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Sauna bathing 4-7 times per week can dramatically improve your healthspan Regular use is associated with reduced risk of: • Hypertension • Dementia-related death • Respiratory-related death • Cardiovascular-related death Plus, lower all-cause mortality And the benefits are dose-dependent—the more frequent the use, the more robust the effect If... show more

FoundMyFitness Clips

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Sign up to become a FoundMyFitness Premium Member Members get access to: • Monthly Q&As with Rhonda • The Aliquot podcast • Our Science Digest email And more Details here:

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Hollo Point 🇺🇸vor 1 Jahr

Damn it ! Now I have to keep my gym membership

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𝐆𝐫𝐞𝐠𝐠 𝐏𝐫𝐨𝐬𝐬𝐞𝐫 🇺🇸vor 1 Jahr

I got off my blood pressure meds after Sauna bathing about 3 days a week

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Wise Nuggetsvor 1 Jahr

Not to mention the mental benefits of overcoming hard things. I’m usually fine until the last few minutes and have to force myself to calm down and endure.

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Rhighjrvor 1 Jahr

Any studies or an opinion as it relates to kids using a sauna? Is there an age where sauna use can benefit kids?

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Annie Tyzakvor 1 Jahr

Can you buy me one? 😊💙

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DATUCAvor 1 Jahr

How big are these benefits in people who already have a high VO2max?

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Eric Kasimovvor 1 Jahr

What about being outside in Charlotte with a 110 heat index 🥵 — that count?!

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Chris Leavyvor 1 Jahr

How do hot tubs compare?

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diabolicsystem 🗻🌾vor 1 Jahr

Concerns with chlorine exposure to these hot baths (as in hot tub).

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Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

FoundMyFitness Clips

115,186 Aufrufe • vor 1 Monat

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

FoundMyFitness Clips

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Sauna benefits are dose-dependent The more frequent the sauna use, the more robust the effect For example, people who sauna 4–7 times a week have a 40% lower all-cause mortality compared to those who only sauna once weekly But if you drop down to 2–3 sessions per week, the benefit shrinks to 24% For the strongest cardiovascular and cognitive benefits, research recommends at least four 20-minute sessions weekly at 174°F

Sauna benefits are dose-dependent The more frequent the sauna use, the more robust the effect For example, people who sauna 4–7 times a week have a 40% lower all-cause mortality compared to those who only sauna once weekly But if you drop down to 2–3 sessions per week, the benefit shrinks to 24% For the strongest cardiovascular and cognitive benefits, research recommends at least four 20-minute sessions weekly at 174°F

FoundMyFitness Clips

168,235 Aufrufe • vor 1 Jahr

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

FoundMyFitness Clips

669,692 Aufrufe • vor 5 Monaten

Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

FoundMyFitness Clips

82,875 Aufrufe • vor 8 Monaten

The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

FoundMyFitness Clips

128,189 Aufrufe • vor 1 Jahr

Sauna 4+ times per week can cut your risk of dying from a cardiovascular event by about 50%. Andrew Huberman explained this on Lex Fridman’s podcast. Using traditional saunas (80–100°C for ~30 minutes), the benefits increase with frequency: twice a week gives a solid reduction, but four or more times per week is where the data gets really impressive. A large 2015 Finnish study (Laukkanen et al., JAMA Internal Medicine) following 2,315 middle-aged men for ~21 years found that, compared to sauna once per week: - 2–3 times/week → 27% lower cardiovascular mortality - 4–7 times/week → 50% lower cardiovascular mortality (and 40% lower all-cause mortality) These associations held after adjusting for multiple confounders. It’s one of the most compelling lifestyle habits with strong observational data behind it. Have you incorporated sauna use into your routine? How often, and have you noticed any benefits?

Sauna 4+ times per week can cut your risk of dying from a cardiovascular event by about 50%. Andrew Huberman explained this on Lex Fridman’s podcast. Using traditional saunas (80–100°C for ~30 minutes), the benefits increase with frequency: twice a week gives a solid reduction, but four or more times per week is where the data gets really impressive. A large 2015 Finnish study (Laukkanen et al., JAMA Internal Medicine) following 2,315 middle-aged men for ~21 years found that, compared to sauna once per week: - 2–3 times/week → 27% lower cardiovascular mortality - 4–7 times/week → 50% lower cardiovascular mortality (and 40% lower all-cause mortality) These associations held after adjusting for multiple confounders. It’s one of the most compelling lifestyle habits with strong observational data behind it. Have you incorporated sauna use into your routine? How often, and have you noticed any benefits?

Camus

32,205 Aufrufe • vor 13 Tagen

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

FoundMyFitness Clips

462,748 Aufrufe • vor 1 Jahr

Observational studies indicate: • People that use the sauna 2-3x/week have a 24% lower risk of hypertension • People that use the sauna 4-7x/week have a 46% lower risk of hypertension On top of that... A single sauna session lowers blood pressure

Observational studies indicate: • People that use the sauna 2-3x/week have a 24% lower risk of hypertension • People that use the sauna 4-7x/week have a 46% lower risk of hypertension On top of that... A single sauna session lowers blood pressure

FoundMyFitness Clips

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Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

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Jordi is long the home sauna business. "The evidence is so clear. If you use a sauna daily, you'll probably extend your healthspan, lifespan." "You get the benefits of exercise, but don't have to force yourself to go on a run."

