Your Sauna Protocol

Target Temperature—

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Hydration Per Session—

⚠️ Safety: Exit immediately if dizzy, nauseous, or lightheaded. Never sauna while under the influence of alcohol. Don't sauna within 2 hours of a large meal.

Sauna Research Highlights

Laukkanen 2018 study: Men who sauna'd 4+ times per week had a 40% lower risk of cardiovascular mortality vs 1x/week.
57+ min/week total (Dr. Rhonda Patrick threshold) is associated with maximum longevity benefit.
Heat shock proteins (HSPs) activate when core body temperature reaches ~40°C (104°F), promoting cellular repair and muscle protein synthesis.
Cold contrast (hot/cold/hot/cold) dramatically amplifies cardiovascular and recovery benefits over heat alone.
Don't wipe sweat during the session — sweat is your body's cooling mechanism and wiping it off forces more production.
Finnish tradition: 80–100°C (176–212°F). Higher benches are hotter. Pour water on rocks (löyly) to increase humidity and perceived heat.

🧖 Sauna Protocol Calculator

Your Sauna Protocol

Sauna Research Highlights