<p><strong>Jari Laukkanen</strong></p> <p>This podcast features Jari Laukkanen, M.D., Ph.D., a cardiologist and scientist at the Institute of Public Health and Clinical Nutrition, University of Eastern Finland, Kuopio.</p> <p>Dr. Laukkanen has been conducting long-term trials looking at the health effects of sauna use in a population of over 2,000 middle-aged men in Finland. </p> <p><span style="font-weight: 400;">In this episode, you'll discover: </span></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(01:50)</strong> Sauna use improves cardiovascular health and reduces risk of death</li> <li><strong>(06:42)</strong> How sauna use lowers blood pressure </li> <li><strong>(08:07)</strong> Sauna use mimics aerobic exercise, increasing heart rate up to 150 beats/min</li> <li><strong>(09:40)</strong> How long should you stay in the sauna?</li> <li><strong>(11:59)</strong> Heat shock proteins help keep the brain healthy </li> <li><strong>(14:52)</strong> Sauna use increases growth hormone and improves response to exercise</li> <li><strong>(17:43)</strong> The positive effects of sauna on mood may be due to endorphins</li> <li><strong>(20:58)</strong> Finnish sauna culture and adding cold-water immersion to the sauna experience</li> </ul> <p><span style="font-weight: 400;">If you're interested in learning more, you can read the <a href="https://www.foundmyfitness.com/episodes/jari-laukkanen">full show notes here</a>.</span></p> <p><span style="font-weight: 400;">Join over 300,000 people and get the latest distilled information on sauna use straight to your inbox weekly:</span> <span style="font-weight: 400;"><a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a></span></p> <p><span style="font-weight: 400;">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more:</span> <a href="https://www.foundmyfitness.com/crowdsponsor"><span style="font-weight: 400;">https://www.foundmyfitness.com/crowdsponsor</span></a></p>
Actionable Insights
1. Frequent Sauna Use for Longevity
To achieve the strongest reductions in risk for all-cause mortality, dementia, and Alzheimer’s disease, use the sauna at least four times a week for at least 20 minutes at 174 degrees Fahrenheit (79 degrees Celsius).
2. Optimal Sauna Session Duration
Aim for sauna sessions of at least 20 minutes, as shorter durations (e.g., 10-15 minutes) may not be enough to get all the health benefits.
3. Sauna After Exercise
Consider using the sauna after a workout to enhance growth hormone release for muscle repair and recovery, as exercise primes muscles and the brain to utilize growth hormone and IGF-1 more effectively.
4. Sauna After Strength Training
It may be beneficial to use the sauna after strength training to promote relaxation and improve vessel function, potentially counteracting any temporary increase in arterial stiffness.
5. Caution with Hot-to-Cold Immersion
If you have coronary heart disease, especially if it’s not a stable condition, be very careful or avoid transitioning directly from a hot sauna to cold immersion due to the potential risk of coronary artery spasm.
6. Holistic Health Management
In addition to sauna use and exercise, it is crucial to manage other risk factors for cardiovascular health, such as blood pressure, lipids, smoking, and obesity.