Global Sauna Culture: Wellness Rituals and Modern Innovations

Hello, everyone! Today, I’m thrilled to bring you an extraordinary conversation about one of the most ancient yet evolving wellness practices—saunas. Whether you’re familiar with the heat of a traditional Finnish sauna, intrigued by the contrast of cold plunges, or curious about modern infrared technologies, this discussion will open your mind to the full spectrum of what saunas can do for both body and soul.

I’ve invited an exceptional group of experts and enthusiasts, each with their own deep connection to saunas. We’ll hear from the legendary Wim Hof, known for his extreme cold exposure methods, and how he balances it with the heat of the sauna. Joe Rogan, an avid sauna user, will share how it aids his physical recovery and boosts his mental clarity. We also have Dr. Rhonda Patrick, whose scientific research highlights the profound health benefits of saunas, from cardiovascular health to detoxification.

From Finland, the birthplace of sauna culture, Lauri Salovaara and Timo Kaukonen will guide us through the rich traditions and even competitive aspects of the sauna. And from Japan, we’ll hear from Tanaka Katsuki, who brings a creative twist with his manga series on sauna culture and the uniquely Japanese experience of Totonotta, that perfect mental and physical balance after a sauna session.

We’ll explore the timeless rituals passed down for generations, the mental clarity saunas provide, and even the future of sauna technology. Trust me, you’ll be fascinated by how this simple yet powerful practice connects us all, across cultures and through time. So, take a deep breath, imagine that warm sauna heat enveloping you, and join us for this incredible imaginary conversation about the power, the balance, and the beauty of saunas!"

The Healing Power of Heat: Saunas and Physical Well-Being

Nick Sasaki: Welcome everyone, I'm excited to dive into the first topic! Saunas have long been praised for their numerous health benefits, from improving cardiovascular health to aiding muscle recovery. Let's start by hearing from each of you about how saunas have personally impacted your physical well-being. Wim, since you're known for your techniques involving extreme temperatures, would you like to begin?

Wim Hof: Absolutely, Nick. The sauna is like a brother to cold exposure. While cold therapy activates the body’s survival mechanisms, the heat from saunas helps us open up, both physically and mentally. I’ve found that saunas improve blood circulation, which is key to oxygenating the body and aiding recovery after physical exertion. For me, after intense breathing exercises and cold plunges, the sauna balances everything out. The heat detoxifies and restores the body, helping the muscles relax and the joints feel looser. The body feels stronger, more resilient. It's the perfect counterbalance to cold therapy—bringing healing through heat.

Nick Sasaki: That’s fascinating, Wim. I’m curious about the connection between heat and recovery. Joe, you’ve been vocal about the physical benefits of saunas on your podcast. What’s your take on how saunas impact your body?

Joe Rogan: For me, the sauna is a staple, especially after a hard workout or a long day. It’s more than just heat; it’s like a deep cleanse for my body. I train a lot—whether it’s kickboxing or weightlifting—so my muscles take a beating. After a sauna session, I feel the tension melt away. The heat increases my heart rate and blood circulation, which helps get rid of toxins and promotes healing. Saunas speed up muscle recovery and even boost my endurance. It’s like giving your body an internal massage. Plus, the sweat just feels good. It’s not just about feeling better physically but also about resetting and coming back stronger.

Nick Sasaki: Interesting, so it’s like a workout for your internal systems, not just your muscles. Dr. Patrick, you’ve done extensive research on saunas and health. Could you share some scientific insights into how the heat from saunas supports physical well-being?

Dr. Rhonda Patrick: Sure! Saunas have incredible health benefits that are backed by science. One of the most significant benefits is their impact on cardiovascular health. Regular sauna use has been shown to lower blood pressure, improve arterial function, and reduce the risk of heart disease. The heat causes blood vessels to expand, improving circulation, which leads to better oxygenation and nutrient delivery throughout the body. This also aids in muscle recovery, as both Wim and Joe mentioned.

Saunas also activate what's known as heat shock proteins—these proteins help repair damaged cells, reduce inflammation, and protect against muscle degradation. So for athletes or anyone who pushes their body hard, this can be a game-changer. And then there’s detoxification: sweating in the sauna helps the body excrete heavy metals and other toxins, which contributes to overall health.

Nick Sasaki: That’s amazing—so the sauna essentially enhances the body’s natural healing mechanisms. Lauri, Finland is often considered the heart of sauna culture. From your perspective, how does the heat contribute to physical health, especially from a cultural standpoint?

