If you’ve scrolled through Instagram lately, you’ve seen it. Everyone’s sitting in wooden barrels, sweating, claiming it’s the cure for everything from stress to longevity.

But is the sauna hype real? Or is it just another cold plunge in disguise?

Here’s what the science says, what dads actually get out of it, and which setups are worth your money.

The Case for Heat

Let’s start with the facts. Regular sauna use has been linked to better heart health, lower blood pressure, improved sleep, and fewer sick days. A 20-year Finnish study found that men who used saunas four to seven times a week had a 50% lower risk of cardiovascular death than those who didn’t. That’s not placebo. That’s data.

Beyond longevity, heat therapy helps with recovery. Sitting in a sauna boosts circulation, releases endorphins, and can cut post-workout soreness in half. You’ll also get the mental reset. Twenty minutes in 180°F heat forces you to sit still and breathe. It’s the most analog form of meditation a dad can get.

The Downsides

Saunas aren’t magic. They won’t replace workouts, therapy, or good sleep. You’ll sweat out water, not toxins. You’ll feel relaxed, but if you still crush three IPAs after dinner, the sauna won’t undo that.

And unless you buy smart, a sauna can become another expensive piece of backyard decor.

Best Sauna Options for Dads

Here’s what we like in 2025: simple, efficient, and built to last.

Redwood Outdoors Barrel Sauna

If you want the real deal, this is it. Redwood Outdoors makes classic Scandinavian-style barrel saunas built from cedar and thermowood. The round shape heats evenly, the cedar smells incredible, and setup is doable for two people on a weekend.

They offer both electric and wood-fired options. The electric is plug-and-play. The wood-fired gives you that primal, off-grid vibe.

If you’re serious about recovery and ritual, this is our top pick.

  • Price range: $4,000–$9,000

  • Details: Their smaller 2-person barrel saunas start around $4K. The larger 6-person wood-fired models can hit $8K–$9K with add-ons like porch decks or panoramic windows.

  • Pro tip: Delivery and assembly can add another $500–$1,000 depending on your location.

Sunlighten Infrared Sauna

For dads who prefer high-tech over wood smoke, Sunlighten’s infrared saunas heat your body directly instead of the air. Lower temps, deeper sweat, and solid research backing the benefits for blood pressure and stress reduction.

They’re easier to install indoors and great for smaller spaces.

  • Price range: $3,500–$8,000

  • Details: The Solo System (portable dome) starts under $4K, while the larger, cabin-style models with chromotherapy and Bluetooth audio run closer to $8K.

  • Pro tip: Infrared models plug into standard outlets, so no electrician needed.

HigherDOSE Sauna Blanket

Not ready to build a barrel in your backyard? Start here. The HigherDOSE infrared blanket gives you 80% of the benefits at 10% of the cost. It’s portable, easy to clean, and actually gets hot enough to make you sweat.

Perfect for dads testing the waters before committing to full lumberjack status.

  • Price range: $500–$800

  • Details: Entry-level price for the at-home option. You can literally roll it up and stash it in a closet.

  • Pro tip: Great way to test if you’ll actually use a sauna before investing five figures in lumber and heaters.

How to Sauna Like a Pro

Keep it simple:

  • Start with 15 to 20 minutes at 170–190°F.

  • Hydrate before and after.

  • Cool down with a cold shower or plunge for contrast.

  • Repeat three to four times a week.

If you’re short on time, stack it after workouts or use it before bed. The heat drop afterward helps you fall asleep faster.

The Dad Verdict

Yeah, the sauna hype is real. But not for the reasons Instagram says. It’s not a miracle. It’s a habit. A 20-minute ritual that forces you to unplug, slow down, and do something good for your body.

Whether you go full Finnish with Redwood Outdoors or dip your toes in with an infrared setup, the payoff is real.

Less stress. Better sleep. Fewer aches. And maybe, just maybe, a few more years of chasing your kids around.

If you could boil down your health into one number, it wouldn’t be your cholesterol. Or your blood sugar.
It’d be your VO₂ max — how much oxygen your body can use when you push it to the edge.

Dr. Peter Attia calls it the single best predictor of how long you’ll live. Better than any lab test. Because VO₂ max (and strength) can’t be gamed. It’s the sum of years of training, movement, and discipline,  not a weekend juice cleanse.

