Andrew Huberman· PhD
There are ways to create a hot environment such that you heat up your shell and your core safely without having to measure your core temperature all along.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
There are ways to create a hot environment such that you heat up your shell and your core safely without having to measure your core temperature all along.
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It's the deliberate heat exposure, right? You're getting that you're getting that through the hot tub or through the sauna.
You don't have to use a sauna in order to get these benefits. It is simply a matter of making sure that your shell and your core heat up properly.
If your sauna doesn’t heat up to temperatures allowing your core temperature to reach 102.4°F (39°C) or you struggle to tolerate heat, do not be discouraged. The dry sessions I did at 200°F (93°C) for 20 min still showed incredibly health benefits.
The bottom line is that many of the "benefits" extend outward from heat stress. This would suggest that (in general) you can probably recapitulate many of the biological effects of sauna with hot bath or steam showers.
Anything that causes the body's core body temperature to rise including exercise, sauna, steam, bath, etc.
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.