In a recent interview with Steven Bartlett on The Diary of a CEO, Dr. Roger Seheult shared powerful insights on the health benefits of sauna use and hot–cold therapy. His discussion highlighted how deliberate exposure to heat and cold can strengthen the body’s defenses and support long-term health.
🔥 The Benefits of Heat (Sauna & Artificial Fevers)
Dr. Seheult explained that raising the body’s temperature — through saunas, spas, or even hot towels — can mimic the effects of a fever. This process stimulates the immune system, leading to a stronger interferon response, which helps fight infections.
He noted that people who use a sauna four to seven times per week experience significantly lower rates of cardiovascular disease and mortality compared to those who only use it once a week. In essence, frequent heat exposure trains the body to respond more effectively to stress and improves heart health.
❄️ Why Pair Heat with Cold?
Dr. Seheult also addressed the growing popularity of combining hot and cold therapy. According to him, finishing a hot session with a short burst of cold exposure (such as an ice bath or cold shower) has two key benefits:
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Vasoconstriction for Heat Retention
A brief cold shock constricts superficial blood vessels, reducing heat loss and keeping the body’s core temperature higher for longer. This extends the positive effects of the sauna session. -
Immune Boost through Demargination
Cold exposure and ice baths causes blood vessels to contract, releasing white blood cells that were previously stuck to vessel walls. This process, known as demargination, pushes immune cells back into circulation, enhancing the body’s defense system.
Interestingly, Dr. Seheult emphasized that this cold phase doesn’t need to be long — even just a minute can deliver these benefits.
🌡️ The Takeaway
Regular sauna use — especially when combined with short cold exposures — appears to support cardiovascular health, strengthen the immune system, and improve the body’s ability to handle stress. As Dr. Seheult put it, frequent sauna sessions aren’t just about relaxation; they may actually be an important part of long-term health and resilience.
Watch the full interview
