Name: 三溫暖真的對你有益嗎？(90天實測)！ (Is Sauna ACTUALLY Good For You? (90-Day Experiment))
Uploaded: 2025-12-12T21:35:54.000Z
Duration: 17 min 3 s

Look guys, I've done a lot of crazy stuff when it comes to health protocols.

各位，我在健康協議上做過很多瘋狂的事。

I've injected millions of young Swedish bone marrow into my joint, I removed all the plasma from my body, I spent 9,500 minutes in a hyperbaric oxygen therapy chamber, and

我在關節裡注射了數百萬份年輕瑞典人的骨髓，我移除了體內所有血漿，我在高壓氧氣治療艙裡待了 9,500 分鐘，

我甚至用自己的太陽當作我的血液。

But one thing I haven't tried yet, which is one of the oldest of all therapies, is a hotbox.

但有一件事我還沒試過，這也是最古老的療法之一，就是烤箱。

Sauna has become insanely popular over the past couple years.

三溫暖在過去幾年變得非常受歡迎。

Regular sauna use reduced all cause mortality.

定期使用三溫暖可降低全因死亡率。

To explain, let's look at the origins of sauna in Finland.

為了說明這一點，我們來看看三溫暖在芬蘭的起源。

There are 5.5 million Finnish, but 3 million saunas, that's almost as many saunas as cars.

芬蘭有 550 萬人口，卻有 300 萬間三溫暖，三溫暖的數量幾乎跟汽車一樣多。

90% of these fins do sauna at least one time per week.

這群芬蘭人有 90% 每週至少做一次三溫暖。

And because of this, it makes sense that nobody's done more experimentational work on saunas than the Finnish.

是以，這也說得通，沒有人比芬蘭人對三溫暖做過更多實驗性的研究了。

尤其是關於熱暴露對健康的影響。

Multiple long term studies linked four or more sessions of dry finished sauna per week, with a 40% reduced risk of all cause mortality.

多項長期研究顯示，每週進行四次或更多次的乾式芬蘭三溫暖，全因死亡率可降低 40%。

In other words, they were about 40% less likely to die from anything during the study.

換句話說，在研究期間，他們死於任何原因的機率大約低了 40%。

And to give you context on how big it is, a 40% reduction in all cause mortality exceeds data around exercise and a Mediterranean diet.

為了讓大家瞭解這個數字有多大，全因死亡率降低 40% 的數據，甚至超越了運動和地中海飲食的研究結果。

It's only matched by either losing weight when you're obese or by quitting smoking.

只有在肥胖者減重或戒菸時，才能看到類似的數據。

Now this sounds great, but here's the caveat.

聽起來很棒，但這裡有個但書。

Most of these studies were done on the Finnish in Finland.

大部分的這些研究都是在芬蘭的芬蘭人身上進行的。

Finland has a relatively small gene pool.

那麼，其他人也會有相同的反應嗎？

Fins live in a very cold climate and often cold plunge after sauna.

芬蘭人居住在非常寒冷的氣候，而且經常在三溫暖後進行冷水浴。

Jumping into ice holes is basically a national sport.

跳進冰水裡基本上是他們的國民運動。

So does sauna still work without cold exposure?

那麼，沒有冷水浴，三溫暖還有效果嗎？

And even more importantly, sauna triggers some of the same effects as exercise.

而且更重要的是，三溫暖會觸發一些和運動一樣的效果。

Faster circulation, sweating, higher heart rate.

更快的循環、排汗、更高的心率。

So would sauna add anything on top of my daily workouts?

所以三溫暖會對我每天的鍛煉有額外的幫助嗎？

Or does it mainly help people who don't exercise much?

還是它主要幫助那些不太運動的人？

It's for these reasons that I didn't prioritize doing sauna.

基於這些原因，我過去並沒有把三溫暖放在優先順位。

We prioritized other therapies for the past couple years.

