Boosting Circulation and Cardiovascular Health with a Near Infrared Sauna

Near infrared saunas have gained popularity in recent years as a wellness practice that offers multiple benefits for the mind and body. These saunas use near infrared wavelengths, a specific range of light that penetrates the skin more deeply compared to traditional saunas. Unfortunately, too many people don’t realise that heat therapy, via things like near infrared saunas, is very beneficial for metabolic syndrome, blood pressure, boosting circulation and cardiovascular health. If you have cardiovascular issues, or can’t exercise for various reasons, a sauna may be very helpful.

Poor circulation and cardiovascular issues can lead to various negative health complications. Most people are aware that it can contribute to conditions like hypertension, coronary artery disease, heart attacks, and strokes. It’s no secret that we need to address poor circulation and cardiovascular issues with diet, exercise and stress management. There is another way though that science is showing to be very promising, and that is through heat therapy.


Heat therapy is the application of repeated passive heat exposure, which includes the use of warm water immersion, Waon therapy (a dry, infrared sauna treatment) and all forms of saunas.

In 2021 a study titled “The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta-analysis”(1) was conducted. The authors note in their introduction that “despite the rapid increase in studies aiming to characterize the efficacy of heat therapy for indices of vascular function, to date no consensus exists on the ability of heat therapy to improve blood pressure and vascular function. Indeed, no systematic reviews and meta-analyses have been undertaken to examine the effect of heat therapy compared with control conditions on indices of vascular health.”(1)

So they reviewed the literature and what they found is what those of us in the field have known for some time “Heat therapy appears to be an effective intervention to improve blood pressure and vascular function in adults with and without existing CVD. Early evidence shows that heat therapy might also reduce arterial stiffness and enhance cutaneous microvascular function.”(1) There are some limitations to the study of course, but it’s still very promising and the details of how it works will continue to be determined over the coming years.

So, what does this mean for you if you have cardiovascular or metabolic issues such as hypertension?

Using tools such as a near infrared sauna may be very helpful for your long-term health and well-being.

portable near infrared sauna being used

Saunas, in general, have been found to

• Improve blood circulation
Lower blood pressure
• Enhance heart function
Stress reduction and relaxation
• Improve endothelial function
• Anti-inflammatory effects

Here are some practical tips for incorporating near infrared sauna sessions into a home based wellness routine:


  1. Frequency and duration. PICK A TIME. Start with shorter sessions, typically around 10-15 minutes, and gradually increase the duration as your body adjusts. Aim for 2-3 sauna sessions per week to maintain a regular practice. However, the research is clear that to maximise the cardiovascular benefits 4-6 times per week is best. It is critical to listen to your body though and not overdo things.
  2. Home Use. Like many things if it’s not easy to use you won’t use it. Having to travel 15 minutes to a sauna, and 15 back will eventually become a hassle and you will likely start to skip sessions. If you have one in your home you are much more likely to use it. Fortunately, there are inexpensive home saunas such as sauna blankets and near infrared saunas that can be used for heat therapy.
  3. Precautions and safety. Heat can be dangerous. If you have existing cardiovascular conditions or other health concerns, consult with a healthcare professional before incorporating near infrared sauna therapy into your routine. The research literature suggests the following as contraindications. Severe aortic stenosis, unstable pectoral angina, recent myocardial infarction, decompensated heart failure, and cardiac arrythmia. Notice high blood pressure is not a contraindication! Stay hydrated by drinking plenty of water before, during, and after your session. If you experience any discomfort or lightheadedness, it’s best to exit the sauna and cool down.
  4. Stacking habits like exercise, sleep and diet. If you exercise in the morning and want to sauna in the morning then plan it right after your exercise session. The research suggests it helps with recovery. Evening sauna use pairs well with diet and sleep. A sauna an hour or so after dinner and before bed can help shift your body to a more parasympathetic relaxed state helping your digestion, recovery and sleep. It’s important to view the sauna as part of a holistic wellness routine that encompasses multiple healthy habits if you can.
  5. Consistency is key. When it comes to healthy habits we seem to lose motivation all too easily! The reality is that motivation is fleeting. Success comes from discipline. The key to discipline is to do what you told yourself you were going to do. If you told yourself you were going to sauna 4 times per week just do it. Otherwise, you are slowly corroding your self-esteem and belief in yourself. Do what you said you were going to do.


If you have metabolic dysfunction, high blood pressure, cardiovascular issues, or are limited physically by arthritis, the use of heat therapy can be a very important addition to your health routine. Research suggests that sources of heat, such as a near infrared sauna, offer a range of benefits for cardiovascular health. This includes improved blood circulation, lowered blood pressure, enhanced heart function, stress reduction, improved endothelial function, and potential anti-inflammatory effects.

