Thread by @cwayneshuck

Saunas are one of the most underrated fat-loss tools on Earth.

Used regularly, they help with fat loss, boost longevity, and improve heart health — yet most people ignore them.

There’s a reason ancient cultures swore by saunas.

Here’s what the science says (it’s shocking): 🧵

Most people think saunas are just for “sweating and relaxing.”

But the effects go way deeper.

A single sauna session can increase growth hormone by up to 500% — helping with fat loss, muscle repair, and anti-aging.

And that’s just the beginning.

Here’s what’s happening in your body:

Heat stress → triggers heat shock proteins → improves mitochondrial function, reduces inflammation, and burns calories.

At the same time, heart rate increases to 100–150 bpm — like moderate cardio.

You’re literally mimicking a workout.

1. Follow the 30-minute rule:

A study found that 4 sessions per week, 30 minutes each, delivers max longevity and fat-burning benefits.

Total: ~2 hours/week

Too much = dehydration

Too little = no adaptation

2. Temperature range:

Optimal range is 176°F–194°F (77°C–88°C) for traditional dry saunas.

Infrared?

Aim for 120°F–149°F (49°C–65°C)

It should feel intense, but manageable.

3. Time it correctly:

Evening sessions can help wind down and improve deep sleep.

Morning sessions increase endorphins and mental clarity.

Just don’t combine with intense training — space them out to avoid overheating or fatigue.

4. Don’t cold plunge immediately after:

Just like cold exposure has the Søberg Principle…

Saunas have a similar concept.

Rapid cooling can blunt the adaptive stress response.

Wait 10–15 minutes before cooling down naturally or showering.

Let your body “own” the heat.

5. Hydration is non-negotiable:

You lose up to 1 pint of fluid per sauna session.

Replenish with electrolytes + water after every session.

Low sodium = dizziness, headaches, fatigue — don’t skip this.

Now let’s talk about the benefits, backed by real data:

• 40% lower risk of all-cause mortality
• Improved insulin sensitivity
• Increased fat oxidation
• Better heart health
• Massive reduction in systemic inflammation
• Longer telomeres = slower aging

How to start:

Week 1: 10 min sauna, 2x/week
Week 2-3: Increase to 15 min, 3-4x/week
Week 4+: Maintain 12-20 min, 4x/week

Stay consistent. Build the habit and don’t jump in at max heat right away.

Saunas are a legit tool for peak health and performance and now you’ve got the science to prove it.

Try it for 30 days.

Your body, brain, and metabolism will thank you.

Hi I’m Carter Wayne

I share this because most people never learn how powerful these natural tools are.

God gave us everything we need to live strong, disciplined, healthy lives.

We just need to start using them.

This is why I share threads like this.

73% of American adults are now overweight or obese.

That number was just 56% in the early '90s.

This account exists to make an impact by sharing real value on nutrition, health, and fitness.

I’m on a mission to help people take back control of their body — not for vanity, but to honor God.

Through discipline. Truth and real, lasting change.

If that’s the path you’re on too, you’re in the right place.

Consider following!

And that’s a wrap!

If you found this helpful:

1. Follow @cwayneshuck for more educational threads.
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I will highly appreciate it!