sweat that accumulates on your skin during these conditions prevent effective cooling, I believe.
Interesting. Wonder if the extreme heat affects the body similar to Wim Hof Method does through extreme cold?
Huberman mentioned on his podcast cold exposure as being a way to significantly increase tonic dopamine for 3+ hours, which, in theory, should be great for focus and concentration (I.e. alternative to taking adderal for that time).
I'm not sure how big of an effect on dopamine and norepinephrine sauna produces, but if the effect is smaller, or doesn't last that long, then that would be one difference.
Hopefully somebody else can comment on how cold and heat compare in terms of heat shock proteins and the rest.
Unfortunately, I doubt many experiencing any of this are in a position to afford or even make time for sauna use.
Btw, cute sandals, Rhonda.
Rec centre!
My gym is $35 a month and has a 170F sauna.
exactly, very good point.
What is the book discussed relating to insomnia and sleep? I have listened back to the insomnia a few times and I’m not catching it, and didn’t see it in the show notes.
www.amazon.com/Quiet-Your-Mind-Get-Sleep/dp/1572246278
Daily exercise 💪
Hey Rhonda love your podcast. Was wondering what you thought about these sauna blankets? I’m over the road truck driver and I’m looking for something I can get my heat shock proteins on out here on the road.
According to the feasibility study the clearlight sauna they used only reaches 135 degrees fahrenheit in ambient temperature. The sauna only needs to get to 150 degrees so you can reach a body temperature of 101.3. Can we use any of the low cost saunas where your head pops out that are available? I was looking to buy a clearlight sauna but it seems a bit unnecessary now since I have a sitting one already.
Harvia saunas are the best, and you can pick up a heater for relatively little. For the full spectrum health benefits always go with traditional dry Finnish, not infrared.
I watched this prior and a book was mentioned. What is the name of it?? I am trying to rewatch and I can't find it!
Dr Rhonda Patrick, what is ur take on Infrared sauna Blanket?
This is a good video for people with depression offering an alternative to anti-depressants of which I am very sadly all too familiar with via family, friends and co-workers.
Anti-depressants are NOT a solution to anything. They are just another curse inflicted on humanity by "modern medicine". Also a risk of brain damage. For example, Harvards "PHysician of the Year" (around the year 2000) limited his use of SSRI's to at most 6 months because of the risk of BRAIN DAMAGE!!!! How frightening is that?!
THese drugs alter one's feelings like having a bad prescription lens in your glasses or like alcohol impairs motor skills. Imagine driving a car or riding a bike with poor vision or alcohol impairment. Not take that as an analogy - a parallel - for what antidepressants do. They alter one's feelings. THe FDA "side effects list" - which multiple psychiatrists say is actually "dosage dependent EFFECTS" includes: increased feelings of persecution or abuse; increased agitation, increased grandiosity, decreased empathy, increased tendency to violence or crime, decreased anxiety including healthy anxiety that manages good judgment; increased impulsivity and poor judgement; increased possibility of murder or suicide.
As an experiment years ago, after a psychiatrist recommended Prozac to me, I took 20 mg of Prozac for 8 months - the minimum for full accumulation in the brain (U of Arkansas medical school proof). Along the way I didn't notice anything so I weaned myself off. After a few months I had an "episode" where I noticed how anxious I was in preparing for a business meeting presentation. Something I've done countless times. Then I realized with this thought: "I haven't been this anxious since before I started on Prozac." I broke down in sobbing tears (I am a man) with finally understanding what Prozac had done to me.
It had turned me into a narcissistic, grandiose, lacking-in-empathy, holier-than-thou asshole! In my mind, while on Prozac, I was a god. In this sordid journey I met a man and told him of my story. He met another man and told of my experience and gave him my phone #. That man called me. What he had learned indirectly from me was that his wife's recent suicide after 4 decades of marriage had actually been caused by anti-depressants.
How did she commit suicide? She got so angry with her husband - the man that called me - that she poured gasoline all over herself right in front of him and struck a match. Her last words, he told me in tears, were "Let's go inside where it might be a bit cooler." True story.
Could you please put a link to the home sauna pods that Amy is using as well as her book recommendation? Thanks.
This is making me think of one of my favorite songs ever: Hot, Hot, Hot by Arrow. 🔥🔥🔥 #notjustsaunaeither It will definitely get the party started. 💃🕺#moodbooster
Love the new large but sparse set.
I'm thinking about buying one of these should I get a traditional or them infra
Could you do the health benefits of cold showers? Before you have coffee or food. Is it better than sauna?
Has Dr Mason had any success with adult patients with insomnia and ADHD?
Also, thanks so much for this interview. Really interesting.
