This routine is quietly rewriting the rules of aging

Heat is crucial for longevity

Whether it’s the soreness from a good workout or the positive cellular shock from a cold plunge/sauna session, your body is designed to grow from controlled stressors through hormesis - previously explained here.

When it comes to heat exposure, typically a traditional or infrared sauna is the preference for most.  While traditional saunas heat the surrounding air, infrared saunas use infrared energy to heat your body directly, going beyond the air to penetrate your tissues.

In both cases, the heat from a sauna triggers a powerful biological chain reaction...

Heat shock proteins are activated, which help repair damaged proteins, reduce inflammation, and clean up cellular waste, especially the kind that builds up with age.

Detox pathways open up, causing heavy metals, plastics, and other modern toxins to exit the body via sweat.

Blood vessels expand, increasing circulation and flooding your cells with oxygen and nutrients.

Sauna has been a staple protocol in Finland for centuries with studies showing that men who use a sauna 4-7 times a week have a 60% lower risk of sudden cardiac death.

Heat therapy overall is a core practice for improved longevity.

Traditional vs. Infrared

While traditional saunas are what the majority of the world is used to, infrared actually gives you cellular benefits without the overwhelming heat, making it easier to stick with for most people.

Infrared saunas are also a great option

While you’ll see similar benefits over time with traditional saunas, there’s a few key elements that come with infrared saunas that tend to work well for individuals who may not want the blistering heat sauna experience.

Variation to suit any space

Infrared saunas are the latest craze because they don't require an electrician and come in many sizes depending on how much room you have in your home as seen in this video here…

Deeper skin penetration

Infrared light waves heat your body directly, reaching up to 1.5 inches below the skin, which is deeper than traditional saunas that only heat the air.

Lower heat, higher comfort

Infrared saunas operate at 110–140°F, compared to 180–200°F in traditional setups. You get the same (or better) benefits, but with less physical strain making it generally easier to stay consistent for most people.

Longer sessions

Infrared saunas will raise your core temperature just like a traditional sauna but in a much more gentle way allowing you to comfortably sit for longer in the sauna.

On top of all of these benefits, infrared saunas are a simple DIY project given they’re easy to install in your home without an electrician, as seen here.

Traditional and infrared saunas both do this for you…

Enhanced Detox Pathways

Sauna induced sweating has been shown to carry out more toxins like mercury, cadmium, and BPA, essentially getting rid of waste within your body through sweat.

Targeted Cellular Response

In both cases, traditional and infrared sauna stimulates heat shock proteins and mitochondrial repair in muscles and organs.

Nervous System Support

The heat for both sauna types tends to activate the parasympathetic nervous system, promoting deep relaxation and better recovery.

Get the most out of an infrared sauna

If you want to tap into the full benefits, here’s how to do it right:

1. Ease into your sauna sessions

Start with 10-15 minute sessions at 110–120°F, 3-4x/week. As you adapt, you can build up to 30-40 minutes at 130-140°F+.

2. Pair your sessions with hydration

You’re not just losing water, you’re losing minerals. Add electrolytes before and after each session to maintain balance and avoid fatigue or headaches.

3. Experiment with your optimal time

The best windows:

• Post-workout to accelerate recovery and reduce soreness

• Pre-bed to wind down and promote deep, restorative sleep (ideally, do 2 hours before bed)

• Morning boost if you're stacking it to start your day with things like meditation or journaling
  

4. Stack sessions with other protocols

Pair it with cold exposure (ice bath, cold shower) to enhance circulation and build resilience. Or pair it with breath-work for an added nervous system reset.

See Kayla Barnes-Lentz's sauna protocol guide here re how often and when to use sauna to get maximum benefits.

And as always, be sure to speak with your healthcare professional first before you try a sauna to ensure you don’t have any health predispositions that may be harmful for your body.

TLDR TRIO

📈 Infrared saunas raise core temperature and support cellular repair

✅ They’re easier to tolerate than traditional saunas, with similar heart health benefits

⌛ Use 3–4x/week for 15–30 minutes to see long-term results