This summer, Matt and Nick visited MYOXCIENCE Nutrition founder and content creator Mike Mutzel in the greater Seattle area to give saunas and cold plunges a try. In this episode, they share their personal experiences with both, noting the mental and physical effects they experienced during and afterward, and emphasize the importance of considering both risks and rewards in healthspan interventions.

Check out the links below for further information and/or reading about some of the things we discussed in this podcast episode. Note that we do not necessarily endorse or agree with the content of these readings, but present them as supplementary material that may deepen your understanding of the topic after you listen to our podcast. This list is in no way exhaustive, but it’s a good start!

Effects of heat and cold on health, with special reference to Finnish sauna bathing

According to this review, sauna use is a common and accessible activity in Finland, with children beginning their introduction to the sauna at 6 months to one year old. Finnish saunas use high temperatures (80–100°C, or 176-212°F), and dry air (humidity 10-20 percent). The review discusses several studies showing positive effects of sauna use on cardiovascular health and neurodegenerative disease, and details potential mechanisms for these health benefits. It also describes potential risks of sauna use,

Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence

This is another review of how sauna bathing affects health. It details the impact of sauna use on cardiovascular outcomes such as blood pressure and cardiovascular disease, nonvascular diseases such as obstructive pulmonary disease and the common cold, and pain-related disorders such as headaches and rheumatoid arthritis. The authors also propose several mechanistic pathways by which these effects may occur and describe several contraindications of sauna use.

Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events

Researchers investigated the effects of sauna bathing on 2,315 middle-aged men from Eastern Finland and found that more frequent sauna bathing correlated with a lower risk of sudden cardiac death, fatal coronary heart disease (CHD), fatal cardiovascular disease as well as lower all-cause mortality. They posit that some of the benefit may arise from heart rate increases that occur during sauna bathing that may confer similar benefits to those of regular physical exercise, among other physiological changes.

Acute effects of sauna bathing on cardiovascular function

Based on positive changes in arterial stiffness, blood pressure, and blood biomarkers such as hemoglobin, leucocytes, and thrombocytes after 30 minutes of sauna exposure, researchers provide data supporting the idea of a short-term link between sauna use and better cardiovascular health. The researchers call for more studies to establish how sauna bathing impacts cardiovascular function in the mid- to long-term.

The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging

This is a review of the relatively sparse data about the effects of cold plunges on human physiology and healthspan. The review is generally positive about the potential for cold plunges to be a longevity intervention, citing potential impacts on cardiovascular, mental, and immune health, but acknowledges the need for further research.