Lauri Salovaara: Yes, Nick, saunas are deeply woven into Finnish life. For us, the sauna is not just a place to relax, but an essential part of maintaining health. Growing up, saunas were part of my weekly routine, and we’ve always believed in their healing power. In Finland, it's common to go to the sauna after physical activity—whether it’s sports, hiking, or even manual labor. The sauna helps the muscles recover faster, and it also improves skin health through sweating, which clears pores.

There’s also something to be said for the mental and physical connection. When you sit in the heat, your body undergoes a transformation—it releases tension, stress, and toxins. It's like pressing the reset button. And for us, this has been passed down through generations. It’s no wonder Finland has some of the healthiest people in Europe.

Nick Sasaki: That’s really powerful, Lauri. It sounds like it’s not just about physical recovery, but an entire lifestyle of wellness. Timo, as someone who’s competed in sauna championships, what’s your experience with the physical effects of saunas?

Timo Kaukonen: Nick, saunas are a way of life for me, and as Lauri mentioned, they’ve always been a part of Finnish culture. In sauna competitions, we push the limits of what the body can handle in terms of heat. But even outside of competitions, I’ve seen the physical benefits firsthand. For example, when I was training for competitions, I used the sauna as part of my fitness regimen. The heat toughens you up, but it also heals. After a tough workout, the sauna speeds up recovery, flushes out toxins, and strengthens the immune system. And, of course, it enhances endurance. You train your body to adapt to extreme conditions, which translates to resilience both inside and outside the sauna.

Nick Sasaki: That’s impressive, Timo. The sauna really seems to serve as both a healer and a trainer for the body. Tanaka, in your manga Sauna no Kamisama, you portray the spiritual side of saunas, but how do you see the heat contributing to physical well-being?

Tanaka Katsuki: For me, the physical and spiritual benefits are deeply connected. The heat from the sauna warms the body to its core, loosening tight muscles and joints. But it’s more than that—it’s the way the heat circulates through you, pushing out not just toxins but the fatigue of everyday life. In Japan, we have a word—Totonotta—which describes the feeling of being perfectly aligned, physically and mentally, after a sauna session. It’s like your body has reset itself. The heat works on both levels, helping the muscles recover and the mind to relax, creating an overall sense of balance and well-being.

Nick Sasaki: It’s clear that saunas offer a range of physical benefits, from improving circulation to speeding up recovery. It’s also fascinating how the experience of the heat is universal yet personal to each of you. Thank you all for sharing your insights on the healing power of saunas and how they’ve impacted your physical well-being.

Let's continue to explore how the sauna culture extends beyond the physical and into the realm of mental clarity in our next topic.

Mental Clarity and the Totonotta Experience: The Sauna as a Mental Reset

Nick Sasaki: Saunas are well-known for their physical benefits, but many people talk about the mental clarity and relaxation that come afterward, something the Japanese call Totonotta. How does the sauna help reset your mind and bring that sense of mental alignment? Tanaka, since Totonotta is so central to Japanese sauna culture, would you like to start by explaining what it means to you?

Tanaka Katsuki: Sure, Nick. Totonotta is a special word in Japan that’s hard to translate directly, but it describes that perfect moment after you leave the sauna, where your mind and body are completely aligned. The heat clears your mind and empties out the stress, and when you finally cool down, you feel reborn. It’s a kind of clarity that is not just physical but mental, a sense of being in harmony with yourself and the world. In my manga, Sauna no Kamisama, I tried to capture this feeling—this moment when you realize you’re completely reset, with a fresh perspective. The sauna acts like a mental cleanse for me. When I’m feeling overwhelmed or creatively blocked, I go to the sauna to clear my head, and that feeling of Totonotta gives me the clarity to start fresh.

Nick Sasaki: That’s a beautiful way of putting it, Tanaka. The concept of Totonotta feels very universal—something we all seek, even if we don’t have the exact word for it. Joe, you’ve spoken about how the sauna helps you mentally unwind. Can you share more about how it contributes to your mental clarity?

