I’m constantly looking for ways to maximize the time I spend doing something, including my sauna time. Through extensive research, I have found ways to improve the sauna experience and increase the benefits you get from it (because there are a lot).
I’ve broken down the hacks into Pre-Sauna (before you get in the sauna), Intra-Sauna (while you’re spending time in the sauna), Post-Sauna (what to do after your sauna session) and a few upgrades you can do if you have a Jacuzzi Clearlight sauna.
Keep in mind, this is just what I do. I would love to hear from you in the comments below.
Table of Contents
Pre-Sauna
- Hydrate by drinking hydrogen-rich water (I like Quicksilver Scientific tablets).
- If detoxing, I take niacin about 2-3 hours before which helps release stored toxins (see the sauna niacin protocol for more details).
- Another detox hack is to activate the Nrf2 system by taking broccoli sprouts, moringa powder or a sulforaphane supplement before getting in the sauna.
- Sulforaphane: BROQ
- Moringa: Kuli Kuli organic moringa powder (purchase on website or Amazon)
- I try to go in fasted so my body focuses its energy on repairing verse digesting. From a detox perspective-taking it early in the day before your first meal would be the best because your body will be high in circulating toxins from burning fat from overnight fasting.
- Sometimes I do a cold plunge before sauna, especially if I’m going to use red light therapy because a colder body has been shown to absorb more red light.
- Perform about 20-30 minutes of some type of easy cardio like a walk in the sunshine or jumping on a trampoline/rebounding (which can also help get the lymph system flowing to enhance the detox effects of sauna).
- Use a vibration plate for 10-20 minutes prior for better capillary circulation and lymphatic activation. I use the GH Accelerator by VibePlate. It integrates with the X3 Bar workout as well.
Intra-Sauna
I categorize sauna USE into two categories. Depending on the reason you choose to use it will determine how you can enhance the benefits and the overall experience.
To relax, restore and rejuvenate my body and mind
Sometimes I just sit in my sauna to relax and rejuvenate.
This is really where an infrared (IR) sauna (vs a traditional Finnish sauna) shines because they don’t get as hot or as intense but you still get a really deep sweat in little time (I break a sweat in a few minutes). It’s important to use lower temperatures if you’re using the sauna to detox or for therapeutic reasons because higher temperatures can activate the sympathetic nervous system (fight or flight) which can be counterproductive to detoxing. But at lower temperatures, you won’t get the benefits from heat-shock proteins.
Here are a few ways I use sauna to relax and rejuvenate:
- Keep the temperature low, usually around 125-135 F by getting in right when I turn it on.
- Create calming ambiance (which is easy to do with a Clearlight because it’s already a beautifully crafted sauna!) which includes lighting (my Clearlight has medical-grade chromotherapy) and a few decorations (I have to give credit to my daughter for the shells).
- Use the Clearlight Red Light Tower for 10 minutes at the beginning of my sauna session (usually while I’m still cold form the ice plunge I just did). A cheaper option, though not designed for using inside a sauna, is GembeRed. They make affordable low flicker, low-EMF light panels. Use code antifragile for 10% off.
- Do very easy movement flows. I’ve recently started using the Onnit In 30 Morning Mobility program which offers a variety of breathing techniques and resiliency exercises that can easily be performed in a one-person sauna.
- Dry brush before and during to get lymph moving
- Do restorative breathing like Box Breathing (4-4-4-4) or Dr. Weil’s stress-relieving 4-7-8
- Use the Breathe Safe Plasma Air Purifier (use code TROY for 10% off) which boosts oxygen while generating air cleansing negative ions to increase body temperature, sweat volume and comfort and also prevents the re-accumulation of toxins eliminated through the skin and creates a “grounding” effect.
- Use lavendar or Breathe blend essential oil
- I really like sipping on a big glass of ice water and Phenoh Chill, my favorite electrolyte supplement. It contains a good amount of electrolytes, 20mg of CBD and tastes like lightly sweetened Chamomile tea.
- Wear a traditional Finnish wool sauna hat to sweat more while keeping my head cooler (and look cooler :-))
- I do a deep detox once a year using Quicksilver Scientific’s PushCatch protocol combined with sauna use. Use code VIP15 for 15% off the PushCatch kit.
To improve longevity and performance
Sometimes I use sauna to maximize my performance (by activating heat-shock proteins). To do that, it has to get pretty hot (at least 170 F). I’ve mentioned in a previous post of the benefits of training in the heat to become heat acclimated but there a lot of other benefits. Plus, using sauna within a workout can make even the easiest workout intense.
To do this, I make a few tweaks:
- I use sauna during my warm-up and sometimes during the “cool-down” (it’s not really much of a cool-down but a recovery from the intense workout).
