Brains and Barbells

Chase LeSiege January 9 , 2026

For much of my training life, the sauna felt like an unnecessary extra step after weightlifting or cardiovascular exercise. Although I knew it could aid recovery, I viewed it more as a therapeutic luxury than a meaningful health practice.

The benefits of sauna use became more apparent as new research emerged, highlighting its potential as a high-impact health practice.

With my studies in the space of exercise and nutrition science, I decided to take a deeper dive and share some of the benefits of using the sauna.

Heart Disease

The world’s leading killer is heart disease and according to World Health Organization, takes count of 13% of the world’s total deaths. Heart disease can happen to anyone, but specific lifestyle choices play more of an impact than others. Inactivity, smoking, unhealthy-diet and alcohol consumption are some examples of poor habits that can lead to greater inflammation and damage to the heart, leading to heart disease down the line. How can something simple like the sauna help with heart disease?

A study done by Jama Internal Medicine makes light on how sauna use can decrease the risk of heart disease and a myriad of other problems. 2000 people were involved in this study for 20 years and it concludes that, with increased use of the sauna, the lower the risk of heart disease and all-cause-mortality. The frequency of the study to achieve the maximum benefits is around 4-5 times per week, in comparison to subjects who went 1-2 times per week.

Recovery

If decreasing your likelihood of dying does not concern you, then the recovery benefits shown from sauna usage may be interesting.

A typical sauna will range from 150°F to 195°F. Depending on the type of Sauna, heat is activated by either infrared light, hot rocks, or an electric heater. The heating up of the human body causes increased sweating, blood vessel dilation leading to improved blood flow, and an increase in heart rate. This will help with lowering inflammation in the body, and better delivery of oxygen and other crucial nutrients, all which will help boost one’s recovery.

One study utilizing an infrared sauna post resistance exercise training resulted in improved recovery and decreased muscle soreness one day after the training. Furthermore, perceived recovery of the athletes increases the morning after. https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/

Given the convenience of saunas (usually in gyms) and how easy it is to add to a routine, the recovery benefits can be achieved by athletes, gym-goers or anyone.

Detoxification

It is no mystery that everyone is exposed to dangerous toxins on a daily basis. Toxins are found in our food, water, plastic containers and hundreds of more things we interact with on a daily basis.

The most well known toxins, BPA’s (Bisphenol A), VOC’s (Volatile Organic Compounds) and heavy metals are all known to cause major harm to our bodies. Our bodies essential organs are negatively affected with increased inflammation, hormone issues, metabolic issues, reproductive issues and some studies even support how they can cause diseases such as cancer.

It is crucial to use best practices in attempt to avoid toxins, and not use something like the sauna as a replacement, but that’s not the point of my writing. So how does the sauna help with reducing toxins in the body?

It has been tested that sweat releases certain heavy metals, BPA’S and other toxins in the human body. Although the liver and kidney are responsible for most of the detoxification in the body, the sauna can be a great way to aid in the efforts.

A sauna for detoxification is complimentary to the natural process in the body, but can be beneficial if you are looking to optimize your health. An important thing to remember is rinsing off after the sauna to avoid the reabsorption of toxins in your skin.

Therapy

Now, I would like to discuss how the sauna impacts my mental health and stress levels. I strongly believe that this is one of the largest benefits of using the sauna.

My use of the sauna comes after either resistance training or aerobic training. I set a timer for 20-minutes and leave my phone in the locker room. This is a time where I spend thinking, meditating and generating ideas. This 20-minute time frame allows me to destress, prepare for my day, and solve internal or external issues that may be crowding my mind. Distractions are limited and this period of time becomes a staple for my day.

The physiological response in this scenario is the activation of the parasympathetic nervous system, which some may be familiarized by “rest and digest.” The body decreases in production of cortisol, the stress hormone, and releases endorphins which make use feel good. This will help us feel more relaxed and can have lasting effects on the rest of your day, post sauna use.

Furthermore, we can see benefits such as improved sleep quality, which can assist with a happier and better physical and mental state.

My Personal Recommendation

I would like to clarify that I am not a doctor, and have no authority to provide any medical advice for anyone. I want to share my current practices with the sauna which can act as a guide for whoever would like to follow.

My sauna usage is anywhere between 3-6 times a week. I aim for 5. The duration is usually 20-minutes as many studies commonly use sessions of ~15–20 minutes. If I am on a time crunch, I will go as little as 5-minutes because some is better than none.

My sauna use is always post-exercise, as pre-exercise could potentially lead to injury and fatigue.

After use, I shower either immediately, or very shortly after, but I would recommend immediately if detoxification is a priority to your goals.

The benefits I have noticed are, improved immune system function, significantly lower stress levels (tracked through a wearable device), improved recovery, and improved cognitive function and mood.

If you have not added this to your routine, 20-minutes a day, which all of us are guilty of spending on our phones can be replaced with a sauna to help us live longer and happier lives.

Simplified List of Benefits

• Lower risk of all-cause-mortality
• Lower risk of CVD
• Lower risk of neurocognitive disorders
• Lower risk of respiratory issues
• Improved heart health
• Improved blood pressure
• Improved blood circulation
• Reduced inflammation in the body
• Promotes and supports recovery
• Improved sleep quality
• Stress reduction
• Detoxification
• Improved cognition
• Immune support

Thank you for reading. If you have any thoughts, questions, or differing perspectives, feel free to share. I am a strong believer that collaboration is how we all improve.

– Chase