Just a 15-minute sauna or hot tub session several times a week can improve circulation, reduce blood pressure and boost metabolic health, scientists suggest.

Here’s a quick breakdown of this research and its practical applications:

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Time Stamps

00:15 About 83% of American adults have some degree of poor metabolic health.

00:41 Hot tub therapy is significantly helpful for people with type 2 diabetes.

00:58 Blood flow is increased with thermal stress. Cardiometabolic issues correlate to challenges in blood flow.

02:00 Sweating in the sauna can help you excrete heavy metals.

03:03 Living in thermal neutral conditions is linked with higher prevalence of diabetes.

05:00 Get hot on purpose and cold on purpose habitually.

05:30 Heat moves blood from the core to the periphery. Cold exposure returns that blood.

05:40 Exercising muscle moves blood around.

06:00 Thermal stress can significantly help to improve insulin sensitivity.

08:35 Your body is naturally colder in the morning, getting hotter throughout the day. You can amplify this with cold exposure in the morning and sauna or hot tub in the evening.