Joe Rogan: Yeah, man, I love that Totonotta concept. It’s exactly what I feel after a sauna session. For me, saunas are the ultimate mental reset button. I often go in there after a long day, especially when my mind is racing. You sit in the heat, and at first, all your thoughts are buzzing—stuff about work, life, whatever—but after 10 minutes, something happens. It’s like the heat forces you to slow down, and your mind just empties out. It’s almost meditative. By the time I’m done, I’m in a completely different headspace. The mental clarity I get is unreal. It helps me focus and feel like I’ve wiped the slate clean. Sometimes the hardest part of my day is just sitting with my thoughts, and the sauna gives me that space to let everything go.

Nick Sasaki: I love that. It’s like the sauna strips away the noise and helps you reset mentally. Wim, you’ve talked about how saunas complement your breathing and cold exposure techniques. How do they contribute to your mental clarity?

Wim Hof: Yes, Nick, saunas are an integral part of mental cleansing for me. The heat brings you into the present moment. When you’re in that intense heat, you have no choice but to be here, now. The body is sweating, the heart is pumping, and you’re completely aware of your surroundings. That’s where the clarity comes from—being fully present. After I’ve gone through the heat and followed it with a cold plunge, my mind feels clear, almost euphoric. There is a deep sense of peace and connection to life. It’s like the mind quiets down, and you’re left with this profound sense of simplicity and focus. The sauna is a tool that, when combined with breathing and cold, can elevate your mental state to a new level of clarity and presence.

Nick Sasaki: That makes sense, Wim. The heat, combined with breathwork and cold, brings everything into sharp focus. Dr. Patrick, from a scientific perspective, how does the sauna affect the brain and mental clarity?

Dr. Rhonda Patrick: Saunas have a fascinating effect on mental clarity because of the physiological responses they trigger. When you’re in the heat, the body produces endorphins, which are the feel-good chemicals that promote relaxation and reduce stress. Saunas also increase the production of norepinephrine, which is a hormone that improves focus and attention. So, there’s a biological basis for the mental clarity people experience after a sauna session.

Additionally, saunas can help reduce anxiety and depression. Studies have shown that regular sauna use lowers cortisol levels, which is the hormone responsible for stress. This reduction in stress hormones allows the brain to relax and recover, which results in that feeling of mental clarity and refreshment. It’s like the sauna gives your mind a break from all the external stressors, which explains why people like Wim and Joe talk about feeling more focused and present afterward.

Nick Sasaki: So, there’s a clear scientific link between saunas and mental clarity, especially through the release of hormones like norepinephrine and endorphins. Lauri, how does this mental reset through the sauna manifest in your daily life?

Lauri Salovaara: In Finland, the mental benefits of the sauna are just as important as the physical ones. I’ve always found that when I go into the sauna, it’s a time to quiet my mind. It’s a kind of meditation, where you can really be with your thoughts, or let them go completely. For many Finns, saunas are a place to reflect and relax after a long day. You enter the heat with your mind full of thoughts, but by the time you leave, those thoughts have untangled themselves. I often get my clearest ideas or solutions to problems after a sauna session. It's a complete mental reset.

Nick Sasaki: That mental reset really seems to resonate with everyone. Timo, in your sauna championships, the experience is more intense, but do you also feel that sense of mental clarity?

Timo Kaukonen: Absolutely, Nick. Even in the intensity of the sauna championships, mental clarity is crucial. You have to stay calm and focused in extreme heat, and that requires a clear mind. But beyond the competitions, I use the sauna to balance myself mentally. After a long day or when I’m feeling stressed, the sauna helps me release the tension. The heat clears my mind and brings me back to a centered place. Like Lauri said, it’s almost meditative. Afterward, you feel light, both mentally and physically, like a weight has been lifted. That’s the power of the sauna—it resets you, inside and out.

Nick Sasaki: I love how the sauna serves as both a mental and physical reset for all of you. It’s fascinating to hear how universally it’s seen as a tool for mental clarity, whether through the release of stress, hormones, or simply being in the present moment. Thank you all for sharing your experiences with the Totonotta effect and how the sauna brings a mental reset into your lives.

Combining Cold and Heat: The Perfect Balance

Nick Sasaki: Now let’s jump into our third topic—Combining Cold and Heat: The Perfect Balance. We’ve talked about the benefits of the sauna for both physical well-being and mental clarity, but there’s a growing trend of alternating between heat and cold exposure to amplify these benefits. Wim, this is right up your alley. You’re famous for your cold exposure techniques. How do you see the balance between cold and heat when it comes to saunas?

