The Finnish Secret: 20 Years of Data on Sauna & Longevity

In Finland, sauna isn't a weekend treat — it's a cultural institution. The country has roughly 3 million saunas for a population of 5.5 million. So when Finnish researchers wanted to study sauna's long-term health effects, they had the perfect natural experiment in front of them.

The Kuopio Ischaemic Heart Disease (KIHD) Study tracked over 2,300 middle-aged Finnish men for 20 years, looking at how sauna frequency correlated with health outcomes. The results, published in JAMA Internal Medicine, were striking enough to shift the views of even the most sceptical longevity researchers.

The numbers are hard to ignore

Using a sauna 2–3 times per week was associated with a 24% lower risk of dying from all causes, and a 22% lower risk of sudden cardiac death compared to once-a-week users. Those who used the sauna 4–7 times per week saw a 40% lower all-cause mortality and a staggering 63% reduction in sudden cardiac death risk.

The brain benefits were equally remarkable. Sauna use 4–7 times per week was associated with a 60–66% reduction in dementia risk compared to once-a-week use.

What Dr. Rhonda Patrick says about it

Biomedical scientist Dr. Rhonda Patrick — who co-authored a review paper on sauna use as a lifestyle practice to extend healthspan in Experimental Gerontology — has been one of the most vocal advocates for taking these findings seriously. She notes that sauna use mimics many physiological effects of moderate aerobic exercise: elevated heart rate, increased core temperature, improved cardiovascular output, and a flood of heat shock proteins (HSPs).

"There is a link between sauna use and all-cause mortality. The magnitude of effect and the consistency across all cohorts is hard to ignore." — Dr. Rhonda Patrick

Heat shock proteins — your cellular maintenance crew

HSPs are produced by your body in response to stress — including heat stress. They act as cellular chaperones, repairing damaged proteins and protecting cells from degradation. Regular sauna use has been shown to chronically elevate HSP levels, which Patrick believes is one of the key mechanisms behind sauna's protective effects on the heart and brain.

The practical takeaway for Suelta guests

You don't need to be in a sauna every day to see benefits. Even 2–3 sessions per week puts you in the range associated with meaningful cardiovascular and longevity gains. A regular Sweat & Chill session at Suelta is likely one of the highest-return health habits you can build — and it happens to feel incredible.

Sources & Further Reading

→ Rhonda Patrick — FoundMyFitness Sauna Research Hub: https://www.foundmyfitness.com/topics/sauna

→ Patrick & Johnson (2021) — Sauna use as a lifestyle practice to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916

→ Sauna Benefits Deep Dive — MedCram x Rhonda Patrick: https://blog.medcram.com/uncategorized/sauna-benefits-deep-dive-and-optimal-use-with-dr-rhonda-patrick-medcram-found-my-fitness/