Mark Wahlberg is famous for a lot of things – his acting, his producing, his restaurant chain – but lately, he’s become just as well-known for his absolutely bonkers daily routine. And buried in that 3:40 AM wake-up time and two-a-day workouts is a sauna habit that’s got everyone talking.
Let’s break down what Wahlberg actually does in the sauna, why he swears by it, and what the science says about whether the rest of us should be following his lead.
According to Wahlberg’s own social media posts and interviews, the sauna is a non-negotiable part of his daily routine. He typically uses it twice a day:
Morning session: After his first workout (which starts around 4 AM, because of course it does), Wahlberg hits the sauna for 20-30 minutes. This is part of his recovery routine.
Evening session: Later in the day, often after his second workout or before bed, he’ll do another 20-30 minute session.
That’s potentially an hour in the sauna every single day. He’s also mentioned using both traditional dry saunas and infrared saunas, depending on where he is and what’s available.
Wahlberg has talked about his sauna routine in various interviews, and his reasons are pretty consistent:
After intense workouts (and Wahlberg’s workouts are legitimately intense – the guy is in ridiculous shape for someone in their 50s), the sauna helps him recover faster. The heat increases blood flow, which can help flush out metabolic waste products and bring nutrients to tired muscles.
Wahlberg has mentioned that the sauna is one of the few times he can just sit and think. No phone, no distractions, just him and the heat. For someone with his schedule and business empire, that forced downtime is valuable.
Like many sauna enthusiasts, Wahlberg believes in the detoxification benefits of sweating heavily. The science here is a bit mixed (your liver and kidneys do most of the heavy lifting for detox), but sweating does eliminate some toxins and certainly makes you feel cleaner.
His evening sauna sessions are partly about preparing his body for sleep. The rise and then fall in body temperature after you leave the sauna can actually promote better sleep.
This might be the biggest factor. Wahlberg is obsessive about his routines and discipline. The sauna is part of that structure that keeps him operating at a high level.
Here’s where it gets interesting: the research on regular sauna use is actually pretty compelling.
A famous Finnish study followed over 2,000 men for more than 20 years and found that those who used saunas 4-7 times per week had significantly lower rates of cardiovascular disease and all-cause mortality compared to those who used saunas once per week. The benefits were dose-dependent – more sauna use correlated with better outcomes.
Regular sauna bathing has been associated with reduced inflammation, improved endothelial function (the lining of your blood vessels), and better arterial compliance. These are all markers associated with longevity and healthy aging.
Heat exposure increases blood flow, which can help with muscle recovery. It also triggers the production of heat shock proteins, which help repair damaged proteins in your cells. Athletes have used heat therapy for recovery for decades.
There’s emerging research on sauna use and mental health. The heat stress activates your parasympathetic nervous system (rest and digest mode) and may help reduce symptoms of depression and anxiety. Some studies have shown regular sauna use correlates with lower rates of dementia.
Sauna use increases heart rate and can burn calories (though not as many as actual exercise). It may also improve insulin sensitivity and metabolic health.
Short answer: probably not exactly, and that’s okay.
Wahlberg has access to personal saunas, unlimited time, and his entire life is built around optimization. Most of us have jobs, families, and can’t spend an hour in a sauna every day.
But here’s what you can take from his routine:
You don’t need to do an hour daily. Even 2-3 sessions per week of 15-20 minutes can provide significant benefits. The Finnish study showed benefits starting at just once per week.
If you can only sauna occasionally, doing it after workouts maximizes the recovery benefits. Your muscles are already warm, blood flow is elevated, and the sauna extends those benefits.
If you’re new to sauna use, don’t try to match Wahlberg’s hour-long daily commitment. Start with 10-15 minutes and work your way up. Heat stress is real stress on your body, and you need to adapt.
Wahlberg drinks a ton of water throughout the day, and that’s essential if you’re going to use a sauna regularly. You’re losing significant fluids through sweat. Dehydration will wreck the benefits and make you feel terrible.
If you feel dizzy, nauseous, or off, get out. Don’t try to tough it out. Wahlberg has built up years of tolerance to this routine.
What often gets left out of the Wahlberg sauna conversation is that his routine works for him because of everything else he does. He:
The sauna isn’t a magic bullet. It’s one piece of a comprehensive approach to health and performance.
Saunas aren’t for everyone. You should be cautious or avoid them if you:
Always check with your doctor before starting a regular sauna routine, especially if you have any health conditions.
Mark Wahlberg’s sauna routine is impressive, but it’s also extreme. He’s an outlier in terms of discipline, resources, and time availability.
The good news is you don’t need to match his intensity to get benefits. Regular sauna use – even just a couple times per week – has legitimate health benefits backed by solid research. It can help with recovery, cardiovascular health, relaxation, and potentially even longevity.
But it’s not magic. It works best as part of a broader approach to health that includes exercise, good nutrition, adequate sleep, and stress management.
If you have access to a sauna at your gym or can afford a home unit, adding regular sessions to your routine is probably worth it. Just maybe don’t set your alarm for 3:40 AM to fit it in. That part? That’s all Wahlberg.
Start with what’s sustainable for you, and remember: consistency beats intensity every time. Even if you’re not waking up before dawn and hitting the sauna twice daily, a few 20-minute sessions per week puts you way ahead of most people and gives you a lot of the same benefits Wahlberg is chasing.
Just don’t forget to hydrate. Seriously. The guy drinks like a gallon of water before breakfast for a reason.
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