Wim Hof: Ah, Nick, this is where the magic really happens! The balance between heat and cold is powerful—it’s like a dance of extremes. Heat from the sauna opens up the body, relaxes it, and detoxifies. But the cold, when you plunge into ice water or take a cold shower right after, shocks the system in the best way possible. Your blood vessels constrict, your heart pumps harder, and all that blood flow from the heat gets forced back to the core. The cold resets the nervous system. After the initial shock, you feel this surge of energy, almost like a natural high. The combination of the two—heat followed by cold—creates an incredible flow in the body and mind. It strengthens your immune system, boosts recovery, and gives you a deep sense of clarity and resilience. It’s the yin and yang of wellness.

Nick Sasaki: That balance you describe really brings out the best in both heat and cold. Joe, I know you’ve embraced the contrast of cold plunges and saunas as well. How does alternating between the two enhance the experience for you?

Joe Rogan: Yeah, Wim nailed it. There’s something primal about going from hot to cold. I have a sauna and a cold plunge at home, and I alternate between the two regularly. What I love about it is that you get to push your body to the edge, but in a controlled way. The heat gets your blood pumping and relaxes your muscles, and the cold just slaps you awake. It’s like you’re waking up every cell in your body. After the sauna, when you hit the cold, there’s this instant shock, and then everything feels alive. Your mind clears, your body feels more agile, and you get this deep sense of recovery. It’s like you’re challenging your body, and in doing so, you become stronger—mentally and physically. Plus, it’s super relaxing afterward. I get the best night’s sleep after a few rounds of sauna and cold plunge.

Nick Sasaki: So, it’s about the challenge and how your body responds, growing stronger through contrast. Dr. Patrick, can you explain what’s happening biologically when people alternate between heat and cold exposure?

Dr. Rhonda Patrick: Absolutely. What’s happening on a biological level is fascinating. When you go from heat to cold, you’re essentially putting your body through controlled stress, which triggers a process called hormesis. This is the body’s way of adapting to low levels of stress by making itself stronger. For example, in the heat, your body releases heat shock proteins, which help repair damaged cells and reduce inflammation. It also increases your heart rate, improving cardiovascular function.

When you shift to cold, it triggers the release of norepinephrine, a hormone that sharpens focus, reduces pain sensitivity, and boosts mood. The cold also constricts blood vessels, which helps flush out the blood that was pooling in your muscles during the sauna. This alternation between dilating and constricting blood vessels creates a kind of "vascular workout," which improves circulation and strengthens the cardiovascular system. Plus, it enhances recovery by reducing inflammation and muscle soreness. The balance of heat and cold optimizes your body’s ability to adapt to stress, which is why people feel so energized and rejuvenated after alternating between the two.

Nick Sasaki: That’s amazing. So, it’s not just about feeling good—it’s about building resilience through controlled stress. Lauri, how is this heat-and-cold contrast incorporated into Finnish sauna traditions?

Lauri Salovaara: In Finland, we’ve been doing this for centuries. The sauna is always followed by a cold plunge—whether it’s into a lake, the snow, or a cold shower. It’s part of the ritual. You sit in the heat until your body is drenched in sweat, and then you step outside into the cold, sometimes jumping right into an icy lake. The feeling is invigorating. It’s like your body wakes up, and your mind feels sharper. The contrast between heat and cold gives you a sense of balance and completeness. Afterward, you feel calm, yet fully alive. It’s a tradition we take seriously, and it’s something we pass down through generations because we believe in its health benefits—physically and mentally. For Finns, this practice is more than just relaxation; it’s a way to strengthen the body and refresh the mind.

Nick Sasaki: It sounds like a true cultural practice rooted in balancing extremes. Timo, as someone who has competed in sauna championships, how do you incorporate the cold into your routine, and how does it benefit you?

Timo Kaukonen: For me, the balance between heat and cold is crucial, especially during training and competition. In the sauna championships, you’re pushing your body to its limits in extreme heat. But afterward, the cold is what brings you back to balance. When you go from the heat of the sauna to a cold plunge, it helps the body recover faster. It reduces the inflammation caused by the heat and lowers your core body temperature. The cold resets everything. It’s almost like waking up after a deep sleep—your mind is clear, your body feels refreshed, and the heat-induced fatigue is gone. It’s also mentally stimulating because the shock of the cold makes you feel alive, alert, and focused. I use this balance between heat and cold regularly to maintain my resilience, both mentally and physically.

