How Sauna Use May Boost Longevity

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dr. Rhonda Patrick here in my last video
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on hyperthermic conditioning I suggested
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that regular sauna use may improve
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athletic endurance prevent muscle
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atrophy improve insulin sensitivity
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increased neurogenesis the growth of new
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brain cells improved learning in memory
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and may also increase longevity today
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we’re going to pick up where we left off
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longevity my last video was a little
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prescient on this topic because recently
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the journal JAMA internal medicine
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published a study that showed that sauna
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use was in fact associated with
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longevity the study recruited over 2000
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middle-aged men investigated the
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frequency of sauna use with study sudden
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cardiac death fatal coronary heart
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disease fatal cardiovascular disease and
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all cause mortality including cancer
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over the course of 20 years let’s talk
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about what the study found the study
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found that fatal cardiovascular disease
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was 27 percent lower in men that used
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this on a two to three times a week and
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50% lower and men that use this on a
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four to seven times a week compared to
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men that only uses sauna once a week
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moreover the study found that men that
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uses on a two or three times a week had
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a 24% reduction in all cause mortality
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and men that use this on a four to seven
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times a week had a 40% reduction in all
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cause mortality compared to men that
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only use this on a one time a week but
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of course once on a may vary from the
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next so let’s talk about one of the
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important parameters used in this study
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temperature the average temperature of
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the dry saunas used in the study were
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hot 79 degrees Celsius or 174 degrees
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Fahrenheit often used with the splash of
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water poured over hot rocks to increase
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the humidity for a duration of up to or
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exceeding 20 minutes this means that the
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results may not be directly applicable
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to hot tubs serums and infrared saunas
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which often operate at a lower
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temperature that doesn’t mean that
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there’s no merit to using hot tub steam
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rooms and infrared saunas it just means
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that there are subtle differences if
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you’re comparing them to the hot and dry
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Finnish saunas that were used in this
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study some of the positive benefits of
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sauna use on heart health may be due to
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similar effects that regular physical
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exercise has on heart health using the
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sauna at a moderate level can increase
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the heart rate 200 beats per minute
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and a more intense on a session can
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increase heart rate to 150 beats per
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minute just in case you didn’t know
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that’s fast and the latter corresponds
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to moderate intensity physical exercise
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long-term sauna use has been shown to
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improve blood pressure and d’they lleol
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function and ventricular function now
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let’s talk about longevity after all
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that was the most striking finding of
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this study i think there are a couple of
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good molecular explanations that can
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explain how sauna use could influence
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longevity first we’ll talk about a topic
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that we’ve discussed previously heat
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shock proteins also known as HSPs heat
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stress from using the sauna and also to
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a lesser degree exercise can activate
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the expression of genes that make more
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heat shock proteins heat shock proteins
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have many important functions inside the
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cell one important function is to make
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sure that proteins which do all the
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biological work inside the cell maintain
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their proper 3-dimensional structure
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when under stress this is whether we’re
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talking about stress from heat or stress
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from normal aging from injury or from
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UVB radiation for example the
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three-dimensional structure of the
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protein is very important for its
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function as well as for the longevity of
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the protein itself just normal
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metabolism and normal immune function in
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other words just living creates reactive
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byproducts called reactive nitrogen and
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reactive oxygen species which damage the
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proteins inside of your cell this damage
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disrupts the three-dimensional structure
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of the proteins and the function of this
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protein so that it’s no longer able to
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do the work it’s supposed to do not only
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does this damage disrupt the function of
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the protein but it also leads to protein
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aggregation protein aggregation is found
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in cardiac diseases such as heart
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failure in a flourish grossest in
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cardiomyopathy and is also commonly
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found in neurodegenerative diseases such
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as Alzheimer’s disease Parkinson’s
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disease and Huntington’s disease since
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we know that heat shock proteins are
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awesome because they help us resist
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stress both of the exceptional varieties
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such as tissue injury and also the
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normal varieties such as normal aging
