Sauna

“Yeah. That's it. go play, yeah, like almost exactly, almost go play. It's out by my pool and sauna, this and that. And like, the thought is like, I'm gonna sauna in the morning and do one exercise and then go about my day. And then when I get home from work, I'm gonna do another one. You know, I'm gonna try and like do as little as I possibly can to see how much I can maintain by”

“Yeah, don't stop that stuff. Strengthening the support. Totally. I got a study for you guys on sauna use. Adam, you're going to love this. One thing you notice, I'll pull it up. One thing you noticed about sauna that you always love to talk about is how much less you become sick.”

“I'm always the first one to get sick when someone is sick and I don't miss. So when you look up old, so up until now, if you look up studies on sauna use and viral infection, the studies will say maybe, maybe not.”

“that's a healthy user effect. So healthy user effect is, well, people who tend to use a sauna also tend to get healthier. They tend to eat better. They tend to whatever. There was no direct like what's happening with the sauna. Well, there's a study that came out of Finland.”

“Well, there's a study that came out of Finland. This was published October 28th, 2026 at the University of Eastern Finland that revealed what 30 minutes of sauna use does to the body in terms of the immune system.”

“the body in terms of the immune system. So 30 minutes in a sauna floods the bloodstream with white blood cells with additional white blood cells, helping the immune system patrol the body and detect threats. The surprising response resembles the immune boost that exercise does, except, of course, there's no damage to the body.”

“does, except, of course, there's no damage to the body. So sauna for immune system. Phenomenal. Now, what they did in this, it wasn't 30 minutes long. It's logical. It wasn't 30 minutes straight. It was like 15 minutes, cold shower, 15 minutes.”

“I have a fever. I don't think it's a good idea to use a sauna if you already have a fever. But if I feel like I'm getting a cold, I'll use a sauna. Yeah. And I, anecdotally, it makes a big difference for me. I mean, I obviously have been talking about this for a long time and I've been able to like correlate, you know, the times where I am getting sick when I'm not.”

“It's the second, it's the same, in my opinion, for overall longevity and health, aside from exercise. I would recommend, of course, aside from the staples, like diet and all that stuff, sauna use. Yeah, I mean, it's, and you're warming up your core temperature. It's like the same thing you're doing while you're exercising and it's somewhat simulating like what your body naturally does to fight”

“of recovery. Can I work out more? Sauna doesn't really simulates it, but it doesn't give you that. No, you're not creating a bunch of damage that you need recovery. No, it's actually anti-inflammatory. So that's one of the things too about it. It's like it's anti-inflammatory, improves blood flow, shock proteins.”

“To me, clean air, clean water, clean food, good lighting. I'm good. I don't do the other stuff. I take a sauna occasionally. To me, it's a no-brainer. If anyone goes and hears the first 20 or so podcasts I did, I didn't mention Jaspr one time. I'm like, oh, would that be salesy?”

“I usually break it up into like a push day, leg day, pull day, leg day. I sauna for 20 minutes at least twice a week. I get a minimum of 8,000 steps every day, but most days I hit 10,000 steps. I also play Austag, which is like flag football for you guys, play that once a week.”

“What would you guys recommend do on the days that I'm not lifting? Walk. Walk on the treadmill. Listen to an audio book. Yeah, walk, mobility, sauna. Sauna. More working inward recoveries type related stuff. Yeah. Yeah. No workouts. Yep. But three days. Listen, this is what it looks like. Very basic. And I don't need to give you like specifics because you've been training”

“I mean, I have a cold plunge at my house. I only use it in the summer embarrassingly because I do know about the science behind it, but I just, it's a lot easier for me to get in the hot tub and sauna than the cold. But, you know, would a combination of perhaps, or I'm asking you to speculate, do you think a combination of like, hey,”

“I'd like to talk about your study. It explored not just cold, but sauna and the co-use of cold and sauna as a way to probe metabolism and brown fat and other markers as well.”

“It was really uncomfortable just doing it, but afterwards, As soon as I got up, I felt fantastic. And we went into the sauna and I did three rounds because I just loved it.”

