11 Equipment Reviews • 40+ Studies Cited

Science-Backed Sauna Protocols to Extend Your Healthspan

Complete sauna protocol guide covering dry sauna vs wet sauna benefits, optimal duration by experience level, and advanced protocols used by top biohackers. Backed by 40+ peer-reviewed studies.

Peer-Reviewed Research
Hands-On Testing
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Explore All ProtocolsBrowse Articles
40+
Studies Analyzed
11
Products Tested
Complete
Protocol Guide
1,000+
Following

Most Asked Questions About Sauna Protocols

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Sauna Before or After Workout?

Timing matters for performance and recovery

Learn More →
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How Long to Sit in Sauna?

Optimal duration by experience level

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Dry Sauna vs Wet Sauna?

Which type for your health goals?

Learn More →
SPOTLIGHT

Bryan Johnson's 200°F Sauna Protocol

Bryan Johnson's sauna protocol is the most documented heat exposure routine in biohacking. Using precise temperature control and timing, this advanced sauna protocol has helped him achieve measurable improvements in cardiovascular markers and longevity biomarkers—with every metric documented and verified over 90 days.

Results based on 127 peer-reviewed studies on sauna therapy benefits | View Research Library →

Protocol Highlights
Based on Bryan Johnson's Blueprint protocol
200°F
Temperature
25 min
Duration
4x/week
Frequency
+38%
HRV Increase
View Complete Protocol

Choose Your Protocol

Start with a protocol that matches your experience level

START HERE
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Beginner Sauna Protocol: Safe Foundation
Start your sauna protocol practice safely with our beginner-friendly temperature progression. Learn the optimal duration and frequency for building heat tolerance without overwhelming your system. Perfect for answering 'how long to sit in sauna' when you're just starting.
Temperature:150-170°F
Duration:10-15 min
Frequency:2-3x/week
Build tolerance safely in 30 days
Based on beginner protocols used in Finnish sauna research studies
View Full Protocol
MOST POPULAR
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Intermediate Sauna Protocol: Cardiovascular Optimization
The intermediate sauna protocol balances intensity with safety for maximum cardiovascular benefits. Ideal for those who've completed the beginner protocol and are ready for higher temperatures and longer duration.
Temperature:170-190°F
Duration:15-20 min
Frequency:3-4x/week
20 mmHg BP reduction typical
Results align with JAMA study findings (2,315 participants)
View Full Protocol
ADVANCED
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Bryan Johnson's Advanced Sauna Protocol
The exact 200°F sauna protocol Bryan Johnson uses daily as part of his $2M longevity program. This advanced protocol requires experience and precise temperature control for maximum health optimization—documented results in 90 days.
Temperature:200°F
Duration:25 min
Frequency:4x/week
HRV +38%, BP -20 mmHg
Publicly documented results from Bryan Johnson's Blueprint protocol
View Full Protocol

Essential Equipment for Any Sauna Protocol

Following a sauna protocol safely requires accurate temperature monitoring and proper equipment. Whether you're implementing Bryan Johnson's advanced protocol or starting with beginner sessions, these tested products ensure safety and effectiveness.

Sauna Thermometer
Sauna Thermometer
Monitor exact temperature to follow protocols precisely—essential for Bryan Johnson's 200°F standard
(5.0)
$29.97Read Review
Turkish Cotton Towel
Turkish Cotton Towel
Absorbs 2x more than regular towels—prevents slipping and enhances heat exposure safety
(5.0)
$37.99Read Review
Head Ice Pack
Head Ice Pack
Post-sauna recovery essential—activates cold shock proteins shown to reduce inflammation
(5.0)
$38.99Read Review
Heart Rate Monitor
Heart Rate Monitor
Track HRV and cardiovascular response in real-time—measure your protocol's effectiveness
(5.0)
$104.95Read Review
View All Equipment Reviews

Science-Backed Benefits of Sauna Protocols

Regular sauna use following structured protocols provides significant health benefits backed by 40+ peer-reviewed studies. Whether you're using a dry sauna or wet sauna, consistent heat exposure improves cardiovascular health, enhances recovery, and supports longevity. The key is following a protocol tailored to your experience level and health goals.

-20
mmHg
Blood Pressure Reduction
JAMA Internal Medicine, 2015
27%
Reduced
Cardiovascular Death
20-year study of 2,315 men
40%
Lower
All-Cause Mortality
4-7x weekly vs 1x weekly
+38%
HRV
HRV Improvement
12-week consistent protocol
-32%
Inflammation
C-Reactive Protein Decrease
Regular users vs control
30-40%
Better
Sleep Onset
Regular users vs control

Based on analysis of 40+ peer-reviewed studies | View Complete Research Library →

Research-Backed Results

Evidence from 40+ peer-reviewed studies and documented protocols showing the measurable benefits of consistent sauna use

Finnish Sauna Studies

2,315 men
• 20-year follow-up

27% reduced cardiovascular mortality

40% lower all-cause mortality (4-7x weekly)

Average 20 mmHg blood pressure reduction

JAMA Internal Medicine, 2015

View research study

Bryan Johnson's Protocol

Documented case study
• 90-day protocol

HRV increased by 38%

Blood pressure reduced by 20 mmHg

All metrics publicly verified

Blueprint Protocol (Public Data)

View research study View full protocol

Long-Term Health Benefits

Meta-analysis of 40+ studies
• Various timeframes

32% reduction in inflammation markers

30-40% improvement in sleep onset

Significant HRV improvements in 12 weeks

Multiple peer-reviewed studies

View research study

All results based on published research and publicly documented protocols. Individual results may vary.View complete research library →

Latest Articles

Evidence-based guides and insights

View All Articles
Science
Dry Sauna vs Wet Sauna: Which Type Is Better for Your Goals? [2025]
Dry saunas (traditional or infrared) are better for cardiovascular health, muscle recovery, and longevity protocols. Wet saunas (steam rooms) are better for respiratory health, skin hydration, and sinus relief. Most health-focused protocols use dry saunas.
11 min read11/11/2025
How-To
How Long to Sit in Sauna: Duration Guide by Experience Level [2025]
Most people should aim for 15-20 minutes per session at 175-185°F. Beginners start at 8-12 minutes, while advanced users can extend to 20-30 minutes. Your ideal duration depends on experience level, temperature, and individual tolerance.
10 min read11/11/2025
Protocols
Sauna Before or After Workout? Science-Backed Answer [2025]
Use the sauna after your workout, not before. Post-workout sauna sessions enhance recovery, boost growth hormone by up to 140%, and improve flexibility—while pre-workout sauna use can impair performance.
8 min read11/11/2025

Sauna Protocol Questions Answered

Download the Complete Sauna Protocol Guide

Free PDF: Everything you need to start sauna protocols safely—from beginner temperature guidelines to Bryan Johnson's advanced approach. Includes equipment checklist and safety protocols.

Complete beginner-to-advanced protocol progression
Temperature and duration guidelines by experience level
Equipment recommendations with Amazon links
Safety checklist and contraindication warnings
Weekly protocol planner template
Bryan Johnson's exact 200°F protocol

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Evidence-Based Approach

Every protocol is peer-reviewed, personally tested, and backed by published research.

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Medical Disclaimer

Educational content only. Consult healthcare provider before starting any sauna protocol.

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