If you are suffering from a heart-related condition, consult your physician to determine if sauna use is appropriate for you, as due caution is important.
For robust cardiovascular benefits and reduced mortality risk, use a Finnish sauna (around 174°F with steam) for at least 20 minutes, 4-7 times a week. Significant benefits are also observed with 2-3 sessions per week.
Aim to sit in a hot sauna for about 20 minutes, at least a couple of times a week, as this practice is believed to stave off the aging process and provide robust cardiovascular health benefits.
For managing chronic heart failure or ischemic heart disease, consider daily far-infrared sauna sessions (around 140°F) for about 45 minutes, typically for two to three weeks, as this has shown to improve endurance, heart size, and vascular function.
Rehydrate thoroughly by drinking plenty of water before and after sauna use, as individuals typically lose about 0.5 kilograms of sweat per session.
Never consume alcohol before or during sauna use, as there have been several case reports of death associated with this combination.
If you are new to sauna use, start with shorter durations like 5 minutes and gradually increase your time in subsequent sessions as you acclimate, eventually aiming for the recommended 20 minutes.
Frequently use the sauna or engage in physical activity to become heat acclimated, as this allows your body to increase heat shock proteins sooner and more robustly upon heat stress exposure, which helps maintain protein structure.
If considering building a home sauna, the speaker strongly recommends a Finnish sauna over an infrared one, citing personal preference for its hotter, steamy environment and robust effects.
If a traditional sauna is not accessible, consider other modalities for increasing core body temperature, such as steam showers or hot baths, as they can offer similar health benefits.
When taking a hot bath for heat stress benefits, strive to stay fully submerged under the water, as cooling parts of your body reduces the effectiveness of the heat stress.
For children using a sauna, limit their duration to much shorter times, such as around five minutes, compared to the longer sessions recommended for adults.
Eat all your daily food within a 6-11 hour window and fast for the remaining time to activate beneficial genetic pathways for healthy aging, improve insulin sensitivity, and align with your body’s circadian rhythm.
Explore prolonged fasting of at least 48 hours, potentially through a fasting-mimicking diet, as it may improve autoimmune conditions and could potentially sensitize cancer cells to treatment while protecting normal cells.
Recognize that the refeeding phase after a prolonged fast is crucial for rejuvenation, as it triggers stem cell proliferation to replace old, damaged cells with healthy, new ones, leading to organ regrowth.
Incorporate broccoli sprouts or sulforaphane into your diet as another important way to improve health span, as suggested by the speaker.