Bryan Johnson· Author
And to be honest, I think like if you were to pick one thing and you had to pick it, I would pick exercise over sauna.
Verbal pushback — no audited source on record.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And to be honest, I think like if you were to pick one thing and you had to pick it, I would pick exercise over sauna.
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I wouldn't put sauna as valuable as exercise you know you know when I start to think about like what are the levers you know an hour of exercise I think is better for you than an hour of sauna
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.