Sauna

Mechanisms:

• Heat shock proteins (HSPs) protect and repair cellular damage
• Increased heart rate and cardiac output (mimics moderate cardio)
• Improved endothelial function and arterial compliance
• Reduced blood pressure over time
• Growth hormone release (up to 200-300% acutely)
• Increased BDNF (brain-derived neurotrophic factor)

Key studies:

• Laukkanen et al. (2015): 20-year Finnish study - 4-7 sauna sessions/week associated with 40% lower all-cause mortality vs 1x/week
• Laukkanen et al. (2017): Sauna use associated with reduced risk of dementia and Alzheimer's
• Hussain et al. (2018): Meta-analysis confirmed cardiovascular benefits

Effect sizes:

• All-cause mortality: 40% reduction (4-7x/week vs 1x/week)
• Cardiovascular mortality: 50% reduction
• Dementia risk: 65% reduction (4-7x/week)

Limitations:

• Most research is observational (Finnish population)
• Healthy user bias possible (healthier people use saunas more)
• Optimal protocols still being refined
• Infrared vs traditional sauna differences unclear

Standard protocol:

1. Temperature: 176-212°F (80-100°C) for traditional; 120-140°F (49-60°C) for infrared
2. Duration: 15-20 minutes per session
3. Frequency: 3-4 sessions per week minimum; 4-7 for maximum benefit
4. Hydration: Drink 16-32oz water before and after

For beginners:

• Start with 10-15 minutes at lower temperatures
• Build up duration over 2-3 weeks
• Listen to your body - exit if dizzy or unwell
• Cool down gradually (don't jump in cold immediately at first)

For recovery specifically:

• Post-workout sauna is fine (unlike cold, doesn't blunt adaptation)
• Allow 10-15 min cool-down after training before entering
• Focus on relaxation and parasympathetic activation

Common mistakes:

• Not drinking enough water (you'll sweat 0.5-1kg per session)
• Going too hot too fast as a beginner
• Using phone/working in sauna (defeats relaxation benefit)
• Alcohol before sauna (dangerous - impairs thermoregulation)

Known risks:

• Dehydration if not drinking enough fluids
• Hypotension (low blood pressure) immediately after
• Heat exhaustion if overdone
• Temporary male fertility reduction (heat affects sperm)

Contraindications:

• Unstable cardiovascular disease
• Recent heart attack or stroke
• Uncontrolled hypertension
• Pregnancy (especially first trimester)
• Under influence of alcohol or sedatives

Interactions:

• Blood pressure medications (may enhance hypotensive effect)
• Diuretics (increased dehydration risk)
• May temporarily reduce sperm count (recovers after stopping)

Ideal for:

• Anyone focused on cardiovascular health
• Longevity-focused individuals
• Athletes seeking recovery benefits
• People with access to gym or home sauna
• Those who enjoy heat and relaxation

Should skip or modify:

• Pregnant women (consult doctor)
• Those with heart conditions (consult doctor first)
• Men actively trying to conceive (reduce frequency)
• People who don't tolerate heat well

What to measure:

• Resting heart rate trends (expect decrease over weeks)
• Blood pressure (expect improvement over 4-8 weeks)
• HRV trends (expect improvement)
• Subjective recovery and sleep quality

Tools:

• Blood pressure monitor - track at home
• Oura Ring or WHOOP for HRV
• Simple log of sessions (date, duration, temperature)

Timeline:

• Relaxation/mood: Immediate
• Sleep improvement: 1-2 weeks
• Cardiovascular adaptation: 4-8 weeks
• Longevity benefits: Cumulative over years

Signs it's working:

• Lower resting heart rate
• Improved heat tolerance
• Better sleep quality
• Improved HRV metrics

Traditional Finnish saunas:

• Harvia - Gold standard Finnish brand
• Finlandia - Quality traditional saunas
• Almost Heaven - Good barrel saunas

Infrared saunas:

• Sunlighten - Premium infrared
• Clearlight - Low-EMF infrared
• SereneLife - Budget portable infrared

Portable/budget options:

• Portable steam sauna ($100-300)
• Sauna blanket ($100-500)

What to avoid:

• Very cheap infrared with high EMF
• Saunas without proper ventilation
• Any sauna that can't reach adequate temperature

Free options:

• Gym membership with sauna access
• Community center or YMCA
• Hotel/spa day passes

Budget ($100-500):

• Portable steam sauna (~$150-300)
• Sauna blanket (~$200-500)

Mid-range ($1,000-5,000):

• 1-2 person infrared sauna (~$1,500-3,000)
• Basic barrel sauna kit (~$3,000-5,000)

Premium ($5,000-15,000+):

• Full Finnish sauna installation
• High-end infrared cabin
• Custom outdoor sauna

Cost-per-benefit assessment:

If your gym has a sauna, use it - it's free with membership. For home use, a sauna blanket ($200-400) offers 70% of the benefit at 5% of the cost of a full installation.

Researchers:

• Jari Laukkanen, MD, PhD - Lead researcher on Finnish sauna studies
• Rhonda Patrick, PhD - Extensive coverage of heat shock proteins and sauna
• Andrew Huberman, PhD - Protocols and mechanisms

Reddit communities:

• r/Sauna - Active community, traditional sauna enthusiasts
• r/infraredsauna - Infrared-specific discussion
• r/Biohackers - Frequent sauna protocol discussions

Common positive reports:

• "Best investment for recovery I've made"
• "Sleep is dramatically better on sauna days"
• "Blood pressure dropped 10 points over 2 months"
• "Became a non-negotiable part of my routine"

Common complaints:

• "Home saunas are expensive"
• "Infrared doesn't feel as intense as traditional"
• "Hard to find time for 20+ min sessions"
• "Gym saunas are too crowded/not hot enough"

Pairs well with:

• Cold exposure - Contrast therapy (sauna then cold) has additive benefits
• Post-workout - Sauna after training doesn't blunt adaptation (unlike cold)
• Meditation/breathwork - Heat enhances relaxation practices
• Niacin - Some protocols combine for enhanced flush (research ongoing)

Timing considerations:

• Evening sauna can improve sleep (allow 1-2 hours before bed)
• Post-workout is ideal timing
• Don't sauna fasted for too long (blood sugar can drop)

Avoid combining with:

• Alcohol (dangerous - impairs thermoregulation)
• Heavy meals immediately before
• Intense exercise immediately before (already elevated core temp)