“And for the sauna, my study showed 57 minutes in total per week. And if we also then divide it out on these two to three days and two sessions each day correspond to 10 to 15 minutes.”

“a regular basis. So if they're not exercising or raising a sweat, you know, doing sauna, minimal intervention with cut binders, and then usually relatively dramatic shifts in their diet.”

“I worked out. I worked out. I hit the bag. I punched the bag, kicked the bag, had his great work on it, got in a sauna for 20 minutes, stretched out, feeling great. Got in the shower, taking a shower before the podcast. Went, ah!”

“in sweats which i did that's how i started it's how everyone cut weight in the beginning right you put on your sweats you go for a run right but but i did i did sauna the the problem with the sauna is if i stay too long in there my esophagus dries out sometimes and like i it like burns if if it's hot enough.”

“Well, I think with proper training and with all the different sports science modalities today, like, particularly people that are using hyperbaric chambers, red light therapy, saunas, cold plunges, massage, all these different training methods that they're doing to strengthen all their tissues and make sure they don't get injured and increasing their cardio scientifically and all the nutrition.”

“Aggregation of marginal gains. Now I'm just at a point where I'm like, right, where can I just get like 1% here there? Are you using sauna regularly? Not as often as I should be. God, that should be a daily for you. What do you think? And even doing my cardio in there as well. Well, yeah, you can. I mean, that's one of the aspects of the exalt chamber.”

“Like one of the things that I do, I'll do bag work. I do heavy bag rounds. And then after the rounds, I jump right into the sauna. So I go from being exhausted, I give myself just so I'm not dying so I could breathe normal. Like at the end of the rounds, I'm usually like really breathing heavy.”

“They live a fairly toxin-free lifestyle. They're conscious of plastic water bottles, things like that. They're not psycho-biohackers. They're probably doing sauna a few days a week. And yet they just know inherently that they're not where they want to be. Correct. They know that something's off and they just can't seem to quite dial in.”

“And then what are the stages of removal look like? Are you a fan of sauna? 100% sauna. Yeah. I am too. Yeah, absolutely. 20 minutes is more than enough. Sauna, 160 degrees, 170 degrees. We were in there last night? Yeah, it was great. It was great. Yeah.”

“I don't think I spent more than maybe $90 a month. And of course, a sauna, which if you don't have one, you can access in a blankets, right? Yes, so there are low-cost ways to get your stool, urine, and sweat going and to get rid of things and open up the liver.”

“punging or sauna or all of these different red light. They're all hermetic, but xenohormesis comes from plant compounds that have gone through stressful things in their life.”

“And what else? Like sweating is another one, like just sweat. And if you don't have access to a sauna, like do a nepsum salt bath, you know, get do a hot yoga and just work out, get on, get in the sun.”

“I'd put on my red light helmet. I'd do my molecular hydrogen oxygen. I have a hyperbaric chamber. You know, sauna. You have a hyperbaric, like a soft chamber. I do. I have a soft chamber. I've gotten so claustrophobic though, so I haven't used it as much. But I had to use it. You have to get one of mine, yeah. Seriously, I sat in there earlier and I could do that.”

“And where do you fall in like sauna? I, we, it's a, I don't want to say non-negotiable. But it's, it's on my list of non-food, non-supplement protocol. It's one of the first things, if not the first thing that we recommend. So if they, even if they don't have access to a sauna, like even a sauna blanket, like just getting the body sweat, get some exposure to infrared or, or traditional sauna.”

“I really think deep breathing and red light therapy are so, so good. Deep breathing, red light therapy, sauna. Yeah. Three people, three different entry points into the same truth. The body already knows how to heal. The question is always what's in its way. From Taylor, a plum-sized brain tumor found with no symptoms”

“are the master of this craft. We now, by the way, I have a sauna and a cold plunge. I love it. I love my sauna and cold plunge. Love it. Love it to death. Would not give it up. But how silly is that? Imagine taking a sauna or a cold plunge to a guy in Africa.”

