Turn Up the Heat: The Science of Sauna and Longevity - Part 2

Why sweating smarter may be one of the best longevity tools we have.

I had a lot of questions on my previous post about the benefits of sauna, so here is my second post about this very popular topic.

There’s something ancient yet remarkably modern about the sauna. It’s one of humanity’s oldest rituals for renewal—and one of today’s most evidence-backed tools for longevity. In my previous post about the benefits of sauna I explored just how transformative regular sauna use can be for both the body and the brain.

Research from large Finnish studies shows that consistent sauna bathing—4 to 7 times per week, 20–30 minutes per session, at 174°F to 204°F (80–95°C)—can reduce cardiovascular disease by 50%, Alzheimer’s risk by 65%, and overall mortality by 40%. These outcomes aren’t magic—they’re metabolic.

When you sit in the heat, your heart rate rises, your blood vessels dilate, and your core temperature climbs. The body reacts as if you’re doing moderate-intensity exercise. This “passive cardio” improves circulation, boosts nitric oxide, and triggers the release of heat shock proteins, which repair damaged cells and reduce inflammation. It’s a total-body reset that helps protect your brain, heart, and metabolism.

But not all saunas are created equal. Here’s where the conversation gets interesting.

Traditional Dry Sauna vs. Infrared Sauna

A dry (Finnish-style) sauna uses heated air (typically between 170°F–200°F) to warm your body from the outside in. It delivers a higher ambient heat, leading to intense sweating, cardiovascular conditioning, and detoxification through the skin. This is the type used in most of the referenced research.

An infrared sauna, by contrast, uses infrared light to heat the body directly at a lower air temperature—usually between 120°F–150°F. The infrared wavelengths penetrate deeper into tissues, which may provide unique benefits for muscle recovery, joint pain, and cellular repair while feeling more comfortable for those who can’t tolerate the higher heat of a traditional sauna.

I recommend thinking of them as complementary: if you’re new to heat exposure or sensitive to intense temperatures, infrared is a great entry point. If you can tolerate more heat, the dry sauna provides a stronger cardiovascular challenge and more robust evidence for longevity outcomes.

The key? Consistency. Whether it’s dry or infrared, it’s the routine that rewires your resilience.

Ready to build your own science-backed longevity ritual? Subscribe to 10-Minute Longevity today for practical, evidence-based strategies that help you live stronger, sharper, and longer—one small change at a time.