Revealed: Which Sauna Does Rhonda Patrick Use? Her Exact Model & Wellness Routine Explained
September 12, 2025If you’re curious about biohacking and optimizing your health you’ve probably come across Dr. Rhonda Patrick. She’s well-known for sharing science-backed wellness tips and her sauna routine always sparks interest. But with so many sauna options out there you might wonder which one she actually trusts and uses herself.
Knowing what type of sauna Dr. Patrick uses can help you make a more informed decision about your own wellness journey. Whether you’re aiming to boost recovery or simply want to follow expert advice you’re in the right place to discover her preferred sauna choice.
Who Is Rhonda Patrick?
Dr. Rhonda Patrick, PhD, specializes in biomedical science and earned her doctorate from the University of Tennessee Health Science Center. You may know her from her work on aging, nutrition, and cellular health. She has published peer-reviewed articles on micronutrients, genetics, and metabolic health. Through her platform, FoundMyFitness, she shares evidence-based wellness strategies that include sauna use, fasting, and supplementation. Recognized in the biohacking and longevity community, Dr. Patrick frequently features on podcasts and forums discussing science-backed approaches to health optimization. Influencers and health-conscious audiences follow her recommendations, citing her detailed analysis of studies on recovery and hormetic stress like sauna exposure.
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Why Saunas Matter for Health
Sauna sessions support your cardiovascular health by increasing heart rate and improving blood circulation. Consistent use raises core body temperature and triggers heat shock proteins, which help repair damaged cells, as detailed in peer-reviewed studies from the Journal of Human Hypertension and Mayo Clinic Proceedings.
Research links regular sauna routines with reduced all-cause mortality and lower risk of fatal cardiovascular events, as shown in Finnish cohort studies with more than 2,000 participants over 20 years. Individuals using saunas 4-7 times per week saw a 40% reduction in all-cause mortality risk, compared to occasional users.
Inflammation reduction follows sauna exposure, with frequent use lowering C-reactive protein (CRP) levels, according to research published in the European Journal of Epidemiology. This anti-inflammatory effect supports muscle recovery and reduces soreness, valuable for your exercise or biohacking routines.
Cognitive benefits also emerge—saunas stimulate brain-derived neurotrophic factor (BDNF), enhancing brain function and resilience against neurodegenerative diseases, as demonstrated in studies cited by Dr. Rhonda Patrick.
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Rhonda Patrick’s Sauna Recommendations
Dr. Rhonda Patrick relies on specific sauna protocols and technology for her wellness routine. Her recommendations focus on efficacy, safety, and replicable scientific results.
Preferred Sauna Type
Infrared and traditional Finnish saunas both appear in Dr. Patrick’s research and personal discussions. She prefers traditional Finnish saunas for high temperatures and the heat shock protein response. Her protocols emphasize temperatures between 174°F and 212°F, which align with standards from published studies.
Specific Sauna Brand and Model
Rhonda Patrick uses a traditional Finnish sauna built by Redwood Outdoors for her regular sessions. She’s cited the use of their sauna in interviews as well as on her FoundMyFitness platform. Models like the Redwood Outdoors Thermowood Barrel Sauna provide the temperature range and functionality suitable for protocols she references. Key features include wood-fired and electric heating options, capacity for high-heat exposure, and premium-grade sauna wood construction.
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How Rhonda Patrick Uses Her Sauna
Rhonda Patrick integrates traditional sauna sessions into her wellness regimen, focusing on maximizing health benefits supported by scientific research. Her method centers on consistency, specific temperature targets, and structured protocols.
Frequency and Duration
Rhonda Patrick uses her Redwood Outdoors Thermowood Barrel Sauna 4–7 times per week, based on 2018 findings linking this frequency to a 40% lower risk of all-cause mortality and improved cardiovascular outcomes (Laukkanen et al., JAMA Internal Medicine). Each session lasts 20–30 minutes with temperatures set between 174°F and 212°F, replicating conditions seen in studies showing increased heat shock protein production and greater cardiovascular stimulus.
