Why Sauna
As humans, our ability to adapt to heat and cold has been at the core of our survival. We are the only primate that uses a technique called persistence hunting; the practice of running after our prey until it is exhausted. In effect, weaponizing the climate to our advantage.
But while that may be true for our ancestors and traditional cultures, I certainly won’t be chasing down a wildebeest anytime soon. Quite the opposite, I wilt like an ice-cream cone as soon as the temperature starts to rise. Case in point, after a short run last summer, I spent the whole day in bed, head pounding from what I believe was a mild heatstroke.
As usual, the yawning gulf between the human potential and my own pathetic reality sparked my curiosity.
Sauna’s Benefits
Experimenting with cold showers / ice-baths convinced me that the body can adapt to different temperature exposures and even learn to enjoy them. Could sauna do the same for heat?
Curious, I went looking through the interweb. There I found a video by Dr Rhonda Patrick explaining the potential benefits of a sauna practice. These include:
- Improved cardiovascular mechanisms and lower heart rate.
- Lower core body temperature during workload (surprise!)
- Higher sweat rate and sweat sensitivity as a function of increased thermoregulatory control.
- Increased blood flow to skeletal muscle (known as muscle perfusion) and other tissues.
- Reduced rate of glycogen depletion due to improved muscle perfusion.
- Increased red blood cell count (likely via erythropoietin).
- Increased efficiency of oxygen transport to muscles.[efn_note] Health Benefits From: https://tim.blog/2014/04/10/saunas-hyperthermic-conditioning-2/ [/efn_note]
Given the laundry list of benefits, and my own inclination to be better in the heat, I was sold.
The only issue was dosage. How much saunaing did I need to do to before I could start getting the benefits? After no luck searching the internet, I found a Sauna protocol from an unlikely source.
Jack Dorsey’s Sauna Protocol
Jack Dorsey is the CEO of Twitter and Square. But, despite being CEO of two billion-dollar companies, he lives more like a monk than a typical executive.
Important Disclaimer: The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.
Jack meditates for 2 hours each day, walks an hour to work, each way. Eats one meal a day and takes ONLY cold showers.[efn_note] Jack on the Ben Greenfield podcast: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/time-saving-workouts/ [/efn_note] A cornerstone of his monastic health regiment is daily heat and cold exposure.
His routine starts with a 3-minute ice-bath in his coldtub. After the ice bath, he moves to the sauna for 15 minutes and then repeats it 3 times.
- Cold: Ice Bath With Circulator at Chiller 37F / 3C
- Heat: Sauna 220F / 104C
- Duration: Cold 3 minutes / Sauna 15 minutes 3 rounds
- Frequency: Everyday usually in the evening
Jack credits this routine as being among the most important things he does for health and wellness.
Suggested Modifications
Jack Dorsey’s sauna routine is extreme. It also involves some pretty expensive home-gear. Your first sauna forays will likely be at a local gym. Here are the modifications I would suggest for anyone just starting out:
- 220 degrees is HOT! Unless you have your own sauna, it will be hard to find one that’s 220 degrees, and you probably wouldn’t want to start that hot anyway.
- Because your sauna will be cooler, 20 minutes is likely closer to the right amount of time. Stay in until you feel some slight discomfort but don’t overdo it. I find that 20 minutes at (180F / 82C) can be tough.
- Most of us don’t have ice baths or cold plunges at our gyms, but we do have showers. A 3-minute cold plunge is a near equivalent to a 5 minute cold shower.
- Going into the sauna wet means it takes longer to heat your core temperature. So dry off with a towel after your cold exposure or do sauna first.
Sauna Benefits: Frequency vs Intensity?
There is also the question of frequency versus intensity. Is it enough to just go to the sauna every day for 10 minutes? Or are the benefits a result of the sessions intensity – a function of both the temperature and how long you stay in it?
Both matter but based on my reading and experience, intensity is the more important of the two. For example, a study by the U.S. military found that exercising in the heat was the most critical factor for predicting whether someone would become heat adapted.[efn_note] Human Adaptations to Heat and Cold Stress: https://apps.dtic.mil/dtic/tr/fulltext/u2/p012427.pdf [/efn_note]
I advocate for saunaing until it’s slightly uncomfortable (See Disclaimer – Don’t Kill Yourself). The more often you can do it, the better but once or twice a week should be enough to start seeing benefits.
Jack’s practice is at the extreme of frequency and intensity. But like I said, the man is a monk.
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