Sauna Heat Therapy Protocol

Overview

Rhonda Patrick has extensively researched the benefits of heat stress from sauna use. Regular sauna bathing has been associated with reduced cardiovascular mortality, improved blood pressure, and activation of heat shock proteins that help repair damaged proteins and protect cells.

How to Follow This Protocol

1. 1

   Step 1: Access a Sauna

   Find access to a traditional Finnish sauna (174-212°F / 80-100°C). Infrared saunas work but may require longer sessions. Many gyms have saunas.

2. 2

   Step 2: Start Conservatively

   Begin with 10-15 minute sessions at a comfortable temperature. Stay well-hydrated before, during, and after.

   10-15 minutesNote: Drink 16-32 oz water before session
3. 3

   Step 3: Build to Optimal Protocol

   Work up to 20-minute sessions at 174°F (80°C) or higher, 4-7 times per week. Finnish studies showing mortality benefits used this frequency.

   20 minutes per session
4. 4

   Step 4: Post-Sauna Recovery

   Cool down gradually. Some protocols include cold exposure after (contrast therapy). Replenish electrolytes lost through sweating.

   Note: Consider electrolyte supplementation if using frequently