All recommendations are for dry saunas, not steam or infrared.

# Gurus

## Andrew Huberman

[Deliberate Heat Exposure Protocols for Health & Performance](https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance)

#### Protocol #1: Cardiovascular Health

- Temperature: 80-100°C; 176-212°F
- Duration: 5-20 minutes/session
- Frequency: 2-3x/week, up to 7x/week

#### Protocol #2: General Health

- Temperature: 80-100°C; 176-212°F
- Duration: A total of 1 hour/week, split into multiple sessions
- Frequency: 2-3x/week

## Rhonda Patrick

[The Cognitive Enhancement Blueprint: A Guide to Powerful Protocols for Reducing Brain Aging](https://drive.google.com/file/d/1pcDE58Ql9q0YXexjsF85s7kcNrFlx9QK/view)

- Temperature: 79.4-82.2°C; 175-180°F
- Humidity: 10-20%
- Duration: 20-30 minutes/session
- Frequency: 3-4x/week

## Peter Attia

[Saunas: the facts, the myths, and the how-to](https://storage.googleapis.com/public-bucket-9128397812/peterattiamd.com/peterattiamd.com/sauna-facts-myths-and-how-to/index.html)

- Temperature: 80-100°C; 176-212°F
- Duration: 20-30 minutes/session
- Frequency: Once per day, 4-7x/week

Timing based on purpose:
- For sleep, use 1-2 hours prior to bedtime.
- For sports performance, use following exercise for recovery.
- For cardiovascular benefit, use any time of day.

# Research

## [Write a protocol for using a traditional sauna to maximize the health and longevity benefits.](https://consensus.app/results/?q=Write%20a%20protocol%20for%20using%20a%20traditional%20sauna%20to%20maximize%20the%20health%20and%20longevity%20benefits.&copilot=on)

To maximize the health and longevity benefits of traditional sauna use, the following protocol is recommended based on the data provided:

- **Frequency and Duration**: Engage in sauna bathing approximately 1-2 times per week, as regular users report health benefits, particularly around mental well-being and sleep. Aim for sessions of 15 minutes when focusing on cardiovascular benefits, and consider longer sessions for detoxification purposes under medical supervision.
- **Temperature**: Utilize a temperature range between 45°C to 100°C (113°F to 212°F), which is typical for sauna bathing and induces mild hyperthermia. Adjust the temperature according to personal comfort and health conditions.
- **Hydration**: Ensure adequate hydration before, during, and after sauna use to prevent adverse reactions such as dizziness, dehydration, and headache. Drink water to replenish fluids lost through sweating.
- **Post-Sauna Cooling**: After the sauna session, allow the body to cool down gradually. This can involve sitting or lying down in a cooler environment. Cooling down is essential to stabilize the body's thermoregulatory response.
- **Health Conditions**: Individuals with cardiovascular conditions should consult with a healthcare provider before starting sauna therapy, as sauna use can influence blood pressure and cardiac functioning. Sauna bathing is generally safe for most people with stable coronary heart disease.
- **Contraindications**: Avoid sauna use if experiencing unstable angina pectoris, recent myocardial infarction, severe aortic stenosis, or if pregnant without medical advice.
- **Avoid Alcohol**: Do not consume alcohol during sauna bathing as it increases the risk of hypotension, arrhythmia, and sudden death.
- **Sauna Type**: Choose from the various types of saunas available, such as traditional wood-burning, electric, far-infrared, or steam saunas, based on personal preference and the specific health benefits desired.
- **Monitoring**: Monitor the body's response to the sauna, particularly when using sauna therapy to assist with chronic health conditions. Adjust the frequency and duration of sauna sessions based on individual health goals and outcomes.
- **Combination with Exercise**: Consider combining sauna use with regular exercise to potentially enhance cardiovascular and cytoprotective mechanisms.

By following this protocol, individuals can safely enjoy the relaxation and health benefits associated with traditional sauna use, including improved mental well-being, sleep, cardiovascular health, and potential relief from certain chronic conditions. Always consult with a healthcare provider before beginning any new health regimen, especially for individuals with pre-existing health conditions.

# Claude 3 Opus

## Write a protocol for using a traditional sauna to maximize the health and longevity benefits.

Here is a protocol for using a traditional sauna to maximize potential health and longevity benefits:

1. Hydrate well before entering the sauna by drinking 16-32 oz of water. Avoid alcohol as it can lead to dehydration.
2. Set the sauna temperature to 80-100°C (176-212°F) with humidity levels around 10-20%.
3. Undress and enter the pre-heated sauna. Sit or lie on a towel to prevent sweat from contacting the bench. Allow your body a few minutes to start sweating and acclimate to the heat.
4. Stay in the sauna for 10-20 minutes or as long as it feels comfortable. Don't overdo it, especially if you're new to sauna use. Exit if you feel dizzy, lightheaded or unwell.
5. Take a break outside the sauna to cool down for 10-20 minutes. Drink some more water, breathe normally, and let your body temperature regulate.
6. Re-enter the sauna for another 10-20 minute session if desired. 2-3 sessions per visit is typical.
7. After the final round, take a cold shower or plunge into a cold pool if available. This provides a vascular exercise effect. Follow with a warm shower.
8. Dry off thoroughly and rehydrate by drinking more water. Relax for 15-30 minutes as your body cools down and heart rate returns to normal.
9. For ongoing benefits, aim to sauna 3-5 times per week. Don't sauna if ill, pregnant, or have certain pre-existing medical conditions. Consult your doctor first if unsure.

