Why Your Sauna Routine Might Be Wrong (Do This Instead)
In this episode of The Wellness Blueprint, Dr. Caleb Davis and co-host Nicole Davis break down sauna therapy
We cover the full spectrum: traditional dry saunas vs infrared vs steam rooms, the real-world cost of getting a sauna at home (and the hidden “electrician surprise”), plus the why behind the benefits—especially the role of heat shock proteins.
Why sauna use is linked with better cardiovascular outcomes (and why that surprised us)
Blood pressure effects: what a single session can do vs long-term use
Heat shock proteins: what they are and why controlled stress can improve resilience
Hormones: what sauna does and doesn’t do for testosterone (plus the growth hormone discussion)
Stress & mood: cortisol, endorphins, and the “butter baby” phenomenon
Athletic performance & recovery: soreness, endurance, jump performance, and timing sauna after workouts
Practical recommendations: temperature, time, and weekly frequency that show up most in studies
Safety & precautions: hydration, electrolytes, alcohol avoidance, and who should talk to their doctor first
Practical takeaways:
Most of the strongest research is on traditional dry saunas around 160–180°F, typically 20–30 minutes, about 4x/week (build up gradually if you’re new). Hydrate well and consider electrolytes if you’re sweating heavily.
