Sauna + Exercise 10X Health Benefits: NEW Science

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.

[@Rakykia]

Healthiest I ever felt was when my work gym had an attached sauna (this is Finland), and I was able to visit everytime after workout. It was incredibly relaxing after work!

[@typingcat]

Why would you want to relax in a hot humid place? That's basically summer here, and it sucks.

[@andrewrivera4029]

Ditto, I had a great gym when I was working that had steam and dry heat after workouts paired with cold shower I had ultra low stress.

[@captainnoyaux]

@@typingcat traditional saunas are not humid, except when you pour water on the rocks but it doesn't last long

[@liamflynn6929]

​​@typingcat saunas are dry heat, unless you splash the rocks with water for a short burst of steam. Very relaxing and a good way to clear your mind

[@Skargar]

Totally! I spend as much time in the saune (in intervalls) after training than I did in the gym, and it always felt like it doubled my workout.

[@albundy7794]

I can certainly vouch for the blood-pressure lowering effects. I'm a 42-year-old technically obese male and get my blood pressure checked weekly. For many years (20+) it was 130-140+/80+. I started going to a gym + sauna for 20 minutes 5 days a week regularly a few months ago. Last week, I hit an all-time-low of 118/68. It is always in the 120ish/70ish range now. I recommend it to everyone.

[@2010kgurl]

Good luck on your health journey! Keep a photo diary!

[@JoannC830]

Did you ever have to take blood pressure meds?

[@albundy7794]

@@JoannC830 No. I probably should have, but I'm one of those who detests meds unless they're absolutely necessary.

[@darthphaser2991]

Im 50 and Ive starting hitting the gym over a year ago. I use the sauna after each workout and Ive never been sore afterwards. Not once. Not ever. UNTIL, I skipped the sauna for 2 days. After that I was feeling sore. Im not sure about all the benefits of using the sauna, but Im in the best shape of my life, I look great, i feel great, and Im never skipping the sauna ever again. ✌

[@camronRD]

The sauna is one of my favorite places on earth !

[@thartwig26]

I go to the gym and use sauna right after. My autoimmune is getting so much better that I’ve started using the sauna!

[@2010kgurl]

I’ve been doing this for years, not knowing there was any proof behind my intuition that this was highly beneficial. Thanks for the video.

[@Subcoder]

Same. 15-20 minutes after an hour of weightlifting.

[@RyanTooClutch]

now imagine ghe foods youve been eating without researching

[@gyomen]

keep following that intuition, it seems to be working quite well

[@ama-tu-an-ki]

Almost all Nordic Countries Gyms have a sauna and many go to it right after the gym session. Highly recommended.

[@hoodoooperator.5197]

Joined a gym recently with a sauna and have been militant about going in after training every time, even if it's just 10 minutes. I'm sure my muscle recovery is better and I'm finding sports injuries recover faster too.

[@hunterbidensvaxmandates]

try a wool sauna hat and take it to the next level

[@johniverson1120]

This is great. I have done traditional saunas my whole life, I have had one in every house I lived in both growing up and in my adult life. When I moved 6 years ago, it was the first thing I added in the basement of my house. I bought the heater I wanted and had a carpenter build my 5x8 room for me. I added a 3 minute cold plunge to my sauna routine and it has been a game changer. During covid I only got a sore back and loss of smell for a couple days too

[@dancetilldawn484]

Excellent comprehensive video on the benefits of a hot sauna. I live in Philadelphia and I precisely chose my current gym membership because of their great sauna. I always do it post-workout I will try and do it four times a week instead of the three I worked up to 20 minutes it's usually at 188°, it's old style finish sauna with Himalayan salt in the sauna area also.

[@vladimirmicha9260]

As a kid I used to go swimming at the sports complex and after every visit I went to the sauna to dry off after showering. I often remember those times because I never felt healthier in my life than then. All this time I thought that it was swimming in a cold pool that gave the effect, but now this video has got me thinking.

[@marshaj11]

I’ve done exercise and sauna lifelong and at 72 I have good health and low blood pressure, meditation helps too! Interesting

[@patrickmosley5743]

Greatest investment I ever did was putting a Sauna in my garage during Covid. Been consistent 5 days a week for a couple years now and feel great. In my fifties recovery from exercise can sometimes be a challenge but this definitely helps.

[@ozztenn]

That's great. how much did you pay for it?

[@patrickmosley5743]

@@ozztenn I got it from a company called Clear Light Sauna and it’s normally about 6000 for the two person but I got a memorial day special with shipping. It was $5000.

[@ruthnm5303]

Great idea to put in your garage!

