Fasting, the practice of abstaining from food or caloric intake for a specified period, has garnered considerable attention due to its potential benefits for health, well-being and weight management. Saunas, too, are renowned for their potential advantages.
But is it safe or even beneficial to combine fasting with sauna sessions? Quite often, people who are interested in practices like heat therapy are also similarly curious about nutritional hacks like fasting, so it natural to wonder what happens when we combine the two.
In this article, we will explore fasting, it's diverse protocols, the advantages it offers, the potential benefits of fasting before a sauna session, associated risks, and ways to mitigate them. Additionally, we will draw insights from prominent figures in the field, including Dr. Andrew Huberman and Dr. Rhonda Patrick.
Understanding Fasting
Fasting is not a one-size-fits-all concept; it encompasses a range of practices. Common fasting protocols include:
Intermittent Fasting (IF):
This approach alternates between fasting and eating periods. It includes popular methods like the 16/8 (fasting for 16 hours, eating within an 8-hour window) and the 5:2 diet (normal eating for five days and reduced calorie intake for two non-consecutive days).
Water Fasting:
This involves consuming only water for a defined period, often spanning multiple days.
Extended Fasting:
Extended fasts may last from several days to several weeks, usually supervised by healthcare professionals.
Fasting offers a multitude of potential health benefits. Some of the notable advantages include weight management, improved metabolic health, enhanced insulin sensitivity, autophagy (the body's cellular cleaning process), and potential longevity benefits. Scientific studies have supported these claims, indicating that fasting can have a positive impact on various aspects of health.
Benefits of Fasting
The benefits of fasting are multifaceted, but it is generally agreed that much of the benefits of fasting, no matter the protocol, stems from an overall restriction in caloric intake.
Weight Management: Fasting can help regulate calorie intake, facilitating weight loss and long-term weight management.
Enhanced Insulin Sensitivity: Fasting may enhance insulin sensitivity, a valuable asset for individuals at risk of diabetes.
Autophagy: Fasting triggers autophagy, a cellular recycling process that removes damaged components and potentially reduces the risk of certain diseases.
Inflammation Reduction: Some studies suggest that fasting may reduce markers of inflammation in the body.
Mental Clarity: Fasting can sharpen cognitive function, offering improved mental clarity.
Benefits of Fasting Before a Sauna
Fasting before a sauna session can potentially complement the benefits of both practices. The advantages of fasting before using a sauna include:
Enhanced Detoxification: Fasting, combined with the detoxifying effect of sweating induced by saunas, may enhance the removal of toxins from the body. Sauna-induced sweating can aid in the excretion of heavy metals like lead, mercury, and arsenic.
Improved Fat Loss: Fasting depletes glycogen stores, making the body rely on fat as an energy source during the sauna session, potentially enhancing fat loss.
Mental Clarity and Mood: Fasting can sharpen mental focus and, when combined with the relaxation effect of saunas, may contribute to an overall sense of well-being.
Dr. Andrew Huberman, a distinguished neuroscientist and professor of neuroscience at Stanford University, has shared insights into the potential benefits of sauna use. He has emphasised that saunas can stimulate the release of endorphins, the body's natural feel-good chemicals. This can lead to an improved mood and reduced stress, complementing the mental clarity that fasting can provide. Dr. Huberman believes that the combination of sauna sessions and fasting might offer a unique synergy for overall well-being.
Dr. Rhonda Patrick, a prominent biomedical scientist and host of the FoundMyFitness podcast, has extensively discussed the benefits of sauna use in her work. She highlights that saunas have the potential to increase heat shock proteins, which can be protective and contribute to muscle regrowth. Furthermore, saunas promote the release of growth hormones. Dr. Patrick cites studies indicating that different sauna temperature and duration protocols can significantly affect growth hormone levels. She believes that sauna use can be a powerful tool for health and well-being.
Risks of Fasting Before Sauna
While the combination of fasting and sauna use can offer several potential benefits, it is essential to be aware of the associated risks. Some potential downsides include:
Dehydration: Both fasting and sauna sessions can lead to dehydration. Combining the two may increase the risk significantly.
Orthostatic Hypotension: Fasting can result in low blood pressure, and the heat exposure in saunas can exacerbate this, increasing the risk of dizziness or fainting.
Electrolyte Imbalance: Extended fasting, coupled with the sweating induced by saunas, can lead to electrolyte imbalances, which can be dangerous.
How to Mitigate Risks of Fasting Before Sauna
To safely combine fasting and sauna sessions, consider these strategies to mitigate risks:
Stay Hydrated: Ensure you are well-hydrated before starting a sauna session, and drink water regularly while fasting and using the sauna.
Limit Sauna Time: Shorten the duration of your sauna sessions when fasting to reduce the risk of dehydration and orthostatic hypotension.
Monitor Symptoms: Pay close attention to your body. If you feel dizzy, lightheaded, or experience discomfort, exit the sauna immediately.
Electrolyte Supplementation: Consider supplementing with electrolytes to maintain balance, especially during extended fasts and longer sauna sessions.
Consult a Professional: If you have underlying health conditions, consult a healthcare provider or sauna specialist before combining fasting and sauna sessions.
Conclusion on Sauna and Fasting
Incorporating fasting and sauna use into your wellness routine can offer potential health benefits. However, it's crucial to balance these potential rewards with the associated risks.
Consult with a healthcare professional or sauna specialist before making any significant changes to your lifestyle, especially if you are new to fasting or sauna use. Whether fasting before a sauna is the right choice for you depends on your individual health status and goals.
By being informed and cautious, you can maximise the advantages of these practices while minimising risks.
References
Please note that the information provided in this article is for informational purposes only and should not be considered as medical advice. Always consult with a healthcare professional before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or concerns.
Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181–192. https://doi.org/10.1016/j.cmet.2013.12.008
Huberman, A. (Host). (2021). Sauna Benefits: How Heat Stress Can Improve Your Health - Andrew Huberman. [Podcast]. Huberman Lab Podcast. https://hubermanlab.com/s/heat-stress
Patrick, R. (Host). (2019). Sauna Use Increases Life Longevity - Dr. Rhonda Patrick. [Podcast]. FoundMyFitness. https://www.foundmyfitness.com/episodes/sauna-use