The heat stress from sauna use may provide a hormetic longevity effect. It can improve circulation, lower inflammation, induce a protective heat shock response, aid detoxification through sweating, and relax the mind and muscles. Combining sauna use with a healthy lifestyle may compound the benefits. But always listen to your body and don't push beyond your limits. With proper and regular use, saunas can be a beneficial practice for many people.

## Provide specific study citations for these recommendations

Sure, here are some relevant study citations that support the various elements of the sauna protocol:

1. Hydration before and after sauna:
- Laukkanen, T., et al. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), 351-353.
1. Sauna temperature and humidity:
- Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.
1. Duration of sauna sessions:
- Laukkanen, J. A., et al. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.
1. Cooling down periods:
- Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195-205.
1. Cold exposure after sauna:
- Laukkanen, T., et al. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121.
1. Frequency of sauna use:
- Laukkanen, T., et al. (2017). Association between sauna bathing and dementia in middle-aged Finnish men. Age and Ageing, 46(2), 245-249.
1. Precautions for sauna use:
- Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.
1. Potential mechanisms of health benefits:
- Laukkanen, J. A., & Laukkanen, T. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), 351-353.
- Janssen, C. W., et al. (2016). Whole-body hyperthermia for the treatment of major depressive disorder: a randomized clinical trial. JAMA Psychiatry, 73(8), 789-795.

These studies provide evidence for the temperature, humidity, duration, and frequency recommendations, as well as the potential health benefits and precautions associated with sauna use. However, more research is needed to fully understand the mechanisms and long-term effects of sauna bathing on health and longevity.

# More from Gurus

# Consensus

# FoundMyFitness (Rhonda Patrick)

## [The Cognitive Enhancement Blueprint (BDNF Guide)](https://drive.google.com/file/d/1pcDE58Ql9q0YXexjsF85s7kcNrFlx9QK/view?usp=sharing)

Engaging in heat therapy through soaking in a hot tub or enjoying a sauna session may also elevate your BDNF levels, enhancing brain health. This effect aligns with the known benefits of heat therapy in reducing the risk of neurodegenerative diseases, such as dementia and Alzheimer's.

- **Hot baths boost BDNF**: A 20-minute hot water soak at 42°C (108°F) increased BDNF in healthy young men to levels that were two-thirds higher than before soaking. Levels remained elevated for 15 minutes afterward.
- **Sauna use increases BDNF**: A ten-week regimen of regular heat exposure in a sauna at 80°C (176°F) increased BDNF levels more effectively than light-intensity exercise, positioning sauna bathing as a promising method for promoting brain health through BDNF production.

Rhonda's recommendations and personal practices:

- **Dry sauna protocol**: Spend 20 to 30 minutes in a dry sauna at temperatures ranging from 79.4°C to 82.2°C (175°F to 180°F) with about 10-20 percent humidity. Aim for three to four sessions weekly for optimal results.
- **Saltwater jacuzzi regimen**: Enjoy 30 minutes in a saltwater jacuzzi at 40°C (104°F). Incorporate into your routine three to four times weekly.

## [Sauna](https://www.foundmyfitness.com/topics/sauna)

This article provides a comprehensive overview of the health benefits associated with sauna use, particularly focusing on Finnish-style saunas. It covers the following key points:

1. **Sauna practices**: The article describes different types of saunas, their heat sources, humidity levels, and typical duration of use.
2. **Physiological response to heat stress**: Sauna use elicits a strong physiological response, including increased heart rate, sweating, and redistribution of blood flow. Repeated sauna use acclimates the body to heat stress through hormesis.
3. **Molecular mechanisms**: Heat stress activates various molecular pathways, such as the increased expression of heat shock proteins (HSPs), activation of transcription factors like Nrf2 and FOXO3, and modulation of inflammatory cytokines IL-6 and IL-10. These mechanisms contribute to the protective effects of sauna use.
4. **Cardiovascular health**: Sauna use is associated with a reduced risk of cardiovascular diseases, such as sudden cardiac death and congestive heart failure. The physiological responses to sauna use are comparable to those of moderate exercise.
5. **Dementia and Alzheimer's disease**: Frequent sauna use is linked to a lower risk of developing neurodegenerative diseases like dementia and Alzheimer's disease.
6. **Mental health**: Sauna use may also have benefits for mental health, reducing the risk of developing psychotic disorders.

Overall, the article highlights the strong evidence supporting the health benefits of regular sauna use, particularly for cardiovascular and neurological health, based on findings from large prospective studies and randomized controlled trials.

