PROTOCOLS
Evidence-Based Sauna Protocols
Choose the right protocol for your experience level and health goals. All protocols are backed by research and optimized for measurable results.
Featured Protocol
FEATURED
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Bryan Johnson's 200°F Protocol
The exact protocol used by biohacker Bryan Johnson to achieve +38% HRV improvement and measurable health gains
200°F
Temperature
20-25 min
Duration
4-7x/week
Frequency
+38%
HRV Increase
Key Results:
- ✓5.83% blood pressure reduction in 7 days
- ✓25-50% arterial flexibility improvement
- ✓+38% HRV increase by week 12
- ✓Multiple toxins became undetectable
All Protocols
Beginner
Beginner Protocol
Start your sauna journey safely with this gentle introduction designed for first-time users
Temperature:150-170°F
Duration:10-15 min
Frequency:2-3x/week
Intermediate
Intermediate Protocol
Step up your sauna game with longer sessions and higher temperatures for enhanced benefits
Temperature:170-190°F
Duration:15-20 min
Frequency:3-4x/week
Advanced
Advanced Performance Protocol
Maximize benefits with this high-intensity protocol for experienced sauna users
Temperature:190-200°F
Duration:20-30 min
Frequency:4-6x/week
Intermediate
Post-Workout Recovery Protocol
Optimize muscle recovery and reduce soreness with strategic post-exercise heat exposure
Temperature:160-180°F
Duration:15-20 min
Frequency:After workouts
Advanced
Contrast Therapy Protocol
Combine sauna with cold plunge for maximum cardiovascular and recovery benefits
Temperature:180-200°F + Cold
Duration:3-4 cycles
Frequency:2-3x/week
Not Sure Which Protocol to Choose?
New to Sauna?
Start with the Beginner Protocol and work your way up gradually over 4-6 weeks.
Start HereRegular User?
The Intermediate Protocol offers a great balance of benefits and sustainability.
View ProtocolOptimize Everything?
Bryan Johnson's data-driven protocol offers the most documented results.
See Results