Sauna + Exercise 10X Health Benefits: NEW Science
What this covers
Let's take a deep dive into new sauna research.
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-----------------------------------------Show Notes--------------------------------------
00:00 Intro 01:00 Frequent sauna bathing reduces the risk of vascular and non-vascular diseases. 03:00 There is a 63% risk reduction in sudden cardiac death and 40% reduction in all-cause mortality from sauna bathing. 04:00 There are improvements in biomarkers across the board from sauna bathing. 08:20 At least 15 conditions are directly benefited by heat sauna therapy. 10:00 Body composition improved with twice weekly sauna, improved diet, with exercise. 11:45 Lower extremity function improves with heat therapy, good nutrition, and exercise. 12:40 Cardiovascular function and blood pressure improve with heat therapy, good nutrition, and exercise. 14:20 Blood volume, which improves performance, strength, and recovery, increases. 16:40 Reduction in pneumonia and improved immune system occurs with sauna. 17:00 Sauna reduces inflammation.
Source description (no synthesized summary yet).
Regular sauna therapy combined with exercise produces synergistic cardiovascular and metabolic health benefits superior to either intervention alone, including reduced cardiovascular mortality, improved body composition, and enhanced immune function.
- Finnish cohort studies show 63% reduction in sudden cardiac death and 40% reduction in all-cause mortality with 4+ days/week sauna use
- Combined exercise + sauna interventions produce greater improvements in blood pressure, arterial compliance, and body composition than exercise or sauna alone
- Heat exposure reduces inflammatory markers (CRP), improves nitric oxide bioavailability, and enhances immune function against respiratory infections
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A randomized controlled trial in overweight Japanese adults aged in their 60s compared four interventions over three months: (A) exercise + calorie-reduced diet + sauna twice weekly, (B) exercise + diet only, (C) sauna/heat therapy only, and (D) control. Group A (exercise + diet + sauna) showed significantly greater improvements in body composition and lower extremity function compared to groups B, C, or D, demonstrating synergistic benefits of combining nutrition, exercise, and heat therapy.
“this was a clinical trial and overweight individuals these sub for all of Japanese origin and they were in their 60s they were randomized to one of four different groups here one group had an exercise regime as part of the intervention they had a calorie reduced diet and also hot sauna bathing that was intervention a intervention B was just exercise and diet...intervention C or group C was just doing the hot bathing the heat therapy and Group D was the control group and what they found was that going in the sauna twice weekly and exercising several days per week for three months the group that did the exercise the diet as well as the the sauna intervention had significant improvements in body composition related anthropometric biomarkers compared to the group who just did the heat therapy or exercise in diet therapy”
A study in 16 patients with elevated blood pressure found that exercise followed by sauna session resulted in significant decreases in both daytime and 24-hour blood pressure as well as total peripheral resistance, indicating sustained blood pressure reduction beyond acute session effects.
“this particular study is quite interesting this was just in 16 patients with elevated blood pressure this was uh geta at all reported that exercise followed by a sauna session resulted in a significant decrease in daytime and 24-hour blood pressure as well as total peripheral resistance”
Hot tub bathing twice per week in a prospective study of 30,000 individuals aged 40-59 with no cardiovascular disease history was associated with 23-46% reduction in cardiovascular disease risk.
“there was a study in 30 000 participants aged between 40 and 59 years old with no history of carvascular disease and these subjects when they went in a hot tub just twice per week zero to twice per week they had a 23 to 46 percent reduction in carvascular disease so again I talk about sauna a lot but if you only have access to a hot tub that is so much better than no heat at all”
In 7 well-trained male cyclists, 30 minutes of sauna exposure daily after training for 10 consecutive days resulted in substantial expansion of blood volume by the 4th exposure, improving athletic performance, strength, and recovery.
“another study in seven well-trained male cyclists found that after exposure of 30 minutes of a sauna session after daily training for 10 consecutive days the combined intervention resulted in a substantial expansion of blood volume after 4 more exposures now James to Nickel Antonio the author of the salt fix has talked a lot about this blood volume and how blood volume improves athletic performance strength recovery”
Cardiovascular and cerebrovascular disease (including stroke) is the leading cause of mortality in most developed countries, making cardiovascular disease prevention a primary health priority.