“We're not sleeping out in the cold and walking in the heat, which these people all around the world are. But not us. We have to, myself included, I have to go sit in my cold plunge and get my sauna. And that's just a microcosm of how absurd we have created our culture, like how backwards we're going.”

“They're not going to purge them completely, but they're pretty decent. So sauna, living in Texas, running outside. I mean, heat is heat, right? So, you know, I was kind of joking this morning on a press call. You know, if you're standing outside in Texas in the middle of the day, like you're getting some deliberate heat exposure or non-deliberate heat exposure.”

“Yeah, Rhonda is very bullish on this. I don't take sulforaphane. I do try in sauna because it has other benefits a few times a week. And I just think more and more companies that can their beverages are going to start, you know, looking. A lot of canned beverages do and a lot of canned beverages don't.”

“and had a towel wrapped around him when you do that. So you get your heart rate up doing exercise, you get into the sauna, you take the niacin, then you take the charcoal, niacin to flush everything out, and then charcoal to bind it so it doesn't get reabsorbed again. And apparently the towel that this guy had wrapped around him was like verdigree.”

“She's like, my sex drive is up. It's like the best thing ever. I'm like, okay, well, I already have a sauna. I already have a cold plunge. What about the biocharger? Yeah. But so I got a, I have a biocharger. How did you find it? Great. My husband, he's like, I feel this.”

“I saw that Brian had swallowed a thermometer, a pill thermometer, and he was looking at the temperature that you need to get to for the sauna in order to get to heat shock protein. And he'd been doing maybe 20 minutes or 25 minutes at 200, but he actually needed to get to 30 minutes at 200 in order to get to that.”

“Yeah, exactly. Efficient with heat, less insulation. I think it also depends on your activity level in the sauna. Like I move a lot in the sauna. Like I'm doing push-ups and squats and hot yoga and pernium tanning and all the things that one does in a sauna.”

“So I think if you're moving around a lot, you can get pretty hot. But he does make a good point in that if you want the actual heat shock protein benefit of a sauna, which is the main mechanism that kicks in at the higher temperatures.”

“than most likely a lot of people are actually using. With the caveat being it's kind of a paradox that sauna decreases risk of dementia and Alzheimer's. But when your cranium gets hot and you're getting above about 200 degrees and you don't have your sexy elven sauna hat, then you actually increase risk of dementia and Alzheimer's.”

“So he makes a pretty good point that you probably need to go hotter than you're actually going or move more in your sauna or both, but you need to invest in a wool cap to do so. That's the protection. Interesting. How important is that? And ice balls. I was going to ask you.”

“You can get, and as a matter of fact, this was a couple of months ago. They looked at sauna versus weight training and the weight training protocol produced heat shock protein elevation similar to what people were getting from a sauna session. I don't remember the time or the temperature being used, but waste would be one.”

“He's like, Bubba, whatever the hell y'all just did, I have, I have not slept this great in years. Yeah, people talk about like a sauna for, you know, do the do the natural version, just sweat it out. But I mean, if you look at the size of a microplastic, they range like the unit of measurement is a Dalton.”

“And what a sweat gland can actually pass through is like 100 Daltons. So arguably maybe one tenth of the microplastic exposure that you have, you can actually sweat out in a sauna. And considering that most of the microplastics, for example, in the food supply, like in plastic packaging or drinking out of a cup in Starbucks, are way larger than 100 Daltons.”

“cup in Starbucks, are way larger than 100 Daltons. You just can't get rid of that in the sauna. Like it's an inconvenient truth. But if it's getting into your body at this point, it's pretty difficult to remove it. There are some gut binders. There's probably like 10 different supplements because I'd like just over the past few months, people have been like mailing me whatever,”

“But so this is a test from real-time laboratory in Texas. You take 2,000 milligrams of glutathione, you get into sauna, you sweat a little bit to mobilize the toxins. We're finding mold in a lot. And again, you can do serum, mercury, lead, arsenic, cadmium, aluminum. But a lot of times you need to do like an EDTA challenge or a DMSA challenge to look for metals.”

