ADVANCED PROTOCOL
Advanced Sauna Protocol
High-intensity protocol for maximum cardiovascular and longevity benefits. For experienced users only.
Advanced Protocol Specifications
190-200°F
Temperature Range
20-25 min
Session Duration
4-5x/week
Frequency
Prerequisites - READ BEFORE STARTING
You should have:
- 6+ months of regular sauna experience
- Successfully completed intermediate protocol
- Good cardiovascular health (consult doctor)
- No medical contraindications
Advanced Protocol Benefits
Cardiovascular
- • 20-40% reduction in cardiovascular disease risk
- • Significant blood pressure improvements
- • Enhanced arterial flexibility
- • Increased HRV (Heart Rate Variability)
Longevity & Performance
- • Up to 40% reduction in all-cause mortality
- • Enhanced heat shock protein production
- • Improved mitochondrial function
- • Growth hormone optimization
Sample Weekly Schedule
Monday✓ 200°F × 25 min
TuesdayRest
Wednesday✓ 195°F × 22 min
ThursdayRest
Friday✓ 200°F × 25 min
Saturday✓ 190°F × 20 min
SundayRest
Critical Safety Guidelines
- EXIT IMMEDIATELY if you experience: Chest pain, extreme dizziness, shortness of breath, or nausea
- Hydration: 32+ oz water before session, electrolytes recommended
- Heart rate monitoring: Recommended for advanced protocols
- Never exceed 200°F or 30 minutes
- Medical clearance required if you have any health conditions
Ready for the Ultimate Protocol?
See how Bryan Johnson uses advanced sauna protocols for longevity optimization