Consulting with a healthcare professional is vital before starting any heat or sauna therapy, as they can provide personalized guidance based on individual health needs and ensure its compatibility with existing cardiovascular conditions.

We care deeply about your metabolic health here at Lifestyle Integration.

Subscribe to our newsletter to get our free eBook on how to manage metabolic dysfunction
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  1. Pizzey FK, Smith EC, Ruediger SL, Keating SE, Askew CD, Coombes JS, Bailey TG. The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta-analysis. Exp Physiol. 2021 Jun;106(6):1317-1334. doi: 10.1113/EP089424. Epub 2021 May 10. PMID: 33866630.

The Full Spectrum Sauna Low Energy Boost

a man with low energy

Eliminate Low Energy With A Simple Bio-Hack

“I don’t know what’s wrong with me? I feel so tired. I’m not even sure I can get out of bed. I just don’t seem to have any energy—not even for my family.”

As we pass 50, low energy and vitality can become a significant issue.  The good news is that there are bio-hacks you can do to increase your energy.  The more energy you have, the better you will heal, feel, and want to do things.

If you are still reading, I don’t need to convince you of the magnitude of the issue.

What can we do?

balance or bunout

First, you need to rule out serious problems. Consult with your doctor.  There can be issues such as thyroid health, or iron levels that may need to be properly assessed and managed.  Once these are ruled out, we can look at ways to hack our energy systems and boost our low energy.

Most low energy problems are the result of impaired energy pathways within the body.  To be blunt, these pathways are usually disturbed from our all too often poor choice of lifestyle and environment.

The good news is they can be easy to fix.  The bad news is we usually can’t or won’t actually fix them!  Change your diet.  Stop smoking and drinking. Get more sleep etc.

If this sounds like you this is where bio-hacks can benefit you.

In our experience the single most impactful bio-hack that can change your life regarding energy production is the use of a near infrared sauna.  This is also known as a full spectrum sauna.

There are two mechanisms at work with full spectrum saunas.

1. Photobiomodulation
2. Heat.

Photobiomodulation (PBM)is also known as red light therapy or LLLT and is the application of red and near infrared light to the body.


When you apply near infrared light (photobiomodulation) to the body the most significant finding is that you increase the production of ATP within the mitochondria.  Mitochondria are in virtually every cell of your body.  An enzyme in your mitochondria absorbs this light and it increases the production of ATP.  The increased production of ATP is where you get your increased energy from. The ATP is equivalent to the battery of the cell.  The more charge you have, the more energy you get, and low energy becomes a thing of the past.


Photobiomodulation has also been shown to increase melatonin production.  Melatonin is your primary sleep hormone and is essential to a good night sleep.  When you expose yourself to the red light therapy and near infrared light you increase your melatonin.  When you get a good nights sleep you will have more energy to take on the day.  Never underestimate the value of a solid night’s sleep when it comes to low energy.


Studies have shown that photobiomodulation can restore normal thyroid function.  The application of the near infrared was able to get approximately 50% of the study group that had Hashimoto’s Thyroiditis OFF of medication completely.  With almost all they were able to dramatically reduce their medication.  Of note, once you stop the therapy the situation can reverse back to where it was. This implies we need this regular exposure to near infrared light to maintain our energy pathways and perhaps we are light deficient in a similar way to how most of us don’t get enough Vitamin D from sunlight.  A near infrared sauna is a fantastic way to get enough daily light and help you move from low energy to a more vital and energetic state.


In the research article titled “Recovery from sauna bathing favorably modulates cardiac autonomic nervous system” it is made abundantly clear that the heat from a single sauna session can reduce stress.  They found a significant reduction in stress as measured by one of the gold standards when assessing this, heart rate variability.  Talk about sauna benefits….a single session can reduce stress, scientifically, by about 50%.  Less stress equals more energy.


There are multiple studies that show that both photobiomodulation AND the heat of the sauna tremendously helps the function of the cardiovascular system.  The heat and the photobiomodulation both work independently, and in different ways, but the combination of the two supercharges you to a more robust and healthy cardiovascular system.  When your heart functions better you will have the energy boost you are looking for.


The sauna can mimic many of the benefits of exercise.  It raises your heart rate, cardiac output, core temperature, sweating etc.  The research paper Sauna use as a lifestyle practice to extend healthspan shows that sauna use can be “an alternative to aerobic exercise for people who are unable to engage in physical activity due to chronic disease or physical limitations.”  I don’t think anyone would disagree that exercise will increase your energy over the long term.