“No, no. So we make sure they drink an eight ounce glass of purified water every 15 minutes to hydrate. They take oral liposomal glutathione, get into sauna to sweat for 15, 20 minutes. We found that people that didn't take glutathione and didn't sweat, you don't see the mold toxin show up as much.”

“You're hitting the p53 cancer gene. You know, you're, you're lowering down inflammation in the body. So if you're doing hyperbarics and you're doing saunas and you're doing right, all of the great things you're doing, I mean, you took me around. I mean, God bless you. I mean, it's fabulous what you're doing. Thank you.”

“So a lot of things that were very stressful in my life. I was very, very stressed out. And then I started using the sauna every morning before I would go into the lab. And you get hot and it's hard and it's uncomfortable. And what do you know? All of a sudden, I was able to handle stress a lot better.”

“the way. But then also, there are a lot of people that throw shit at the wall and much of it doesn't stick. One of the most popular interventions that people are talking about, contrast therapy, sauna and ice baths. What does the evidence say around cold and heat exposure for longevity?”

“is incredible. That does include sauna and cold baths. When we met in 2019, there was a little bit of data in saunas and nothing on cold baths except a mouse dunked in the cold.”

“that definitely sauna. There's a lot of evidence, mostly Nordic men have been studied, less women. But if you do regular, what they call sauna bathing in Finland a few times a week, your rate of heart disease can be much less.”

“And that is reproducible. So that I think saunas are great. I try to do some of that myself as hot as I can bear. Ice baths, contrast, it makes sense scientifically, hasn't really been studied.”

“I like to do it. It's fun or whatever. But I would probably take a sauna 20 times over taking a cold plunge if I'm going to try and do something for my health. I'm the same. I do a hot every day, including a steam shower, but I cold plunge probably once every two weeks at best by turning on the cold tap.”

“We're talking. He can breathe. He can talk. He's running at a good clip. Got in the sauna with me. Did the whole thing. When I first met him, he's 500 pounds. He couldn't barely make it up the stairs to the comedy club. He couldn't walk up the stairs. Now he's fit. Now he's healthy.”

“So hypoxia, hyperoxia, you know, red light therapy is a hormetic stress. You know, we have cold plunge. We have the saunas, right? We have several of these things. The hormetic stress from eating the right kind of food that is stressed, right? Like, what's the best tasting strawberry?”

“This far, right? This far. Yeah. It's not good to bake it. It's not good to fry it. Not good to bake it. Why do you think they wear hats inside the sauna for crying out loud? Come on. I do the same thing. So again, the more is not... Not better. So soft chamber is great. Yeah. Hard chambers. It works.”

“And that is the impetus of every single thing that I've done since then, right? The hyperbaric oxygen, the ice baths, the saunas, the neurofeedback therapy, the cognitive behavioral therapy, structural energetic therapy, all that stuff came from my traumatic brain injury because I needed to fix myself.”

“other therapies, yeah. So, red light, red light, sauna, um, and and red light. Do you recall the nanometer wavelengths you're using? No, okay, so using the red light therapy, uh, sauna, yep, uh, ice bath.”

“Like, let's let's not overkill it, right? So, sauna, 20 minutes, you know, something how are you stacking these modalities? Are they on alternate days? So, hyperbaric is consistent five days on, right? No, yeah, hyperbarics is five days on, hypobarics is five days on.”

“Then drink water, then do your red light, then do ice bath, then do yeah, it's it's hard because I don't like to do the ice bath and the sauna before and after one another. I like to give that space, that's my personal opinion. I do the ice bath in the morning, I do sauna night before bed.”

“But I got back and I did red light. I did about 25 minutes in the sauna. Yeah. Took a cool shower. Didn't want to cool myself off too much. Took a cool shower, went to bed and pegged a 97% sleep score and 97% recovery.”

“Felt amazing the next day. Holy girl. And I noticed that when I do sauna close to bedtime, dry off, I allow myself to cool off in a shower.”

“stuff. It is slow detox over time. It's hundreds and hundreds of saunas using binders. It's H-bot sessions. It's morning walks. It's getting enough sleep. And it's just like putting pennies in the jar over and over.”