For years, podcast host Joe Rogan has been vocal about his enthusiasm for regular sauna sessions, often sharing his routine with his massive audience.
While some dismissed it as just another wellness trend, emerging research suggests his advocacy may have been grounded in solid science all along.
Recent data presented by Dr. Rhonda Patrick, drawing from Finnish research conducted by Dr. Jari Laukkanen’s laboratory, reveals some compelling findings about sauna use and heart health. The numbers are striking enough to make even skeptics take notice.
According to the research, men who used saunas two to three times weekly showed approximately 22% lower rates of sudden cardiac death compared to those who only used them once per week. But the benefits didn’t stop there. When frequency increased to four to seven sessions weekly, that reduction jumped to an impressive 63%.
Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health
In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week,… pic.twitter.com/BxkQ19W09H
— FoundMyFitness Clips (@fmfclips) January 20, 2026
Dr. Patrick emphasized the significance of these findings during her presentation: “Now, sudden cardiac death, you know, if you think about heart attacks, if you have a heart attack, you want to survive it. First of all, you don’t want to have the heart attack, but if you have it, you want to survive it. And in the U.S., a heart attack, someone’s having a heart attack like every 30 seconds.”
The cardiovascular benefits extend beyond sudden cardiac events. The Finnish data showed that regular sauna use was associated with reduced mortality across multiple categories.
Men using saunas two to three times per week experienced about 24% lower all-cause mortality, while those increasing their frequency to four to seven sessions weekly saw a 40% reduction compared to once-weekly users.
Cardiovascular-related mortality specifically showed even more pronounced effects, with a 50% reduction observed in the most frequent sauna users. Meanwhile, stroke risk decreased by 14% for those using saunas two to three times weekly, and by 61% for those maintaining four to seven sessions per week.
What makes this research particularly noteworthy is the dose-dependent relationship observed across all health outcomes.
As Dr. Patrick explained, “And you really want to see this dose-dependence when you are looking at any types of observational data because you can never really establish causation. And so it really helps strengthen the data if it’s actually showing you that it’s dose-dependent.”
The research team controlled for numerous confounding factors including physical activity levels, cholesterol profiles, type 2 diabetes status, and dietary habits. Remarkably, even among participants who already had type 2 diabetes, sauna use remained associated with lower mortality rates.
Hypertension, a widespread health concern, also responded favorably to regular heat exposure. Two to three weekly sauna sessions correlated with approximately 24% lower hypertension risk, while four to seven sessions showed a 46% reduction. Intervention trials have confirmed that blood pressure improvements can occur even after a single sauna session.
Dr. Patrick noted the practical implications of these findings: “But, I mean, we all are in the real world here. And there’s a lot of people that just won’t put that effort in. And it’s a lot easier to get some people to sit in what they think is a spa, hot tub, hot sauna, than it is to get them to go and do a Peloton 10-minute interval, right?”
She continued, “I think it opens a lot of doors. Sauna use is also linked to lower hypertension in a dose-dependent manner.”
The physiological mechanisms behind these benefits appear related to how heat exposure affects the cardiovascular system. During sauna sessions, the body experiences vasodilation and increased cardiac output, processes that mirror what happens during moderate-intensity physical activity.
For optimal results, research suggests using a sauna heated to approximately 174 to 179 degrees Fahrenheit with humidity around 20 to 30%, spending about 20 minutes per session. The sweet spot appears to be at least two to three sessions weekly, though four to seven sessions provide the most substantial benefits.
Rogan’s personal routine aligns closely with these recommendations. He typically spends 20 to 30 minutes in the sauna, taking five to ten minute breaks between sessions. He often pairs heat exposure with cold therapy, alternating between sauna sessions and cold showers or plunges.
Rogan even talked about the importance of sauna use in a podcast episode with Dr Rhonda Patrick. “The sauna to me is like that’s so important because it’s giving these people a potential cardiovascular workout,” Patrick explains. She specifically mentions wanting to incorporate regular sauna sessions for her mother, who leads a sedentary lifestyle.
Rogan has even built sauna sessions into his workday, using it in the recording studio: “I try to get a workout here before you know like before I do podcasts and I’ll time it so they have an extra hour so I can get in the sauna.”
Rogan also shared his personal experience with sauna benefits, particularly regarding muscle recovery. He reports that his muscles feel less sore and more flexible after hard workouts when he incorporates sauna sessions.
He stated: “Sauna to me is…. there’s so many benefits. One of the big ones is that muscles
feel better. They feel looser, they’re not as sore. Like when I have hard workouts and I get in the sauna afterwards, I feel like my recovery is more rapid.”
During the conversation with Rogan, Dr. Patrick also referenced studies showing heat application prevented muscle atrophy in immobilized limbs, with localized heat treatment resulting in almost 40% less muscle loss after one week. These findings have been replicated in human studies, validating earlier animal research that demonstrated heat shock proteins as the underlying mechanism.
While Rogan has partnerships with companies producing high-end sauna products, with prices ranging from $6,000 to $12,000, the health benefits appear achievable through various sauna types and price points.
On social media, he’s been straightforward about his recommendation, telling his millions of followers that he couldn’t recommend his preferred brand enough.
The research suggests that whether someone chooses a gym membership with sauna access, a community facility, or invests in home equipment, the consistent practice of regular heat exposure may offer substantial cardiovascular protection.
For those unable or unwilling to engage in vigorous physical activity, whether due to physical limitations or personal preference, saunas present an alternative pathway to improved health outcomes.