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perhaps it’s not so surprising that heat
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stress increases the lifespan of flies
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and worms by 15% and this has been shown
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to be dependent on heat
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Thirteen’s another tidbit of information
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that suggests heat shock proteins may be
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associated with human longevity comes
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from the fact that a gene polymorphism
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that increases the expression of more
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heat shock proteins is associated with
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being a centenarian that is living to be
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100
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that said heat shock proteins aren’t the
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only protein we should be looking at
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when trying to investigate the effects
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of heat stress and longevity
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another molecular pathway we should be
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looking at is Fox o3 well I have
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mentioned heat shock proteins in my last
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on a video I did not mention Fox o3 I
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have however mentioned Fox o3 and other
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videos in other presentations Fox o3 is
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associated with longevity in fact humans
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that have a gene polymorphism that make
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more Fox o3 have up to a two point seven
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fold increased chance of living to be a
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centenarian also mice that make more Fox
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o3 increase their lifespan by 30% so how
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does Fox o3 accomplish this Fox o3 is a
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master regulator of many different genes
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when it’s on it turns on many different
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genes that make your cells more
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resilient to a variety of different
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stresses that occur with age many of the
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genes that Fox OS return on happen to
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decrease with age so it’s really good to
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boost their expression one particularly
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important type of stress that Fox o3
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protects against is DNA damage the same
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type of reactive byproducts from normal
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metabolism and normal immune function
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that damage proteins also damage DNA DNA
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damage can lead to a mutation and when a
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damaged cell has a mutation it can
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replicate and can lead to cancer fox o3
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increases the expression of genes that
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are involved in DNA repair so that the
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damage is repaired and never forms a
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mutation Fox o3 also increases the
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expression of genes that kill damaged
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cells so they can’t form cancer fox o3
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also makes cells more resilient to
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damage by increasing the expression of
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genes that combat this damage including
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anti oxidant genes which were much more
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potent than dietary antioxidants in
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addition when cells become damaged or
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when telomeres become critically short
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cells undergo senescence which means
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they are not dead but they’re not alive
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either
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rather they just sit around and they
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secrete pro-inflammatory cytokines and
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pro-inflammatory molecules that damage
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other nearby cells creating this vicious
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cycle of pro-inflammatory cytokine
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production
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well Fox o3 increases the expressions of
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genes involved in a toff eg which means
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this the damage cell will eat itself
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instead of sitting around secreting
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pro-inflammatory cytokines Fox o3 also
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increases the expression of genes that
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are involved in immune function which
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declines with age so that your immune
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cells can fight off viruses bacteria and
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cancer cells better boxer 3 increases
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the expression of genes involved in
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metabolism and stem cell function just
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to name a few
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please somebody pass me more Fox o3
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so in summary sauna use was associated
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with longevity the more frequent the
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sauna use the greater the effect on
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longevity heat stress such as using the
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sauna activates heat shock proteins and
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this has been associated with increased
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lifespan of worms and flies heat shock
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proteins also protect against one of the
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types of stress associated with aging
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heat stress also activates one of the
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well known longevity genes Fox o3a which
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happens to protect against a variety of
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different cellular stresses that occur
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with age it comes as very little
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surprise that using this honor regularly
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may come with some genuine health
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benefits that encompass longer life as
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for me I’m going to continue hitting the
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sauna every chance I get
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dr. Rhonda Patrick over and out
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you
Get the brand new, comprehensive article I wrote on how sauna may affect longevity HERE: http://www.foundmyfitness.com/?sendme… In this video Dr. Rhonda Patrick summarizes a recent study that found that frequency of sauna use was associated with decreased risk of death. Using the sauna 2-3 times per week was associated with 24% lower all-cause mortality and 4-7 times per week decreased all-cause mortality by 40%. Rhonda discusses some possible mechanisms that could be responsible for the effect on longevity including the increased production of heat shock proteins (HSPs) and activation of the longevity gene, Foxo3. Heat stress increases the production of heat shock proteins, which prevent protein aggregation and protect against cardiovascular and neurodegenerative diseases. Heat stress also activates FOXO3, which activates many other genes that protect against the stress of aging including DNA damage, damage to proteins and lipids, loss of stem cell function, loss of immune function, cellular senescence and more. Crowdfund more videos: http://www.patreon.com/foundmyfitness Subscribe on YouTube: http://www.youtube.com/subscription_c… Subscribe to the podcast: http://itunes.apple.com/us/podcast/fo… Twitter: http://twitter.com/foundmyfitness Facebook: http://www.facebook.com/foundmyfitness Want notifications when a new podcast comes out? Download one of the FoundMyFitness mobile apps! iPhone App: https://itunes.apple.com/us/app/found… Android App: https://play.google.com/store/apps/de…

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