The screening room
Hear the case for heat from the scientists
Scientists and physicians make the case for heat here in their own words. We picked the talks and interviews worth your time, from the Finnish cohort researchers to the longevity crowd.
The Science & Health Benefits of Deliberate Heat Exposure
Andrew Huberman gives a full-length Huberman Lab episode to sauna and deliberate heat exposure. He explains how heat affects cardiovascular health, growth hormone, cortisol, mood and longevity, and he sets out concrete protocols for temperature and duration, including when to go in.
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Keep watching
Dr. Jari Laukkanen on Sauna Use for the Prevention of Cardiovascular & Alzheimer's Disease
Jari Laukkanen, the Finnish cardiologist behind the KIHD cohort study, explains in his own words the dose-dependent links between frequent sauna use and lower cardiovascular mortality and dementia risk. It's the primary-source interview on the most-cited sauna research.
How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg
Metabolic researcher Susanna Søberg talks with Andrew Huberman about how deliberate heat and cold shift metabolism, brown fat, hormones and inflammation. She also covers her widely cited contrast-therapy guidance.
Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
In a clinician-led MedCram session, Rhonda Patrick walks through heat-shock proteins, heat as an exercise mimetic, cardiovascular and brain benefits, infrared versus traditional saunas and her own protocol.
The benefits of sauna | Andrew Huberman and Lex Fridman
In this short clip, Andrew Huberman lays out the core sauna benefits and the heat-exposure evidence for Lex Fridman's audience. It's a quick way into the science.
Why Dr. Peter Attia Changed His Mind About Saunas | The Tim Ferriss Show
Longevity physician Peter Attia explains why he reversed his earlier skepticism about sauna after reviewing the cohort data. He cites the consistency and the size of the all-cause mortality benefit.
What are the brain benefits of sauna use? | Peter Attia and Rhonda Patrick
Peter Attia and Rhonda Patrick focus on regular sauna use and the brain, including its association with reduced dementia and Alzheimer's risk and the plausible mechanisms behind it.
Benefits of Sauna & Deliberate Heat Exposure | Huberman Lab Essentials
This Huberman Lab Essentials episode condenses Andrew Huberman's longer heat-exposure episode into a tighter format. It keeps the mechanisms and his recommended protocols for temperature and for session frequency and length.
How to Increase Athletic Endurance and Muscle Mass through Sauna Use with Dr. Rhonda Patrick
Rhonda Patrick explains hyperthermic conditioning, including how heat acclimation raises plasma volume and endurance and the protection heat-shock proteins give against muscle atrophy. Watch this one for the recovery and performance angle.
Sauna, cold plunge, and your health: what the science says | Dr. Susanna Søberg & Tim Spector
Susanna Søberg and epidemiologist Tim Spector weigh the evidence for sauna and cold plunge and say which findings hold up. They also give practical contrast-therapy guidance.
Rhona Patrick: Sauna Use Improves Cardio Health and Prevents Muscle Atrophy
In a Joe Rogan Experience clip, Rhonda Patrick summarizes the cardiovascular data and the heat-shock-protein mechanisms for a mass audience.
The ULTIMATE Guide to Saunas & Heat Exposure | Dr. Rhonda Patrick
FoundMyFitness gathers Rhonda Patrick's sauna guidance into one overview. It covers benefits and protocols, and it compares traditional heat with infrared.
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Each issue covers new saunas and gear, along with session protocols and the heat-therapy research behind them. We'll only send you the issue, and you can unsubscribe at any time.