Infrared Sauna
Episodes covering infrared sauna — protocols, research, and expert discussions.
Saunas using infrared light to heat the body directly rather than heating the air. Lower temperatures than traditional saunas (110-150°F vs 150-200°F), may be more tolerable for some. Growing evidence for cardiovascular and pain benefits.
Evidence-Based Take:
Infrared saunas heat your body directly with infrared light rather than heating the air around you. This allows for lower ambient temperatures while still raising core body temperature. The research is less extensive than traditional Finnish sauna, but growing evidence supports cardiovascular and pain-related benefits.
What the Evidence Shows:
- Moderate evidence for chronic pain conditions (fibromyalgia, rheumatoid arthritis)
- Some evidence for cardiovascular improvements (blood pressure, endothelial function)
- Limited evidence for detoxification via sweating
- Preliminary evidence for chronic fatigue syndrome
- Less evidence than traditional sauna for longevity outcomes
Honest Assessment:
Infrared saunas are legitimate heat therapy, not a gimmick. They're more tolerable than traditional saunas for people who can't handle high heat. The "detox through sweat" claims are overstated (sweat is mostly water and salt), but the cardiovascular and pain benefits appear real. If you have access to a traditional sauna, the evidence is stronger there. But infrared is a reasonable alternative.
vs Traditional Sauna:
Traditional saunas have the big Finnish longevity studies. Infrared saunas have more research on specific conditions (pain, fatigue). Both raise core temperature and induce sweating.
Science & Mechanisms
How Infrared Saunas Work:
Infrared saunas use infrared light (invisible heat radiation) to warm your body directly, rather than heating the air. This is the same type of heat you feel from sunlight, minus UV.
Infrared Spectrum:
| Type | Wavelength | Penetration | Primary Effect |
|---|---|---|---|
| Near (NIR) | 0.7-1.4 μm | Deepest (several cm) | Cellular, wound healing |
| Mid (MIR) | 1.4-3 μm | Moderate | Circulation, pain |
| Far (FIR) | 3-100 μm | Superficial (0.1mm) | Heating, sweating |
Most "infrared saunas" are far infrared. Some combine all three ("full spectrum").
Physiological Effects:
- Core body temperature rises 1-3°F
- Heart rate increases (similar to moderate exercise)
- Blood vessels dilate
- Sweating begins
- Heat shock proteins activated
- Endorphin release
Temperature Comparison:
- Traditional sauna: 150-200°F (65-93°C)
- Infrared sauna: 110-150°F (43-65°C)
- Same core temperature rise, lower air temperature
Sweating and "Detox":
Sweat composition is primarily water, sodium, chloride, and small amounts of urea and lactate. Heavy metals and toxins in sweat are minimal. The detox benefits are more about improved circulation and heat stress adaptation than literally sweating out toxins.
Episodes
Dr. David Jockers interviews Connie Zack from Sunlighten about how infrared sauna therapy can reduce inflammation and support detoxification. They cover the differences between ...
Connie Zack joins Dr. Jockers to discuss the wide-ranging benefits of infrared sauna therapy for skin health, detoxification, fat burning, and inflammation reduction. They cover...
Katie from Wellness Mama interviews the two co-founders of HigherDOSE, Katie Kaps and Lauren Berlingeri, about at-home infrared sauna blankets, PEMF mats, and red light therapy ...
Dr. Joseph Mercola interviews Brian Richards, founder of Sauna Space, about near-infrared sauna therapy and its advantages over far-infrared and traditional Finnish saunas. They...
Brock Armstrong narrates Ben Greenfield's detailed blog post on how to biohack an infrared sauna for greater heat output, improved detoxification, and enhanced fitness benefits....
Dr. Sydnee McElroy and husband Justin explore the long history of saunas across cultures, from Bronze Age sweat houses and Finnish folk medicine to Native American sweat lodges ...
Dr. Mercola and physician Jenna Greenfield (formerly a pediatric ER doctor, now with High Tech Health) have an in-depth conversation about sauna use for health optimization. Mer...
Dr. Alex Arguello and co-host Paige discuss the health benefits of infrared saunas as part of their ongoing detox conversation. They explain how infrared saunas differ from trad...
Host Elizabeth Benton explains the differences between red light therapy, near-infrared light, and infrared saunas, breaking down how each works and why she uses both a red ligh...
The host summarizes key findings from the landmark Finnish sauna study of 2,300+ middle-aged men, drawing heavily on Dr. Rhonda Patrick's breakdowns of the research. The episode...
Writer and cold water swimmer Emma O'Kelly joins Liz Earle to discuss her book on sauna culture, drawing from 10,000 kilometers of travel through Finland, Estonia, Norway, and o...
Ben Greenfield interviews Raleigh Duncan and Andy Pace from Clearlight Saunas about the science and practical use of infrared saunas. The conversation covers the key differences...
Mike Matthews takes a skeptical, evidence-based look at infrared sauna claims by reviewing 23 scientific studies. He explains how infrared saunas use infrared light to heat the ...
Ben Greenfield compares dry sauna versus infrared sauna versus hot tub. Also covers gut health healing strategies and other biohacking approaches.
Katie from Wellness Mama delivers a concise solo episode covering sauna types, benefits, and practical protocols. She traces the history of infrared saunas back to Dr. John Harv...
Host Laura Powers interviews Alicia Botyrus, Director of Business Development Global for Sunlighten, about the health benefits of infrared saunas. They cover the fundamentals of...
Audrey and Jeremy Roloff welcome Brian Richards, founder and CEO of SaunaSpace, to discuss the science behind red light therapy and infrared saunas. Brian shares his personal he...
Integrative dietitian Ali Miller interviews Connie Zack, co-founder of Sunlighten, the world leader in infrared sauna and light therapy. Connie shares how her brother's severe m...