Harnessing Heat: The Profound Benefits of Sauna Therapy for Longevity and Recovery - Key Takeaways

Key Takeaways

Sauna use can significantly increase growth hormone levels, especially when used correctly.
Frequent sauna use (4+ times a week) can reduce cardiovascular mortality risk by up to 65%.
Sauna sessions should typically last 30 minutes, with intervals of cooling down in between.
Heat exposure triggers beneficial proteins that aid in recovery and overall health.
Cold exposure after sauna use can enhance metabolic responses and hormone release.
Infrared saunas are less effective than traditional saunas for heat stimulus.
Comfort in heat and cold is subjective; individuals should find their own tolerable limits.

fold increase in growth hormone from sauna use

percent reduction in cardiovascular event risk with 2-3 sauna sessions per week

percent reduction in cardiovascular event risk with 4+ sauna sessions per week

"You want to be uncomfortable in the cold, you want to be uncomfortable in the heat."

"If you're using cold specifically to stimulate an increase in metabolism, end with cold."

"The beautiful work of a woman named Susannah Soberg... I call this the Soberg principle."