Intro to Saunas and Rhonda Patrick

Summary of sauna health benefits (lowers dementia, cardiovascular, depression risk, etc.)

A review article vs primary research and Dr. Jari Laukkanen

Does sauna use lower hypertension risk?

Sauna use may improve fitness and endurance

What are heat shock proteins?

Dr. Patrick's research on amyloid-beta 42 / heat shock proteins

How Rhonda Patrick became interested in Saunas

Sauna associated with lower inflammatory markers

Interleukin 6 (IL-6) and sauna use

More cellular repair mechanisms (NRF2) and hormesis

Eustress and intermittent fasting

Excretion of heavy metals and toxins through sweat

Heart rate variability and sauna use

Sauna mimics moderate-intensity exercise

Countries / cultures utilizing hyperthermia

Infrared sauna benefits vs. traditional Finnish sauna (and waon therapy)

Utilizing sauna to extend a workout

Can a long hot shower or bath mimic sauna benefits?

Hydration before and after sauna bathing

How to tell if in the sauna for too long?

Contraindications/people who shouldn't use sauna

Limitations of current sauna research

More on Finland and saunas

Closing thoughts

Introduction: Is the sauna good for you?

What do saunas do?

Sauna benefits

Learn more about sodium and potassium!

Intro

What to Consider When Purchasing a Sauna

Space and Electrical Requirements

Emissivity

Light Spectrum

Build Quality

EMFs and VOCs

Optional Features

Best Overall: Sunlighten mPulse Smart Sauna

Hottest: Sunlighten Amplify

Best One-Person Option: Therasage Thera360 Plus

Best EMF-Free Option: Saunaspace Faraday

Best Affordable Option: Sunlighten Signature

Least Expensive: Sunhome Saunas Blanket

Most Luxurious: Sunlighten's Custom Saunas

The Truth About Amazon and Costco Saunas

Intro

Benefit #1: Relieves Stress and Tension

Benefit #2: Improves Circulation and Blood Flow

Benefit #3: Lowers Your Blood Pressure

Benefit #4: Reduces Your Pain

Benefit #5: Mimics a Cardiovascular Workout

Benefit #6: Promotes Weight Loss

Benefit #7: Induces a Healthy Dose of Heat Stress

Benefit #8: Helps You Detox

Benefit #9: Increases Your Flexibility and Range of Motion

Benefit #10: Causes a Spike in Growth Hormone Release

Benefit #11: Improves Your Skin Health

Side Effects of Infrared Sauna

My Closing Thoughts

Sauna and Longevity

What the Study Found

Sauna Temperature

Heat Shock Proteins

Reactive Nitrogen and Reactive Oxygen Species

What is protein aggregation?

Heat shock proteins may be associated with human longevity

How does FoxO3 accomplish this?

Summary

Conclusion

Faster Recovery from Workouts

Improved Mood

Improved Mental Performance

Improved Cognitive Function

External Benefits

Weight loss

Heat-Shock Proteins

Reduced Risk of Heart Disease or Heart Attack

Improved Athletic Performance

How to Get Help with Weight Loss

First you wash yourself

SAUNA CULTURE IN FINLAND

This sauna has stood here for almost 50 years

The sauna is heated almost every day when we're here.

Finns go to the sauna all the time, one could say.

In the summer some people might take a sauna every evening

The most common sauna day is Saturday.

Bachelor and bachelorette parties are often celebrated in the sauna.

There are so many different types of saunas

Do you know how you learned to go to the sauna?

Intro

Public Saunas

Sauna Etiquette

How Saunas are Built

Taking a Dip

History of Sauna

Sauna as a Poor Man's Pharmacy

Sauna in the wartime

What is a vihta?

After Sauna

What Is Sauna Bathing? (How It Works)

Infrared Sauna vs. Steam Sauna: Health Benefits

Benefit #1: Improves Cardiovascular Health

Benefit #2: Speeds Up Recovery

Benefit #3: Promotes Healthier Skin

Benefit #4: Boosts Your Immune System

Benefit #5: Improves Your Respiratory Health

Benefit #6: Enables Healthy Hormone Production

Benefit #7: Promotes Weight Loss

Benefit #8: Relieves Stress and Tension

Things to Consider When Choosing Your Sauna

EMF Exposure

Off-Gassing

Emissivity

My Closing Thoughts

Heating System

Heating

The Sauna Temperature

Heat Up Time

Health Benefits

Benefits

Effects of Steam and Infrared Heat on the Body

The Sauna Experience

Insulation

Expert Advice

Material Selection

Assembling the Sauna

Back Wall Construction

Assembly

Window Openings

Front Wall

Side Walls

Interior Components

Electric Stove

Finishing Touches

SAUNA USAGE

HEATSHOCK

NEURODEGENERATIVE

SILENCE