A single 30-minute sauna session at 163.4°F (73°C) with 10-20% humidity can improve artery function and blood pressure in individuals at high risk for heart disease.

“My central pulse wave and pressure measurements show significant improvement in endothelial function and arterial elasticity and compliance, ranging from 25% to 50%. This has effectively reduced my general arterial and vascular age by approximately 10 years.”

“After 48 sessions, most of my vascular function markers now align with those of a healthy 20-year-old.”

“Augmentation pressure 2→1 mmHg, and augmentation index 8→6 % both indicating further decrease in my arterial stiffness and increase in aortic compliance.”

“Central systolic blood pressure 103→97 mmHg: my heart, brain and all major organs are experiencing 5.83% less pressure than a week ago.”

“Central pulse pressure 28→22 mmHg: 21.43% more flexible aorta and less load on my heart.”

“My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s.”

“If you’re wondering how I initially landed at 20 minutes at 200°F for a daily dry sauna, this protocol is supported by both large observational longitudinal cohorts and smaller interventional studies.”

“But the fact that we saw this after seven sessions is like is pretty awesome actually because it really suggests that the the actual like dose happens relatively quickly.”

“Immediately following an exercise, I'll head into the sauna, one of my new favorite longevity tools. Based upon the evidence we've gathered so far, 20 minutes at 200° F, 93° C. It boosts my heart health, metabolism, and reduces inflammation. Sweating also dramatically lowered the toxins in my body.”

“Based upon the evidence we've gathered so far, 20 minutes at 200° F, 93° C, it boosts my heart health, metabolism, and reduces inflammation.”

“The fact that we saw this after seven sessions is like is pretty awesome actually because it really suggests that the the actual like dose happens relatively quickly.”

“The sauna improved people’s vascular compliance which is blood vessels’ ability to expand and contract with changing pressure”

“The sauna improved people’s vascular compliance which is blood vessels’ ability to expand and contract with changing pressure”

“The sauna to improve the health of arteries? People with a high risk for heart disease improved artery function and blood pressure after a single 30-minute sauna session (163.4 degrees F, 10-20% humidity).”

“so 20 minutes seems to be key if you're at about 174 degrees fahrenheit in terms of the studies that I mentioned with the effects on cardiovascular health”