Sauna Helps Build Muscle, New Study Finds

[@eamonshields2754]

I love doing a light to medium sauna session post resistance training. Feels so good

[@brucemckay6615]

Same same…. Can do 15 - 20 minutes….

[@Marco-pf3te]

Normally 20/25 minutes depending on the day. After resistance training only 10/15. Feels totally different it's crazy

[@sbFreakinxRican]

I’ve been lifting then cardio then sauna. It sounds exhausting but stick with high intensity low volume weight training, get your heart rate back to normal after the cardio before hopping in the sauna and get an electrolyte blend supplement

[@BryanGrier]

If you use hot showers or sauna make sure to increase salt intake. You are going to need to offset your workouts and sauna with more salt.

[@Uluvdj]

Coconut water is a good hydration substitute as this has electrolytes

[@guardiabreak2958]

Coconut water to sugary; just use Celtic salt in water or with food

[@IDNHANTU2day]

I'm a 71 year old ketovore. I lost 30 lbs in 3 months. My excellent labs piss off my doctor because I do everything he tells me not to do as far as what I eat. I purchased a small (sit in a zippered chamber) sauna 2 months ago when I first heard Mike talk about the bennies of heat therapy. Sounds like I am describing a food recipe but I do 30 to 60 minutes at 140 F 3 times a week. I feel fantastic. Went back to the gym and you would be surprised how many muscles you can see when the fat doesn't cover them. Think of this; if you did not know your date of birth, how old would you say you are? Don't let the awareness of your age get in the way of improving your health. And don't let any doctor tell you, "It's expected. It comes with aging". Well Huck Fim (as Tom Sawyer would say).

[@Developer888]

the small zipped with ypur head popping out? or the fully enclosed steam sauna?

[@timejumpertarot1114]

Started lifting weights again in September at a gym with a sauna. I had a scan done mid-September and another mid November. I gained a significant amount of skeletal muscle in that time period…so much so I never leave without using the sauna.

[@mancunianinlondon]

Recently I got a cold...you know when it's starting...itchy sore throat and nasopharynx are the initial symptoms then sneezing and mucus drainage. My body fought the latest one off within 48 hours (normally it takes 7 to 14 days out of my life). I have been doing sauna now for a while 4x/week. I think its having a positive effect on my immune system

[@mballer]

I have a play-list on antivirals.

[@user-gs8jv4oq6w]

I always hit the sauna hard when I feel a cold coming. It always cuts the cold short. I feel like you also sweat out a bunch of toxins

[@Seraskus]

Omg, so I'm not the only one! Before i used to be ill for over a week, now it's 2 days of low energy and sleepyness and I'm back to being git gud :D

[@szymon308]

Maybe you got the cold from the stinky sauna 😂

[@philjchow]

Thanks Mike for culling latest research. You've convinced me saving for a home infrared sauna booth is a wise investment. I'll also continue to still use the classic sauna at the city pool afterwards b/c can swim, do cold plunge, weights all from one place.

[@seanjohal7]

Saturday, Sunday coffee. Workout, then finish with sauna. Add a hot bath at night. Feel great. Along with so many other things channels such as this talk about. Also great as you get older, to strategically go slower without impacting joints as much. Workout smarter where possible. We are all different. I only get weekends for sauna during this time of the year, so gotta make up the time anyway possible. If I don't do sauna weekly, I won't like next week. It's essential for me.

[@johneynern5615]

Thanks Mike for all the hard work you do, your enhancing my life!!!

[@paperhero1081]

I tell people about the sauna all the time. I love it after a workout. I say stay in the sauna for atleast 30mins

[@jackmwa902]

Same. Glowing skin too

[@navajasrs2402]

I'm watching and listening to this after my workout while sitting IN my sauna. Meta.

[@thartwig26]

I’ve been doing sauna for a year now and I’m in so much less pain! My hands and feet don’t get cold anymore and I hardly ever get so cold I shiver.

[@fredrodowsky1423]

Thanks Mike, appreciate the great work you do breaking down studies that apply to health and longevity. Keep up the great work!

