Bryan Johnson· Author
Dry sauna is likely superior to wet sauna
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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.
Dry sauna is likely superior to wet sauna
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This is what makes dry sauna unique, and very likely superior to wet (steam bath) and infrared saunas.
If you're able to get as subjectively hot from an infrared sauna (or steam room) as you would get after 20 mins in a Finnish sauna, it's probably a good enough approximation.
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.