In the same paper it states “elevated biomarkers of inflammation are commonly observed in individuals who have depression.”  Sauna use has been shown to reduce symptoms of depression and it may be because of the reduction in inflammation.

Interestingly, the use of photobiomodulation has also been significantly been noted to reduce depression as well as many other brain dysfunctions.

Using a near infrared sauna or full spectrum sauna will bring all the sauna benefits together in one place.  The benefits to the brain are significant and when you aren’t depressed you will have more energy and motivation.


Finally, we look at lung function. The better your lung function the better your oxygenation and the more energy you will have.  Again, this is a system that benefits from both the heat and the photobiomodulation.

The sauna effects are related to “decreases in oxidative stress and inflammation associated with hyperthermia or via direct effects on lung tissue.”

Photobiomodulation has also been shown to reduce oxidative stress as stated in Photobiomodulation Therapy Decreases Oxidative Stress in the Lung Tissue after Formaldehyde Exposure: Role of Oxidant/Antioxidant Enzymes.  There are also many other studies looking at chronic obstructive pulmonary disease (COPD) and the improvements it can have.


In summary, it is clear from the research that if you are looking to fix your low energy problem both photobiomodulation and heat therapy from a near infrared or full spectrum sauna are a fantastic bio-hack.

A portable near infrared sauna provides both therapies at the same time.

At NIR sauna our units are versatile in that they can be used in almost any space and any place.  If you are looking to increase your energy levels, as well as address many other aspects of your health, we strongly suggest you consider having one of these in your home.

Being over 50 does not mean we need to struggle with low energy.  Address your lifestyle and environment and look to use proven bio-hacks to help you get your youthful vitality back and enjoy all life has to give.

Yours in Health,

Dr Todd Lizon (Chiropractor)
B.P.H.E., D.C.



Prostate Cancer, Saunas and Sunlight

prostate cancer

Natural Prostate Health

As a male over 50 I need to be concerned, or at least aware, of my prostate function.  When you consider the facts, it really is a no-brainer.  According to the Cancer Council “it is estimated that 18,110 new cases of prostate cancer will be diagnosed in Australia in 2021. One in 6 men will be diagnosed with prostate cancer by the age of 85.”  Let’s look at some novel research and some common sense applications of this knowledge that might help reduce the chances of us developing prostate cancer.

In a 2019 study titled Sun Exposure: Beyond The Risks they state “in the last few years, several connections between solar exposure and prevention and/or treatment of several diseases have been discussed, with studies suggesting that regular solar exposure may be beneficial for conditions such as …… prostate.”

Sunlight Therapy

Initially the benefits were thought to come from the UV light and its corresponding increase in Vitamin D.  This might not be the entire picture.

In a 2016 article titled Regular Sun Exposure Benefits Health they found when looking at diseases like prostate cancer that “it became evident that immunomodulation, the formation of nitric oxide, melatonin, serotonin, and the effect of (sun)light on circadian clocks, are involved as well.  So it’s not all about Vitamin D.

What you might not know is that the regular use of saunas provides you with most of these very processes.

Now let’s look at infrared saunas and it’s influence on these processes. In particular we’ll look at near infrared full spectrum saunas.

using a near infrared sauna

Nitric Oxide

Infrared saunas and regular Finnish saunas are well established to increase circulation of nitric oxide (NO).  In this article, PDE5 inhibitors in the treatment of LUTS(lower urinary tract symptoms),  they state that NO “affect LUTS by decreasing smooth muscle cell proliferation in the prostate, and relaxing smooth muscles in the prostate and in the bladder neck.  It is very likely that NO is playing a large role with our prostate health.  The heat of the sauna may be a very convenient and productive way to ensure this pathway is optimised.

Incomplete Emptying

An interesting finding in  “sauna bathing and lower urinary tract symptoms – the heat is on?” was that the ‘feeling of incomplete emptying’, was less common in frequent sauna bathers. This particular symptom is well known to men with prostate issues.  This is an observation though, and the study goes on to say that sauna bathing does not affect LUTS development.  There are weaknesses in the design of the study though and more studies should be done to look a bit deeper.


All types of sauna will have a significant affect on inflammation in the body.  If you decrease inflammation systemically good things happen. Laukkanen found in 2018 that saunas had a substantial affect by decreasing inflammation when saunas are used regularly.

Let’s shift now to near infrared saunas, and the unique EXTRA sauna benefits they bring to help with prostate health.