Here’s the punch line:

The higher your VO₂ max, the lower your risk of dying early.

And the good news? You can build it. Consistent workouts, smart intensity, and a plan that keeps you in the top 25 percent for your age group will move the needle.

Don’t obsess over your current number. Watch your trajectory. If your VO₂ max is holding steady or rising as you age, you’re literally slowing the clock.

Quick takeaways:

  • VO₂ max beats cholesterol, blood pressure, and blood sugar as a predictor of lifespan.

  • You can’t fake it — it’s earned over time.

  • You can train for it at any age.

Watch Dr. Peter Attia explain why VO₂ max matters for longevity.

Better Dad, Today: Train for endurance like your life depends on it because it kinda does.

Inspired by Dr. Peter Attia’s discussion on VO₂ max and longevity. © Original content and research by Peter Attia, MD. Watch the full segment via peterattiamd.com.

Humans were built to move weight. Long before gyms and kettlebells, we carried survival on our backs: food, firewood, and the occasional unlucky animal we chased down. That’s what Dr. Andrew Huberman and author Michael Easter dig into when they talk about rucking—walking with weight. It’s a forgotten superpower still hardwired into our DNA.

Running gets all the attention, but carrying weight does something special. It fires up your heart like cardio while also building the kind of functional strength that lasts. Adding a weighted backpack can burn more calories per mile than walking or running alone. It’s also one of the best ways to get outside, clear your head, and train without beating up your joints.

Studies on backcountry hunters show just how effective it is. They drop fat while keeping muscle; the kind of slow-burn transformation that sticks. The reason is simple: rucking hits nearly every major muscle group while forcing your body to adapt to real-world load. It’s primal fitness done right.

If you’re starting out, go light. Women should begin with 5 to 20 pounds. Men should start with 10 to 30. Build from there by adding weight or distance each week.

Keep it under 50 pounds or one-third of your body weight to stay in the safe zone.

Rucking also pairs well with running. It strengthens your stabilizers, improves efficiency, and reduces injury risk. And just like in life or work, the hardest part is getting started. Once you push through that early resistance, the rhythm takes over.

Watch Michael Easter and Dr. Andrew Huberman explain why rucking might be the most underrated way to get lean and strong

Strap on a pack, hit the trail, and carry something heavy. Your ancestors did it to survive; you can do it to thrive.

Inspired by Dr. Andrew Huberman and Michael Easter’s conversation on rucking, weight loss, and strength. © Original content and research by Michael Easter and Andrew Huberman, PhD. Watch the full episode on YouTube.

If you’ve ever bent down to tie your shoes and heard your back whisper “don’t do that again,” this one’s for you.

Tom Merrick — better known as The Bodyweight Warrior on YouTube — built one of the most popular flexibility videos on the internet. Over 20 million people have followed along with his 15-minute full-body stretching routine, and for good reason: it actually works.

This isn’t yoga. It’s not fancy. It’s just smart, simple mobility training for people who want to move and feel better without spending an hour doing it.

Here’s what it covers:

  • Neck & Shoulders: Gentle side leans, assisted neck stretches, and shoulder extension reaches to unlock upper-body tension.

  • Chest & Lats: Deep chest openers and lats stretches that counteract all that desk time.

  • Back & Hips: Child’s pose, rocking twists, and hip stretches that release pressure through your spine and lower body.

  • Glutes & Legs: Cross-leg pulls, squats, and pike stretches to hit the hamstrings, glutes, and hip flexors.

  • Final Flow: Frog pose and side lunges to finish with deep adductor and groin work.

“You don’t need to be flexible to start — you get flexible by starting.” — Tom Merrick

A big part of Merrick’s method is breathing through discomfort, not forcing it. Each stretch builds into the next, creating a flow that hits every major muscle group in just 15 minutes. You can even grab his free downloadable PDF guide from the video description to keep it going offline.

Watch the full routine: 15-Minute Beginner Flexibility Routine by Tom Merrick

Inspired by Tom Merrick’s Bodyweight Warrior channel, which has helped millions build real-world strength and flexibility through simple, body-based training.