Premier Cardiovascular Health and Performance Podcast

#34: Saunas – More Than Just a Good Sweat

Episode Summary

Saunas aren’t just about relaxation. Backed by decades of research, they may protect your heart, sharpen your brain, and even extend your life. In this episode, Dr. Chris Huff takes you inside the science of saunas and shows how heat bathing has become one of the simplest tools for health and longevity.

Episode Notes

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.

Top 3 Takeaways

• 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.

Resources & Mentions

• 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

Let’s Connect:

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