Near Infrared Sauna

These will provide all the benefits mentioned so far from far infrared saunas and traditional saunas.  They have the added benefit of a healthy dose of red and near infrared light.  This is called photobiomodulation.  If you don’t know what this is google it along with a health condition you are interested in such as Alzheimer’s, and be prepared to be amazed.

portable near infrared sauna

The impact of the photobiomodulation will help with your prostate health in several ways.

Increased Energy

Photobiomodulation works by increasing adenosine triphosphate (ATP) in your cells.  This is energy your body uses to do things. When you have more energy available to you more healing, repair and other good things can occur in your prostate cells.


It also has a significant impact in raising nitric oxide and the benefits of that have already been explained when it comes to prostate health.  Regular saunas will boost your NO but near infrared saunas will boost it even more.


The use of this red light therapy and near infrared light has been shown to boost melatonin independently of the pineal gland.  Above we established that melatonin was playing a factor in prostate health and here we have a good way to ensure high levels of this important hormone. As an added bonus your sleep will improve.

Here’s an added bonus.  Did you know that melatonin is the precursor to serotonin?  It is, and serotonin was one of the other factors that has been shown to be involved with prostate health.  More things are linked in the human body than we tend to believe and most things don’t exist in isolation.

Circadian Clock

Finally, when you use your near infrared sauna you are getting the red light therapy and near infrared light that you are designed to get from natural sunrise and sunsets.  Our eyes need this light to help set our circadian clocks, and our circadian clocks have been shown to be involved in prostate health as well.  A sauna in the evening or morning can have many far reaching benefits.


We know that prostate health is complicated and that there is no single therapy for the prevention of prostate cancer or other problems.

However, we do know that regular solar exposure appears to be beneficial for conditions such as prostate health. We also know when looking at prostate cancer that the formation of nitric oxide, melatonin, serotonin, and the effect of sunlight on circadian clocks, are involved as well.  All of these things are provided by sunlight in one form or the other. And by near infrared saunas.

We also aren’t saying if you use  your near infrared sauna regularly that you won’t develop prostate cancer.

You’ll want to address toxins, diet and ensure you do have optimal Vitamin D levels from sunlight or a high quality Vitamin D supplement.  And it goes without saying you will need to seek and listen to medical advice.

What we are saying is that the use of a near infrared sauna has huge potential benefits for our prostate health.  I prefer to look at it from the perspective that I will do my regular saunas because of the overall sauna benefits. Health, relaxation and stress management benefits to mention a few, and then IF it helps my prostate great!

If you have any questions on near infrared saunas feel free to reach out to us

Yours in Health,

Dr Todd Lizon (Chiropractor)
B.P.H.E., D.C.


TheraBulb 300W Bulb Near Infrared Sauna Upgrade

TheraBulb 300W lamp

The TheraBulb 300W Bulb Has Arrived!

We are thrilled to announce the arrival of the NEW TheraBulb 300W incandescent lamp to the Lifestyle Integration group.

These higher wattage bulbs will provide more heat and options in the near infrared sauna than the 250W bulb which they are replacing.

To celebrate the arrival of this infrared sauna Australia upgrade we thought it appropriate to review some of the many benefits of TheraBulb incandescent near infrared bulbs.

TheraBulb 300W lamp


With more wattage you get more heat and power.  When it comes to an infrared sauna the more heat and power the better!


Speaking of saunas you have more options.  Our portable near infrared sauna has four lamps. You get to select if you want one, two, three or all of the TheraBulb lamps on at once.  This means you can choose the full effect of an incredible 1200W of heat or, if that’s too hot, you can turn one off and relax with a more comfortable 900W.

portable near infrared sauna


A common question we get regarding our infrared sauna, which is also known as a full spectrum sauna is if you need any special wiring?  You do not.  With all TheraBulb incandescent lamps you simply plug them into a normal household socket.  No need for any expensive electrical modifications.  Plug and go!


To me the secret weapon of the Therabulb is the lab verified photobiomodulation benefits.  The bulbs are coated to ensure you are getting as much of the therapeutic mitochondrial stimulation band wavelengths as possible.  This ensures steady application of the healing near infrared and red light therapy.

mitochondrial stimulation band


This is perhaps the most important factor in our decision to use TheraBulb in our portable near infrared saunas.  I think most of us now understand from a marketing perspective anyone can make a claim about something.  Not everyone can back it up with independent certified lab testing.  This is exactly what TheraBulb has done.  They use the same lab as the US military.


TheraBulb bulbs are RoHS certified. This means that they are free of substances covered in the European Union Restriction of Hazardous Substances Directive 2002/95/EC. These substances include lead, mercury, and Teflon.  TheraBulb bulbs also bear the CE mark, meaning that they meet the safety standards for their product category.