Based on the information provided in the article, here are some actionable recommendations:

1. **Frequency**: Aim to use a sauna 4-7 times per week to maximize the potential health benefits, such as reduced risk of cardiovascular disease and neurodegenerative disorders.
2. **Duration**: Spend at least 20 minutes in the sauna during each session to achieve optimal health benefits.
3. **Temperature**: Ensure the sauna is heated to a temperature of at least 78.9°C (174°F) for maximum effectiveness.
4. **Hydration**: Stay well-hydrated before, during, and after sauna sessions to replace fluids lost through sweating and to avoid dehydration.
5. **Cool-down**: Incorporate a cool-down period after each sauna session, such as taking a cold shower or spending time in a cooler room, to help your body recover and adapt to the heat stress.
6. **Listen to your body**: If you feel dizzy, lightheaded, or uncomfortable during a sauna session, exit the sauna and cool down immediately.
7. **Consult with a healthcare professional**: Before starting a regular sauna routine, consult with your doctor, especially if you have pre-existing health conditions or concerns.
8. **Combine with exercise**: If possible, combine regular sauna use with a moderate-to-vigorous exercise routine to further enhance the cardiovascular and overall health benefits.
9. **Consistency**: Make sauna use a consistent part of your wellness routine to maintain and maximize the long-term health benefits.
10. **Choose the right type of sauna**: If possible, opt for a traditional Finnish-style sauna or an infrared sauna that can achieve the recommended temperature and humidity levels.

# Peter Attia, MD

## [Saunas: the facts, the myths, and the how-to](https://peterattiamd.com/sauna-facts-myths-and-how-to/)

Here is a summary of the key points from the article on saunas and health:

- Sauna use has a long history in many cultures around the world and has recently gained attention as a potential "longevity hack". However, most of the evidence for the health benefits of saunas comes from observational studies rather than randomized controlled trials.
- Observational studies, mostly from Finland, suggest frequent sauna use (4-7 times per week) is associated with decreased risk of cardiovascular events, dementia, Alzheimer's disease, and all-cause mortality compared to infrequent use (once per week). The effects appear to be dose-dependent based on frequency. Some mechanistic evidence suggests sauna use improves arterial compliance and endothelial function.
- Randomized studies indicate post-exercise sauna sessions can aid recovery and improve endurance performance, possibly by increasing plasma volume. Benefits are more pronounced for endurance vs strength training.
- Limited evidence suggests sauna use may decrease anxiety, improve mood and depression symptoms, and reduce risk of psychotic disorders. However, the studies have methodological limitations.
- Sauna use before bed may improve sleep quality and decrease insomnia by facilitating the natural drop in body temperature, analogous to effects seen with hot baths. Survey data supports subjective sleep improvements from sauna use.
- Some evidence indicates sauna therapy may reduce certain types of chronic pain, including tension headaches, back pain and rheumatoid arthritis pain, though more rigorous studies are needed.
- While the cumulative data is promising, the heavy reliance on observational studies and limited number of randomized controlled trials means more research is required to firmly establish the causal health benefits of sauna use. Larger, more diverse study populations are also needed.

In summary, regular sauna bathing appears to be a beneficial health practice, but the evidence relies heavily on observational data that has limitations in proving causality. More rigorous interventional studies are still needed to confirm the effects and optimal protocols for sauna use.

Based on the article, here are some practical recommendations for sauna use:

- **Frequency**: Aim to use a sauna 4-7 times per week for optimal cardiovascular and potential cognitive benefits. Using a sauna 2-3 times per week may provide intermediate benefits.
- **Duration**: Stay in the sauna for more than 11 minutes per session, ideally around 19 minutes or more, for greater risk reduction in cardiovascular-related deaths.
- **Temperature**: Use a sauna at a temperature that is comfortable and safe for you. Traditional Finnish saunas are typically between 80-100°C (176-212°F).
- **Hydration**: Make sure to drink plenty of water before, during, and after sauna sessions to avoid dehydration.
- **Timing**: If using a sauna for exercise recovery, use it after your training session rather than before for improved endurance and reduced muscle soreness.
- **Cooldown**: Allow your body to cool down naturally after a sauna session. Avoid immediately exposing yourself to cold temperatures or taking a cold shower.
- **Sleep**: Consider using a sauna in the evening, finishing at least 1-2 hours before bedtime, to potentially improve sleep quality through the natural cooling process.
- **Safety**: Avoid alcohol and medications that may impair sweating and increase dehydration risk. Leave the sauna immediately if you feel dizzy, lightheaded, or unwell.
- **Medical conditions**: Consult your healthcare provider before starting a sauna regimen, especially if you have pre-existing health issues, such as cardiovascular disease or high blood pressure.
- **Combine with other healthy habits**: Incorporate sauna use as part of a healthy lifestyle alongside regular exercise, a balanced diet, and stress management for potentially synergistic benefits.

Remember, while the health benefits of sauna use appear promising, more research is needed to establish clear guidelines. Always listen to your body and use caution when trying saunas for the first time or if you have any medical concerns.