Sauna sessions aren’t just about sweating it out — they can support cardiovascular health, reduce stress, and even play a role in longevity. But how hot does it need to be, and how long should you actually stay in?

Dr. Andrew Fix takes a closer look at deliberate heat exposure and what really happens when you step into a sauna or hot tub. From heart-healthy benefits that mirror light exercise, to the release of growth hormone and endorphins, he breaks down the science in simple terms. You’ll also hear practical protocols on temperature ranges, timing, and why consistency is more important than the type of sauna you choose.

This episode blends research with actionable steps so you can use heat exposure, whether through a sauna or hot tub, in a way that supports your health and performance goals.

Quotes

• “If you’re hoping to reap any sort of health related benefits, being consistent is really what’s going to take the cake. If you aren’t, it won’t matter what type of sauna you have, because you’re not going to benefit from it if you’re not using it.” (03:23 | Dr. Andrew Fix)
• “Research articles actually show a reduction in what’s called all-cause mortality. And that basically just means no matter what you die from, it could be anything, People that use saunas regularly compared to those who don’t see a reduction in all-cause mortality.”  (06:05 | Dr. Andrew Fix)
• “In order for some of these benefits to peak, the sauna needs to be 80 to 100 degrees Celsius. Or for those of us who tend to measure things in Fahrenheit, like myself, that’s 176 to 212 degrees Fahrenheit.”  (13:06 | Dr. Andrew Fix)
• “When you break down how long you should be in there, it looks like a range of somewhere between five and 20 minutes a couple of times a week, two to three times a week.” (13:52 | Dr. Andrew Fix)
• “A slight difference in the protocol…was to use the sauna for at least 57 minutes or an hour a week, but with the recommendation being to split that up over multiple days.” (17:57 | Dr. Andrew Fix)

Links

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Podcast production and show notes provided by HiveCast.fm

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