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Sauna Protocols

By: Debbie Potts
Date: February 14, 2023

Sauna Protocols

WHY SUNLIGHTEN? WHAT IS INFRARED?

Our favorite company for infrared light therapy is hands down, Sunlighten^®. Why is that? And what is infrared light therapy?

Infrared light comes from nature. It is the healthy, healing rays that are in the invisible part of the sun’s spectrum. You’ve felt infrared your entire life, when you sit next to a fire or feel the warmth of the sun on your skin. It helps plants bloom; helps their stems grow fast and strong. Infrared waves penetrate human tissue, providing a soothing, natural warmth (without the harmful UV rays) that is also known to aid cell health. And is the basis for Sunlighten saunas.

Infrared light therapy is 100% safe and healthy for all living things – it is even used to warm premature babies! Picture yourself feeling the sun’s rays on a warm day. That is what it is like to be in a Sunlighten sauna. This comforting heat warms you from the inside, for a deep and detoxifying sweat.

Contrary to a hot rocks dry sauna or a steam room, infrared saunas heat you from the inside out, providing additional health benefits. That said, all infrared saunas are not created equal.

All saunas get hot and you will probably sweat as a result; but it is not necessarily a deeply detoxifying sweat. Sunlighten’s patented infrared technology offers the highest dose of infrared energy directly into the body rather than simply heating the air. This significantly quickens the detoxification process by raising the body’s core temperature and heating the tissues several inches deep at the cellular level where the majority of toxins reside.

It is the only sauna clinically shown to raise core body temperature by 2 to 3 degrees!

Click here to learn more about Sunlighten’s health benefits ⇐ Clinically-Backed, and Proven 99% Effective Sauna Technology.

Sunlighten’s mPulse ^® 3 in 1 ^® SoloCarbon^® saunas are the first and only infrared saunas to offer near, mid, and far infrared technology at their peak wavelengths. Sunlighten’s technology delivers near, mid, and far infrared heat at the precise levels needed to provide specific results, based on 54 data points from 30+ research studies!

Near Infrared Benefits Include:

Cell Health/Immunity Boost
Wound Healing
Skin Rejuvenation
Pain Relief
Muscle Recovery

Mid Infrared Benefits Include:

Pain Relief
Improved Circulation
Weight Management

Far Infrared Benefits Include:

Detoxification
Blood Pressure Reduction
Relaxation
Immunity Boost
Weight Management

Sunlighten saunas also offers Signature ^® far infrared saunas, Amplify full spectrum saunas for a more intense heat option, and the Solo System^® personal portable sauna.

Since Sunlighten holds the patents on the most effective infrared technology, other manufacturers claim to provide full spectrum infrared, but their heaters simply don’t have the technical capability to deliver on that promise.

And better yet, the mPulse has preset wellness programs for detoxification, cardio, pain relief, relaxation, weight loss and anti-aging, so you can start your health and wellness journey with the push of a button!

Another reason we love Sunlighten is they don’t purchase their saunas from a large, mass-production sauna factory; they own the entire process from design to manufacturing to delivery. They source all raw materials from PEFC-certified and FSC-certified woods and participate in socially and environmentally responsible wood sourcing.

Extensive third-party testing has been conducted to ensure Sunlighten saunas are made with safe, non-toxic materials.

Only Sunlighten saunas are clinically backed and proven 95-99% effective. This is why Sunlighten is used and recommended by consumers and health experts, and why they have our stamp of approval!

Save up to $600 off Sauna Cabins and $250 off Solo with our link https://get.sunlighten.com/lowcarbathlete

HEALTH BENEFITS OF SAUNA

Do you have any idea about infrared sauna therapy’s numerous health benefits? It’s amazing all the great things you can get in one wellness practice: from detoxification and immune health to increased circulation, skin health, anti-aging, relaxation, muscle recovery, and weight management.

It’s one of the easiest, most enjoyable things you can do to feel better so you can do more of what you love and live your life to the fullest. It can be life changing. We are major believers in it and have experienced the health benefits firsthand.

