Sauna - Another Trend or the Secret to Longevity?
Sweat Smart
Live Longer
In this Newsletter:
➡️ Why saunas are the newest (but oldest) wellness obsession
➡️ Science behind heat therapy
➡️ Traditional vs. infrared saunas
➡️ Safety tips, hydration advice, and practical protocols
➡️ What no one tells you about saunas and fertility
From Bryan Johnson’s data-driven hacks to Kayla Barnes-Lentz’s infrared sauna routine, everyone in the longevity world is talking about saunas lately.
While the biohackers are making it trendy — the truth is, people have used heat therapy to heal for thousands of years.
In Finland, sauna is a way of life — most households have one.
In Mexico, Indigenous cultures developed temazcal sweat rituals for physical and spiritual purification.
Across Asia, steamy baths and hot spring therapy have long been considered vital to health and recovery.
So is sauna the real deal — or just the latest wellness trend?
🔥 What Actually Happens in a Sauna?
When you expose your body to intense heat (typically 60–100°C / 140–212°F in traditional saunas), several biological processes kick in:
You sweat — a lot: This helps regulate body temp and can excrete small amounts of toxins.
Your heart rate rises: It’s like a passive cardio workout. Your heart pumps faster, mimicking moderate aerobic exercise.
Blood vessels dilate: Improving circulation and oxygen delivery.
Heat shock proteins (HSPs) activate: These help repair damaged proteins, support immunity, and extend cellular lifespan.
Over time, these effects add up — especially if you use sauna regularly.
💪 Science-Backed Sauna Benefits
Here’s what consistent sauna use (2–7x/week) can support:
Cardiovascular Health
A 20-year Finnish study found:
2–3 sessions/week = 23% lower risk of fatal heart disease
4–7 sessions/week = 50% lower risk
Brain Health
The same study showed a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s in frequent sauna users.
Improved Circulation & Blood Pressure
Sauna use temporarily raises your heart rate and dilates blood vessels, improving vascular function and lowering blood pressure long-term.
Detoxification Support
While your liver and kidneys do most of the detox work, sweating can help remove trace amounts of heavy metals and BPA. Think of sauna as a gentle assist to your detox organs — not a replacement.
Stress & Sleep
Heat exposure increases endorphins and reduces cortisol — your stress hormone. It also helps trigger a cooling phase afterward that promotes deep sleep.
Longevity at the Cellular Level
Those heat-shock proteins (HSPs) you activate? They repair cell damage, reduce inflammation, and even protect against neurodegenerative diseases like Alzheimer’s.
👉 Pro Tip: Make sauna rituals part of your social life. Invite a friend, your partner, or your favorite wellness buddy. Some of the best conversations (and ideas) can happen while you’re wrapped in warmth and relaxation.
🔍 Traditional vs. Infrared: What’s the Difference?
Traditional saunas (like Finnish saunas) use hot stones and steam to heat the air. Temperatures usually range from 70–100°C (158–212°F). You’ll sweat more intensely and feel the heat faster.
Infrared saunas use light to heat your body directly, usually at lower temps 45–65°C (113–149°F). They penetrate deeper into tissue, may feel more comfortable for beginners, and are often touted for deeper detoxification.
Both offer benefits. Try both and see what your body likes best!
Traditional = stronger cardiovascular effects
Infrared = gentler, deeper tissue heating
💫 Pro Tips for a Safe, Effective Sauna Practice
To get the most benefit — and avoid common mistakes — follow these:
1. Hydrate Well
You can lose up to 1.5 liters of sweat in a session. Replenish with electrolytes.
2. Start Slow
If new to sauna, start with 5-10 minutes at lower heat. Build up to 20 minutes.
3. Cool Down
If you feel dizzy or nauseous — step out. Always cool down with a cold shower or room-temperature rest.
4. Combine with Other Wellness Habits
Use your sauna time to meditate, journal, or breathe deeply. You can even pair it with red light therapy or contrast therapy for extra benefit.
5. Be Mindful of What You Wear
If appropriate, go naked to allow your skin to breathe. If not, wear non-toxic, breathable natural fibers — cotton or linen underwear are best. Avoid synthetic clothes that trap heat and release microplastics.
⚠️ Sauna Isn’t for Everyone
Most healthy people tolerate saunas well — but be cautious if you have:
Uncontrolled blood pressure
Heart conditions (check with a cardiologist)
Pregnancy (limited data, so best to avoid)
Recent illness or fever
👉 Pro Tip: If unsure, always consult your healthcare provider before starting new wellness practices.
And here’s something most influencers don’t talk about 👇
🚨 Saunas & Fertility
Prolonged exposure to high heat can temporarily reduce sperm production in men.
A 2013 study found that frequent sauna use significantly reduced sperm count and motility — but most parameters returned to normal within 6 months..
Longevity biohacker Bryan Johnson ran extensive lab tests on his sauna and cold plunge protocols. Heat exposure negatively impacted his sperm count.
His results showed that:
Frequent sauna sessions (daily) reduced total motile sperm count
After reducing sauna use and introducing cooling techniques, sperm quality improved within months
His team began integrating cooling pads and post-sauna cold plunges to offset the reproductive stress.
👉 Tip for Men: Trying to conceive? Use sauna moderately, and consider cooling protocols (cold plunges or cooling packs).
⚠️ What Most People Miss: Sauna Quality Matters
As you heat the sauna, you're also heating its materials — which means you’re inhaling whatever they’re made of.
Low-quality saunas can off-gas glues, plastic parts, toxic sealants, or treated wood.
What to do:
If you’re buying one for home, choose non-toxic materials. Look for brands that disclose materials used.
In public saunas, ask staff about what it’s made of. At minimum, ensure ventilation is good.
What you're breathing in matters!
🧠 Ancient Practice, Modern Science
Saunas aren’t just a luxury — they’re a proven, ancient longevity tool.
They support detox
Boost cardiovascular and brain health
Improve stress resilience
Activate cellular repair
Whether it’s infrared or traditional, solo or social, once a week or every day — the key is to try and make it part of your regular wellness practice.
Warmly,
Viktorija 💛