Saunas

Not medical advice. This is info I have found interesting and for my own use. Always consult a doctor before starting any regimen.

Dr. Rhonda Patrick and Dr. Peter Attia, both prominent figures in the health and longevity space, have extensively discussed the benefits of dry saunas based on scientific research and their personal experiences. Below, I’ll outline their views on the benefits and optimal usage regimens for dry saunas, drawing from their publicly available discussions, such as podcasts, blog posts, and interviews.

Supposed/Potential Benefits of Dry Saunas:

Cardiovascular Health: Patrick and Attia reference a Finnish study (Laukkanen et al., 2015) showing that frequent sauna use (4-7 times per week) is associated with a 40% reduction in all-cause mortality (and 18% absolute risk reduction), largely driven by lower cardiovascular disease risk. Patrick notes that sauna use mimics moderate aerobic exercise, raising heart rate (up to 100-150 beats per minute) and improving blood pressure, endothelial function, and left ventricular function.
Brain Health: Patrick connects sauna use to reduced risk of neurodegenerative diseases like Alzheimer’s and dementia (20-66% risk reduction with frequent use), possibly due to increased brain-derived neurotrophic factor (BDNF) from heat stress, which supports memory and learning. Sauna use may also improve cerebral blood flow.
Mood and Mental Health: Patrick highlights sauna-induced endorphin release and the activation of anti-inflammatory pathways (e.g., IL-6 and IL-10), which may alleviate depression symptoms and improve mood. She’s noted personal anecdotes of better stress handling after sauna sessions. Attia values saunas for post-exercise recovery and sleep improvement, often using them in the evening to wind down.
Detoxification and Heat Adaptation: Sweating in saunas aids in excreting heavy metals and enhances thermoregulation, potentially boosting exercise performance.
Longevity via Hormesis: Patrick views sauna use as a hormetic stressor—mild heat stress triggers protective responses like heat shock proteins, which help maintain protein structure and slow muscle atrophy, contributing to overall healthspan.
Practical Healthspan Tool: Attia sees saunas as a low-effort, high-impact practice, especially when paired with cold exposure, to enhance resilience and healthspan.

Optimal Usage Regimen

Dr. Rhonda Patrick’s Regimen

Patrick’s recommendations are informed by research and her personal routine:

Frequency: 4-7 times per week, based on studies showing dose-dependent benefits (e.g., 2-3 times/week reduces mortality by 24%, 4-7 times/week by 40%).
Duration: 20-30 minutes per session. She suggests 20 minutes at 174°F (79°C) as a “sweet spot” for benefits, extending to 30 minutes if not post-workout.
Temperature: Around 174-186°F (79-85°C) with 10-20% humidity, typical of traditional Finnish dry saunas. She’s noted using 175-180°F personally, adjusting based on tolerance.
Timing: Patrick often uses sauna post-exercise (e.g., after a Tabata or Peloton session) to amplify heat stress effects, though she’s flexible with timing.
Extras: Hydration is critical—water before, during, and after. She also suggests a cooling period (e.g., cold shower) post-sauna to enhance adaptation.

Dr. Peter Attia’s Regimen (very similar)

Attia’s protocol aligns with research but reflects his evolving personal practice:

Frequency: 4-7 times per week, with a minimum of 4 sessions based on the Finnish study’s “minimum effective dose.”
Duration: 20-30 minutes, though he’s experimented with 15-minute sessions at higher temperatures.
Temperature: 175-198°F (79-92°C). He’s referenced 175°F as a baseline from studies but personally uses up to 198°F for shorter durations.
Timing: Often in the evening to aid sleep, though he pairs it with cold plunges post-sauna for recovery and contrast therapy benefits.
Extras: He emphasizes a cold shower or plunge afterward to reduce inflammation and enhance muscle recovery, alongside staying hydrated.

Caveats

Both caution that sauna use isn’t for everyone—those with medical conditions (e.g., pregnancy, heart issues) should consult a doctor. Start slow, listen to your body, and hydrate well.

In summary, Patrick and Attia view dry saunas as a powerful tool for cardiovascular health, longevity, and resilience, with regimens of 4-7 sessions weekly at 174-198°F for 20-30 minutes, tailored to individual goals and tolerance. Their insights blend science with practical application, making saunas a standout in their health arsenals.