But not all infrared is created equal. Our favorite provider is Sunlighten^®. Their infrared saunas are hands-down the best quality, and they have the studies to prove it. Only proven to increase core body temperature 3 degrees, which is important for initiating many of the health benefits gained from this type of sauna.

Read up on how Sunlighten was founded. It’s a great story.

To help you understand a bit about infrared, you have experienced it all of your life. It’s nature’s healing light, the warmth you feel in the sunshine or standing by a fire. About 55 percent of sunlight is infrared, all the healthy parts of sunlight and none of the unhealthy rays. There are three types of infrared wavelengths: near, mid, and far – all which provide different healing benefits to the body based on how deep they penetrate the human tissue. Numerous scientific studies have proven these benefits.

Near Infrared (NIR) is the shortest and hottest wavelength and promotes skin renewal, cell health, wound healing and tissue growth.
Mid Infrared (MIR) increases circulation, helps reduce inflammation and helps reduce pain.
Far Infrared (FIR) is the longest wavelength, reaching deepest into the body where toxins are stored. By raising your core body temperature, FIR stimulates the sweat glands, resulting in a deep, detoxifying sweat that leaves you feeling revitalized. Plus, since sweating increases heart rate, cardiac output, and metabolic rate, you’re also burning calories.

Sunlighten has done all the research for you. Check out all the health benefits infrared therapy provides and more information on each.

Sunlighten offers four series of infrared saunas:

Solo System® – their portable, far infrared sauna
Signature® Series – far infrared cabin sauna
Amplify Series – full spectrum cabin sauna, meaning it emits near, mid, and far infrared
mPulse® Series – 3 in 1^® full spectrum cabin sauna, meaning it emits near, mid, and far infrared at the optimal wavelength needed to provide all the health benefits above and more.

Another reason we love Sunlighten is they don’t purchase their saunas from a large, mass-production sauna factory. They own the whole process from design to manufacture to delivery. All their materials are sourced from PEFC-certified and FSC-certified woods and participate in socially and environmentally responsible wood sourcing.

Extensive third-party testing has been conducted to ensure Sunlighten saunas are made with safe, non-toxic materials and low EMFs.

Only Sunlighten saunas are clinically-backed and proven 95-99% effective. This is why Sunlighten is used and recommended by more consumers and health experts over any other sauna brand, and why they have our stamp of approval!

Save up to $600 off Sauna Cabins and $250 off Solo with our link https://get.sunlighten.com/lowcarbathlete

DETOXIFICATION

Infrared light therapy has been growing in popularity and you may have heard the buzz about it. The health benefits that come from infrared therapy are extensive! We are major believers in it and have experienced them firsthand.

But not all infrared is created equal and our favorite provider is Sunlighten^®. Their infrared saunas are hands-down the best quality and they have the studies to prove it.

One of the health benefits we value the most is detoxification. Did you know that sauna detox has been widely embraced as a healthy treatment in alternative medicine? As the world moves toward more natural and self-directed treatments, sauna detoxification is getting more and more attention.

Why? Well, the leading principle of sauna detoxification states that the build-up of toxic substances can lead to a host of common illnesses. Ridding the body of these toxins through a natural sauna detox may help relieve symptoms, prevent future illness, and increase overall health and vitality.

Learn more about how to naturally sweat out the toxins with a Sunlighten infrared sauna.

Sweating is one of the body’s safest and most natural ways to heal and maintain good health by helping to eliminate toxic heavy metals, drug residues, and hormone disruptors. It is the body’s natural way to detox your body of chemicals we accumulate through the food we eat and our environment.

Sunlighten saunas are highly effective for detoxification because of their highly-efficient and patented SoloCarbon^® far infrared heating technology – the only technology proven to raise core body temperature by two-to-three degrees. Rather than simply heating the ambient air to draw out toxins, their saunas will heat your core to expel them.

As a result, regular usage of a Sunlighten sauna detox will provide a truly deep, productive sweat where toxins reside, at the cellular level. And while you’re in your home sauna detoxing, you’ll also receive a whole host of additional health benefits!