[@elmelody7442]

Can you let us know what brand Sauna you use?

[@patrickmosley5743]

Clearlight Sanctuary 2 Person Full Spectrum Infared Sauna

[@makdem4603]

Feeling blessed to have access to cross country skiing and sauna! Both excellent cardiovascular improvers and going to the sauna after being out in the snow is sooo wonderful.

[@paperhero1081]

i always end my workouts with the sauna. Glad to hear news about it being a good thing. thanks for your information

[@thrivefnl]

Great video Valuable and inspiring information Thank you for sharing

[@DarthCarnivore]

Great information! Listened to this in its entirety post-exercise in the sauna at my gym.

[@mindcache5650]

I exercise then go to a steam room and do HIIT , SIT and low intensity breathing combined with all body shaking at fast pace. The steam room has an ice cold water shower inside. I keep hydrated all of the time. I’ve got my HR to 95% and keep it up for 3 minutes then rest. I do that for 8 times.

[@chaspruitt2610]

Interesting video & good info, thank you!! 👍🏼

[@marynell]

Hi this is awesome. I have a sauna and I’m so grateful for my sauna. It’s also very therapeutic for your mind in my opinion. I sit in my sauna at least three to four times a week after my workout and I also feel amazing. I have a heavenly traditional sauna you can do steam and dry heat and in love with my sauna.

[@ianmartin7697]

Thanks for the breakdown of the research and validated use and benefits of sauna.

[@richardmoeller3143]

Also, I bought a infrared sauna a few years back and I’ve been doing it almost every day. One last thing I need to incorporate in my plan is weightlifting.

[@kieronbilton5595]

Great Topic I have a Sauna at my gym and am loving it. This now means I must use it everytime

[@ChrisScott-sv5fp]

Thank you so much for your knowledgeable videos

[@yvesparis7556]

Well said. I have an infra red sauna. I see great results and benefits!

[@tdogable]

As someone who strength trains 6 days a week, the sauna is a game changer for recovery.

[@BetuliaLiberata]

I ve been a frequent sauna atendee for the last 35 years. I am 50 now. Can't do without. After workout it is a must. A mix of steam and dry sauna. Eucaliptus and lemongrass spray in there makes it even better.

[@jacob14163]

I now have a home gym, but before that I would pick gyms bases on if they had saunas. And I always knew the major health benefits as Dr Rhonda Patrick spoke on. And after not using one for 2-3 years now I can definitely see a major difference in sleep, muscle recovery and even cardiovascular fitness.

[@ffnocc]

I actually really love doing my sesh before my workout. I tend to do both but ive been really loving the pre workout sauna sesh lately

[@stormw777]

If you want to really boost your sauna experience up. Take some Niacin 20 minutes before. Then you will really be pushing those toxins out. Great video.

[@gatesroyale]

​@swamphawk6227 No I would be careful there's been some evidence to say other wise at high doses.

[@the_golden_bough8541]

Man... that niacin burn... you'll be feeling like you're being stung by wasps in the tropics.

[@ama-tu-an-ki]

Niacin deeds to be nicotinic acid (i.e. flushing kind). If you want to boost this even more, take capsaicin (or cayenne pepper), EGCG, gingko biloba and ginger AND drink tons of water with electrolytes. You will sweat like a pig, but feel amazing and glow afterwards.

[@miguelmenendez2108]

Gonna be sweating bullets

[@alans177]

Does the sauna have to be infrared or can i go to a regual sauna?

[@newrenaissance]

Big Sauna vs Big Pharma

[@ksirussa]

I wanna go to my sauna dome right now IMMEDIATELY!!! Who is with me ? 🔥🔥🔥

[@drip369]

I'd love to try it. I do steam my shower 2-3 times a week even while i prefer cool&cold showers, Always rinsing cold

[@inMotionOutdoors]

would love to see your video on finishing out the inside of the DIY sauna you did.

[@garywhitehead686]

Thanks for the information

[@Mentormonique]

Best to have your own sauna at your house. My doctor of functional medicine said with the public ones you breathe in other people's toxins. She said to avoid this, they would need to be cleaned after each use. So, I stopped using the one at my gym and plan to purchase one for my home.

[@rudystudios]

Love this!

[@Zaccyonline]

I avoided Covid for the majority of the pandemic, it wasn’t until I moved and didn’t have my infrared sauna that I enjoyed the virus. The correlation hadn’t occurred to me until now. Interesting. My new sauna gets delivered tomorrow, as I was in the best shape of my life when I had one, and haven’t been able to replicate that success since.

