• The focus → Infrared saunas boost detox and cellular repair
• The impact → Skipping heat exposure slows recovery and aging defenses
• The fix → Use infrared saunas 3-4x/week for deeper healing and longevit

• Heat Exposure Helps Your Body Grow Stronger: Whether it’s from a workout or sauna, heat is a form of controlled stress that strengthens your body through a process called hormesis. - previously explained  here  .

• Heat Shock Proteins Repair and Protect Your Cells: Heat triggers the activation of heat shock proteins, which repair damaged cells, reduce inflammation, and help remove waste that builds up over time.

• Sweating Removes Toxins and Improves Health: Sauna heat opens detox pathways, allowing harmful substances like heavy metals and plastics to leave your body through sweat.

• Increased Blood Flow Delivers Oxygen and Nutrients: The heat expands your blood vessels, improving circulation and delivering more oxygen and nutrients to your cells for faster recovery.

• Sauna Use Lowers Risk of Heart Disease:  Studies  show that frequent sauna use is linked to a 60% lower risk of sudden cardiac death, highlighting its powerful effect on heart health.

• Heat Therapy Supports Longevity and Overall Health: Incorporating regular heat exposure into your routine is a proven way to boost longevity and maintain long-term health.

While traditional saunas are what the majority of the world is used to, infrared actually gives you cellular benefits without the overwhelming heat, making it easier to stick with for most people.

While you’ll see similar benefits over time with traditional saunas, there’s a few key elements that come with infrared saunas that tend to work well for individuals who may not want the blistering heat sauna experience.

Infrared saunas are the latest craze because they don't require an electrician and come in many sizes depending on how much room you have in your home as seen in this video here…

Infrared light waves heat your body directly, reaching up to 1.5 inches below the skin, which is deeper than traditional saunas that only heat the air.

Infrared saunas operate at 110–140°F, compared to 180–200°F in traditional setups. You get the same (or better) benefits, but with less physical strain making it generally easier to stay consistent for most people.

Infrared saunas will raise your core temperature just like a traditional sauna but in a much more gentle way allowing you to comfortably sit for longer in the sauna.

On top of all of these benefits, infrared saunas are a simple DIY project given they’re easy to install in your home without an electrician, as seen here:

Sauna induced sweating has been shown to carry out more toxins like mercury, cadmium, and BPA, essentially getting rid of waste within your body through sweat.

In both cases, traditional and infrared sauna stimulates heat shock proteins and mitochondrial repair in muscles and organs.

The heat for both sauna types tends to activate the parasympathetic nervous system, promoting deep relaxation and better recovery.

If you want to tap into the full benefits, here’s how to do it right:

Start with 10-15 minute sessions at 110–120°F, 3-4x/week. As you adapt, you can build up to 30-40 minutes at 130-140°F+

You’re not just losing water, you’re losing minerals. Add electrolytes before and after each session to maintain balance and avoid fatigue or headaches.

The best windows:

• Post-workout to accelerate recovery and reduce soreness

• Pre-bed to wind down and promote deep, restorative sleep (ideally, do 2 hours before bed)

• Morning boost if you're stacking it to start your day with things like meditation or journaling
  

• Boost Circulation by Adding Cold Exposure: Combining your sauna session with cold exposure (like ice baths or cold showers) helps improve blood flow and enhances your body’s ability to recover and build resilience.

• Strengthen Your Nervous System with Breath-Work: Pairing breath-work with your sauna time gives you a full reset, calming your mind and improving relaxation while also helping with stress management.

• Use a Sauna Protocol for Best Results: To get the maximum benefits from your sauna, follow a recommended protocol like  Kayla Barnes-Lentz  's  guide  , which tells you the right frequency and timing for sauna use.

• Check with Your Doctor First: Always speak with your healthcare provider before trying sauna sessions to make sure it’s safe for your health conditions or physical needs.

• Infrared saunas raise core temperature and support cellular repair
• They’re easier to tolerate than traditional saunas, with similar heart health benefits
• Use 3–4x/week for 15–30 minutes to see long-term results