Nick Sasaki: It’s incredible to hear how the extremes of heat and cold work together to create that sense of balance. Tanaka, in Japan, how do people combine the sauna with cold immersion, and how does it affect your sense of Totonotta?

Tanaka Katsuki: In Japan, the combination of heat and cold is becoming more popular. After a session in the sauna, it’s common to take a dip in a cold bath or shower. This contrast sharpens the experience of Totonotta. You step out of the heat, your body feels heavy and relaxed, and then the cold shock hits you—it’s as if your senses are heightened. The cold brings clarity and wakes you up from the deep relaxation of the sauna. When you return to the heat after the cold, you feel the full effects of both. The sauna makes you calm and balanced, while the cold gives you energy and mental clarity. This cycle of heat and cold is the perfect way to reset your body and mind, and it amplifies that feeling of alignment we call Totonotta. You feel like a new person afterward.

Nick Sasaki: It seems like this practice of alternating between heat and cold really amplifies both the physical and mental benefits, creating a complete sense of renewal. The idea of balancing extremes—whether through the Finnish tradition, competitive training, or the Japanese concept of Totonotta—is a common theme here. Thank you all for sharing your insights on this perfect balance between heat and cold.

Sauna Rituals Around the World: Cultural Differences and Traditions

Nick Sasaki: Alright, now that we’ve explored the healing power of saunas and the balance between heat and cold, let’s dive into our fourth topic—Sauna Rituals Around the World: Cultural Differences and Traditions. Saunas are a global phenomenon, but each culture has its unique way of embracing this practice. Let’s explore how saunas are used in different parts of the world, and what rituals or traditions are tied to them. Lauri, since Finland is often considered the heart of sauna culture, could you start by telling us about the Finnish sauna tradition?

Lauri Salovaara: Of course, Nick. In Finland, the sauna is more than just a place to relax—it’s part of our identity. We have a saying, "The sauna is the poor man’s pharmacy," meaning it’s a place for both physical and mental healing. For us, the ritual is simple but profound. Traditionally, we’ll heat the sauna with a wood-burning stove, though modern electric saunas are common now. It’s typical to go in and out of the sauna multiple times, sweating it out in the heat and then cooling off outside or, if possible, plunging into a cold lake or rolling in the snow.

There’s also a social aspect to it. Saunas are a place for deep conversation, bonding, and even business discussions. In many Finnish families, it’s common to spend time together in the sauna. In the past, women would even give birth in saunas because it was the cleanest place in the home. The sauna is sacred, but it’s also casual—it’s just part of everyday life for us. We use it for relaxation, cleansing, and even for mental clarity, as we’ve discussed before. I can’t imagine a life without it.

Nick Sasaki: That’s fascinating, Lauri. It sounds like the sauna is intertwined with almost every aspect of Finnish life. Timo, do you have anything to add about Finnish sauna rituals, especially considering your experience in sauna competitions?

Timo Kaukonen: Yes, Lauri captured it well. Saunas are so much more than just a physical practice—they’re part of our cultural fabric. For me, competing in sauna championships, I experienced the more extreme side of sauna culture. But even in competitions, there’s a deep respect for the tradition. The ritual of heating up, cooling down, and repeating the process is something that’s ingrained in us from childhood. Competitions aside, I always go back to the core of what a sauna means: it’s a place to cleanse, to reset, and to connect with yourself and others. In a way, even the most intense heat in a competition still feels rooted in that sense of cultural tradition and respect for the sauna.

Nick Sasaki: It’s amazing how deeply the sauna tradition runs in Finland, from the everyday family experience to the more extreme practices in competitions. Tanaka, in Japan, the sauna culture is relatively new compared to Finland. How are saunas becoming part of Japanese life, and are there any unique rituals that come with it?

Tanaka Katsuki: Yes, saunas in Japan have grown in popularity, especially in recent years. Historically, Japan has had a strong bathing culture with hot springs, or onsen, and public baths called sento. The sauna culture has emerged alongside these, and now we see saunas becoming an important part of the modern wellness experience in Japan. One unique aspect of Japanese sauna culture is the concept of Totonotta, which we’ve discussed earlier.

