Summary
Comprehensive overview of sauna and heat exposure benefits, covering cardiovascular health, longevity, growth hormone release, and practical protocols for different types of saunas.
Key Points
- Sauna use 4-7x/week associated with 40% lower all-cause mortality
- Heat shock proteins protect and repair cellular damage
- Growth hormone can increase 200-300% acutely
- 80-100°C (176-212°F) for 15-20 minutes is effective
- Infrared saunas work but traditional has more research
- Hydration is critical - drink water before and after