[@kevingonzalez3673]

This makes sense. We went on vacation for a month in a tropical location. The humidity was 70% plus every day and the temperature was 80 plus. I hit the gym almost five days a week while there. I did not lift as heavy due to lack of equipment at their gym. There was no AC in the gym plus walked a lot as well as used stairs every day. I climbed 30 fights per day. I actually came back stronger when I hit the gym in the US.

[@alexc2265]

1:03 Works great as a supplement to exercise as well. I want cardio but am on a full weightlifting schedule that takes a hit if I also take on a full cardio schedule. I’ve started to split the difference with this.

[@TheSpecialJ11]

I face a similar conundrum, and my solution so far has been to make it seasonal. I go hard on resistance training all winter, and come nice weather in the spring and summer I begin doing a lot more cardio and resistance training enters more of a maintenance mode. However, I just joined a gym with a sauna, and am now using it after every resistance workout and it's been great so far.

[@ThadcJarvis]

Much love Mike! Thank you for all you do.

[@bobdec6665]

I do the infared sauna at home and sauna in gym. Somedays I do both, 30 mins each. This helps me sleep well

[@하비에르-c3t]

Any studys about hot tub?! I don't have sauna in my house so wanna know the temperature with hot tub!

[@aija5810]

Thank you for your best advice

[@billsmith9297]

I would love to know what temperature they were using?

[@scotlynhatt]

Thanks Mike. I am in this situation where I want to try another gym, mainly for a better set of equipment but where I am now has well-maintained dry saunas that I use every post-workout going on years now. I just can't give up that part of my routine AND it sounds like it wouldn't be prudent to do so.

[@LatimusChadimus]

Interesting for sure, I do try to steam my shower once a week but my goodness I have never ever spent over 4 hours on leg day before and earlier today I passed 5 hours

[@N22883]

I’ve had a HigherDose home sauna blanket for some time now. It takes about 50 minutes with many heat retention steps to really want to die inside it, so if anyone wants something similar, here’s what I do: - your face and hands are some of the biggest sources of ventilation, so covering those up to whatever degree you can is great -turn off all fans - do it in the hottest ambient temp room of your house. I definitely notice a difference if my room is 68 degrees or 73 degrees - wear a neoprene sauna vest with sweatshirt, pants, thick socks, hat, gloves - I’ve gotten heat exhaustion doing all this before - don’t do that! But my biggest hesitance with sauna blankets is that they may not get hot enough for some heat tolerant people, so I wanted to suggest what those people can do

[@gabriel1095]

Or get a $10 gym membership

[@davidhakadoober._1-]

Not sure if I want to die in a sauna blanket though. Sounds intense.

[@N22883]

@@davidhakadoober._1- I was being a bit facetious haha, but I personally do want the very intense heat. Not everyone does though, but I was writing for the people who like that

[@N22883]

@@gabriel1095 I wish I could haha, but the gyms in my town with a sauna are around $50 a month. And with this blanket, I can work on my computer at the same time

[@qwertyqaz2227]

​@@N22883how are you able to work on the computer if your hands and arms are inside the blanket?

[@VincentPriceJr]

I appreciate this video so much and can relate. I’m 33 and have been doing this since 2018 adding swimming and cold showers to the mix when 4/5 days a week. Some days I even jacuzzi for 15 mins if I have time. Never have any soreness and I’m able to do live a calisthenics lifestyle. I’ve seen the improvements and the tolerance becomes enhanced allowing you to go longer if you consistently sauna bath. It’s so addicting!

[@brianbachmeier34]

I have a sauna at home. It is a great investment.

[@hai.1820]

I do fasted light cardio + weights workout, then 4 x 15 minutes of sauna every saturday. But then don't do anything at all for the rest of the week. Hope that works a bit ^^

[@jmass4207]

Likely diminishing returns doing all that at once and then not doing any for a whole week. I believe they showed a tapering off of the heat shock protein activity in the 24-48 hour range so daily is optimal to reup while every other day is pretty good too.

[@bgrimlan]

Dr Mike, for those who have never used a sauna before and 50+ years old, can you explain what's a good procedure to ease into it? Just to give us an idea of how we should approach it.

[@gokartpete]

why does no one link the actual study in the video description

[@vinkorfhaxson1008]

Any studies on hammam by any chance? Can't wait to get back to the gym's sauna! Thanks for all the research feedback HIH!