Personal Sauna Routine Tips
Rhonda Patrick starts her sessions hydrated and waits a few hours after exercise before sauna use to optimize muscle recovery. She recommends cooling down gradually rather than with cold plunges to sustain heat shock protein activation. Session timing is consistent, typically in the afternoon or early evening, to avoid sleep disruption. She emphasizes monitoring core temperature and listening to your body, citing dizziness or excessive fatigue as signs to end the session early. Skin remains uncovered for maximum heat exposure, and Patrick logs each session to track duration and perceived benefits.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Benefits Rhonda Patrick Attributes to Sauna Use
Dr. Rhonda Patrick attributes key wellness benefits to regular sauna use, based on scientific studies and her own practice.
- Cardiovascular Support: Frequent sauna sessions (4-7 times per week) correlate with a 40% lower risk of all-cause mortality and reduced incidence of fatal cardiovascular events, according to Finnish cohort data cited in her research discussions.
- Inflammation Reduction: Sauna use decreases markers of systemic inflammation, such as C-reactive protein (CRP). Dr. Patrick highlights this effect as valuable for recovery and chronic disease prevention.
- Muscle Recovery: Post-workout sauna sessions speed muscle recovery and alleviate soreness. This occurs through improved circulation and accelerated clearance of metabolic waste products.
- Cognitive Resilience: Heat exposure increases brain-derived neurotrophic factor (BDNF). This protein supports neuroplasticity, memory, and resilience against neurodegenerative diseases, as Dr. Patrick notes in her podcast analyses.
- Longevity and Cellular Health: Consistent sauna exposure promotes the expression of heat shock proteins. Dr. Patrick emphasizes these proteins for their role in protecting cells from stress, facilitating cellular repair, and contributing to overall healthy aging.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Alternatives to Rhonda Patrick’s Sauna Choice
Explore other sauna options to find solutions that match your space, preferences, and health targets if a traditional Finnish sauna isn’t practical.
- Infrared Saunas: Use infrared heaters to warm the body directly instead of heating air, with models like Clearlight and Sunlighten offering customizable temperature settings (120°F to 150°F) and efficient heating elements. Benefit from lower operating temperatures, shorter warm-up times, and energy efficiency.
- Steam Rooms: Produce moist heat with steam generators, commonly reaching 110°F to 120°F, helping improve skin hydration and respiratory comfort for users sensitive to dry high heat. Consider brands like Mr. Steam and Amerec for reliable steam equipment.
- Portable Saunas: Offer flexible setups using foldable tents or compact units, such as SereneLife and HigherDOSE, suitable for small spaces or rentals. Use these for short-term or travel applications where permanence isn’t possible.
- Hybrid Saunas: Combine traditional electric heaters and infrared panels, allowing alternating heat modes for versatile wellness routines. Look at models from Almost Heaven or Health Mate for dual-technology use.
- Communal and Gym Saunas: Provide access to high-heat saunas in facilities like YMCA or Equinox, ideal for trying sauna routines without installing equipment at home.
Match the specifications and features of leading sauna types to your health goals and daily routine in the following table.
| Sauna Type | Example Brands | Typical Temperature Range | Heat Source | Key Features |
|---|---|---|---|---|
| Traditional Finnish | Redwood Outdoors, Almost Heaven | 174°F–212°F | Wood/Electric | Dry heat, high temperature, wood design |
| Infrared | Clearlight, Sunlighten | 120°F–150°F | Infrared Panels | Lower temp, direct body heating |
| Steam Room | Mr. Steam, Amerec | 110°F–120°F | Steam Generator | Moist heat, respiratory benefit |
| Portable | SereneLife, HigherDOSE | 120°F–150°F | Electric/Infrared | Compact, portable, easy setup |
| Hybrid | Health Mate, Almost Heaven | 120°F–212°F | Electric/Infrared | Dual technology, customizable sessions |
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Key Takeaways
- Dr. Rhonda Patrick uses and recommends a traditional Finnish sauna, specifically the Redwood Outdoors Thermowood Barrel Sauna, for her regular wellness routine.
