The Heat of Longevity: Gilbert Burns' Secret to Staying at the Top with SaunaFin

A Warrior's Approach to Longevity

Staying at the top of mixed martial arts at the highest requires more than just physical prowess. It demands a commitment to recovery and longevity. For UFC top 10 Welterweight fighter Gilbert Burns, who is turning 38 this year, the key to extending his career lies in the ancient practice of heat therapy, modernized by SaunaFin’s luxurious home saunas. "You’ve got to have longevity in the sport," Burns says. "If I became a champion very early, it’s okay, but you still want to be able to fight for as long as you can. You need to be able to perform at the highest level, and investing in recovery is crucial. My SaunaFin sauna is one of the best things I’ve done for my body. It keeps me loose, moving well, and ready for the next session." It’s not just about how hard you can hit but how well you can bounce back after training that can make the difference. Elite athletes like Burns require elite outdoor saunas that offer a touch of luxury. 

Ancient Wisdom Meets Modern Science

The practice of using heat for recovery is nothing new. Ancient civilizations like the Greeks, Romans, and Finns recognized the healing properties of saunas. For Burns, these traditions are more relevant than ever. "I’ve been using SaunaFin sauna a lot for my recovery, especially during my last camp, which was very hard. My next one I’m planning to use it as well. I’ll use it at least twice a day, alternating between ice and sauna for 3-4 rounds. I spend 15 minutes in the sauna when it’s very hot, set it to 170°F, and go back and forth between the ice and the sauna. It’s a big help in my recovery. I do it on Wednesday and Saturday after the training. It’s great because I have my kids with me, who jump in the sauna. The guys from the gym also join, which makes for good relationships. We have great conversations while recovering at the same time.” This approach, where Burns spends 15 minutes in the sauna set to 170°F, is backed by modern science. Studies from the University of Eastern Finland show that a 30-minute sauna session can reduce blood pressure and increase vascular compliance, mimicking the effects of medium-intensity exercise. Saunas are a relaxing way to get the heart pumping in a way that kickstarts active recovery - no sparing gloves required. 

The Science of Recovery

The benefits of saunas extend beyond just relaxation. Burns’ regimen is a testament to how saunas enhance recovery in a social way where his family can be involved. "The sauna helps me with flexibility, muscle soreness, inflammation, and even helps me spend time with my kids, friends, and family," Burns explains. Research published in Mayo Clinic Proceedings supports this, noting that regular sauna use is linked to reduced risks of vascular diseases, neurocognitive diseases, and improved mental health. Burns adds, "It’s a community thing for me. I’m a Christian and have five Christian friends who are all professional fighters, and we spend time together in the sauna. We train in the garage, stretch, talk, and laugh. So, the sauna has been a big help to me." Forget stress balls. You only need a sauna, family, and a few good friends to rejuvenate your body and mind. 

Adapting to Age and Experience

As fighters age, their recovery needs evolve. Burns has been training in Brazilian Jiu-Jitsu (BJJ) since he was 12, and the transition to MMA has taken its toll on his body. "I’m not getting any young and am turning 38 this year, so the recovery for me is a must. I’ve been doing BJJ since I was 12 years old, and then I jumped to MMA, so my body is getting beat up. This means I have to make sure I recover. I’ve got time to stretch in the sauna and hydrate while I’m in there, so it’s a big tool in my recovery plan. Now, I do ice baths. I do hyperbaric chambers and a lot of stretching and work with a physical therapist. Plus, I have my SaunaFin sauna. It’s changed tremendously because I’m still working very hard, but I have to be a little bit smarter. As much as I train is as much as I recover for the next session."

Making Weight and Staying Sharp

Cutting weight is a crucial aspect of MMA, and saunas play a vital role in this process. "During all my preparation for the fight, I use a sauna. When you’ve got a drop weight, you’ve got to sweat a lot more. That’s how we make the weight. Sure, we diet a lot, but after the diet, we all look to cut the water off the body. The sauna has been a big help. It makes the weight cut easy. When I get there, my body is already flushing the water out. It’s easy to map how much I’ll lose, so if I do three 10-minute rounds, I know I’ll lose around 7 – 8 pounds. It’s there to help me get everything by the book." When it comes to cutting weight, getting a sauna routine dialed in is the game-changing cheat code for weight management.  

Tips for Aspiring Champions

Burns emphasizes the importance of recovery for aspiring fighters. "You need to invest in your recovery. SaunaFin Sauna is one of the best things I’ve done for my body,” he says. “I’ve gained a lot of experience. Like life, you have ups and downs. So, just like fighting, you win, and you lose. The experience has taught me to look at the small details. These details are to eat healthy foods. To do more recovery, do your sauna. Do your ice bath. Spend time with the family. I like the lifestyle that uses recovery. I have great friends who come here. We train together, then go to the sauna, do the ice and eat together. It’s a family. We endure the bad things, but we get better by being together." Although MMA is a solo sport—winning is a team effort, with a sauna session as the MVP. 

The Psychological Edge

Beyond physical benefits, saunas offer significant mental health advantages that Burns is happy to share. "There are two fights in one fight. Most of the fans only see one side of it. My coaches see the first fight where we’re getting ready. That fight is very hard. The fans only see the one side, but it’s a bigger fight to get to the last fight." Burns uses the sauna to manage his stress and improve sleep, essential to improving his mental resilience. "The sauna helps me with stress relief, inflammation, recovery, sleep, and flexibility. I don’t just do it for one thing; it offers a lot. After I’m done with the sauna, I feel all the stress is gone, my body is nice and loose, and I’m ready to take a nice nap or have a good night's sleep, and my energy is back." Think of it as a spa day with championship-level benefits for the headspace. 

Creating a Home Recovery Sanctuary

Training for top-level MMA is time-consuming, so to spend more time with his family, Burns has ensured his home has everything he needs. "I do a lot of training at home. I built a home gym in the garage with mats, weights, and bikes. Most of my recovery is at home. My cold plunge, my hyperbaric chamber, my stretching, my sauna, it’s all here. That’s how I can choose to spend more time with my family and friends. I have plenty of UFC fighters who come to enjoy all of this, and it’s great." Burns has curated a holistic approach to his well-being by paying attention to every detail. “There are so many variables to become a champion. It’s not just training hard. Training hard is a must, but after you train hard, there are a lot of things you have to do. You have to get better food, better health, better supplementation, and better recovery. You need a great coach, team, and the psychology of the sport. Your faith has to be strong, too. My advice is to try to cover each and every one of them. You can get there, but you need to stay there. When you get these boxes ticked, that’s the way to get there.”  A champion’s journey starts at home.  

SaunaFin: A Partner in Longevity

For Burns, SaunaFin isn’t just a product; it’s a partner in his journey to maintain peak performance. "I believe that those sessions will help me in the long term. I’m feeling better and moving better; the inflammation is gone, and my sleep is better, so the sauna promotes my longevity. All these things prevent injuries, which will help in the long term." From the ancient warriors who used heat to prepare for battle to modern MMA fighters leveraging the same principles for recovery and performance, saunas have stood the test of time. The convergence of ancient wisdom and modern science underscores the sauna's role in enhancing physical and mental fortitude. As research continues to unveil the myriad benefits of saunas, they will undoubtedly remain a cornerstone in the training regimens of fighters striving for greatness in the Octagon. And for Gilbert Burns, SaunaFin is at the heart of his longevity strategy, helping him stay at the top of his game in life and as a professional athlete.  

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