SAUNA BENEFITS
Deliberate Heat Exposure Protocols for Health & Performance
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He shares recommendations for creating sauna practice and anticipated benefits. Read Bio.
Sauna use as a lifestyle practice to extend healthspan
Dr. Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis TN and St. Jude Children’s Research Hospital, Memphis TN. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. Read Bio
Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence
Sauna bathing may be linked to several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease, and neurocognitive diseases; nonvascular conditions such as pulmonary diseases; mortality; as well as amelioration of conditions such as arthritis, headache, and flu. Mayo Clinic Proceedings
COLD PLUNGE BENEFITS
The science behind the Wim Hof Method
Looks at studies and scientific research on Wim Hof method. Includes two key studies and bullet points of their findings. A timeline of the scientific research to-date, along with links to the scientific papers.
Can taking a cold plunge after your workout be beneficial?
Research indicates that icy water may have a positive effect on recovery after exercise by reducing inflammation and soreness. It also may help build resiliency, restore balance to the nervous system and improve cognitive function and mood. Andrew Jagim, Ph.D.
How Long to Sauna & Cold Plunge for Key Benefits
Dr. Susanna Søberg and Dr. Andrew Huberman discuss the optimal duration of cold and heat exposure for health benefits, explaining that 11 minutes of cold exposure per week, divided into short sessions, and 57 minutes of sauna use per week, in 10-15 minute sessions, are sufficient for positive changes like reduced blood sugar and improved cardiovascular health.
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