Why Isn’t Sauna Prescribed Like a Pill?

Let’s start with what we know.

The Science: Sauna Protocols That Deliver

Here are some evidence-backed protocols with clear outcomes:

1. 30 mins per day, 7 days a week – Lowers blood cholesterol levels. [Lüders et al., 2019]

2. 2x 20-minute sessions at 80°C, separated by 30 mins rest – Doubles growth hormone levels. [Burgess et al., 2005]

3. Sauna more than once a week, 19–30 mins each – Lowers risk of death from heart failure. [Laukkanen et al., 2015]

4. Sauna 4–7 times/week, max 30 mins – 50% lower risk of all-cause mortality. [Laukkanen et al., 2018]

5. 3–4 sessions/week – 50% lower risk of blood clots. [Zaccardi et al., 2021]

6. 4+ sessions/week – Associated with better lung function and reduced risk of pneumonia. [Laukkanen et al., 2017]

7. Frequent sauna use – Linked to improved insulin sensitivity and reduced risk of type 2 diabetes. [Laukkanen et al., 2014]

These aren't fringe studies. Many are large, long-term, peer-reviewed and led by cardiologists, pulmonologists and physiologists.

So Why Aren’t Doctors Prescribing Sauna?

• No pharmaceutical backing. There’s no money to be made in people using wood, heat and water.

• Time, space, logistics. You can't install a sauna in a GP surgery.

• Medical culture bias. Doctors are trained to treat with pills, not practices.

• Liability fears. Saunas involve heat, cardiovascular stress, and risk management. Better for clinicians to steer clear than advise wrongly.

• Perceived luxury. Sauna is often seen as spa-like and indulgent, not therapeutic.

• Lack of training. Most health professionals have never been taught about thermotherapy in any clinical sense.

But Here’s What You Can Do

If you're a regular person looking to lower your risk of chronic disease, boost your cardiovascular fitness, and maybe even live longer, here are some DIY protocols:

1. Longevity Protocol

Frequency: 4–7x/weekDuration: 19–30 minsTemp: 70–90°C

This protocol is linked to a 50% lower risk of all-cause mortality. Do it with a cold rinse or shower afterwards if possible. Let your heart rate settle for 10 mins before leaving.

2. Heart Health Protocol

Frequency: 2–4x/weekDuration: 20–30 minsTemp: 70–80°C

Shown to cut risk of sudden cardiac death, heart failure, and stroke. Combine with good hydration and don’t sauna on an empty stomach or after heavy meals.

3. Growth Hormone Boost

Protocol: 2 x 20-min sessions at 80°C, with 30 min rest in between

Boosts natural growth hormone significantly, aiding recovery, fat metabolism, and cellular repair.

4. Cholesterol Control Protocol

Frequency: DailyDuration: 30 minsTemp: Moderate (65–75°C)

Helps reduce LDL cholesterol and improves lipid profiles over time. Great for metabolic health.

5. Mood and Brain Support

Frequency: 3x/week or moreDuration: 15–25 mins

Reduces symptoms of depression and improves mental clarity. Mechanism likely via BDNF, circulation, and endorphins.

6. Lung Function and Immunity

Frequency: 4x/week or moreDuration: 20–30 minsTemp: 70–90°C

Linked to better lung capacity and lower incidence of respiratory illness, including pneumonia.

7. Metabolic Support for Type 2 Diabetes

Frequency: 3–5x/weekDuration: 20–30 minsTemp: 70–90°C

Associated with improved insulin sensitivity and reduced fasting blood glucose. Especially valuable when combined with other lifestyle interventions.

Safety First

• Avoid sauna if pregnant, intoxicated, or severely dehydrated.

• Listen to your body. If you feel dizzy, get out.

• Cool down gently.

• Hydrate well.

Final Thought

If sauna were a pill, it would be the most profitable drug in the world. But because it can’t be patented, it’s up to us to take the prescription into our own hands.

The science is clear. The barriers are cultural. The solution? Find your local sauna. Build one. Join a community. Sweat with intention.

#SaunaMedicine #HeatIsHealth #ThermalTherapy #WhitbyWellbeing #SweatDontRegret