Save up to $600 off Sauna Cabins and $250 off Solo with our link https://get.sunlighten.com/lowcarbathlete

MUSCLE RECOVERY

But not all infrared is created equal and our favorite provider is Sunlighten^®. Their infrared saunas are hands-down the best quality and they have the studies to prove it.

One of the health benefits we value the most is the natural pain relief we feel after an infrared sauna session. “Infrared wavelengths penetrate the body to create heat, which creates profound therapeutic benefits. They increase blood flow to the muscles, delivering more concentrated oxygen, which creates more energy to heal,” Dr. Jeffrey Spencer, University of Southern California.

Step into one of Sunlighten’s healing infrared sanctuaries to relieve tension and relax muscles. Their patented SoloCarbon^® heating technology works by penetrating joints, muscles and tissues, increasing circulation and speeding oxygen flow. By reducing soreness on nerve endings, their infrared heat reduces muscle spasms and helps the body heal itself naturally.

Learn more about how a Sunlighten infrared sauna can help with muscle recovery.

Infrared therapy can increase blood flow and reduce inflammation. Sunlighten infrared saunas can best penetrate tissues to relieve aches and pain. Far infrared sauna therapy has been shown to help with pain from Fibromyalgia and autoimmune conditions, such as Sjogren’s, Behcet’s, Lupus, and Rheumatoid Arthritis.

And while you’re in your home sauna enjoying deep tissue relief, you’ll also receive a whole host of additional health benefits!

Save up to $600 off Sauna Cabins and $250 off Solo with our link https://get.sunlighten.com/lowcarbathlete

Sauna Protocols- Deliberate Heat Exposure

Deliberate Heat Exposure Protocols for Health & Performance

Thank you for joining the Huberman Lab Podcast Neural Network—a once-a-month newsletter with science and science-related tools for everyday life. The purpose of this newsletter is to provide you with actionable information in condensed form.

In many episodes and guest interviews, I have discussed the benefits of deliberate heat exposure for overall health, improved mood, adjusted hormone levels, and athletic performance and recovery. Episode 69 was a deep dive into the scientific literature about what the specific mechanisms are by which heat can positively impact the body and brain. I also outlined specific protocols aimed at providing specific goal outcomes. Below, I detail the key takeaways from that episode and outline three protocols that use deliberate heat exposure as a powerful means to improve health, mood, and longevity.

Safety Considerations

When done correctly, heat exposure offers tremendous benefits. However, it is extremely dangerous to use temperatures that are too hot. What is too hot? That will depend, but in general, pregnant women and children younger than 16 should not sauna. Start slow—using cooler temperatures that don’t significantly increase heart rate. Hyperthermia (abnormally high body temperature) and dehydration are always possible, so proceed with caution. Also, for men trying to conceive children, please know that repeated deliberate heat exposure can reduce sperm count. The counts rebound after cessation of sauna/hot bath use, but that can take ~45-60 days. Men wishing to avoid sperm count reductions due to heat may opt to apply a cool or cold pack while in the sauna; this is not possible in a hot bath/tub, for obvious reasons.

There are many ways to access controlled deliberate exposure to heat, including dry saunas, steam saunas, hot tubs, hot showers, or by simply increasing body temperature by wearing warm layers of clothes during a brief jog. Pick whatever method or methods you can routinely work into your schedule and that match your budget. Note: Recently, the use of infrared saunas has become popular. Currently, there is insufficient evidence of their having additional effects beyond those of a standard sauna, and more importantly, most infrared saunas do not reach the heat ranges outlined below for positive health effects.

Cardiovascular Health

Regular use of sauna can improve cardiovascular health. Laukkanen et al. found that through regular use of sauna, participants reduced their risk of cardiovascular events/stroke that led to death. This paper found that increasing the frequency and length of sauna sessions subsequently decreased the long-term risk of cardiovascular disease. Further, the use of sauna has been studied by other clinical groups and positively correlated with a reduction in “all‑cause mortality”—a catchall term referring to death from any cause.

