In this episode (originally in YouTube), I and Siim cover ALL about saunas: what are the health benefits, how often to go, what type of sauna is the best, how to avoid risks associated with sauna use, how to protect the skin, and how we use the sauna.

01:25 what are sauna therapy and hyperthermia

01:40 Finnish sauna

04:00 Sauna vs steam room vs infrared sauna

05:48 Health benefits of sauna

06:00 Cardiovascular benefits

07:45 Hypertension and insulin sensitivity and immunity

08:18 Heat stress and Heat Shock Proteins

09:05 Autophagy

10:00 sauna detox

11:20 Detoxification of the body

12:30 Gulf war and herbert protocol

12:30 Niacin benefits and niacin flush

13:40 Prevent alzheimer’s

15:00 Improve mental health, endorphins, and BDNF

18:00 Sauna, exercise, and reducing muscle soreness

21:44 Infrared sauna health benefits

23:33 Pain reduction

24:33 Effect on growth hormone and muscle mass

27:10 Risks of sauna use: hypotension, claustrophobia, and others

29:10 Too hot sauna

30:19 Sauna sperm count

33:40 How to use sauna

34:00 How long sauna pt1

34:25 How hot sauna

35:55 How long sauna pt2

35:46 Sauna humidity

37:50 How to use Infrared sauna

38:42 Should I use dry sauna vs infrared sauna

39:35 Hydration and minerals

40:25 How to protect skin in sauna?

41:53 Eating before or after sauna?

44:30 Finnish sauna culture

46:30 Estonian sauna culture

47:45 Finnish sauna day

48:45 sauna birch branches ( saunavihta )