The Sauna Secret

Many methods exist for controlled, deliberate exposure to heat, such as dry saunas, steam saunas, hot tubs, warm showers, or simply wearing warm clothes while jogging.

But today, we will focus strictly on the benefits of using a sauna.

What are the main benefits of regular sauna use?

Improved Cardiovascular Health: According to a study by Laukkanen et al., regular sauna use can reduce the risk of cardiovascular events and stroke-related deaths. The researchers found that increasing the frequency and duration of sauna sessions led to a decreased risk of cardiovascular disease in the long term. Other clinical studies have also shown that sauna use is correlated with a reduction in "all-cause mortality" - a term referring to death from any cause. Heat stimulates similar mechanisms in the brain and body as cardiovascular exercise. In the sauna, heart rate and blood flow increase, and blood vessels dilate as the body attempts to regulate its temperature through cooling.

To use the sauna for cardiovascular benefits, follow this protocol:

Heat the sauna to a temperature between 80-100 ℃ (176-212 ℉). Your personal heat tolerance should determine the exact temperature.
Stay in the sauna for 5-20 minutes per session.
Repeat the use of the sauna 2-3 times per week, or as often as 7 times per week. More frequent use appears to be better for cardiovascular health.

Improved Mood: Saunas have traditional roots in Scandinavian culture. For centuries, people who regularly use saunas have reported that sauna use improves their mood. When exposed to heat, the body releases dynorphins, and endorphins in the brain. Dynorphins initially cause discomfort and agitation, but they also biochemically set the stage for enhanced endorphin effects on mood and overall well-being. This is why sauna users often feel a mild, happy euphoria after using a sauna.

Improved Stress Response & Overall Health: Hormesis is the process of exposing the body to mild stress in order to stimulate positive adaptation. This can be achieved through various means, including the use of a sauna. Research has shown that regular sauna use can help to reduce cortisol levels, activate DNA repair and longevity pathways, and increase the production of heat shock proteins. These proteins play a crucial role in maintaining the integrity of protein structures within our cells, which is essential for our overall health and well-being.

To gain the benefits of heat exposure for general health, including improved mood and stress management:

Try using a sauna for a total of 1 hour per week, divided into 2-3 sessions.
Use the sauna at a temperature between 80-100 ℃ (176-212 ℉), depending on your personal heat tolerance.

Increased Growth Hormones: Growth hormone plays a vital role in various bodily functions, including muscle growth, bone strengthening, tissue repair, and metabolism. It is naturally released during sleep, but its levels tend to decrease as we age. However, certain sauna protocols have been shown to significantly increase the amount of growth hormone released, with some studies reporting up to a 16-fold increase. This can be beneficial for maintaining healthy levels of growth hormone and supporting overall health and well-being.

To use the sauna for increased growth hormone release, follow this protocol:

Use the sauna infrequently, once per week or less.
On the days that you do use the sauna, plan to spend multiple sessions of 30 minutes in the sauna with cool-down periods in between.
The recommended protocol for increasing growth hormone release is to spend 30 minutes in the sauna, then cool off outside the sauna for 5 minutes, then spend 30 minutes more in the sauna, then cool off again. Repeat this sequence a few hours later in the day for a total of four 30-minute sessions in one day.
To maximize growth hormone release, use the sauna in a semi-fasted state, having not eaten for 2-3 hours prior. Lower blood glucose levels can encourage growth hormone release, as can daily release during sleep.
To further increase metabolic gains, alternate periods of sauna with deliberate cold exposure during the rest periods.

Conclusion

It is important to remember to hydrate well before and after using the sauna. Sweating can cause the body to lose water and electrolytes, so it is important to replace these fluids by drinking at least 16 ounces of water for every 10 minutes spent in the sauna.

Additionally, using the sauna in the afternoon or evening can help match your body's natural circadian rhythm. This can help with the "post-cooling sauna effect" and aid in falling asleep at night.