What is the recommended sauna protocol?

Based on Dr. Rhonda Patrick's discussions, an optimal sauna protocol includes the following key parameters:

1. Temperature: Aim for a sauna temperature of about 170-176°F (77-80°C) for traditional Finnish saunas. Infrared saunas, which typically only reach about 140°F (60°C), require staying in longer to achieve similar benefits.

2. Duration: Spend at least 20 minutes per session. For more robust benefits, sessions can extend beyond 30 minutes, especially if not immediately following a workout 1 2.

3. Frequency: Engage in sauna sessions four times a week to maximize health benefits, including reduced all-cause mortality and cardiovascular-related deaths 2.

4. Timing: The timing of sauna use can vary based on individual schedules and goals. Using the sauna post-exercise may enhance cardiovascular benefits and VO2 max, while using it a couple of hours before bed can improve sleep by aiding the body’s cooling process 3.

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     1

     Sauna Benefits Explained

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     2

     Sauna Protocols

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     3

     Optimal Heat Protocols

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     4

     Sauna Benefits Explored

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Remember, using an infrared sauna may require adjustments such as longer sessions due to lower temperatures. In all cases, allow the body enough time to cool down adequately before sleep to avoid disrupting sleep quality 4 5.