[@del669]

not only healthy, it feels so damn good to do the sauna after exercise... its a real pity that I can't find a gym with sauna near me. I'm gonna try winning the lottery so that I can have a private gym & sauna at home, wish me luck

[@amperage8032]

Is there a university in your city? They might have one. The only gym in my town is the Y with one and the local University. I use both. In the meantime, I wish you luck with the loto

[@davidking3699]

Although it is only my opinion, with a sample size of N = 1, the benefits of blood pressure reduction, cardiac event reductions etc are coming from the vascular system - expanding the pipes and thus pushing more nutrients in and allowing more by-products to pass out... the sauna is like the best vasodilator and circulation booster - better than any medication...

[@samhan3764]

Love the sauna, will pair with exercise now!

[@FullcircleFaith]

mike would you mind sharing your opinion on a sauna vs. steam room. which is better or which do you prefer. I heard there is a method of utilizing a sauna, steam room, and ice bath but not sure which order to utilize all 3 and for how long?

[@bevanpalmer]

This is so bizzare... The previous recent studies claim you should not have a sauna directly after excercise for atleast two hours as it effects muscle growth.

[@ZaneLike]

Wasn't this cold plunging therapy?

[@nanounepha2600]

My gym has a Finnish Sauna, Cryo Chairs, and Compression Chairs!!!! Love this news😊

[@tonycamaj4560]

What gym is this?

[@USMC-yi3fl]

So while I can appreciate all the efforts to get information out to make folks aware of things that will be healthy and good for them. I am now in my 40s and have watched the scientific community say one thing one year and a little bit the road reverse course. I am not saying this current thing is one of those. I am just saying it is really hard to trust any so called scientific studies based on all the science that has claimed to have found something to later be disproven. There has been countless studies that fall into this realm when having to do with be healthy.

[@StoptheClock1973]

There have been no long term studies on infrared saunas. Only Finnish saunas are covered in all of the benefits you discussed.

[@PNWRTRider]

My great grandparents were finished immigrants in the 1870s. Sauna was part of their life, providing health and many ways. My great grandparents lived well into their 80s, save for the grandmothers, who, of course, suffered from unknown diseases at the time most likely uterine and breast cancer. I have always loved sauna, and now I have access to one on a daily basis and know that it makes a huge difference in my overall well-being. I’m an avid swimmer, lift weights, practice, yoga, meditation, and walk usually five times a week. I will be 71 in a couple of weeks and many people think I am 10 to 20 years younger than I am. I sauna, Jacuzzi, steam, baths and all the other practices, as well as a healthy diet to keep inflammation down and my blood pressure in a good space.

[@__________8997]

They infrared sauna therapy in Japan after heart complications to successfully lower blood pressure. Saunas are a safe and wonderful aerobic equivalent alternative for those unable to do so for various reasons, like: recovering from surgery, paraplegic, other muscle skeletal to joint issues, morbidly obese, and more.

[@run4cmt]

I have a sauna blanket and love it.

[@nicoeffem3483]

Thanks. All good info...maybe slow down your rate of delivery and break down the research into bullet points.

[@coryascott]

Why would you tell people to listen to audiobooks in the sauna, heat is the worst enemy of any electronics and you’re destroying your phone, earbuds, AirPods, watch, etc… by bringing it in the sauna. It’s like the one time in my day where I don’t have my phone and watch on me.

[@faceious2006]

I’m Texas we just go for a walk outside after our workout.

[@dudley0007]

Very insightful, thanks man..does this also go for steam rooms or are they different?

[@dejesus32]

I warm up in the sauna for 10 minutes before my workout. I feel like my workout is so much better with a pre-workout sauna than when I don't have access at my boxing gym.

[@yomama6982]

Like the information, but reminded me of college and the professor just reading off the slides :D

[@TempleofShaolin]

I’m 24 and use the sauna almost every workout. My weight isn’t changing but body composition is and I definitely look leaner since using it so often.

[@rosschristopherross]

I haven't seen evidence that infrared saunas have the same benefits of the traditional dry Finnish sauna. All the excellent quality studies of the effects of regular sauna use from the Nordic countries use traditional sauna. I love my home built sauna and I wouldn't give it irrespective of the health benefits.

[@lesrock6065]

Waded through this video for way to long to finally get to the topic listed in your title.

[@sethro221]

Most of the landmark studies are traditional sauna, not infrared. I have a 4x4 home traditional sauna cabinet that has an electric heater with rocks. I definitely recommend traditional over infrared for a home sauna. It can be used dry or with steam (pouring water over the rocks) and the temperatures are much higher and instantaneous, rather than a slow build with IR, where the temperatures are lower. Studies demonstrate cardiovascular benefits take a longer sauna bath with IR versus traditional, almost twice the duration of sauna bath with IR. So traditional is more intense, but that's where the benefit comes from.