“the number one leading cause of mortality in most developed countries is cardiovascular disease and so the all statistics suggests that the reason why you will prematurely die is probably from a cardiovascular or cerebrovascular disease like having a stroke”
Regular sauna bathing reduces the risk of vascular and non-vascular diseases including hypertension, cardiovascular disease mortality, sudden cardiac death, stroke, dementia, Alzheimer's disease, venous thromboembolism, all-cause mortality, lung diseases, psychotic disorders, and musculoskeletal disorders such as osteoarthritis, rheumatoid arthritis, and fibromyalgia.
“observational and Interventional studies suggesting that regular or frequent sauna bathing reduces the risk of vascular and non-vascular diseases such as hypertension cardiovascular disease mortality sudden cardiac death stroke dementia venous thromboembolism all cause mortality lung diseases psychotic disorders and also improvements in musculoskeletal disorders such as osteoarthritis rheumatoid arthritis fibromyalgia”
Sauna therapy could serve as a public health tool accessible to broader populations (not just affluent individuals) to mitigate health effects of processed food consumption, sedentary activity, stress, and systemic lifestyle factors, suggesting sauna access should be a public health priority.
“I think this would be really beneficial so one of the papers that you really need to know about and this was actually published in the Journal of the American Medical Association...and I think that's really important to recognize that this could be a public health tool to impact or mitigate the health effects of processed food consumption sedentary activity stress and like so I think we should be having sauna therapy you know centers maybe making this more accessible to the public and not sort of relegated to something for people who have affluence I think this would be really beneficial”
If sauna therapy were a pharmaceutical drug, the pharmaceutical and media industries would heavily promote it; the lack of commercialization reflects the fact that no patent-protected profit opportunity exists from sauna therapy, suggesting market structures undervalue low-cost preventive health interventions.
“I offer this sort of hypothesis F sauna was a drug the media and big Pharma would be all over this would be they'd be talking about this left and right...so why not invest in other modalities that not only help with carvascular risk reduction arterial compliance blood pressure reductions but also May enhance weight loss and that is what is really interesting here about uh this particular study and all the research emerging”
Semaglutide (ozempic) prescribed for weight loss costs $1200 per month, whereas investing that same amount in building a home sauna would provide superior and multi-faceted health benefits beyond weight loss, including cardiovascular protection and metabolic improvements, at permanent rather than recurring cost.
“there's a a drug ozempec that's been you know recommended for weight loss and food cravings it's 1200 a month I mean if you were to allocate those funds toward building Asana you'd have the best sauna in all of the land”
The paper 'Does the combination of finished sauna bathing and other lifestyle factors confer additional health benefits? A review of the evidence' was published in Mayo Clinic Proceedings and reviews evidence for synergistic effects of sauna combined with other lifestyle interventions.
“recently published in Mayo Clinic proceedings titled does the combination of finished sauna bathing and other lifestyle factors confer additional health benefits a review of The Evidence”
Sauna therapy may improve sexual function and reduce erectile dysfunction in approximately 30% of men through mechanisms of improved venous tone, arterial compliance, and reduced arterial stiffness, and may similarly address post-menopausal sexual dysfunction in women through improved vascular function.
“do it for a better sex life we know that about 30 percent of men have erectile dysfunction we know there's also sexual dysfunction in women after menopause it's been speculated that sonotherapy can help by improving the tone of the venous system arterial compliance reducing stiffness of the vessels”
The speaker notes that as transition from summer to fall approaches, cold and flu season follows, and sauna use provides protective benefits against respiratory infection, positioning sauna as a preventive intervention during high-risk seasons.
“I say this because as we transition out of Summer into fall we have cold and flu season coming up so if you don't want to get sick going in the sauna makes a lot of sense”
Sauna use causes sweating, which results in release of heavy metals and disrupting chemicals including phthalates and BPA, suggesting detoxification is a mechanism of sauna benefits, though this requires adequate hydration and electrolyte support to avoid dehydration.