[@davenockels5028]

Question that pops up is, can we assume that Infra red sauna has similar benefits (or maybe even better). Lots of science on Finnish but much less on IR..

[@flupu20]

Is there a difference or do you recommend infrared vs hot wet sauna and how much emfs the infrared saunas produce?

[@innovationinaction5406]

Getting a gym membership with a sauna.

[@SeanKimStyle]

I really wonder how close jacuzzi is to sauna

[@meef1610]

Thank you

[@kimdavis1091]

Great video Mike; why do you/they recommend alternating sauna then get out & back in? Thank you

[@raymondspagnuolo8222]

Excellent! Fascinating!

[@zehven6083]

Looove saunas needs to be part of the wedding vows we will always sauna atleast once a week.😂

[@tombarrett7797]

Is there a significant difference in the cold and hot therapy or are they both hermetic stressors?

[@TheSpecialJ11]

I believe they both are hormetic stressors, but have different but similar effects, and are therefore best used in combination. Either by switching back and forth in one session, or using cold therapy in the morning and hot in the evening. I personally like to take cold morning showers and go on runs in the cool or downright cold mornings, and in the evenings do my resistance training and sauna.

[@qwertyqaz2227]

Is there any loss in benefits if you use the blanket and don't have your head and neck getting hot?

[@olgacasillas7110]

Are you talking about infrared sauna?

[@powerliftercarnivorecoachedgr]

Thank you, Doc, for another very informative video. I make sure I watch all of your videos. 😉

[@A91367]

Anyone who has a tub does not need a sauna blanket. Fill ur tub with very hot water - this will conduct heat better than any sauna. Adjust your water heater if water isn’t coming out hot enough. Good stuff. Jumping in a tub now.

[@lawillerton]

A tub full of tap water? Including Chlorine and Fluoride? If you don't have water filtration you are soaking in a toxic soup.

[@N22883]

Hi Mike, before you endorsed the HigherDose blanket, and now BonCharge. Does the BonCharge get hotter? If so, by how much? Thanks!

[@Fliptastic33]

I have a Bon Charge and it’s max is 176 degrees.

[@N22883]

@@Fliptastic33 have you used a full dry sauna anytime recently? If you have, how would you compare the heat intensity between the two? Have you happened to use a HigherDose sauna blanket?

[@Fliptastic33]

I have used a full dry sauna recently and max temp would only go to about 140. I did sweat faster in the dry sauna vs my blanket. My sauna blanket, even though it’s max temp is 176 it doesn’t stay at that temp. It is usually steady at 174 when I am done. It typically takes at least 30 mins or longer to get a good sweat. I live in a warmer climate so I am very heat tolerant so that’s probably why it took longer, or because my head is not covered. Overall I’m satisfied with the purchase.

[@deelowco]

This man always gives us great advice 👏🏼 👌🏼

[@RUINEDARTE]

I prefer steam room over sauna. I have access to both. I steam everyday after workout. Sauna 2 x a week. Should I switch the 2 around?

[@georgekengott]

I originally did more steam than sauna. Then I realized that steam is only 110-120 at the max and sauna is 170-175. Sauna is way better even though you feellike you sweat more in the steam cause of the humidity. Steam for me for sure!!!

[@jmass4207]

@@georgekengottDon’t listen to this. The steam room may very well be heating you far faster at lower temperatures. People don’t get that temperature is not the same as heat transfer.

[@Quest4TruthUSA]

I hope cold plunges are equal to sauna. I have been doing cold for 3 years.

[@dav__71]

Nice! Sauna after exercise right after exercise or later that day? I was thinking working out in the morning then sauna at lunch break...

[@Highintensityhealth]

Order of operations probably doesn't matter much but if you want to split hairs, would suggest exercise then sauna!

[@dav__71]

@@Highintensityhealth awesome thanks

[@florencebeaute7512]

Excellent vidéo 🙏🙏🙏🙏🙏🙏🙏🙏🙏

[@SilverbackSurmacz]

Would steam rooms be the same? Still heat shock but any downside to steam room over sauna?

[@LeahreTard]

I'm very pulled towards buying that sauna sleeping bag, however, I wonder if the head isn't being heated along with how hot the body is will it prove as beneficial as this study suggests?

