Sauna Benefits Deep Dive And Optimal Use With Dr. Rhonda Patrick & MedCram [3acb03]
Post Time: 2025-07-29
Blood sugar management is crucial for maintaining overall health, and it's essential to understand what constitutes a healthy range. The ideal blood sugar range varies based on several factors, including age, weight, and physical activity level.
According to the American Diabetes Association (ADA), the normal blood glucose levels are:
- Fasting plasma glucose: Less than 100 mg/dL
- Postprandial (after meal) plasma glucose: Less than 140 mg/dL
Balancing Diet and Blood Sugar Levels
Diet plays a significant role in maintaining healthy blood sugar levels. Consuming foods that cause spikes in blood sugar can be detrimental to overall health. Foods high on the glycemic index, such as white bread, sugary drinks, and refined carbohydrates, should be avoided or consumed in moderation.
Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet can help regulate blood sugar levels. A study published in the Journal of Nutrition found that consuming 25-30 grams of fiber per day resulted in improved insulin sensitivity and reduced risk of developing type 2 diabetes.
The Role of Exercise in Blood Sugar Management
Regular physical activity is essential for maintaining healthy blood sugar levels. Aerobic exercises, such as walking, jogging, or cycling, can help improve insulin sensitivity and reduce blood glucose levels. Resistance training also plays a crucial role in managing blood sugar by building muscle mass, which helps to regulate glucose metabolism.
A study published in the Journal of Clinical Endocrinology & Metabolism found that regular aerobic exercise improved glycemic control and reduced the risk of developing type 2 diabetes.
Managing Blood Sugar Through Stress Management
Stress is a significant factor in managing blood sugar levels. When we experience stress, our body releases cortisol, which can lead to increased blood glucose levels. Engaging in stress-reducing activities like yoga, meditation, or deep breathing exercises can help regulate cortisol levels and maintain healthy blood sugar ranges.
A study published in the Journal of Clinical Endocrinology & Metabolism found that regular practice of relaxation techniques reduced symptoms of anxiety and depression and improved glycemic control in patients with type 2 diabetes.
The Importance of Sleep for Blood Sugar Regulation
Sleep plays a vital role in regulating blood sugar levels. Poor sleep quality can disrupt glucose metabolism, leading to increased risk of developing insulin resistance and type 2 diabetes. Aim for 7-8 hours of sleep per night to help regulate blood sugar ranges.
A study published in the Journal of Clinical Endocrinology & Metabolism found that participants who got less than 6 hours of sleep per night had impaired glucose regulation, while those who slept more than 9 hours per night experienced improved glycemic control.
Sauna questions answered with expert Dr. Rhonda Patrick: Infrared vs traditional saunas? Can sauna bathing lower the risk of dementia, heart disease, stroke, depression, and all-cause mortality? How exactly should we use saunas for optimal benefit (duration, frequency, temperature, etc.)? Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. Dr. Patrick is the Co-Founder of FoundMyFitness.com. View Dr. Rhonda Patrick's recent review article on saunas in Experimental Gerontology here: Subscribe to Dr. Patrick's YouTube channel here: Interviewer: Kyle Allred, Physician Assistant, Producer, and Co-Founder of MedCram.com Topics covered: 00:00:00 - Intro to Saunas and Rhonda Patrick 00:01:04 - Summary of sauna health benefits (lowers dementia, cardiovascular, depression risk, etc.) 00:07:09 - A review article vs primary research and Dr. Jari Laukkanen 00:07:58 - More on cardiovascular benefits of sauna 00:10:48 - Does sauna use lower hypertension risk? 00:11:56 - Sauna use may improve fitness and endurance 00:14:48 - Can sauna use lower Alzheimers and dementia risk? 00:16:43 - What are heat shock proteins? 00:19:18 - Dr. Patrick's research on amyloid-beta 42 / heat shock proteins 00:20:30 - How Rhonda Patrick became interested in Saunas 00:22:20 - Endorphins, opiate receptors, depression, and sauna use 00:26:36 - Sauna associated with lower inflammatory markers 00:27:14 - Interleukin 6 (IL-6) and sauna use 00:29:20 - Brain-derived neurotrophic factor (BDNF) and neuroplasticity 00:32:01 - More cellular repair mechanisms (NRF2) and hormesis 00:34:00 - Eustress and intermittent fasting 00:37:38 - Sauna and muscle atrophy 00:39:54 - Excretion of heavy metals and toxins through sweat 00:41:58 - Heart rate variability and sauna use 00:43:30 - Sauna mimics moderate-intensity exercise 00:47:32 - What Rhonda Patrick does in the sauna 00:49:22 - Countries / cultures utilizing hyperthermia 00:51:34 - Infrared sauna benefits vs. traditional Finnish sauna (and waon therapy) 00:55:39 - Details about Rhonda Patrick's sauna routine (temp., duration, dry vs. humid etc.) 01:01:43 - Utilizing sauna to extend a workout 01:02:33 - Can a long hot shower or bath mimic sauna benefits? 01:03:27 - Hydration before and after sauna bathing 01:04:36 - Cold exposure after sauna use? 01:06:24 - How to tell if in the causes for low blood sugar in newborns sauna for too long? 01:08:10 - Contraindications/people who shouldn't use sauna 01:12:28 - Continuous glucose monitors and sauna 01:14:25 - Limitations of current sauna research 01:18:06 - More on Finland and saunas 01:18:50 - More on heat shock proteins 01:19:46 - Closing thoughts SELECTED LINKS: Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine) | Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men (Age and Ageing) | Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress (Biomed Res Int.) | Sauna bathing reduces the risk of stroke in glucose gel for low blood sugar Finnish men and women (Neurology) | Effect of post-exercise sauna bathing on the endurance performance of competitive male runners | 2022 World Happiness Report (Helliwell et al.) | Clinical trial in progress on sauna and depression run by Dr. Ashley Mason | SUBSCRIBE TO THE MEDCRAM YOUTUBE CHANNEL: Get notified of new videos by hitting the bell icon, and future sauna Rhonda Patrick videos (dr. rhonda patrick sauna info) FOLLOW DR. RHONDA PATRICK YouTube: Twitter: Podcast: MEDCRAM + MEDICAL PROGRAMS AND HOSPITALS: MedCram offers group discounts for students and medical programs, hospitals, and other institutions. Contact: [email protected] MEDIA CONTACT: Media Contact: [email protected] Interview Produced and Edited by Kyle Allred with Daphne Sprinkle FOLLOW US ON SOCIAL MEDIA: DISCLAIMER: MedCram medical videos are for medical education and exam preparation, and NOT intended to replace recommendations from your doctor. #Sauna 60 mg/dl blood sugar #optimalheatlh #hottub