Hot therapy.

Hot Therapy

To complement my morning cold plunges, I do heat exposure in a dry sauna as often as I can. The target is to spend 1 hour per week in temperatures between 80°C and 100°C (176°F to 212°F), broken across 4 to 6 sessions. Since I don't have a sauna at home, I typically hit that target on a single day whenever I take a spa day—not ideal for spacing, but that's the best I can do given my situation.

The Science Behind the Heat

The health benefits of deliberate heat exposure have been extensively documented in research, particularly around cardiovascular health and longevity. During sauna sessions, heart rate increases to 100-150 beats per minute¹—essentially providing a cardiovascular workout while seated. Blood vessels dilate dramatically, increasing circulation throughout the body and activating the parasympathetic nervous system, which promotes relaxation.

The cellular-level adaptations are where heat therapy becomes particularly compelling. Heat stress triggers the release of heat shock proteins (HSPs), which act like cellular repair crews throughout the brain and body². These proteins prevent the misfolding of other proteins that would otherwise damage cells and contribute to aging. Heat exposure also upregulates FOXO3, a molecule involved in DNA repair pathways and clearing out old, damaged cells³. Individuals with more active FOXO3 tend to live longer, suggesting that the long-term benefits of regular heat exposure may be more significant than the immediate effects.

The metabolic effects are equally noteworthy. Heat exposure can promote the conversion of regular white fat to more metabolically active beige fat⁴, similar to cold exposure but through different mechanisms. This conversion increases overall metabolism and can improve body composition over time.

My Experience and Protocol

The main benefits I've personally experienced are deep relaxation and the profound muscle lethargy that heat exposure creates. The sweating and heat-induced fatigue generate a sense of calm that carries over for hours after I leave the sauna, making it one of my most reliable tools for managing stress and helping with sleep. While I can't measure the cellular repair happening in real-time, I absolutely feel an immediate calming and relaxing effect on my nervous system.

Finally, there's something about a good sweat that just makes me feel... cleaner. More reset. I know that's not particularly scientific, but the psychological benefits of the ritual—the dedicated time to sit still, sweat, and mentally decompress—are as valuable as any physiological adaptation.

References

  1. Laukkanen T, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-8. PMID: 25705824

  2. Nakai A, et al. HSF1 is required for normal longevity in mammals. Nat Commun. 2013;4:2718. PMID: 24158909

  3. Flachsbart F, et al. Association of FOXO3A variation with human longevity confirmed in German centenarians. Proc Natl Acad Sci U S A. 2009;106(8):2700-5. PMID: 19196970

  4. Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician. 2009;55(7):691-6. PMID: 19602651