The ritual in Japan often involves multiple rounds of sauna followed by a cold bath or shower, and this contrast creates the sense of perfect harmony—both mentally and physically. Many Japanese sauna-goers are very intentional about the cycle: spending time in the sauna, cooling off, hydrating, and then resting quietly afterward. It’s not just about sweating—it’s a meditative practice. Another interesting point is that saunas are often found in sento or onsen facilities, so people tend to combine sauna use with traditional Japanese bathing rituals, making the whole experience more holistic and restorative.

Nick Sasaki: That’s really interesting, Tanaka. It seems like Japan is blending its traditional bathing practices with the sauna experience to create something unique. Wim, in terms of your own personal experiences, how does sauna culture differ around the world from your perspective?

Wim Hof: I’ve been to saunas all over the world, and each culture brings something different to the table, which is beautiful to see. In places like Finland, the sauna is deeply ingrained in everyday life, and people use it as a way to connect with themselves and with nature. When I’ve experienced Russian banyas, for instance, it’s a bit more intense. They use venik—birch branches—to beat the body, which increases blood circulation and helps detoxification. It’s almost like a massage, but combined with the heat, it takes the experience to another level.

In other parts of the world, saunas are often seen as a luxury or a wellness trend, but in cultures where it’s part of the lifestyle, like in Finland and Russia, it’s so much more than that. It’s about healing, resilience, and connection with the body. I’ve seen modern saunas that use infrared heat, which is a different experience from the traditional steam or dry saunas. But no matter where you go, the sauna is always about balance—between heat, cold, body, and mind. Each culture has its own rituals, but they all share that core element of using heat to cleanse and rejuvenate.

Nick Sasaki: That’s fascinating, Wim. I love how you’ve explored different sauna cultures and how they use variations like the banya in Russia. Joe, you’ve talked about using saunas as part of your wellness routine. What are your thoughts on the different sauna traditions around the world?

Joe Rogan: Yeah, I love learning about different sauna traditions. One of the things I find most interesting is how some cultures, like Finland, have made the sauna a part of everyday life, while in places like the U.S., it’s more of a luxury or something associated with gyms and spas. For me, I use the sauna as a personal wellness tool, but I love the idea of making it more of a ritual. Hearing Lauri and Timo talk about how ingrained saunas are in Finnish life makes me want to bring more of that into my own routine.

I’ve also been fascinated by the Russian banya tradition. I had a chance to experience it once, and the whole birch branch thing is wild. It’s intense, but it makes you feel amazing afterward. The thing that stands out to me across all these traditions is that, no matter where you go, people recognize the power of the sauna. Whether it’s a place for deep conversation like in Finland or more of a social experience in Japan, people use saunas to reset, both physically and mentally. I think we can learn a lot from these different approaches.

Nick Sasaki: It’s great to hear how different cultures use saunas not just for physical health but also as part of their social and mental routines. Dr. Patrick, how do you see these different rituals and practices influencing the way we understand the health benefits of saunas?

Dr. Rhonda Patrick: What’s interesting is that, regardless of the specific rituals or traditions, the core health benefits of saunas remain consistent across cultures. The way different societies integrate saunas into their routines—whether it’s the Finnish tradition of family saunas, the Russian banya, or the emerging sauna culture in Japan—each brings its own unique perspective. But at the biological level, the benefits are universal: improved cardiovascular health, detoxification, stress relief, and enhanced mental clarity.

What I find particularly intriguing is how these cultural practices highlight the social aspect of saunas. In Finland, for example, saunas are not just about solitary relaxation—they’re about connecting with others. The same can be said for Japan, where saunas are often part of a larger communal bathing experience. This social component adds another layer of benefit, especially in terms of mental health and well-being. It’s a reminder that saunas aren’t just about heat—they’re about community, tradition, and holistic health.

Nick Sasaki: It’s clear that saunas mean different things to different cultures, but they all share that central theme of healing and connection, both internally and with others. Thank you all for sharing these incredible insights into sauna rituals around the world.

The Future of Saunas: Evolving Technologies and Modern Trends

Nick Sasaki: For our final topic, let’s look ahead at the Future of Saunas: Evolving Technologies and Modern Trends. While the sauna is rooted in tradition, there have been many innovations in recent years, from infrared saunas to portable options. Let’s discuss where we think sauna culture is headed and how new technologies might change the way we experience them. Dr. Patrick, since you’re up-to-date on health research, could you start by sharing some insights into these emerging sauna technologies?