“when you're sweating you release heavy metals and disrupting chemicals possibly phthalates and BPA and all the nasty things but when you're sweating you can become dehydrated so it's really important to support healthy hydration”
The speaker earlier publicly stated that sauna therapy was beneficial during early COVID-19 period and was dismissed by critics as a 'quack' and 'idiot,' and a 'nutritionist,' but maintains that the evidence supports sauna's immune-modulating benefits.
“I shared this image all throughout the cover 19. this was I mean January 2020 was when I started talking about sonotherapy as a immune modulatory therapy a lot of people call me a quack and an idiot I'm not going to listen to you Mike you're just a nutritionist whatever”
Individuals with elevated C-reactive protein (CRP) levels (with some individuals having CRP levels as high as 30 in severely immunocompromised individuals) often require dietary intervention as primary treatment, but sauna therapy offers an additional mechanism to reduce background inflammation and associated infection risk.
“part of that could be that in individuals who have some level of increased inflammation high C reactive protein a lot of people walking around with a CRP of one two the highest I've seen is 30 in a really sick individual without immunities the first thing that comes to mind obviously is Diet change but going in the sauna it's like this is a great way to reduce that background inflammation”
The speaker recommends high-tech health infrared saunas for at-home use, noting they can mention the channel/speaker name to receive shipping discounts and recommends Kuma Lampa wood-fired sauna equipment as premium option, and Bond Charge sauna blanket as portable alternative.
“one of the tools that I recommend is the high-tech Health infrared sauna go check them out you can tell them that high intensity Health sent you they will waive the shipping...we also have the sauna blanket from Bond charge that is a great unit as well...I have a classic finish on it with a Wood-Fired stove from Kuma Lampa so that's a great product”
Myoscience electrolyte-creatine product provides unique combination of electrolytes paired with creatine to optimize hydration and athletic performance, supporting hydration recovery after sauna-induced sweating; customer reviews indicate reduction in cramping and improved recovery.
“one tool that we offer over at myoscience is a unique combination of electrolytes paired with creatine to help optimize hydration as well as athletic performance...just want to share with you two recent reviews Nikki says the best electrolyte I've ever tried love it tastes great and reduce my cramping...Sophia recently...I have wanted to try the electrolyte sticks before this this last year I think I needed them the creatine has an extra benefit I think it has helped me because I had not had an issue since starting”
The speaker personally used sauna regularly in the five years prior to the COVID-19 pandemic and throughout the pandemic, and when first infected with COVID-19 in 2020 experienced only mild symptoms (back pain for a couple days and temporary loss of smell), attributing the mild disease course to chronic sauna use as an immune modulatory therapy.
“so in the five years leading up to that and then throughout the pandemic I was using the sauna regularly and so I think this is really important for people to recognize also...the first time I got coveted in 2020 it was literally I got a backache for a couple days and I lost my sense of smell for a little while right”
Getting hot on purpose is a tool that has changed the speaker's life and is recommended for the audience to consider adopting.
“getting hot on purpose is a great tool my friends definitely consider this it's changed my life I hope it will change yours as well”
Using heat therapy (sauna, hot tub, sauna blanket, infrared sauna) provides phase-shifting effects on brain mood and state, suggesting thermoregulatory mechanisms influence neuroendocrine and mood-regulating systems.
“using heat is a great way to phase shift your brain your mood and also have all these other health benefits with your lung your heart your muscles and much more”
Kuma Lampa is a manufacturer of classic Finnish saunas with wood-fired stoves; the speaker personally uses this brand.
“I'm biased because I have a classic finish on it with a Wood-Fired stove from Kuma Lampa so that's a great product”
The speaker offers a discount code 'podcast' at MyoScience for purchasing electrolyte products, with options for a 45 serving container or travel-friendly stick packs.
“you can save using the code podcast over at myoscience there's a 45 serving container as well as a travel friendly stick packs again use the code podcast at myoscience.com”