Coleman Ruiz practices regular physical training five out of seven days a week, and uses his home sauna for at least an hour on the two non-training days.

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.