Sauna use induces mild heat stress, activating natural repair processes in the body such as heat shock proteins, improved blood flow, antioxidant activity, metabolism optimization, reduced inflammation, and enhanced immunity, all contributing to whole-body health benefits.

Regular sauna sessions (4–7 times/week, at least 19 minutes) are strongly associated with improved heart health, significantly lowering the risk of heart disease (by up to 48%) and high blood pressure (by up to 47%).

Mental health benefits include better sleep (over 80% report improvement), reduced muscle pain, improved mood, and a lower risk of dementia (up to 48% reduction) and psychotic disorders (up to 77% reduction) with frequent use.

Sauna use reduces systemic inflammation, with frequent sessions leading to up to 31.5% lower inflammation markers and easing symptoms of chronic inflammatory and autoimmune conditions like rheumatoid arthritis.

Metabolic improvements include decreased bad cholesterol (LDL), transiently lower triglycerides, and small increases in good cholesterol (HDL); some studies show increased muscle mass and bone density after intensive sauna protocols.

Saunas may aid detoxification by promoting sweat-induced elimination of heavy metals and environmental toxins, with longer sessions (15–20+ minutes) enhancing this effect.

Frequent sauna use is linked to increased longevity, with studies showing up to 40% lower all-cause mortality and up to 70% lower risk of dying from heart disease for those using saunas 4–7 times per week.

Bryan Johnson’s personal protocol involves daily 20-minute dry sauna sessions at 93°C (200°F), with hydration and protective measures, and he tracks various biomarkers to measure health impacts.

Recommended sauna practice: 3–5 sessions per week, 15–20 minutes each at 80–90°C (175–194°F), ideally post-workout; always hydrate and avoid sauna use if dehydrated, unwell, or with certain medical conditions.

Results from Bryan Johnson’s ongoing self-experimentation are forthcoming, but current evidence supports sauna as a promising intervention for detox, longevity, and overall health.