Harnessing Thermal Stress: The Science Behind Saunas and Cold Plunges for Longevity - Key Takeaways

Key Takeaways

Extreme temperatures can boost metabolism and provide cardiovascular benefits.
Cold plunges improve insulin sensitivity and glucose clearance.
Saunas activate both sympathetic and parasympathetic nervous systems, mimicking mild exercise.
Brown fat increases metabolism and helps regulate body temperature.
Short-term cold exposure is beneficial, while prolonged exposure offers no advantages.
Individual responses to extreme temperatures can vary; caution is advised for those with health issues.
Regular sauna use is linked to better cardiovascular outcomes and lower mortality risk.
Acute stress from temperature exposure can activate mitochondria and improve overall health.

2000

Number of sauna bathers studied in Finland.

Degrees Celsius that improved insulin sensitivity in a study.

Minutes of sauna use that can correspond to a mild workout.

"The biggest misconception around extreme temperatures is that women shouldn't cope with cold plunges."

"Acute stress can be a good thing for you because it activates your mitochondria."

"If you expose yourself to the cold, you will get better at temperature regulating your body."