- I use sauna in between HIIT sessions, performing some type of active recovery while in the sauna then doing another high-intensity round outside of the sauna (see an example here and see read more on this method here).
- When it gets super hot and difficult to stay in, I tell myself “good” and I stay in for a few more minutes. When it becomes difficult, that’s when the good things are happening in the body (watch this for some motivation).
- Sometimes I’ll get in without hydrating to get my body adapted to dehydration. Dehydration acclimation will trigger beneficial adaptations such as expansion of baseline blood volume, which will improve athletic performance over time.
- Perform hot yoga flows and other prehab movement flows (these can become intense when it’s hot). I really like Onnit In 30 Morning Mobility program.
- Drink something warm like high-quality coffee or tea, which can increase your metabolism while also increasing the discomfort.
- Use a “hot” essential oil like black pepper.
- Run it for 30-45 minutes before I get in.
- Do the water hold challenge. Take a sip of water and hold it the entire sauna session. This will make you mentally tough!
- Get the sauna as hot as possible (see how I modified my Clearlight sauna below).
- Take a cold plunge before sauna so that I can stay in the sauna longer. Longer sauna times are associated with more benefits. Basically the longer you stay in the more benefits you get (to a point…too much of a hormetic stress is bad).
After this, I’m completely drained which is why taking a cold plunge or shower after is essential.
MAXIMIZING THE EFFECTS OF DELIBERATE IR SAUNA EXPOSURE
Most of the studies on sauna are performed using traditional saunas which get up to 220 F (most health benefits have been seen at 180). Since infrared saunas don’t get as hot (ave. is around 130-140 F), many people assume you can’t get the same health benefits.
But let’s take a look at the opposite spectrum…
This is using parts of what Dr. Huberman has said regarding cold…
Many people use deliberate cold exposure to stimulate metabolism, reduce inflammation, for resilience training and for the well-established increases in dopamine that it triggers (in human studies such as Sramek et al., European Journal of Applied Physiology, 2000).
One lesser-known tool is be sure that you continuously move your body while in cold water immersion. That breaks up the thermal layer around your body and makes it even colder and causes the releases even more adrenaline which is the primary stimulus for the positive affects of deliberate cold exposure.
The takeaway: PERCEIVED temp. is most likely more important than actual temp. To get the most out of deliberate heat exposure in lower heat (IR sauna) move your body throughout your sauna time. You will most likely get more benefits without having to increase the duration or temperature.
I really like Onnit In 30 Morning Mobility program for an in-sauna movement routine.
Post-Sauna
- Re-hydrate with a good electrolyte like Nuun (recommended by my two favorite health experts, Dr. Peter Attia and Rhonda Patrick and a pinch of Celtic salt
- Take a binder (if detoxing) like Quicksilver Scientific’s Ultra Binder
- End with a cold plunge or cold shower – Ending with cold can cause a few positive results. Cold induces an anti-inflammatory response, creates nervous system balance, spikes and drops the heart rate, causes a neurochemical release, and increases energy…so you leave feeling great. With that said, it’s context specific. Whether you end with hot or cold depends on the person, ambient temperature, activity to follow, etc. By no means is this a must do.
- Scrub my body – In an interview between Dr. Dale Bredesen’s and Dr. Rhonda Patrick, Dale recommends after getting all sweaty, using a non-emollient soap, like Castile soap, to prevent toxin re-penetration. Taking a shower post-sauna with a natural bristle brush exfoliates the skin and makes it look amazing, and also pulls off the dead skin cells that the toxins are clinging to. I put some of Dr. Bronner’s soap on a natural bristle brush and scrub my whole body. Make sure you have a filter on your shower head. Your pores will be open, allowing the chemicals in your water to enter your body. I use this shower filter.
Upgrade Your Clearlight Sauna
The following upgrades are unique to Clearlight saunas.
- LED Red Light Tower ($1899) – This red light can be used independently of a sauna. Just make sure to ask for the adapter cord. A cheaper option, though not designed for using inside a sauna, is GembeRed. They make affordable low flicker, low-EMF light panels. Use code antifragile for 10% off.
- Additional Full-Spectrum Heater ($499)
- Halotherapy (Salt Therapy) – I have not tried this yet.
- Jacuzzi UV Disinfectant Wand
See my full Clearlight IR sauna review here.
For those of you looking to purchase a great infrared sauna or accessories, talk with Bret Bouer at 360.285.3488 email him at brett2726@gmail.com.
Bret is highly knowledgeable on saunas and will get you the best deal when you mention my name (Troy)!
Or use this affiliate link: https://troydelaney.com/irsauna.
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