Summary: - Finnish research links 4+ dry sauna sessions per week to a 40% reduction in all-cause mortality—this outpaces even regular exercise or a Mediterranean diet. - Bryan Johnson’s 90-day experiment: 20-minute dry sauna sessions at 200°F (93°C), up to 7 times weekly, following protocols based on Finnish studies. - Initial issues included severe muscle cramps and poor sleep, traced to dehydration and electrolyte loss from sweating; resolved by increasing electrolyte consumption before and after each session. - Cardiovascular benefits included a rapid reduction of central systolic blood pressure and improved arterial flexibility, due to heat-induced vasodilation. - Body detoxification: After multiple sessions, significant reductions in body toxin levels were observed, especially when showering after each sauna. - Fertility markers: Using an ice pack on the testes during sauna preserved and even improved fertility by 31% over 21 days; discontinuing ice resulted in a 50% drop in fertility markers, highlighting the importance of testicular cooling for men during regular sauna use. - Most studied health benefits are linked to dry saunas at high heat, rather than infrared or steam saunas. - Other improvements included lowered resting heart rate, healthier arteries (biologically ~10 years younger), and increased VEF (a growth signal for blood vessels and organ health). - Protocol recommendations: 3–5 dry sauna sessions per week, 15–20 minutes at 175–200°F (80–93°C); drink electrolytes, wear natural fibers, ice for male fertility, and shower promptly afterward. - Best stacked with exercise for additive benefits; if sauna isn’t available, vigorous exercise also induces similar cardiovascular adaptations. - Safety tips: Gradually work up to higher temperatures, stay hydrated, and avoid sauna if pregnant or with certain health conditions. - Fertility markers were restorable—“icing the boys” reversed the heat-related decline when restarted. - Conclusion: When combined with proper hydration, electrolyte replacement, and safety strategies (especially for male fertility), sauna is highly beneficial for cardiovascular health, detoxification, and overall recovery.

Results: - arteliar flexibility: +25-50% - vascular de-aging effect: ≈ 10 years younger - vascular age equivalent: ≈ 20-year-old level

Sauna Checklist: - Frequency: 3-5 sessions per week - Duration: 15-20 min per session - Temperature: 80-93°C - Type: dry sauna - After exercise: stronger effects - Stay hydrated with sufficient electrolytes - Coll the boys 🥚🥚 with non-toxic, BPA-free ice packs - To avoid toxins, wear cotton, bamboo, naked. Avoid synthetic fabrics - Don't put water on the rocks to avoid toxins getting into the air - After sauna do shower to wash off the toxins - If you don't have access to sauna, exercise as it also increases the body heat

• Sauna use induces mild heat stress, activating natural repair processes in the body such as heat shock proteins, improved blood flow, antioxidant activity, metabolism optimization, reduced inflammation, and enhanced immunity, all contributing to whole-body health benefits.

• Regular sauna sessions (4–7 times/week, at least 19 minutes) are strongly associated with improved heart health, significantly lowering the risk of heart disease (by up to 48%) and high blood pressure (by up to 47%).

• Mental health benefits include better sleep (over 80% report improvement), reduced muscle pain, improved mood, and a lower risk of dementia (up to 48% reduction) and psychotic disorders (up to 77% reduction) with frequent use.

• Sauna use reduces systemic inflammation, with frequent sessions leading to up to 31.5% lower inflammation markers and easing symptoms of chronic inflammatory and autoimmune conditions like rheumatoid arthritis.

• Metabolic improvements include decreased bad cholesterol (LDL), transiently lower triglycerides, and small increases in good cholesterol (HDL); some studies show increased muscle mass and bone density after intensive sauna protocols.

• Saunas may aid detoxification by promoting sweat-induced elimination of heavy metals and environmental toxins, with longer sessions (15–20+ minutes) enhancing this effect.

• Frequent sauna use is linked to increased longevity, with studies showing up to 40% lower all-cause mortality and up to 70% lower risk of dying from heart disease for those using saunas 4–7 times per week.

• Bryan Johnson’s personal protocol involves daily 20-minute dry sauna sessions at 93°C (200°F), with hydration and protective measures, and he tracks various biomarkers to measure health impacts.

• Recommended sauna practice: 3–5 sessions per week, 15–20 minutes each at 80–90°C (175–194°F), ideally post-workout; always hydrate and avoid sauna use if dehydrated, unwell, or with certain medical conditions.

• Results from Bryan Johnson’s ongoing self-experimentation are forthcoming, but current evidence supports sauna as a promising intervention for detox, longevity, and overall health.