In the spring of 2022, two main topics dominated the conversations: Kim Kardashian's drastic weight loss to fit into Marilyn Monroe's dress, and Andrew Huberman's protocols for targeted heat exposure. To understand what all the attention was about, we at Badstugutta.no decided to follow a person through a 30-day sauna challenge. The aim was to see how daily sauna use affects health and well-being.
The challenge
The person taking part in the study tracked calories burned to see if the sauna could replace cardio, how the body changed, how the skin changed, and most importantly, the stress level. The aim was to improve HRV (heart rate variability), one of the best indicators of stress and overtraining. After a lot of traveling and general anxiety, HRV levels were low, so we were excited to see if a sauna could help.
The protocol
Andrew Huberman recommends 60 minutes of heat exposure per week, divided into three 20-minute sessions. This was carefully followed, and the time was adjusted as needed. The results were impressive; already after a day of good sleep HRV levels increased significantly.
Discoveries along the way
Most notable was the improvement in sleep quality. Falling asleep earlier and getting deeper sleep was a big bonus. Even after travel and celebrations, such as a trip to a Russian sauna (banya) for Canadian Thanksgiving, HRV levels remained stable. This showed that sauna use could counteract the negative effects of travel and stress.
Results
At the end of 30 days, HRV showed an average improvement of 15-30 points. Heart rate remained stable, and although there were no drastic changes in weight or skin, there were no negative effects, which in itself is a positive indicator. Mental health also improved noticeably, and even with four international trips the person felt more balanced and less chaotic.
Conclusion
The sauna has become an important part of the wellness toolbox. It is not a magic solution for weight loss, but the benefits for mental and physical health are significant. By using the sauna as part of a holistic approach to self-care, the person discovered that doing less can lead to more productivity and a better quality of life.
Sources:
1. Huberman, Andrew. "Deliberate Heat Exposure Protocols for Health and Performance." Huberman Lab Podcast.
2. https://www.youtube.com/watch?v=fL6kluCP7ns&t=471s&ab_channel=KeltieO%27Connor