Heat will trigger some of the same mechanisms in the brain and body as if you were physically engaged in cardiovascular exercise. While in the sauna, heart rate and blood flow increase, and blood vessels will vasodilate (expand) as your body works to cool down in order to regulate body temperature.

Protocol #1—Sauna for Cardiovascular Health

In order to use sauna to benefit cardiovascular health, try the following protocol. Heat the sauna to a temperature in the range of 80-100 ℃; 176-212 ℉. NOTE: Your personal heat tolerance should determine the actual temperature. Try to stay in the sauna anywhere from 5 to 20 minutes per session and repeat the use of the sauna from 2 to 3x per week, or as often as 7x per week. More often does appear to be better with respect to cardiovascular health.

Improved Mood

Saunas have traditional roots in Scandinavian cultures. For centuries, many who regularly use sauna have noticed a correlation between their sauna use and improved mood. The body responds to heat with a release of dynorphins and endorphins in the brain; dynorphins at first cause discomfort and agitation but biochemically set the stage for endorphins to have enhanced effects on our mood and body, which is why after sauna we feel a mild, happy euphoria.

Improved Stress Response & Overall Health

Hormesis is mild, tolerable stress that stimulates the body and helps it to positively adapt. Hormesis can take many forms, and heat is one such form. Studies have found that the regular use of sauna can decrease cortisol levels; enhance the activation of DNA repair/longevity pathways; and increase the activation of unique heat-dependent molecular mechanisms, termed Heat Shock Proteins, which help monitor and possibly repair protein structure within our cells. The integrity of protein structures is vital to our health and wellbeing.

Protocol #2—Sauna for General Health

In order to gain the benefits of deliberate heat exposure for general health, including improved mood, stress management, and the enhancement of the body’s hormetic (mild stress) response pathways, use sauna for a total of 1 hour per week, but not all at once. Rather, split that into 2 to 3 sessions. (The sauna temperature should be between 80-100 ℃; 176-212 ℉).

Growth Hormone

Growth Hormone plays a key role in stimulating muscle growth, strengthening bones, repairing tissue, and increasing metabolism. (Learn more about Growth Hormone in this episode of the Huberman Lab Podcast). Growth Hormone is released at night while we sleep. Unfortunately, as we age, there is a decline in the amount of natural Growth Hormone. Occasional use of specific sauna protocols, however, has been shown to dramatically boost the amount of Growth Hormone released (up to 16-fold in one study!).

Protocol #3—Sauna for Growth Hormone Release

To use sauna for improved release of Growth Hormone, use the sauna infrequently (once per week or less). However, those days you do sauna, you will be in the sauna for multiple sessions of 30 minutes each with cool down periods in between. Peer-reviewed research says this protocol works well to increase growth hormone: 30 minutes in sauna, then cool off outside sauna for 5 minutes, then 30 minutes more in sauna, then cool off. A few hours (or more) later in the day, you repeat that for a total of four 30-minute sessions of sauna in one day (that’s a lot!)

In order to get maximum Growth Hormone release, use the sauna in a semi-fasted state (having not ingested food for 2 to 3 hours prior). Lower blood glucose levels encourage Growth Hormone release—this is also true for daily Growth Hormone release during sleep. (Listen for more tips to encourage daily Growth Hormone release.) Again, this protocol works best if only used once every week or so. More frequent sauna has other effects but will blunt the Growth Hormone-increasing effects.

To further increase metabolic gains, alternate periods of sauna with deliberate cold exposure during the rest periods. Read more about specific protocols for cold exposure.

Protocol—Other Tips

Remember to hydrate well before and after you use the sauna. Sweat is made of water and other important electrolytes. Drink at least 16 ounces of water for every 10 minutes you spend in the sauna.

Throughout the day, body temperature fluctuates in sync with your natural circadian rhythm. Using the sauna during the afternoon/evening will help match your body’s natural cooling with the “post-cooling sauna effect” in order to aid in falling asleep at night.

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Thank you for your interest in science!

Best wishes,
Andrew

Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.