Peter Attia a Sauna Convert
“I’m way way way more bullish on sauna than i have ever been before.”
Dr. Peter Attia, a prominent physician and longevity expert, has emerged as a leading voice in understanding the potential health benefits of sauna use. He has become a convert to the health benefits of sauna after previously dismissing benefits to merely relaxation. At the core of Attia’s research is the understanding that sauna use is far more than a simple method of relaxation. He views saunas as a powerful intervention that can trigger profound physiological responses. “I think this is one of those things where the burden of evidence in the non-randomized data Is so strong it’s becoming hard to ignore.” Citing the famous JAMA study, which tracked 2,300 middle-aged men for an average of 20 years, and found a massive link of sauna use predicting a reduction of all cause mortality.
“When you look at the largest published series on this, you see a benefit in all cause mortality, a relative absolute permanent and relative risk reduction of 40 percent, and an absolute risk reduction of like 18. Those are those are high numbers, those are ridiculous numbers, and that’s when you are comparing someone who saunas four to seven times a week.”
Key Physiological Benefits Highlighted by Attia:
- Cardiovascular Health Sauna use creates a unique cardiovascular workout. The heat causes blood vessels to dilate, increasing heart rate and improving circulation. Attia often compares this to a passive cardiovascular exercise, where the body experiences similar stress responses to moderate physical activity without the mechanical strain of traditional exercise.
- Cellular Stress Response The heat exposure activates heat shock proteins, cellular defenders that help protect against protein damage and improve cellular resilience. This process is similar to how muscle grows stronger through controlled stress during exercise, but occurs at a cellular level.
- Longevity Mechanisms Perhaps most intriguingly, Attia has extensively discussed research suggesting regular sauna use correlates with increased longevity. The landmark JAMA study found that frequent sauna bathing was associated with reduced risk of cardiovascular disease and all-cause mortality.
Recommended Sauna Protocols
Drawing from scientific literature and personal experimentation, Attia suggests a nuanced approach to sauna use:
- Frequency: 3-4 sessions per week
- Duration: 20-30 minutes per session
- Temperature: 170-190°F (76-88°C)
- Hydration: Critical before, during, and after sauna use
Practical Considerations and Cautions
While enthusiastic about sauna benefits, Attia consistently advises medical consultation, particularly for individuals with pre-existing health conditions. He stresses the importance of:
- Gradual adaptation to heat exposure
- Proper hydration
- Listening to one’s body
- Understanding individual physiological limitations
Beyond Physical Health: Mental Wellness
Interestingly, Attia also explores the psychological benefits of sauna use. The heat exposure can trigger the release of endorphins and reduce cortisol levels, potentially offering mental health benefits alongside physical improvements.
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