- She typically sauna baths 4–7 times per week for 20–30 minutes at temperatures between 174°F and 212°F to optimize cardiovascular, cognitive, and recovery benefits.
- Key health benefits highlighted by Dr. Patrick include reduced inflammation, faster muscle recovery, lower risk of cardiovascular disease, and increased longevity through heat shock protein activation.
- Her sauna protocol emphasizes consistency, high temperatures, proper hydration, gradual cooldowns, and self-monitoring to maximize safety and results.
- Alternatives like infrared, steam, portable, and hybrid saunas are available for those needing different options based on space, temperature preferences, or specific health goals.
Conclusion
Choosing the right sauna for your wellness journey can make a real difference in your results and overall experience. When you follow the science-backed routines of experts like Dr. Rhonda Patrick, you're not just investing in relaxation—you're supporting your heart, brain, and long-term health.
Whether you opt for a traditional Finnish sauna or explore other options, consistency and mindful use are key. Take inspiration from Dr. Patrick’s approach and tailor your sauna practice to fit your lifestyle and goals. Your body and mind will thank you for it.
Frequently Asked Questions
Who is Dr. Rhonda Patrick?
Dr. Rhonda Patrick is a biomedical scientist and leading voice in the biohacking and health optimization community. She is known for her research on aging, nutrition, and cellular health, and for sharing science-based wellness strategies through her platform, FoundMyFitness.
What type of sauna does Dr. Rhonda Patrick use?
Dr. Rhonda Patrick uses a traditional Finnish sauna built by Redwood Outdoors, specifically the Thermowood Barrel Sauna. She chooses this sauna for its ability to reach high temperatures and for its premium wood construction, which supports her evidence-based sauna routines.
What temperature does Dr. Patrick recommend for sauna sessions?
Dr. Patrick recommends using a sauna at temperatures between 174°F and 212°F. This range is based on studies showing optimal health benefits, including cardiovascular improvements and heat shock protein activation.
How often does Dr. Patrick use her sauna?
Dr. Patrick uses her sauna 4-7 times per week, with each session lasting 20-30 minutes. This frequency is consistent with research linking regular sauna use to improved cardiovascular outcomes and greater longevity.
What are the main health benefits of regular sauna use?
Regular sauna use is linked to improved cardiovascular health, reduced inflammation, better muscle recovery, enhanced cognitive function, and increased longevity. These benefits are due to improved circulation, lower inflammatory markers, and stimulation of heat shock proteins and BDNF.
Are there alternatives to traditional Finnish saunas?
Yes, alternatives include infrared saunas, steam rooms, portable saunas, and hybrid models. These options vary in temperature ranges, heating methods, and features, making it possible to choose one that fits your health goals, budget, and space.
How can I safely start a sauna routine?
Start by choosing a sauna type that fits your needs and health goals. Begin with lower temperatures and shorter sessions, gradually increasing duration and heat as your body adapts. Stay hydrated, listen to your body, and consult a healthcare professional if you have any medical conditions.
What is the best time to use the sauna for muscle recovery?
Dr. Patrick recommends waiting a few hours after exercise before sauna use. This timing helps maximize muscle recovery and reduces soreness, allowing the benefits of both exercise and heat exposure to complement each other.
Does Dr. Patrick track her sauna sessions?
Yes, Dr. Patrick tracks each sauna session, noting the duration, temperature, and perceived benefits. Tracking helps ensure consistency, monitors results, and supports safe, effective routines.
Where can I learn more about Dr. Rhonda Patrick’s health recommendations?
You can learn more by visiting her FoundMyFitness platform, listening to her podcast interviews, or subscribing to The Longevity Digest for expert summaries and the latest insights on wellness and longevity.