Heat therapy is having a moment — but what actually happens inside your body in a sauna, and how should you use it for real benefits?

Professor Julien Périard (environmental and exercise physiology, University of Canberra) joins Leanne to break down the science in plain English — from cardiovascular gains and heat-shock proteins to hydration, safety and exactly “how hot, how long, how often”.

In this episode

• What heat does to your body: core temp, skin blood flow, sweating, heart rate, blood pressure and why it can feel like light–moderate cardio


• Recovery & performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects


• Cardiovascular & longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults  


• Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system  


• Mental health & sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)  


• Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness


• Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss)


• Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)  


• Frequency that moves the needle: what “a few times per week” means in real life, and how consistency drives adaptation over 8–10+ weeks; why sporadic use = minimal long-term impact  

About my guest

Professor Julien Périard is a leading researcher in environmental and exercise physiology at the University of Canberra’s Research Institute for Sport & Exercise. Explore his work:

• X/Twitter: @DrJPeriard


• University profile (UC RISE)

Elevate Saunas

This episode is supported by Elevate Saunas — Australia’s premium outdoor cedar saunas built for real heat, real recovery and real results.

Handcrafted from high-quality Canadian cedar and designed to withstand Australian conditions, Elevate Saunas combine craftsmanship, performance and style to help you experience the proven benefits of heat therapy — from better circulation and recovery to reduced stress and improved sleep.

If you’re ready to create a home wellness ritual that lasts, explore the range and use:

• LEANNE250 for $250 off sale saunas, or


• LEANNE10 for 10% off full-priced saunas.

Learn more at elevatesaunas.com.au.