過去幾年我們優先考慮了其他治療。

But that change when my lead physician, Dr.

但情況改變了，當我的首席醫師 Mike Mallon 醫師加入我，並說：「Brian，立刻去使用三溫暖。」

Mike Mallon joined me and said, Brian, get the sauna right now.

因為它的好處實在太好了，不能忽略。

Sauna is like I feel like as soon as I started working with Brian, I was like, why aren't we doing sauna?

三溫暖對我來說，就像我開始和 Brian 一起工作時一樣，我當時就想，為什麼我們不做三溫暖呢？

So like all things blueprint, we went to the scientific literature and we said, what is the best 30 day protocol to implement?

所以就像 Blueprint 的所有事情一樣，我們去查閱了科學文獻，然後說，要實施的最佳 30 天協議是什麼？

I'd do dry finish sauna and get one installed at my house.

我會做乾式芬蘭三溫暖，並在家裡安裝一臺。

Each session would last 20 minutes at 200 degrees Fahrenheit, 83 degrees Celsius, and

每次療程持續 20 分鐘，溫度為攝氏 200 度（華氏 83 度），

This matches the study data that saw all cause mortality drop by an extra 16% for people who did four to seven sessions per week instead of two to three.

這與研究數據相符，研究顯示每週進行四到七次三溫暖的人，全因死亡率比每週進行兩到三次的人額外降低了 16%。

I'm going to finish strong, then we're going to head off to the sauna.

我要有力地完成，然後我們就要去三溫暖了。

It's according to the evidence and like also that matches my subjective feeling.

這符合證據，也符合我的主觀感受。

So when you get to, you know, the minute, 16, 17, you're pretty much done.

所以當你來到 16、17 分鐘的時候，你就差不多可以出來了。

You can't take electronics in there because they will die.

你不能把電子產品帶進去，因為它們會壞掉。

I'm going to start the timer for 20 minutes and I'm going to put it right here so I can see it, so I know when to come out.

我要設定 20 分鐘的計時器，然後把它放在這裡，這樣我就可以看到，知道什麼時候該出來。

When I had done sauna before, it was something like 120 to 140, 145 degrees.

我以前做三溫暖的時候，大概是 120 到 140、145 度。

When you go in, it's hot enough that actually if you put an egg white in there, the egg white would actually be hardened by the end.

當你進去的時候，溫度夠高，如果你把蛋白放進去，蛋白最後會凝固。

So after this first sauna session, I had a few problems arise.

所以，在第一次三溫暖之後，我遇到了一些問題。

I did not know that 200 degrees Fahrenheit was a fire breathing dragon situation.

我沒想到 200 華氏度根本就是一條噴火龍的等級。

The second thing that happened, it was so hot and especially on my scalp, I wondered, is this going to burn my hair off?

我發現我在三溫暖裡可以做四六呼吸練習。

I learned that in the sauna I could do a 4, 6 breathing exercise.

我喜歡做呼吸練習，因為在這裡沒別的事可以做。

I like to do breath work because there's nothing else to do in here.

沒有電子產品，也沒有人可以哈拉。

所以我試著吸氣四秒，吐氣六秒，然後試著讓自己平靜下來。

So I tried to do four seconds in, six seconds out, and just try to really calm myself.

還有，我發現我可以用冰袋，在頭上放一條毛巾，然後放在頭上，讓頭皮保持涼爽，確保我的頭皮不會因為長時間暴露在這種乾熱中而變得乾燥。

And two, I found I could take a ice pack, put a towel on my head and place it over my head to keep my scalp cool, to make sure my scalp didn't get dried out with extensive exposure to that kind of dry heat.

這就像是一個很陽春的解決辦法。

And this is like a pretty janky solution.

我只是把手邊有的東西湊在一起。

I just kind of put together the various things I had.

所以這不是專門為三溫暖設計的。

So this is not like specially designed for saunas.

感覺就像是放在我的冷凍庫裡一樣。

The first was, would sauna stack with the benefits of exercise?