[@JustSayRance]

Guess I should use my steam cabin more often

[@aswithinsowithout]

Lol. Watching this video as I wait for the sauna to heat up so I can exercise in it. ⚡️

[@projectb3117]

That sauna blanket has also disruptors in it...

[@kev9687]

Does a steam room provide similar benefits?

[@jmass4207]

Almost certainly.

[@Flowz2023]

Did I hear that right? 3 15 min sessions with 2 min break only??? No cooldown phase? I go regularly but that sounds rough

[@samsoda2300]

I knew it!!!

[@tjcarr8097]

I was thinking the same thing

[@shauncampbell6199]

Watching this in the sauna

[@mrjamesgordon]

I jog 7 minutes to the sauna. Do two 15-18 minute sessions with cold showers, then jog home. Feel great.

[@mattrobinsonstrengthandfit642]

Thoughts on contrast showers or hot cold therapy? E.g hot shower for 90 seconds cold for 30 then repeat

[@jmass4207]

You probably need significantly longer of both temperatures to challenege the body in either direction (especially having to reverse the effects of what preceded it). I’d say 10 minutes at least of a very hot stimulus followed by at least a couple minutes cold (unless you have a legit ice bath or you are in a very cold region in winter you could get away with less). The contrast showers meme (I know of no evidence to support it) seems more like shocking yourself with cold, letting yourself warm up a bit and repeat rather than actually creating heat stress then cold stress and repeating.

[@johnguanciale258]

What if I live in a sauna? Las Vegas

[@ericsonkennway9651]

Okay I feal like this is kind of a stupid question but I could just take a really hot bath for 15min, then get out (maybe even take a cold shower) and then get back in? I mean at the end of the day it’s just about getting really hot and cooling off again isn’t it? 🤔

[@liberoAquila]

Sauna? Is that like the wet one or dry?

[@Highintensityhealth]

Either! Both are good.

[@sandrahightower3674]

I like lifting but don't care for cardio other than walking with my border collies. I will bump up my sauna use now!

[@nobukazumikami5466]

I see many people using sauna at 24 Hour Fitness in San Francisco area. However, they all have excessive fat.

[@Cyberbeesty]

What about hot bath? A hot bath is just as good.

[@lawillerton]

If you have reverse osmosis sure. Who wants to soak in Chlorine and Fluoride?

[@Cyberbeesty]

@@lawillerton I have all house water filter. I use high quality salts to neutralize the bad stuff. My water is pretty good. I agree, I swim in pools and I don’t like the chlorine. I can swim the river, but it’s getting cold.

[@michaelm1573]

Not even close...

[@Cyberbeesty]

I have no reason to buy a sauna, I have on a the rec center if I need use one. Not necessary. People are obsessed with the danger of fluoride. Just fear mongering

[@johnnymikaili2943]

But will it make me more jacked?

[@lifemasterkris1865]

30-40 minutes followed by a cold plunge, five times per week. Yes, I’m bragging; and after one week of this you’ll have zero shrinkage.

[@Highintensityhealth]

You rock!!

[@MLG_15]

What temp is the sauna you use ? Do you go directly to the cold plunge from the sauna? What temp is the cold plunge? The sauna at the gym is 165* and I get in 70* pool water. I typically stay in the sauna for 18-20min.

[@garouthetiktokinfluencerhu9731]

@@MLG_15 I swam competitively through college. There’s no way your gym pool is 70

[@garouthetiktokinfluencerhu9731]

@@MLG_15 I swam competitively through college. There’s no way your gym pool is 70

[@lifemasterkris1865]

@@MLG_15 Our sauna is 195F and the water is 36 ( the colder the better as far as I’m concerned).

[@eliasstergiou3051]

there are some claims that it can reduce testosterone what do you think?

[@2DRealms-lb8fp]

Perhaps this can be countered by placing a coolpack or towel soaked in cold water on the groin area to prevent excess heat in that area

[@Highintensityhealth]

I wouldn’t worry to much about that!

[@icysurfer1]

3x/wk. sometimes 5. cheers.

[@Docinaplane]

Everything is based on the condition of the study subjects. Why didn't they study a greater age range? What about male versus female?

