Siim Land Podcast #480 The Science of Saunas: How Heat Boosts Fitness & Longevity - Brady Holmer MSc
Nov 21, 2025
Brady Holmer, a science writer and researcher with a Master's in Human Performance, dives into the benefits of heat acclimation and sauna use for fitness and longevity. He discusses how heat exposure can enhance performance, emphasizing its unique recovery properties and potential to improve VO2 max. Brady explores the optimal frequency and duration of sauna sessions, the impact on cardiovascular health, and offers insights on cold exposure. He also highlights the importance of hydration and the intriguing links between sauna use and longevity.
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Core Physiology Of Heat Acclimation
- Heat acclimation makes you sweat earlier and more, improving cooling and performance.
- Plasma volume and some red blood cell expansion also occur, aiding cardiovascular function.
Texas Heat Improved Fall Racing
- Brady notes training through Texas summer heat helped him perform well in cool fall races.
- He says summer heat adaptations carried over to a 50°F marathon performance.
Fast Gains, Fast Losses
- Heat adaptations appear quickly within 1–2 weeks but decay fast after stopping.
- Maintain sessions frequently or time them 2–5 days before events to retain benefits.