[@amperage8032]

Agree! I’ve done both and there’s no comparison to me and the research is all on traditional. My gym has traditional and that’s what I’ve done for years. Most home units are IR so I tried one out. It’s so different to me. I’m quite content with my gym but would like to look into getting a home unit some day so I need to figure out how to convert/build a small area for an area like what you’ve done.

[@esjay619]

if I could build a wet sauna more affordable than a infrared sauna do you think that is still a great option....? HUUm setup for example? awesome info, thank you!

[@michaelphillips4452]

We once had public baths and saunas in some cities.

[@nothanksmegan]

Well in us cities that would turn into a cesspool.

[@michaelphillips4452]

@@nothanksmegan www.nps.gov/goga/learn/historyculture/sutro-baths.htm

[@ozztenn]

Good video. I'm biased because I workout+ sauna 5/6 days a week. The biggest benefit to me, however, is mental health, generally.

[@nl3712]

Thanks for this. I’m definitely trying it out

[@amperage8032]

I’ve worked out my whole life but never took or had the time to add a sauna until the last few years. Now it’s non negotiable. My gym time lasts a long time but it’s my “me time”. Who knows what health benefits I’ve reaped from adding sauna but it sure feels good and is so satisfying. The silence (even if I listen to podcasts) and stillness is therapeutic on it’s own. I leave the gym soaking wet every time

[@ozztenn]

@@amperage8032 That's great! I really liked your comment. Well-Done!

[@fernandocavazos2761]

Been using the sauna regularly for a month and a half after exercising for 15 minutes and I fill great. Got covid 2 weeks ago and had a very slight throat sore nothing else.

[@Mimi335533]

I have been using cold therapy such as ice baths and cold showers and was wondering how I would incorporate heat into this program. Maybe alternating days?

[@amanda5jane]

So I’ve been thinking about incorporating sauna into my fitness practice. There is one at the gym that I go to. I never really see anybody using it but I’m thinking I could pop in there for 20 minutes after my work out. But this got me thinking… Hot yoga probably has the same benefits if not more because you’re actually doing yoga, but just because of the heat aspect.

[@petsanctuary123]

I am 52 years old. I am healthier than most my age, and I feel like I can step on the gas and get ripped, if I so choose. I have doing sauna religiously for about a year in conjunction with working out. I can honestly tell you that if you combine diet, gym and sauna, your body will change. I never take it for granted that I can basically use the sauna free at the gym. It is the conerstone of my workout, for rest and repair. Sauna is taken more seriously around the world and it's an institution in places like Korea and Japan....

[@philforrence]

Amazing video. Sent it to friends and family :). Hope everyone watches!

[@googleadmin1515]

Did you mention cooling pack for the teste? Does it ruin any positive effects? I think we should keep that sack below 40°C at all times.

[@philadams9254]

A question still remains unanswered: does heat exposure actually help or hinder recovery from intense exercise? There are arguments for both depending on who you ask. If this was known, it would be helpful to other areas of research.

[@flooooooo0686]

What temperatures do these studies refer to? I find a hammam (around 50 degrees) with very high hummidity more pleasant on my skin and airways but probably does not increase body temp enough to have similar beneficial effects as a sauna well above 85 degree Celsius?

[@markp8263]

I know this would just be a guess, but do you a hot tub would still be helpful in many of these ways. I don't like sauna's the dry heat bothers me, but I love my hot tub.

[@GabriellexDD]

I would love to see studies on exercise then sauna a few hours(later in the day) and blood volume compared to right after. I’m wondering if the time in between to hydrate and eat help get the benefits even more!

[@stephanielancaster5846]

What infrared sauna do you recommend? I don’t see a link in the drop down box. Thanks!

[@RAGWT]

Can you do a video for the steam room ? And the differences ?

[@cassius2703]

Mike, a little late picking this up but how would you recommend using heat when someone is already doing cold water treatment? Is it too much to do ice dip in the morning and heat before bed! Or alternate day over day?

[@dannypope1860]

My $10/month gym has a sauna… you don’t need to be “affluent” to use one. You just need to not be lazy.

[@nl3712]

Same here

[@AlteredState1123]

Sauna is the best! However, I prefer a traditional sauna with a nice bucket of water for steam. Don’t love the saunas with just dry air. I wonder if there are added benefits to the sauna cold plunge combo. Still remember jumping into a hole in the ice as a kid in the Gulf of Finland.

[@JF-bc2lw]

Löyly!

