My Dessert - The Sauna

The Sauna - my dessert

 

Oh I love my dessert after a great workout - the Sauna !!! Oooohh lalala

I call the Sauna- my “Dessert” - Yes it’s where you can relax and have great conversations with our crew from the gym.   Try it …

So how long should I stay in the sauna ? here is the breakdown related with time spent in a sauna (typically at 70–100°C or 158–212°F):

Our gym is set to 180-190 °F

 

0–5 minutes:

• Initial relaxation: Heart rate starts to rise slightly.

• Vascular dilation: Blood vessels begin to expand, improving circulation.

5–10 minutes:

• Sweating begins: Core body temperature starts to rise.

• Detoxification: Skin begins to eliminate trace toxins via sweat (though this effect is modest).

• Muscle relaxation: Tension begins to decrease.

10–15 minutes:

• Increased cardiovascular load: Heart rate may reach 100–150 bpm, mimicking light to moderate exercise.

• Mental clarity: Endorphins and stress-reducing hormones may increase.

• Increased calorie burn: Slight boost in metabolism.

15–20+ minutes:

• Peak cardiovascular and thermoregulatory activity.

• Greater heat shock protein activation: These proteins help repair cells and reduce inflammation.

• Improved insulin sensitivity and cardiovascular benefits (with regular use).

Safety and Precautions- Get approval from your doctor, some medical conditions may prevent you from going to sauna .

• For most people, 15–20 minutes is a safe maximum. Staying longer can increase dehydration and cardiovascular stress.

Growth Hormones (GH)
Optimal Sauna Protocol for GH & Anti-Aging:

Temperature:

• High heat: 80–100°C (176–212°F)

Start with 1-5 minutes and build up to 15-20

Time & Sessions:

• 15–20 minutes per session

• 2–3 rounds, with cool-downs (like a cold shower or rest period) in between

• Frequency: 3–5 times per week

This protocol has been shown in research (notably from Dr. Rhonda Patrick and Finnish studies) to:

• Boost growth hormone levels by up to 2–5x after one session

• Increase heat shock proteins, which promote cellular repair and longevity

• Improve insulin sensitivity, cardiovascular function, and brain health

Key Tips:

• Stay hydrated before, during, and after

• Don’t force longer sessions—consistency beats duration

• Pair with healthy sleep and exercise for maximum GH/anti-aging effect

Promotes Anti-Aging:

• Duration per session: 15–20 minutes

• Temperature: 80–100°C (176–212°F)

• Frequency: 3–4 times per week

• Type: Dry sauna preferred (infrared is fine, but traditional saunas may yield stronger GH effects) 

Optional Enhancements:

• Cold shower or plunge between rounds to boost circulation and stress adaptation

• 2 rounds per session: 15 minutes in, 5–10 minutes cool down, then repeat

 

Key Benefits Over Time:

• Week 1–2: Improved sleep, reduced stress

• Week 3–4: Better skin tone, increased cardiovascular efficiency

• Month 2+: Elevated GH levels (especially when combined with exercise and good sleep), better metabolic health, and enhanced cellular repair

 

 

 

Stretching improves flexibility 

Stretches in Sauna