What are the benefits of sauna and intentional heat exposure?

Sauna and intentional heat exposure offer a range of health benefits, as discussed by Andrew Huberman on the Huberman Lab. Some of the key benefits include:

1. Cardiovascular Health: Regular sauna use, particularly two to three times a week, can significantly reduce the risk of cardiovascular events, lowering mortality by 27%, with four to seven times weekly use reducing it by 50% 1.

2. Exercise Mimicry: Sauna causes physiological changes similar to cardiovascular exercise, such as increased heart rate and blood circulation, which can provide a cardiovascular workout equivalent 2.

3. Hormonal and Longevity Benefits: Heat exposure can increase growth hormone levels and reduce cortisol, contributing to enhanced health and longevity. Sauna sessions even regulate FOXO3, a molecule related to DNA repair and cellular health 3 4.

   • 

     1

     Sauna Benefits

     00:29:17
   • 

     2

     Sauna Health Benefits

     00:38:46
   • 

     3

     Heat Exposure Benefits

     00:47:54
   • 

     4

     Sauna Benefits Explained

     01:49:10
   • 

     5

     Heat and Mood

     01:17:09
   • 

     6

     Sauna and Mental Health

     01:25:57
   • 

     7

     Cold and Heat Benefits

     00:52:29

4. Mental Health Improvements: Sauna use has been linked to improved mood and mental health by enhancing chemical pathways that increase pleasure and reduce stress. Frequent sauna use may reduce the risk of psychotic disorders 5 6.

5. Metabolic Benefits: Combined heat exposure and cold exposure (as part of the Søberg Protocol) can enhance metabolism and increase the presence of active brown fat, which supports mitochondrial function and thermogenesis 7.

Overall, sauna and deliberate heat exposure present significant potential for improving cardiovascular, hormonal, mental, and metabolic health.