TheraBulb incandescent bulbs emit virtually no EMF by design. When submitted to an independent lab for testing, the following result was provided by the lab: “Due to the fact that these are incandescent bulb (sic), the EMF values are extremely low and at or below the resolution of the measurement equipment.”  TheraBulb’s LED bulb has been tested and its EMF emissions were recorded at .03mT.


I’ve worked with TheraBulb for many years and can say that they are a group of people that truly care about what they do and the products they produce.  They back their product and will go the extra mile to ensure you get what you are paying for.

If you are looking to reap the many sauna benefits that a near infrared sauna can offer such as hyperthermia therapy, photobiomodulation and red light therapy the TheraBulb 300W bulb delivers.  In Australia you can order them here.  300W TheraBulb

For orders outside Australia here is the link to TheraBulb

UPDATE! A quick video we put together showcasing the TheraBulb

Want to know more about photobiomodulation, redlight therapy and sauna therapy?  Have a look at our blog or learning centre and have a think about joining our newsletter below.  Once every two weeks we will email what is new and exciting in these fields and more.

Yours in Health,

Dr Todd Lizon (Chiropractor)
B.P.H.E., D.C.

We care deeply about your metabolic health here at Lifestyle Integration.

Subscribe to our newsletter to get our free eBook on how to manage metabolic dysfunction
The SPEED Trap: How To Reverse Metabolic Dysfunction

Full Spectrum Sauna: How To Choose A Sauna

using a sauna

Purchasing a sauna for your home may be one of the most important health decisions you make. We have been in the industry for over 10 years and know it can be difficult to sort through all the features of the different types of saunas.  This is why we have put together this series.  To help you learn what a near infrared sauna is and how it compares to traditional and far infrared saunas.

Part 1 Full Spectrum Sauna

First, let’s define what we mean by full spectrum infrared light.

Infrared light is divided into 3 types based on their wavelengths.

infrared bands

When you use a near infrared sauna you are getting visible red light, near infrared light, as well as mid and far infrared.  Hence, we can call it a full spectrum sauna.

So why does this matter?

Near infrared (and red light) is fundamentally different from mid and far infrared in that the light is absorbed by the mitochondria in your cells, not water.  This is called photobiomodulation.  The key point here is that there is essentially no heat felt.  Red and near infrared are heat-less as they are not absorbed by water.

How Can You Have A Sauna Without Heat?

You can’t.  This is why, if you are going to have a sauna with all these wavelengths, you need some of the mid and far infrared for heat.  The red and near infrared light, and their photobiomodulation benefits, are best thought of as a bonus.  A two for one deal.  Heat benefits as well as substantial photobiomodulation benefits.  Google photobiomodulation if you aren’t sure.

There is a little bit more to consider with full spectrum light though…….

If we go back to our chart, you will see that near infrared light ranges in wavelengths from 700nm to 1400nm.  If you only were to get one of those wavelengths, would you consider this to be FULL spectrum?  Or would you consider FULL spectrum to have all these wavelengths? 

I think most people would consider all the wavelengths to be full spectrum. This is what a near infrared sauna ONLY provides. 

full spectrum wavelengths in a near infrared sauna bulb

You can see in the diagram it has a wavelength distribution that includes a little bit of all the wavelengths.  This is more in line with how nature provides this light via sunlight.

How does this compare to far infrared saunas and traditional saunas?

Traditional Sauna

Traditional saunas don’t have any red or near infrared photobiomodulation effects so they can’t be considered full spectrum.

Far Infrared Sauna

Far infrared saunas will often put a LED panel in their units that typically have a red light at the single frequency of 680nm and a near infrared light at 850nm.  This is good.  But, would you consider this full spectrum?  It depends how you define it.  To me it’s not truly full spectrum and nature has all the wavelengths for a reason.

One final point.  To get a therapeutic dose of near infrared light you will need to spend time in your saunas.  Fortunately this is how saunas are used! 

Consider that in a traditional photobiomodulation session with an LED panel you are very close to it and the strength (irradiance) of the light is much greater. As a result, your time in front of the panel is much less.  The sauna will work… just takes longer so make sure you use your sauna regularly.

Near Infrared Sauna

portable near infrared sauna

A near infrared sauna provides the best of both worlds. Heat and photobiomodulation benefits. There are other factors to consider to determine the best sauna for you but if full spectrum benefits are important to you the NIR sauna might be best. Our portable near infrared sauna is designed so you can use it in any space or any place. For more information visit