[@Highintensityhealth]

They were young men, in this study. But many other studies have been conducted with women.

[@JennifertxCarnivore]

To those new to carnivore- Carnivore diet cured so much for me! I am 5’7” and 47 years young. I update this list as time passes so it is always up to date, newest items at bottom of list. I have been zero carb carnivore (zero plants) for 1 year this Sept. 2023. And yes, carnivore is a permanent lifestyle for me! * No more perimenopause- completely reversed! *Period cycles all timed perfect with 4 week intervals.And no PMS symptoms, but only the actual menstrual cycle itself! *No more night sweats *No more waking every 2 hours at night! *It used to take me 20 minutes or longer to fall asleep at night when I would first go to bed at night- before carnivore. Now it takes like a minute or less. Haven’t noticed since I am out fast! *No more life long eczema *No more cold hands (may have been Reynold’s disease, never diagnosed.) *No more cold body temp in general! Used to feel like a reptile - only warm in texas sun. (may have been Raynaud’s disease, never diagnosed.) *No more IBS symptoms (gas, bloating, stomach pain, constipation, diarrhea) *No more feeling low energy by 12pm and zombie by 4pm *No more purple looking hands in winter (may have been Raynaud’s disease, never diagnosed.) *No more brain fog *No more arthritis that I felt in hands, knees, and hips- or elbows *used to have sore hips when sleeping on my side. No more! *Lost 45+ pounds from former baby weight and peri menopause weight. *Always had 20/20 vision with slight stigmatism- but in March doctor said my stigmatism is reversing! *Don’t sunburn as easily anymore and tan well. *Wrinkles around eyes seem to be much less. I am 47 and look like I am in early 30’s. *Gums look super healthy. Dentist seems irritated as my teeth are not dirty when cleaning every six months. Think they know they won’t make money off me. *No more sore chest from monthly periods- no swelling feeling of fullness or discomfort that prevented me from sleeping on my stomach. Now I sleep every night on my stomach! *Fibrocystic Breast issues reversing! Almost all gone after 6 years of buildup! *no cravings unless they are for meat *no more angina symptoms before a period- which started about 3 years ago. *No more feeling weak like almost passing out and dizzy around ovulation and periods when walking around. * no more fingers swelling- that started a few years ago- rings kept being tight- is pattern I noticed. One ring I had resized larger and it’s super loose now. Will have to resize smaller. *feel stronger- now lifting barbells not just hands weights. Dr. Baker said since I am 46, and 5’7” at 122lbs- need more resistance training to add more muscle weight. . So bought a 47lb barbell off Amazon and have 90 extra pounds added to it. Will continue to progress with that. *Before carnivore- i had started growing grey hairs in one of my eyebrows, few hairs at a time, but no grey in my blonde hair yet - but assumed it was coming. Now on carnivore I have had no new grey hairs growing in eye brows and still no grey hair in my natural blonde hair. And in the sun it gets super light highlights. * no more body odor! * I used to get a little anxiety with large crowds- like if attending special events- but since on carnivore I don’t get it that much. *I was a bit OCD before carnivore, but so much more relaxed so barely like that. * I was a relaxed person before, but somehow am even more relaxed and never stress about things. *Since I was a young child my sense of smell has been terrible. But not even a month in on carnivore my sense of smell has gone crazy! I smell things even far away! Amazing! *no more allergies! I was allergic to cedar and oak pollens- and mold- but since carnivore I am no longer reacting to those outdoor pollens which is amazing! * I have had no more issues from ear wax build up. Had it twice after having kids and docs would say it was a hormonal problem. Carnivore cured that too! *Veins in my arms look healthier. They were almost invisible before. *Legs no longer hurt on longer road trips or plane rides! *I used to get a popping sounds in my right shoulder when lifting weights. Was probably a pulled ligament. That is now gone! *I have been lactose intolerant since I was a kid, and I feel my nails are a bit stronger than before. They do break if I catch them on things but I feel they are getting stronger on carnivore. *My teeth look more white on carnivore. *My blood pressure has improved on carnivore. 6 years before carnivore up to starting carnivore my blood pressure was increasing. Now on carnivore it is back to normal like when I was younger. Last reading it was 100/75 which is awesome! *i used to get eye twitches in my eye lids, but that is gone. * at times when trying to fall asleep I would close my eyes and at times felt dizzy like falling feeling or spinning. But haven’t has that since I have been on carnivore for 12 months. *the skin on the heals of my feet are no longer cracked and dry! *when laying still in bed to fall asleep at times I would feel dizzy or feel like I was falling through the mattress a bit. I would be laying still and get that suddenly. Felt weird and made it hard to fall asleep. Never diagnosed with vertigo, but it may have been that. I no longer have that since I have been carnivore, which is nice! *little leak from sneezing or coughing that ladies get from estrogen dominance is gone on carnivore! Hormones balanced so no more estrogen dominance! *The top inner corner of both my larger toes have felt a little numb for years. Never had it diagnosed. But being 1 year on carnivore I no longer feel that numbness! My nerves have healed in that spot on both toes! Crazy! *My slightly receding gums behind my center bottom front teeth have rebuilt so gums all over are super healthy! I have flossed daily for years, but gums look even healthier! *my skin on my face isn’t as oily as it used to be. (Newest update added!) If I think of anything else will add. ☺️👍🏻 I know when people go on carnivore they are trying to heal something, but if they aren’t like me and notice small things- they may not notice they are healing way more than they realized- things plant foods were causing! And they need to remember, processed foods are made from plants- but so are whole foods (raw or cooked!) they are all toxic! The carnivore diet cures! ☺️👌🏻 The body is a network made of multiple gears- and if one gets messed up it causes a whole domino affect of problems like I had! The carnivore lifestyle is not a fad, it’s the ancestral human way of eating! Go Carnivore for a few months and see how you feel! ☺️👍🏻 Dr. Baker, Dr. Chaffee, and Dr. Baker have excellent videos on how to start carnivore!