Dr. Rhonda Patrick: Absolutely, Nick. In recent years, we’ve seen some significant advancements in sauna technology, particularly with the rise of infrared saunas. Unlike traditional saunas, which use heated air or steam to warm the body, infrared saunas use infrared light to directly heat the body. This allows for a lower ambient temperature while still providing many of the same benefits, such as increased circulation, detoxification, and relaxation.

What’s really interesting about infrared saunas is that they can penetrate deeper into the skin, which may enhance detoxification and provide more targeted relief for sore muscles and joint pain. Some research also suggests that infrared saunas can stimulate the production of collagen, which has skin health benefits. Additionally, because they operate at a lower temperature, they might be more accessible to people who can’t tolerate the high heat of traditional saunas. We’re also seeing more research into the cardiovascular benefits of saunas, with some studies showing that regular sauna use can reduce the risk of heart disease and stroke.

On the tech side, we’re seeing saunas become more personalized. Many infrared saunas now come with customizable settings, including light therapy options and built-in sound systems for a more holistic wellness experience. As saunas continue to evolve, we’ll likely see more integration of these types of wellness technologies, making them an even more effective tool for health and longevity.

Nick Sasaki: That’s fascinating. So infrared saunas might be expanding the range of people who can enjoy the benefits of saunas, especially with the added technological features. Wim, I know you focus on natural elements like cold exposure and heat, but how do you see the role of new technologies in the future of sauna culture?

Wim Hof: Yes, Nick, I’ve always emphasized the power of nature—cold water, the sun, the air, and, of course, heat from saunas. But I see the value in these new technologies, like infrared saunas, especially if they help more people experience the benefits. It’s about making the sauna accessible to a wider audience, and if technology can do that, I’m all for it. What’s most important is that people use the sauna to connect with their bodies, to reset, to heal, and to find mental clarity.

I think the future of saunas will be a combination of traditional methods with modern convenience. Portable saunas, for example, are becoming more common, and that’s a great way for people who live in cities or don’t have access to large sauna spaces to still get the benefits. But for me, it’s always about connecting with nature. Whether it’s in a modern infrared sauna or a traditional wood-burning sauna by a lake, the principle remains the same: you are using heat to bring your body into balance. If the technology helps more people reach that state, then it’s a positive step forward.

Nick Sasaki: I like how you’re blending tradition with innovation. The core benefits stay the same, but technology opens up more possibilities. Tanaka, in Japan, saunas are becoming more popular, especially with younger generations. How do you see technology shaping the future of sauna culture in Japan?

Tanaka Katsuki: Yes, saunas are definitely gaining popularity in Japan, especially among younger people who are looking for new ways to relax and take care of their health. One of the big trends we’re seeing in Japan is the rise of urban saunas. These are smaller, more accessible saunas that are often located in city centers. Some are even combined with co-working spaces, where people can take breaks from work to refresh themselves in the sauna.

Technology is playing a big role in this, too. Many of these new saunas are equipped with features like personal temperature controls, sound systems, and even virtual reality. There’s one sauna I’ve visited that offers a guided meditation experience using VR while you’re in the heat. It’s an interesting fusion of traditional sauna practices with modern technology.

In Japan, we also see a lot of integration with tech when it comes to monitoring your health. Some saunas are connected to apps that track your heart rate, temperature, and time spent in the sauna, so you can optimize your session for maximum benefit. For the younger generation, these features make the sauna experience more interactive and personalized, which is part of what’s driving its popularity here.

Nick Sasaki: That’s incredible! Combining saunas with technology like virtual reality or health tracking apps really opens up a whole new dimension for the experience. Joe, I know you’ve embraced a lot of modern wellness trends. What do you think the future of saunas looks like, particularly with the rise of high-tech saunas?

Joe Rogan: Yeah, I’ve definitely seen some of these high-tech saunas popping up, and I think it’s really cool. I’m a huge fan of infrared saunas, especially for recovery. What I like about them is that they’re more accessible for people who might not enjoy the intense heat of a traditional sauna. The lower temperature still gives you all the benefits, but it’s less taxing on the body, so it’s a great option for people who are newer to saunas or have health concerns.

I also think we’re going to see more portable options, as Wim mentioned. People want convenience, especially those living in cities or apartments where they might not have the space for a full traditional sauna. The idea of having a personal, portable sauna that you can set up at home is amazing. I’ve seen some really good ones that are compact but still effective.

