Harnessing Heat and Cold: The Science Behind Sauna and Cold Therapy for Longevity - Key Takeaways

Key Takeaways

Saunas provide health benefits for the brain and overall longevity.
Hormesis is the concept where small, manageable stressors can enhance resilience and health.
Regular sauna use is linked to lower risks of cardiovascular disease and overall mortality.
Heat stress from saunas increases the production of heat shock proteins, which help maintain protein structure and prevent diseases.
Cold exposure also activates beneficial stress responses, improving mood and focus.

27%

Lower risk of cardiovascular disease for men using sauna 2-3 times a week.

50%

Lower risk of cardiovascular disease for men using sauna 4-7 times a week.

40%

Reduction in all-cause mortality for frequent sauna users.

2.7x

Increased likelihood of living to 100 for individuals with active FOXO3 gene.

Sauna use enhances mood and reduces anxiety.
Studies show frequent sauna use correlates with lower cardiovascular disease rates.
Duration and frequency of sauna use are critical for health benefits.

Cold exposure is another form of hormetic stress that activates beneficial pathways.
Increased norepinephrine from cold exposure enhances mood and focus.

"The sauna sensitizes the brain to endorphin."

"Heat shock proteins play a very important role inside of cells."

"Cold stress activates all these genetic pathways that help us deal with stress."