[@DUBLL100]

Gunna brag anymore? This video is about sauna use not you’re carnivore bragging story 😂😂 I don’t mean to be a hater but go comment on Shaun bakers videos not mikes

[@Markhypnosis1]

Why did you post a novel about carnivore diet? This is about sauna. 🙄

[@DUBLL100]

@@Markhypnosis1init! These people do my head in sometimes.

[@JennifertxCarnivore]

@@Markhypnosis1 because carnivore helps build muscle, you don’t need a sauna.

[@Markhypnosis1]

@@JennifertxCarnivore What are you talking about? You can't build muscle with just eating meat and doing nothing else. You have to do strength training to build muscle, and nutrition is the building blocks of that. Sauna is different in that it helps with recovery, increases growth hormone, and releases heat shock proteins. It improves health in other ways too, like cardiovascular health. Sauna is something we should be doing along side eating healthily, NOT as a replacement. So your painfully long essay of the carnivore diet on a video about sauna is both pointless and unwanted.

[@whatthefunction9140]

Do every other day 😮

[@mrjamesgordon]

Why do they call it a sauna bath??? It's not a bath or bathing.

[@hmmm..2733]

The same reason they call it sunbathing.

[@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 and not including climate change, my father was born in Puerto Rico and said its super, demasiao hot in inner-city

[@2ndstreetmarvel]

💪🏿💪🏿

[@mrjim3948]

Don't think untrained people can last 45 mins in the sauna

[@Highintensityhealth]

I agree, that would be a lot, but they did it in this study!

[@okaycola2]

Exercise memetic you say

[@mak7eye]

Sounds like Joe Biden can benefit from this. But I’m going to save myself and go to saunas a lot more

[@skripnigor]

Hm.. plastic sauna blanket doesn’t sound like a good idea

[@TheJustinHit]

Terribly overpriced. It cost them $200 to make them.

[@ConniePretula]

Unfortunate that they focused only on men, hopefully they will also do one on women. Women’s bodies work completely differently

[@AlexanderSerpolli]

sorry but when you make a video about a study you should also put the article, its common sense

[@RobertWadlow292]

Sauna helps build muscle? No, they didn't even measure muscle mass in that study. It's possible it could actually hinder muscle development based on the mechanisms

[@caioborges6420]

Why you speak sooooooooo fast man?

[@TheHuiwen]

I actually speed up the vid up a little😂

[@dg9265]

Thank you