Engage in 2 to 7 sauna sessions of 5 to 20 minutes per week, while hydrating regularly, to boost cardiovascular well-being and preserve muscle mass.

noli's read

Research largely supports the positive impact of sauna use on cardiovascular vitality. The well-known Kuopio (KIHD) observational study led by Dr. Jari Laukkanen, which followed more than 2,000 participants over 20 years, demonstrates that a frequency of 2 to 7 weekly sessions is strongly linked to better heart health, acting in a manner similar to moderate endurance exercise. In contrast, the idea that sauna use actively preserves overall muscle mass is somewhat extrapolated. While thermal stress does stimulate physiological mechanisms such as the temporary release of growth hormone and heat shock proteins (HSP), which support tissue recovery, evidence for the preservation of muscle mass comes primarily from animal models or individuals immobilized by injury, and lacks solid confirmation in active adults. Finally, the suggested hydration tips are excellent safety practices to accompany sweating, though they do not have proven anabolic properties.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)