Bryan Johnson breaks down sauna protocol for longevity: 4-7 dry sauna sessions weekly, 20 minutes at 195°F for benefits, 34 minutes at 200°F for optimal core temperature of 102.2°F. Men should cool their testes afterward to protect fertility. Skip cold plunges immediately after, drink electrolytes, and wear 100% cotton.
Things I've learned. Sauna is a top longevity therapy. Dry sauna is the best. Wet and infrared saunas lack evidence for longevity benefits. Aim to do 4 to 7 sessions per week. The body takes time to acclimate to sauna. Expect your sleep and HRV to be wrecked in the first 2 weeks. After workouts is ideal. Avoid polyester clothing and towels. Wear as little as possible and 100% cotton. Heat wrecks male fertility. Men should ice their balls. Women don't need ice. Wear a sauna hat to avoid hair damage. 11 minutes at 176 degrees is when benefits start. 20 minutes at 195°F is even better. Getting your core body temperature to 102.2°F is the best. This takes me 34 minutes at 200°F. Be careful, that's hot as hell. Don't cold plunge after. Never sauna dehydrated. Drink electrolytes before and after. Sauna is good for muscle recovery. It may also remove microplastics from the body. Don't water the rocks to avoid aerosolizing contaminants. Measure the air quality of your sauna if you can. Remove all potentially toxic materials from your sauna. Sauna with a friend creates joy.
