Dr. Rhonda Patrick and MedCram's Dr. Kyle Allred unpack the science behind sauna use—covering cardiovascular health, brain function, longevity, and the optimal protocols for maximum benefit.
The Dose-Dependent Effect
Frequency matters. The benefits of sauna use compound with consistency:
2-3x
times per week shows benefits
4-7x
times per week is the sweet spot
2-3 times per week: 22% lower risk of sudden cardiac death, 20% lower dementia risk
4-7 times per week: 63% lower risk of sudden cardiac death, 66% lower dementia risk, 40% reduction in all-cause mortality
Cardiovascular Benefits
Sauna use mimics moderate-intensity cardiovascular exercise:
Heart rate elevates to ~120 beats per minute during session
Blood flow increases to skin and muscles
Blood pressure drops below baseline after use
Resting heart rate decreases over time
46% lower risk of hypertension with frequent use
Reduced risk of stroke, coronary heart disease, and cardiovascular mortality
"Sauna use is essentially mimicking moderate aerobic cardiovascular exercise."
— Dr. Rhonda Patrick
Brain Health & Cognitive Protection
Dementia risk: Up to 66% reduction with 4-7x weekly use
Alzheimer's disease: Up to 66% lower risk with frequent sauna bathing
Depression: Single sauna session can produce mood improvements lasting up to 6 weeks
Mechanisms: Improved blood flow, reduced inflammation (C-reactive protein, IL-10), activation of heat shock proteins, sensitization of endorphin receptors
HSPs protect neurons, clear protein aggregates linked to Alzheimer's, and support muscle recovery
Genetic polymorphisms that produce more active HSP70 are associated with 1-2 years longer lifespan
Sauna use upregulates these protective proteins across the board
Inflammation & Immune Function
Regular sauna use lowers biomarkers of inflammation (C-reactive protein)
Increases IL-10, an anti-inflammatory cytokine
May increase IL-6, triggering a powerful anti-inflammatory response (hormesis)
Inflammation reduction plays a role in improved mood and lower disease risk
Healthspan vs. Lifespan
"Healthspan is about compressing the diseases we get into a shorter time period—extending the youthful part of our life."
— Dr. Rhonda Patrick
Sauna doesn't just add years—it compresses morbidity and extends healthy, functional years
Reduces risk of age-related diseases: Parkinson's, Alzheimer's, cardiovascular disease, Type 2 diabetes
Improves quality of life, allowing you to stay physically resilient and mentally sharp longer
Sauna Types: Traditional vs. Infrared
Traditional saunas: Heat air to 174-200°F (79-93°C), often with 10-20% humidity from water on hot rocks
Infrared saunas: Use thermal radiation to heat body directly, reaching ~140°F (60°C)
Evidence base: Most research uses traditional Finnish saunas; less data on infrared
Key variable: Core body temperature elevation of 1-2 degrees Fahrenheit—if infrared achieves that, mechanisms should be similar
Optimal Protocol
Based on Finnish population studies:
Frequency: 4-7 times per week for maximum benefit; 2-3 times weekly still effective
Temperature: 174-200°F for traditional saunas; ~140°F for infrared (ensure core temp rises)
Duration: 20-30 minutes per session
Humidity (optional): 10-20% humidity intensifies heat perception in traditional saunas
Progression: Start conservatively, build tolerance, prioritize consistency over intensity
Key Quotes
"Sauna use should be included in that bag of things that are known to improve our healthspan—alongside exercise, sleep, diet, and meditation." — Dr. Rhonda Patrick
"The pause is part of the performance."
"Finland was rated as the happiest country overall. There's almost as many saunas as people in Finland." — Dr. Kyle Allred
Takeaways for Practice
Commit to frequency. Aim for 4-7 sessions per week. Two to three times weekly is still beneficial.
Choose traditional when possible. Most evidence supports traditional saunas at 174-200°F.