[@AlteredState1123]

@@JF-bc2lw As the extent of my Finnish is limited to good dog, good boy, milk, and two beers, I had to look this one up. Steam! Thanks for another word.

[@nl3712]

@@AlteredState1123 you’re fluent then? 😂

[@AlteredState1123]

@@nl3712 Hyvä! I have been warned that even Finns have trouble with Finnish after a two year absence from speaking their mother tongue. Now, that is a language challenge.

[@JF-bc2lw]

@@AlteredState1123 my grandma was from Finland and would always yell and swear at me in Finnish so the extent of my vocabulary is just swear words

[@Jake-oh9im]

Give you some spots though. I haven’t been in the sauna for 2 weeks and my face has completely cleared up

[@GioGrimaldi]

Think I missed this, but how frequent and howlong per week do you have to be in a sauna to gain these benefits?

[@PhilMorgan303]

I got Covid twice. First time it was a headache second time I thought it was a Spring time cold. I’m low carb and fasting was a regular part of life at the time. Never got the jab and never will.

[@TheStyleAlert]

I heard sweating from sauna is different from sweat from exercise is that true? What’s the difference ?

[@charleylanzillotta5542]

An integral part of my workout is the steam room and/or sauna at the end. I’ve often wondered Steam room or sauna first (I’m, by habit, steam room first)? Does the steam room offer the same or similar benefits as the sauna? Thank you for your thoughts. 14:50

[@cynthiadavis176]

I live in Florida. I work outside, walk, etc. Is this as beneficial as skipping sauna a day or two?

[@heatherhoustonmusic]

Thoughts on the far infrared bio mat?

[@ivanandreevich8568]

Steam generator for shower cabin ❤❤❤

[@imeldivo]

can i go in sauna before my workout & get same benefits as after

[@NPow94]

Hey man it would be great if you could get back to me on this. I’m planning on building a sauna in my own yard, and I’ve been using your build as inspiration. Can you speak on your experience with a wood fired stove? I know there is much more work in building a fire, and I wonder if that could be a reason for not using sauna as often as you might have with electric stove.

[@jackbuaer3828]

I have a traditional sauna and use it but I am a bit skeptical of the studies. I am sure there is a benefit but all of the studies finding a dramatic benefit were done by the same person in the same country.

[@janivahakangas2281]

Hi, I'm from Finland. Studies about going to sauna have been ongoing like forever in here and done by multiple people/universities etc. And there's a reason why those are done a lot here. It's because we use saunas A LOT! Many of us goes into sauna every single day. We have enough saunas to fit every person in the country. All homes here are included with sauna by default. Majority of apartments etc are equipped with saunas. Offices has saunas etc. Gas stations and grocery stores are exceptions.

[@cformyohoe]

links to the research in description please

[@AliceFarmer-bg4dw]

Do you have any studies on the FARinFRARED sauna from High Tech Health in Colorado?

[@williamr.muench1437]

Light inferred sauna, exercise using bands, cold plunge tub, which would do 1, 2, 3. Would you wait any time period between each one. Thanks

[@danielvillarreal6610]

My gym has a jacuzzi, steam room, and a dry sauna with wooden seats and walls. I’ve had some trepidation about using the steam room and sauna for extended periods because I’m on hypertension medicine and overweight. I have gone in for very short sessions and adding a few minutes each time. Does any research address my concerns? Thank you 🙏

[@Atlas302]

Are the findings for traditional sauna or infrared? thanks keep up the good work.

[@gatesroyale]

I would just avoid infrared altogether. There's so many unsuitable companies selling infrared devices that are not even effective. They sell your bogus product. You can still get these effects taking a hot bath.

[@janivahakangas2281]

Traditional. Here in Finland we don't use infrared saunas.

[@JesusIsRealJ1247]

If I am working out to build muscle is it better (if hot tub is thee option..) to eat first, then hot tub, or hot tub, then eat? Thanks!

[@spmobilesspmobiles4647]

is this applicable for humid or dry sauna?

[@David-gj5sg]

For shorter people asphalt, cement, brick, and even stone inner-city sauna benefits not including urban heat islands that short people are in also and not including sinking cities because of climate change that shorter people are in also, my father was born in Puerto Rico and said it is super, demasiao hot in inner-city

[@feskelariteit]

would you recommend sauna if you have a Vericocele?

[@Hityouinthehead]

Do i get the same benefit if i use the steam sauna instead.?

[@D56t37-cu7ol]

Is the vasodilation from a sauna or hot tub caused indirectly by nitric oxide ?

[@Original22]

We thought of adding a sex swing in our sauna for the benefits plus I could work on my dance moves 😂 ..