Do we know if the required core body temperatures for results reducing depression , could be lower if the head was heated as well? Put another way, what part of the body is most important to heat? If it’s the brain, then are the treatments that exclude the head requiring the treatments to be hotter and longer?
Start the day with sauna, liters of sweat. Jumping in cold shower. Norway it's seroiously cold Waters. I love it, can't Imagine going with out
Meditation: The Buddha says meditation makes thoughts walkable. Meaning, when random mind chatter that creates thoughts, feelings, emotions, behaviors ( I now add here), we have the power to stop the thought mid-sentence before it ever becomes a feeling that needs acted upon. So Mindfulness is really Awareness in the moment and not in the past like yesterday remembering the sweet to eat to pacify the emotion or problem, or worrying about tomorrow's problems generating anxiety for a perceived problem not really here yet! Hence, Mindfulness is also being aware of the senses and for any triggers of thoughts that need not be judged, but allowed to pass the mind without judgement or thinking about it. When bad thoughts enter, let them pass again and go back to nothingness or find this as the perfect time to visualize future intentions. These micro-moments of nothingness, allows the brain's chemical factory to do it's work to quiet the monkey mind and be in the moment or just being without thinking just for a bit of off time. There are also other forms of meditation, like Loving Kindness where you visualize forgiveness casting over your offender or perceived enemy and transcendental meditation where you observe.
Could I use a sauna while taking Vyvanse and citalopram
Great episode. One thing. Why are sodas now perceived as more harmful than alcohol? Is drinking 2 small bottles of coca cola per week bad?
Thank you!!
If pig corpses stockholders are behind"fud" of any kind it is to kill ya sssssslllowwwly Banking their Bank Vault gods full and overflowing.
I've started waking up early to day trade - and I hate it. It's the hours. I feel stronger as the night falls. My mind feel faster, almost a transformation. Now, I get tired and fall asleep before that experience. It's just gone now, instead of happening earlier. Waking up early when it's dark, miserable. I hate it. Waking up when the sun is shining and warm, wonderful. It's been ~4 months and my brain refuses to adapt. I've been a night owl since I was a small child. I always wanted to stay up later than mum would allow.
I wish I had some other way to make money... other than opening an Onlyfans page.
Day traders do horrible compared to long term value investing like Warren Buffett and Peter Lynch
Trade crypto it’s 24 hours and with good risk management you can do well no matter what time zone or day 24-7 markets
Do you have any YT videos about sleep apnea?
Read The Pleasure Trap to understand why people can stop hypernormal foods and activities.
What about those weird leg wobbling machines that make you sweat a bunch?
Does sulphoraphane help with depression like the high dose of Epa?
Wondering why? It's because environmental toxicity is causing depression. This is helping you get this out. It's not hippy, scientists call it "increased clearance."
What can be done for people who refuse to exercise at all?
Does this apply to a steam room?
How do major depressed people fare after getting a high fever. Why can’t we just induce a fever artificially?
Very interesting thought. I would love to hear a qualified answer!
There's a lot of brainpower on that couch y'all.
Wow!!! Joe Rogan would agree with the sauna talk!!
Joe learned about it from Rhonda.
I'm wondering if hot flashes are related to depression in menopausal women.
Can someone provide a link to a home sauna kit they got or know that would hit the magic 101° they are talking about in rectal body temp. Either that or one that I can just keep turning back on that dosent have a sensor to limit me.
David, Dr. Mason is using Clearlight sauna domes in her studies. www.clearlightsaunas.eu/models/portable-infrared-sauna
Untied States vendor:
infraredsauna.com/curve-sauna-dome/
(Clearlight is just the vendor, they are not involved in the actual research.)
Are there any studies that the sauna improves HRV?
I'll just jump straight to it. Somebody needs to do a sauna study where male gonads are protected and kept cool, and assess whether that decreases negative effects on sperm count and motility that we see after sauna use.
As seen in studies, no relevant reproductive hormone level change after sauna use, so the effect is probably thermal. Scrotal temperature is normally 2-3 degree lower than body core temp., so we know that external cooling is possible to counteract higher core temp. Who will be the hero who will do that study and then patent the gonad cooler? It's a million dollar business idea.
*asses ≠ assess!!!
Of course you meant access (taking stock of) as opposed to asses (a herd of donkeys... or posteriors, as it were)
@@markbr5898 Thanks. English is not my native language, obviously, so it helps when people catch mistakes. Some of them you can literally make until the rest of your life unless somebody is willing to point it out.
@@LukeA1223 I meant “assess” as in “evaluate”, but I'm starting to like the variant with a herd of donkeys more😂
@@joech1065 Thanks. I also like it when people point out my mistakes, but I always worry that I may offend someone when correcting them.