What the Science Says About Sauna for Longevity: Infrared vs. Traditional

Sauna is everywhere in the longevity conversation, but are all saunas actually doing the same thing? In this episode, Dr. Kara Fitzgerald sits down with Sunlighten co-founder Connie Zack to unpack the science of infrared sauna vs. traditional Finnish sauna, how different wavelengths of infrared and red light interact with the body, and what the research suggests about cardiovascular health, mitochondrial function, recovery, metabolism, and healthy aging.

They explore the important distinction between heat therapy and light therapy, including far-, mid-, and near-infrared wavelengths and red light, why wavelength, dose, and proximity matter, and how these modalities may be used together. They also discuss practical sauna protocols, including how long and how often to use infrared sauna, and why hotter isn't necessarily better.

In this episode, you'll learn:

How infrared sauna differs from traditional Finnish saunaWhy heat therapy and light therapy affect the body differentlyThe differences between far-, mid-, and near-infrared lightHow near-infrared and red light interact with mitochondria and cellular energyWhat research suggests about infrared sauna and cardiovascular functionEmerging research on photobiomodulation and metabolic healthHow long and how often to use infrared saunaWhy hydration, minerals, dose, and personalization matterWhether combining infrared heat with near-infrared and red light may offer additional benefits

Full show notes + references: https://www.drkarafitzgerald.com/fxmed-podcast/

*GUEST DETAILS*

Connie Zack is the co-founder of Sunlighten. After witnessing her brother’s health transformation through infrared therapy, she and her husband, Aaron, left careers in pharmaceuticals to focus on infrared light and heat. Over more than 25 years, Connie has become a leading expert in the field, working alongside researchers and clinicians to advance understanding of how infrared therapy can support healthspan and whole-person wellness.

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