15 / MAY / 2024

The sauna obsession is real and for good reason… Studies show regular sauna sessions decrease any risk of death by 40% (now whilst that isn’t hormone health or metabolic specific, I think I speak for all of us when I say that is INSANE).

To get all the benefits of sauna for longevity as well as hormone + metabolic health, studies suggest ~60 minutes per week (around 3 – 4 x 20 minute sessions).


1. Stress Reduction: sauna sessions can help reduce stress by promoting relaxation and reducing cortisol levels. Lower cortisol levels contribute to a more balanced hormonal profile as well as support stress resilience – aka your body’s ability to tolerate stress easier

2. Improved Insulin Sensitivity: regular sauna use has been linked to improved insulin sensitivity. This is crucial for metabolic health, as enhanced insulin sensitivity allows cells to better respond to insulin, regulating blood sugar levels more effectively.

3. Increased Growth Hormone: sauna sessions may stimulate the release of growth hormone. Growth hormone plays a role in metabolism, muscle development, and overall vitality.

4. Detoxification: saunas induce sweating, which helps eliminate toxins from the body. Detoxification can support overall health and may indirectly impact hormone balance – say goodbye to estrogen dominance and hello to a happy liver.

5. Enhanced Circulation: Heat exposure in saunas promotes blood circulation. Improved blood flow can aid in the delivery of nutrients and oxygen to cells, supporting metabolic processes. Plus the sweating is a form of cardiovascular exercise which revs up the metabolism too.

6. Thyroid Function: some studies suggest that sauna use might have a positive impact on thyroid function, contributing to the regulation of metabolism. It does so by raising our core body temperature so our thyroid doesn’t have to work as hard to manage our metabolism and warmth.

7. Weight Management: sauna use can contribute to calorie burning and may have a positive influence on weight management. However, it’s essential to complement sauna use with a healthy diet and regular exercise.

I also love the mental health benefits and improved immune function it gives me. I aim for around 60 minutes total a week to get all the benefits + support longevity.

Usually broken up into 3-4 x 20 minute sessions followed by a cold shower

Have you tried saunas yet? Let me know what you think below