Jordi is long the home sauna business. "The evidence is so clear. If you use a sauna daily, you'll probably extend your healthspan, lifespan." "You get the benefits of exercise, but don't have to force yourself to go on a run."

TBPN

90,709 Aufrufe • vor 5 Monaten

Jordi is long the home sauna business. "The evidence is so clear. If you use a sauna daily, you'll probably extend your healthspan, lifespan." "You get the benefits of exercise, but don't have to force yourself to go on a run."

Jordi is long the home sauna business. "The evidence is so clear. If you use a sauna daily, you'll probably extend your healthspan, lifespan." "You get the benefits of exercise, but don't have to force yourself to go on a run."

TBPN

47,242 Aufrufe • vor 3 Monaten

Frequent sauna use is strongly linked to reduced dementia risk, but going too hot might actually reverse that benefit One study found dementia risk increased among individuals consistently bathing at sauna temperatures above ~212°F (100°C), compared to those staying below ~176°F (80°C) This is just an association, but it might be wise to exercise caution until we have more data Keep it under ~190°F (still hot enough for benefits, without unnecessary risks)

Frequent sauna use is strongly linked to reduced dementia risk, but going too hot might actually reverse that benefit One study found dementia risk increased among individuals consistently bathing at sauna temperatures above ~212°F (100°C), compared to those staying below ~176°F (80°C) This is just an association, but it might be wise to exercise caution until we have more data Keep it under ~190°F (still hot enough for benefits, without unnecessary risks)

FoundMyFitness Clips

56,894 Aufrufe • vor 7 Monaten

Sauna is one of the highest-ROI habits you can build. 4–7× per week is linked to a 63% lower risk of fatal heart attacks. Heat stress trains your cardiovascular system like cardio (without running a mile):

Sauna is one of the highest-ROI habits you can build. 4–7× per week is linked to a 63% lower risk of fatal heart attacks. Heat stress trains your cardiovascular system like cardio (without running a mile):

Michael Morelli

57,612 Aufrufe • vor 5 Monaten

Sauna bathing 4-7x/week reduces dementia and Alzheimer's disease risk by ~60% compared to people who use it once per week 2-3x/week? ~20% reduction in risk

Sauna bathing 4-7x/week reduces dementia and Alzheimer's disease risk by ~60% compared to people who use it once per week 2-3x/week? ~20% reduction in risk

FoundMyFitness Clips

343,151 Aufrufe • vor 2 Jahren

Tony Robbins is all-in on saunas. He does them 4 days a week for just 20 minutes at 160+ degrees. According to him: - Reduces heart attack risk by over 51% - Reduces stroke risk by 62% He says even people who never worked out start showing up because it feels good — and after a month, many naturally want to move more. Large Finnish studies following thousands of people for over 20 years found that using a sauna 4–7 times per week reduced fatal heart disease risk by 63% and all-cause mortality by 40% compared to once-a-week users. In our stressed, sedentary world, this is one of the simplest, most evidence-backed habits for heart health and longevity. Have you tried regular sauna use? Did you notice any benefits?

Tony Robbins is all-in on saunas. He does them 4 days a week for just 20 minutes at 160+ degrees. According to him: - Reduces heart attack risk by over 51% - Reduces stroke risk by 62% He says even people who never worked out start showing up because it feels good — and after a month, many naturally want to move more. Large Finnish studies following thousands of people for over 20 years found that using a sauna 4–7 times per week reduced fatal heart disease risk by 63% and all-cause mortality by 40% compared to once-a-week users. In our stressed, sedentary world, this is one of the simplest, most evidence-backed habits for heart health and longevity. Have you tried regular sauna use? Did you notice any benefits?

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Historic Vids

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Just a few minutes a day of "exercise snacks"—like sprinting up stairs or brisk walking—can dramatically cut your risk of early death Large-scale studies using wearable trackers found that just 3–6 minutes daily of vigorous intermittent lifestyle physical activity (VILPA) reduces overall mortality by ~30% Increasing to around 9 minutes daily cuts cardiovascular-related deaths by 50% and cancer-related deaths by 40% Remarkably, these life-extending benefits are seen even in people who don’t consider themselves exercisers

Just a few minutes a day of "exercise snacks"—like sprinting up stairs or brisk walking—can dramatically cut your risk of early death Large-scale studies using wearable trackers found that just 3–6 minutes daily of vigorous intermittent lifestyle physical activity (VILPA) reduces overall mortality by ~30% Increasing to around 9 minutes daily cuts cardiovascular-related deaths by 50% and cancer-related deaths by 40% Remarkably, these life-extending benefits are seen even in people who don’t consider themselves exercisers

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People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way

People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way

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¿Sabias esto? Doctor Mau Informa ®️ #drmauinforma #sauna #arterias Fuente: Kunutsor SK, Laukkanen JA. Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence. Mayo Clin Proc. 2023;98(6):915-926. ⁣ Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021;154:111509.

¿Sabias esto? Doctor Mau Informa ®️ #drmauinforma #sauna #arterias Fuente: Kunutsor SK, Laukkanen JA. Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence. Mayo Clin Proc. 2023;98(6):915-926. ⁣ Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021;154:111509.

Mauricio Gonzalez MD.

41,913 Aufrufe • vor 5 Monaten