A Hot Topic for Health

Below is an excerpt from the latest edition of Longevity Lens, CerePro's bi-monthly newsletter exclusively available to premium members of our Longevity Community. This issue explored controlled, yet extreme temperature exposure as a longevity tool. We start of hot, diving deep into the science of saunas. Staying on theme, we touch on sweat-inducing exercise and spicy foods. We then cool things down by closing with ice baths, optimal sleeping conditions, and freezing produce for nutritional quality.

"Saunas originated in Finland over 2,000 years ago. In their earliest form, saunas—derived from the Finnish word savu, meaning smoke—were simple pits where stones were heated by fire. These spaces created a clean, sterile environment ideal for childbirth and treating the sick. They also served as gathering spots to celebrate holidays, mark special events, and socialize.

Sauna use remains a true cornerstone of Finnish culture today. In 2020, Finnish sauna culture was inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity—the first Finnish element to earn this honor. The list celebrates traditions, skills, and knowledge vital to communities in over 150 countries. With roughly 3 million saunas for a population of about 5.6 million, Finland has nearly one sauna for every two people. Many sources say there are more saunas than cars in Finland!

Fittingly, much of the groundbreaking science on sauna benefits also comes from Finland. These studies consistently show that regular sauna use supports longevity through a variety of powerful biological mechanisms, such as activation of heat shock protein (HSPs) and production of brain-derived neurotrophic factor (BDNF).

The upregulation of BDNF—a crucial protein that supports neurogenesis, neuroplasticity, learning, and memory—in response to elevated temperatures is a clear example of hormesis. Hormesis is the biological phenomenon in which low-dose exposure to a beneficial stressor—known as eustress—triggers an adaptive, protective response at the cellular level, helping the body better withstand future challenges. Heat stress from saunas (and hot tubs) serves as this eustress, activating cellular pathways that promote long-term protection—including boosting BDNF to enhance brain resilience. For example, head-out immersion in hot water (a model similar to a hot tub) increased BDNF levels by 66% immediately after a 20-minute session in 108°F water, with the elevation persisting at 15 minutes post-immersion (Kojima et al., 2018). Upregulation of BDNF through heat stress helps strengthen brain health over time and protect against neurodegeneration."

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