Another trend I’m seeing is people combining saunas with biohacking. You can add in things like red light therapy, PEMF (pulsed electromagnetic field) mats, or even specific sound frequencies to enhance the experience. I’ve played around with a lot of this stuff, and while it’s not for everyone, it does take the sauna experience to another level. The future of saunas is definitely going to be a blend of tradition with cutting-edge technology, and I’m all for it.

Nick Sasaki: That’s a great point, Joe. As people continue to explore biohacking and wellness trends, saunas will likely become more integrated with other technologies. Timo, you’ve spent a lot of time in traditional saunas, especially in competitions, but how do you see the future of saunas evolving?

Timo Kaukonen: I think the future of saunas will be a balance between tradition and modern technology. There’s something sacred about the traditional sauna experience—whether it’s the wood-burning stove, the smell of the steam, or the ritual of going in and out of the heat. But I also see the value in modern innovations. Infrared saunas, for example, provide a different kind of heat that can be more gentle on the body while still offering the benefits we’ve talked about.

I’m particularly interested in how technology can enhance recovery. As someone who’s pushed my body to the extreme in sauna competitions, I see how innovations like cold plunges and heat therapy can be combined with modern tools to improve recovery times and overall well-being. I think we’ll see more hybrid saunas that combine the best of both worlds—traditional steam and modern infrared or light therapy.

But no matter how advanced the technology gets, I believe the essence of the sauna will remain the same. It’s a place for healing, for connection, and for renewal. Whether you’re in a high-tech sauna with all the gadgets or a simple wooden sauna by a lake, the core experience will always be about finding balance and clarity.

Nick Sasaki: That’s a great perspective, Timo. It sounds like the future of saunas will blend tradition with innovation, offering more options for people to enjoy the benefits. Lauri, as someone who comes from a culture with deep sauna traditions, how do you feel about these modern trends and technologies?

Lauri Salovaara: I think it’s exciting to see how saunas are evolving, but I also feel strongly about preserving the traditional elements. In Finland, we’ve used saunas the same way for hundreds of years, and there’s something timeless about the experience. That said, I do see a lot of potential in modern technologies. Infrared saunas, for example, offer an alternative for people who can’t handle the high heat of a traditional sauna, and that’s a good thing because it allows more people to experience the benefits.

I also see a trend toward more sustainable and eco-friendly saunas. With the rise of climate consciousness, there’s been a focus on building saunas that are energy-efficient, using renewable materials, and even incorporating solar power. I think this is where the future of saunas could really take off—combining the wisdom of tradition with the innovation of modern, sustainable practices.

At the end of the day, whether you’re using an advanced infrared sauna or sitting in a wood-burning sauna by the lake, what matters most is the feeling you get. That sense of relaxation, clarity, and connection to yourself—that’s timeless, and it’s what will keep sauna culture alive, no matter how much technology changes.

Nick Sasaki: I love that vision of the future—keeping the essence of the sauna alive while integrating sustainable technologies and making the experience more accessible to everyone. Thank you all for sharing your thoughts on how saunas are evolving and where they might go in the future.

This has been an incredibly insightful conversation about the future of saunas, from embracing modern technologies like infrared and portable saunas to preserving the sacred, traditional practices that have lasted for centuries. It’s clear that while innovation plays a big role in expanding access and enhancing the sauna experience, the core values of relaxation, healing, and connection remain at the heart of sauna culture.

As we’ve explored, whether it’s through advanced biohacking, cultural rituals, or simple moments of quiet reflection, the sauna continues to be a place where people can reset both physically and mentally. Each of you has brought unique perspectives to the table, from traditional practices to cutting-edge technology, and it’s exciting to think about how sauna culture will continue to grow and evolve worldwide.

Thank you all for joining this conversation—Wim Hof, Joe Rogan, Dr. Rhonda Patrick, Lauri Salovaara, Timo Kaukonen, and Tanaka Katsuki. Your insights into the healing power of heat, the balance between cold and heat, and the evolving future of saunas have given us a deeper appreciation for the versatility and impact of saunas in our lives.

I’m looking forward to seeing where the sauna experience goes next, and how each of you continues to incorporate it into your personal journeys and wellness practices. Thanks again for sharing your love for the sauna and the sense of balance it brings. Let’s all find a moment of Totonotta in our next sauna session.

This concludes our conversation on the future of saunas, but I’m sure the benefits will continue to be felt and explored for generations to come.

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