At last, we tested sauna for longevity. I’m dropping my sauna protocol and explaining why they are definitely worth the hype. Plus, hear about my first time ever stepping into one, and why it was one of the most difficult — but rewarding — protocols I’ve ever done.

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Chapters

00:00 – First Impressions of Sauna

01:30 – Assessing the Sweat Response in Kate and Bryan

03:00 – Why Sauna? The Science Behind the Heat

05:20 – How Sauna Mimics Exercise

08:30 – Early Biomarker Changes with Sauna

12:00 – Protocol Design & Measurement Strategy

15:30 – Bryan’s Difficulties Starting the Sauna Protocol 

18:00 – Why Bryan Ices His Testicles in the Sauna

21:00 – Electrolyte Loss & Cramping

24:30 – Dry vs. Wet Sauna

27:00 – Practical Home Sauna Protocol

30:00 – Groups Who Shouldn’t Use Sauna

33:00 – Unexpected Effects of Sauna and Areas to Explore

38:00 – Skin Exposure & Sauna Material Safety

42:30 – Sauna Hygiene & Post-Sweat Protocol

45:00 – Measuring Sweat Toxins

47:30 – Kate and Bryan’s Personal Sauna Habits

49:00 – Sun Damage and Skin Aging with Teens

54:00 – Protocol as Part of a Broader Mission