EP.79 - Saunas: Improve Performance and Live Forever?
Play • 20 min
Sometimes called hyperthermic conditioning, exposure to intense heat (think sauna’s and steam rooms) can have massive health and performance benefits. James and Durham get deep into the weeds on this one.

NOTE: Consult a doctor before doing anything described in this article, video, or podcast.

The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a healthcare practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.


The studies James refers to can be found below:

Study 1: https://www.ncbi.nlm.nih.gov/pubmed/16877041

Runners completing a 30min sauna 2x a week after their runs found a 32% increase in the time it took them to run until exhaustion. They also had a 7% increase in plasma volume and a 3.5% increase in red blood cells

Study 2: https://www.sciencedaily.com/releases/2015/02/150223122602.htm

using the sauna for 20 minutes at 80 degrees 2-4 times a week reduces all-cause mortality by 24%

Study 3: https://www.ncbi.nlm.nih.gov/pubmed/4066564

Heat acclimation Increases blood flow to the muscle reducing the need to rely on muscle glycogen by 40-50%

Study 4: https://saunaspace.com/wp-content/uploads/2014/12/Benefits-and-Risks-of-Sauna-Bathing.pdf

2x20min sauna sessions a day at 80 degrees increases Human growth hormone by 2 fold

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