I Spent 500 Days in a Sauna

What Really Happens when you do Sauna for 500 Days

Author

David Maus Jr
June 30, 2025

Most people think of the sauna as a luxury. A place you visit at a spa. Something to use when you have time. But what if it became part of your life? What if you showed up, every day, for 500 days straight?

That’s what I did. Not as a challenge. Not for social media. Just because it worked. It made me feel better—and over time, it changed the way I function, think, sleep, and recover.

I want to walk you through what happens to the average American man when you use a sauna consistently. I’m not talking about elite athletes. I’m talking about normal guys: the 35–50-year-old with work stress, a little extra weight, interrupted sleep, and maybe some old injuries that never healed right.

Here’s what starts to change when you introduce intentional heat into your life.

1. Inflammation Drops
Chronic inflammation is the root of so many modern health problems—joint pain, brain fog, digestive issues, low energy. Sauna triggers heat shock proteins (HSPs), which help your body repair damaged cells and lower systemic inflammation. I tracked markers like CRP and saw meaningful improvement.

CRP stands for C-reactive protein, which is a marker of inflammation in the body. Your liver releases CRP into the bloodstream in response to inflammation, and elevated levels can signal things like chronic stress, infection, or risk of heart disease. When CRP levels go down—like they often do with regular sauna use—it’s a strong indicator that systemic inflammation is being reduced, and the body is moving into a more balanced, healing state.

But, even without labs, I could feel the difference. Less stiffness. Fewer nagging aches. Faster recovery after workouts or long travel days.

This is one of the first benefits that shows up, and it compounds over time. Recovery isn’t just faster—it becomes more complete.

2. Cardiovascular Health Improves
A consistent sauna routine trains your cardiovascular system. Your heart rate increases, your blood vessels expand, and circulation improves. In fact, research shows that regular sauna use can cut your risk of sudden cardiac death by more than 60%.

You don’t have to do anything extreme. Just show up. The heat does the work. Over time, blood pressure normalizes, and your heart becomes more resilient.

3. Brain Function Sharpens
The brain responds to heat stress by releasing norepinephrine and increasing BDNF (brain-derived neurotrophic factor), which supports memory, learning, and focus. I noticed this most in the afternoons—the time of day I used to crash. Instead of reaching for more caffeine, I now reach for some ReLyte electrolytes to fuel up for my evening sauna sessions.

Mental clarity is often undervalued, but when you have it, you operate with intention. You make better decisions. You respond instead of reacting. This alone changed how I showed up as a father and husband.

4. Sleep Deepens
One of the most consistent changes I experienced was sleep. After a sauna session, your core body temperature drops, which signals your body that it’s time to rest. I found myself falling asleep faster, staying asleep longer, and waking up more refreshed. It probably helps that I sleep on an Eight Sleep Pod, but I notice the evening Sauna sessions impact my deep sleep scores in a positive way.

Sleep isn’t just about quantity—it’s about depth. And when your body learns to drop into real recovery, everything else improves: energy, mood, metabolism, motivation.

5. Body Composition Shifts
Sauna use modestly increases metabolism and triggers growth hormone release. Over time, this supports fat loss and lean muscle preservation. I didn’t change my workouts dramatically. I didn’t diet hard. But I started to lean out.

This wasn’t weight loss from stress or overtraining. It was sustainable. Slow. And most importantly, it stuck.

6. Stress Tolerance Expands
Heat is a form of hormetic stress—a controlled stressor that makes your body more resilient. Sitting in a hot sauna and learning to stay calm reshapes your nervous system. You begin to carry that into the rest of your life.

The more I practiced this, the more I found myself staying centered when life got loud. Sauna became a daily training ground for emotional control.

7. Detoxification and Skin Health Improve
Sweating helps the body excrete heavy metals and toxins. But the visible changes are just as noticeable: clearer skin, better tone, fewer breakouts. Increased blood flow to the skin enhances its ability to regenerate.

After 500 days, I didn’t just feel better. I looked healthier. My skin had more color, more elasticity. It’s subtle, but real.

8. Long-Term Disease Risk Decreases
This one is less visible, but maybe the most important. Sauna use has been associated with lower risks of Alzheimer’s, heart disease, high blood pressure, and even early death. It supports mitochondrial health, improves insulin sensitivity, and helps regulate blood sugar levels.

In short: regular heat therapy becomes a tool for longevity. A simple daily habit that compounds for years.

A Few Things to Keep in Mind

  • Hydration matters. Always pair sauna with electrolytes, not just water.

  • Start small. 10–20 minutes at 170°F is a good place to begin.

  • Consistency beats intensity. A daily routine, even at moderate heat, outperforms sporadic high-heat sessions.

  • Time of day matters. Some people sleep better saunaing at night; others prefer the boost in the morning or after a workout.

Final Thought

Sauna is not a trend. It’s not a gimmick. It’s a tool—one that humans have used for centuries to restore, reset, and renew.

After 500 days, I didn’t just sweat more. I thought better. Slept better. Moved better. Recovered faster. And most of all, I began to feel like myself again.

This is what happens when you make healing a rhythm instead of a reaction. When you stop waiting for sickness to take wellness seriously.

If you’ve been on the fence, this is your nudge. Build the habit. Show up daily. The heat will meet you where you are.

And day by day, you just might change your life.

If you want some resources to shop for your own Sauna, here are some top recommendations that I have personally reviewed, with Discount Codes inside the // //.

PLUNGE // MAUS // https://dmjr.co/Plunge 

SISU // MAUS // https://dmjr.co/Sisu 

SUNHOME // MAUS // https://dmjr.co/SunHome 

SWEAT TENT // MAUS // https://dmjr.co/SweatTent 

HEAVENLY HEAT // MAUS // https://dmjr.co/HHS 

REDWOOD OUTDOORS // MAUS250 // https://dmjr.co/RWO 

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