When most of us think of saunas, we picture a spa or maybe a gym—somewhere to unwind after a workout. But what if those sweaty minutes could lower your risk of heart disease, stroke, and even dementia?

In this episode, I break down what happens when you step into the heat and why the research has convinced me that saunas aren’t just a luxury—they’re a science-backed way to build resilience:

• Ancient roots to modern wellness — from Finnish dry saunas to Native American sweat lodges to today’s infrared models.
• Inside the body — core temp rises, heart rate climbs, and your body releases endorphins, growth hormone, and brain-protecting proteins.
• The Finnish evidence — regular sauna users saw a 63% lower risk of sudden cardiac death, a 65% lower risk of dementia and Alzheimer’s, and a 60% lower risk of stroke.
• Performance boost — athletes who used saunas after training increased their endurance by 32% and reported less soreness.
• Other benefits — from easing depression symptoms to helping with sleep and chronic pain.
• The safety rules — why dose matters (15–30 minutes, 4–7 times per week) and why alcohol and saunas should never mix.

The bottom line? Saunas aren’t hype. They’re one of the most accessible, low-risk, high-upside tools we have for living longer, stronger, and healthier.

• Consistency counts. The benefits come from regular sessions, not the occasional sweat.
• Heart and brain love the heat. Saunas are linked with big reductions in cardiovascular disease, stroke, and dementia.
• Recovery edge. Used after workouts, saunas help athletes recover faster and perform better.

• Laukkanen, T., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine. PMID: 25705824
• Laukkanen, T., et al. (2017). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing. PMID: 27932366
• Kunutsor, S.K., et al. (2018). Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study. Neurology. PMID: 29720543
• Scoon, G.S., et al. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. PMID: 16877041
• Buro, A., et al. (2020). Hyperthermic baths for depression: A randomized controlled pilot trial. BMC Psychiatry. PMID: 33176757
• Kauppinen, K. (1997). Facts and fables about sauna. Annals of the New York Academy of Sciences. PMID: 9100952

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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.