Sauna & Heat Therapy For Longevity
Disclaimer: Not Medical Advice. Opinions are my own.
Was this newsletter forwarded to you? Subscribe here
In partnership with LMNT
Get Your Free Electrolyte Sample Pack.
Today's Newsletter at a Glance:
- Sauna is Medicine
- The Sauna Science, Protocol, & Dosage
- Heat's Impact on the Body
- The Underappreciated Benefits
Finland is the golden child for sauna.
Finland has roughly 3.3 million saunas for a population of 5.5 million.
That works out to one sauna for every 1.7 people, making sauna use ubiquitous among couples, families, neighbors, and friends.
Humans have used heat therapy for thousands of years, and science now helps explain its benefits.
In today's newsletter, we'll dive into why sauna is medicine, the evidence-based protocol, how heat impacts the body, and the underappreciated benefits of sauna.
Disclaimer: This newsletter is intended for informational and educational purposes only and does not constitute medical advice. Sauna therapy can be dangerous if not performed properly and may not be safe for all individuals. Always consult a qualified healthcare professional before starting sauna therapy or making changes to your health routine, particularly if you have cardiovascular disease, blood pressure disorders, or other medical conditions.
The Sauna Science, Protocol, & Dosage
Data on sauna use is increasingly promising for longevity.
Let's review studies I believe are worthwhile:
In a 21-year Finnish study, participants who used a sauna 4-7 times a week had about 63% fewer sudden cardiac deaths compared to the lowest cohort of users.
In a systematic review and meta-analysis of 15 pooled studies, researchers found lower systolic and diastolic blood pressure and improved flow-mediated dilation.
Kunutsor et al.'s and Laukkanen et al.'s KIHD analyses found that frequent sauna bathing (4–7 sessions/week) was associated with a 61% lower risk of stroke, a 66% lower risk of dementia, and a 65% lower risk of Alzheimer's disease, with a clear dose-response gradient.
"Based on the data, what is the suggested protocol?"
The evidence strongly suggests that a traditional Finnish sauna is better than an infrared sauna for reaching the ideal temperature.
My favorite sauna on the market is Sisu's Traditional Saunas.
The optimal temperature is 175-194 F for 10-20 minutes, 4-7 times per week.
Ideally, plan sauna sessions post-workout or in the evening to help support muscle recovery.
A note on male fertility: bring an ice pack to the sauna if fertility is important.
Heat's Impact on the Body
Sauna heat mimics many effects of exercise.
Passive heat exposure raises core and skin temperature, stimulating the cardiovascular, vascular, endocrine, and thermoregulatory systems.
Your blood vessels dilate to move heat from the core out to the skin. The drop in vascular resistance forces the heart to increase heart rate and cardiac output.
Your heart rate increases as if you were working out, even while you are sitting still.
This controlled heat stress trains the blood vessels to be more elastic.
Heat induces heat shock proteins (HSPs). HSPs help prevent proteins from misfolding, refold damaged proteins, and protect mitochondria.
After a sauna session, your body shifts into the parasympathetic state (rest-and-digest). This can help keep your baseline calmer throughout the day.
A note on hot baths: although hot-bath evidence lacks large-scale studies with hard clinical endpoints, hot-water immersion produces cardiovascular and vascular effects that closely parallel sauna bathing. Growing evidence shows that they lower blood pressure, improve endothelial function, and reduce arterial stiffness.
The Underappreciated Benefits
We've covered the well-documented physiological effects of regular sauna use, but I want to highlight three secondary benefits that people often overlook.
- Perfect runway for sleep - 1-2 hours before getting into bed, you want your core temperature to drop. An evening sauna session can help you fall asleep more easily.
- Community - the best sauna sessions are spent with my wife, family, and friends. Doing something hard with the people you love matters.
- A break from technology - given the fact that your phone will overheat in the sauna, you are forced to take a break away from your screens.
Sauna can be an amazing addition to your wellness routine, but it's not a replacement for cardio or strength training.
If you are new to sauna and heat therapy, then start small and build your tolerance with time.
I highly recommend two things:
- A sauna hat. It helps to reduce the temperature around your head, improving endurance and enjoyment in the sauna.
- Proper hydration. You can easily lose 1 to 3 pounds of water weight in a sauna session. To avoid dehydration, start drinking water early in the day, and consider adding electrolytes like LMNT to replace the sodium, magnesium, and potassium you lose during the session.
Find what works best for you.
Stay Hydrated. Replace What You Lose.
Hydration isn’t just about drinking more water — it’s about replacing what you lose.
When you sweat (from workouts, sauna sessions, or just daily life activities), you’re not just losing water — you’re losing electrolytes like sodium, potassium, and magnesium.
That's why I drink LMNT as my electrolyte replacement.
LMNT uses a science-backed electrolyte ratio of sodium, potassium, and magnesium.
LMNT tastes great and helps me replenish my electrolytes after an extended hard workout or a sauna session. Since they launched their 12 oz skinny cans, Pineapple Salt has been my favorite flavor.
If you are active, sweat often, and want to try LMNT for yourself, click here to receive a FREE sample pack of all 8 flavors with any purchase, plus a No-Questions-Asked Refund Policy.
I want to hear from you!
Do you enjoy the sauna or heat therapy? Did you learn from this newsletter edition? What further questions are on your mind?
(Respond directly to this email. I read all responses)
Only the best,
Jeremy London, MD
P.S. Don't forget to follow my podcast for free on Spotify or Apple Podcasts
Featured in Today's Newsletter:
|
Before you go...
Want to read past Newsletters? Click Here
|
* Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
Stay connected on all my platforms:
