😅Heat Exposure Protocol

Last updated: May 13, 2024.

Last updated: May 13, 2024

Conflicts to declare: None. Please remember to consult with a healthcare provider prior to undertaking any of the protocols available here.

What are the potential benefits of regular sauna use?

Based on observational studies from Finland, there are several findings that suggest regular sauna use (4-7 times/week) may be beneficial for healthspan and lifespan:

1. Regular sauna use is associated with a lower risk of death from cardiovascular disease and stroke. One long-term study of over 2,300 Finnish men found that those who used the sauna 4-7 times per week had a 50% lower risk of fatal cardiovascular events compared to those who only used it once per week and a 40% lower risk of all-cause mortality (death).

2. Sauna bathing can lead to beneficial short-term cardiovascular effects similar to moderate exercise, including increased heart rate, improved circulation, lower blood pressure, and reduced arterial stiffness. These effects are thought to be mediated by improved endothelial function, changes in autonomic nervous system activity, and better lipid profiles. It may also reduce inflammation by lowering C-Reactive Protein (CRP).

3. Combining sauna use with exercise may provide added cardiovascular benefits. One study found that using the sauna for 15 minutes after a workout, 3 times per week, resulted in greater improvements in blood pressure compared to exercise alone.

4. It has also been associated with a 66% reduced risk of dementia and a 65% reduced risk of Alzheimer's Disease.

How strong is the evidence in favour of sauna use?

While not definitive, the cumulative evidence suggests moderate support for the longevity benefits of regular sauna use, particularly in the context of cardiovascular and cognitive health. The effects appear biologically plausible and exhibit a dose-response relationship.

1. A large, long-term observational study of over 2,300 Finnish men found that frequent sauna use (4-7 times per week) was associated with a 40% lower risk of all-cause mortality compared to infrequent use (once per week). Sauna use 2-3 times per week was linked to a 24% lower risk. This suggests a dose-dependent effect of sauna frequency on longevity.

2. The same study found sauna use 4-7 times weekly was associated with a 50% lower risk of cardiovascular mortality and 66% lower risk of dementia compared to once weekly use. Again, a dose-response was seen.

3. Proposed mechanisms for sauna's longevity benefits include improved cardiovascular health markers like blood pressure and lipid profiles, increased expression of neuroprotective factors like BDNF, and induction of heat shock proteins that protect against cellular damage. As an exercise-mimetic, sauna elicits physiological effects similar to moderate exercise.

4. While the main study cited above was observational in nature, its large sample size, long follow-up period, dose-dependent findings, and biological plausibility lend weight to the results. A few small interventional studies support the effects of sauna on cardiovascular risk factors, including

5. However, the bulk of the evidence comes from studies in Finnish men, so generalizability to other populations is uncertain. More research is needed on the long-term effects and safety of sauna in different groups to arrive at a more definitive and strongly-supported conclusion, but given the aforementioned findings, we have reason to believe that they generalize to larger populations.

Alright, I've reviewed the evidence - what's the sauna protocol?

Speak to your healthcare provider prior to embarking on the use of a sauna for health benefits. Men attempting to conceive should also be aware of reversible heat-induced negative impacts on male fertility, which can be reversed after 6 months of abstaining from sauna use. Various consumer products are now available to allow men to apply an ice pack to their scrotal region to mitigate the effects of heat on spermatogenesis.

Our recommended protocol is as follows:

• ≥80°C

• ≥20 min

• ≥4 times/week

• In a dry sauna, however, it is reasonable to believe that wet saunas confer similar benefits since the proposed mechanisms for benefit are from heat stress.

I'm curious and want to read more. Where can I learn more about heat exposure?

• We suggest this review article from Dr. Rhonda Patrick, PhD, one of the first figures in the longevity space to advocate for the health benefits of heat exposure.

Potential Biomarker Impact of Protocol

Biomarkers this protocol can improve:

• Total Cholesterol

• LDL-C

• HDL

• Triglycerides

• CRP

Non-biomarker metrics this protocol can improve:

• Decreased Blood Pressure

Disclaimer: The information provided on this page is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no healthcare-provider/patient relationship is formed. The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment and the use of this information is provided. Prior to taking any action based on the information on this page, you should speak to your licensed healthcare provider. Our licensed PHC-Nurse Practitioner coaches can assist you with individualized implementation of this protocol and others.