第一個是，三溫暖會不會加乘運動的好處？

Second, would it help in removing toxins from my body?

第二個是，它能不能幫助我身體排除毒素？

I started this protocol knowing I had high levels of toxins in my body since the LA wildfires.

我開始這個協議時，知道因為洛杉磯的野火，我體內的毒素水準很高。

And number three, we wanted to run an experiment on fertility, but we'll talk about that later.

第三點，我們想做一個關於生育力的實驗，但這個我們之後再聊。

So the plan was we would test all of these biomarkers as a baseline and then come back to them after 21 sessions.

所以計畫是，我們會先測量這些生物標記作為基準，然後在 21 次療程後再回來測量。

The main problem, though, is after a few days, I was wrecked.

不過，最大的問題是，幾天後我整個人都垮了。

I'd wake up at night with these unbelievably terrifying cramps that hit my hamstrings and my calves so bad, I jump out of bed, I try to walk it off.

晚上我會醒來，突然出現令人難以置信的恐怖抽筋，嚴重到我的腿筋和小腿都痛到不行，我會跳下床，試著走動緩解。

So while the sauna protocol was going well, my sleep was getting worse.

所以雖然三溫暖療程進行得很順利，我的睡眠卻越來越糟。

So with all this going on, I brought this up on our science call with Dr.

於是，在所有這些情況下，我在跟 Dr. Mike Mallon 的科學會議上提到了這件事，他提出了一個假設。

By heating up your skin way faster than your core, finished sauna quickly flips your core to skin temperature gradient.

透過比核心溫度更快地加熱你的皮膚，快速的三溫暖會翻轉你的核心到皮膚的溫度梯度。

The heart pumps blood up to 70% faster to get sweat to your skin to cool down.

心臟的泵血量最高可達 70%，將血液輸送到皮膚以散熱。

This gives cardiovascular effects similar to zone one or two cardio.

這會產生類似於第一區或第二區有氧運動的心血管效果。

For example, between 0.6 and 1 liter per hour.

例如，每小時約 0.6 到 1 公升。

So, of course, Dr. Mike suspected I was dehydrated.

所以，當然，Mike 醫師懷疑我脫水了。

We tested using this Gatorade patch, and it confirmed our suspicion.

我們用這個 Gatorade 貼片測試，證實了他的懷疑。

我是個「鹽分流失很多的」汗者。

And in each sauna session, I was losing 18 ounces of sweat and about 600 micrograms of sodium.

而且在每次三溫暖時，我流失了 18 盎司的汗和約 600 微克的鈉。

And even though I was drinking enough to replace the water content I lost in sweat, I wasn't replenishing all the minerals I was losing, which caused the night cramps and other symptoms.

雖然我喝足夠的水來補充流失的汗水，但我沒有補充所有流失的礦物質，這導致了夜間抽筋和其他症狀。

So naturally, we increase the amount of electrolytes 50% before the sauna session and 50% immediately following.

所以，我們自然地在三溫暖前增加 50% 的電解質，在三溫暖後立即增加 50%。

Now, first, if you don't know if you're a salty sweater, you can test it.

首先，如果你不確定自己是不是「鹽分流失很多的」汗者，你可以測試看看。

Second, if you are a salty sweater, make sure you're consuming the appropriate amount of electrolytes to make sure you do not become dehydrated.

其次，如果你是「鹽分流失很多的」汗者，請確保你攝取足夠的電解質，以免脫水。

By day seven, things were getting better because I had fewer cramps, but my sleep was still struggling.

到了第七天，情況開始好轉，因為抽筋變少了，但我的睡眠還是不太好。

I've done a lot of therapies and a lot of treatments.

字幕列表影片播放

三溫暖真的對你有益嗎？(90天實測)！ (Is Sauna ACTUALLY Good For You? (90-Day Experiment))

obvious

evidence

improve

potentially