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Aliquot #2 – Q&A Mashup – Sauna| Found My Fitness With Dr. Rhonda Patrick

Key Takeaways

  • Sauna use provides benefits such as improved lung function, boost in immune system, and mimicking aerobic exercise
  • Lower temperature saunas such as infrared saunas require a longer duration of use for benefit
  • There are added benefits to adding humidity to the sauna
  • If you don’t have access to a sauna, hot baths have been shown to improve innate immunity


In this special episode of Found My Fitness, Dr. Rhonda Patrick (@foundmyfitness) previews new premium member content, known as “Aliquots” by providing a sneak peek to an in-depth Q&A mashup on sauna use. Click here for access to the full episode.

Benefits of Sauna Use

  • Reduces risk of chronic acute respiratory illnesses and boosts the immune system
  • Intervention trials with Finnish sauna bathing showed a reduced incidence of the common cold
  • Frequent Finnish sauna use may decrease pulmonary congestion and lead to improved lung function
  • Sauna mimics aerobic exercise
  • A study using an infrared sauna was shown to improve lung function in people with chronic obstructive pulmonary disease (COPD)
  • It should be noted that many studies with saunas are using Finnish saunas which have a component of steam and humidity
  • Influenza viruses transmit less effectively in humid conditions

Rhonda Patrick’s Sauna Practices

  • Generally: 4-7 times per week, 20 minutes in at least 174 degrees Fahrenheit
  • Currently: using sauna 15-20 minutes at 186 degrees Fahrenheit and pours water over hot rocks to increase humidity

Miscellaneous Notes About Sauna

  • Mold accumulates more in a steam sauna because of high humidity
  • At lower temperatures (such as infrared saunas), longer durations are needed for benefit

Alternatives If You Don’t Have Access To A Sauna

  • Hot baths have been shown to increase heat shock proteins
  • Heat shock proteins play a major role in improving innate immunity and increasing immune cells
  • How to use a hot bath for benefits: waist down for one hour at 170 degrees
  • Possible to reduce the time of bath by submerging from the shoulders down
  • Hot baths will likely require refilling water to maintain the temperature

Sauna Use During COVID-19

  • Don’t share a sauna with people outside your household right now
  • If you have access to a home sauna – great! If not, hot bath is a good option

Found My Fitness - Rhonda Patrick : ,
Notes By Maryann

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