The Science-Backed Health Benefits of Sauna Use
Mon Jan 26 2026
The sauna is one of the most powerful, research-backed tools for improving cardiovascular health, brain function, athletic performance, and longevity.
In this episode, Andrew breaks down the science behind sauna use, including why regular sauna sessions can reduce cardiovascular mortality by up to 50%, improve blood pressure and cholesterol, boost endurance performance, enhance recovery, and support long-term brain health.
We also explore how heat exposure triggers heat shock proteins, growth hormone release, increased red blood cell production, and improved detoxification—plus why sauna works best after your workouts, not before.
Whether you’re an athlete, someone focused on longevity, or just curious about adding sauna use to your routine, this episode gives you clear, evidence-based guidance on how to use sauna safely and effectively.
Chapters
00:00 Saunas in the Winter
01:57 Sauna history: Finland, Russia, Rome
06:30 Sauna Boom in the US
09:00 Cardiovascular Health
12:39 Performance benefits: endurance, blood volume, RBCs + EPO
22:00 Heat acclimation + cardio-respiratory fitness + recovery
27:30 Muscle preservation: heat shock proteins + sarcopenia
31:30 Brain & mental health: dementia risk, mood, BDNF + learning
38:00 Cellular repair, detox, pain relief
The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.
🌱 Native Path Supplements:
Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!
44% off Native Hydrate: nativehydrate.com/comovement57% off Collagen Peptides: getnativepath.com/comovement41% off Complete Protein: nativepathcompleteprotein.com/comovement🩺 Lombardi Chiropractic:
Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays!
https://www.lombardichiropractic.com/
🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering individualized coaching and remote programming.
📧 Email: info@co-movement.com
🌐 Web: https://www.co-movement.com/
📸 Instagram: https://www.instagram.com/co_movementhq
Hashtags:
#sauna #infraredsauna #longevity #hearthealth #cardiovascularhealth #recovery #endurance #heattherapy #fitness #health
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The sauna is one of the most powerful, research-backed tools for improving cardiovascular health, brain function, athletic performance, and longevity. In this episode, Andrew breaks down the science behind sauna use, including why regular sauna sessions can reduce cardiovascular mortality by up to 50%, improve blood pressure and cholesterol, boost endurance performance, enhance recovery, and support long-term brain health. We also explore how heat exposure triggers heat shock proteins, growth hormone release, increased red blood cell production, and improved detoxification—plus why sauna works best after your workouts, not before. Whether you’re an athlete, someone focused on longevity, or just curious about adding sauna use to your routine, this episode gives you clear, evidence-based guidance on how to use sauna safely and effectively. Chapters 00:00 Saunas in the Winter 01:57 Sauna history: Finland, Russia, Rome 06:30 Sauna Boom in the US 09:00 Cardiovascular Health 12:39 Performance benefits: endurance, blood volume, RBCs + EPO 22:00 Heat acclimation + cardio-respiratory fitness + recovery 27:30 Muscle preservation: heat shock proteins + sarcopenia 31:30 Brain & mental health: dementia risk, mood, BDNF + learning 38:00 Cellular repair, detox, pain relief The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price! 44% off Native Hydrate: nativehydrate.com/comovement57% off Collagen Peptides: getnativepath.com/comovement41% off Complete Protein: nativepathcompleteprotein.com/comovement🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering individualized coaching and remote programming. 📧 Email: info@co-movement.com 🌐 Web: https://www.co-movement.com/ 📸 Instagram: https://www.instagram.com/co_movementhq Hashtags: #sauna #infraredsauna #longevity #hearthealth #cardiovascularhealth #recovery #endurance #heattherapy #fitness #health