Bryan Johnson· Author
Bonus + Salt content in sweat to track my need for mineral fortification for dehydration
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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.
Bonus + Salt content in sweat to track my need for mineral fortification for dehydration
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I used the Gatorade Sweat Patch for measurement.
A single sauna session flushes 450–700 mg of sodium out of my body. ~30-50% of ideal daily intake.
My protocol is to consume 20 oz before and 20 oz after each sauna session, each with 350 mg of sodium, 80 mg of potassium and 24 mg of magnesium.
My body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz.
I’ll be starting a new sauna protocol and testing thoroughly in the coming months.
I have been doing my 20 min sauna session right after my one hour morning workout which amplifies the effect, and agreed, it feels great.
Type: hot dry sauna Temperature: 176–212°F ( I do 200°F) Relative air humidity: very low, 5-20% Duration: 20 min Frequency: 4–7x a week
sauna 30 min (5x/wk) . 200F face, neck and boys cooled
20 min 200F sauna
My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body.
+ 20 min 200F sauna
+ 20 min 200F sauna
I’ve now done 186 sessions of sauna, baking my body in 200°F hoping it will make me live longer.
My sauna protocol: + Type: Dry sauna (@thecoldplunge) + Temperature: 200 °F (93° C) + Frequency: daily, 7 days a week + Duration: 20-minute sessions
we think the 10.7% improvement over previous best is possibly due to my new sauna protocol 200F 20 min daily
20 min 200F (93C) sauna, no ice on the boys
the TLDDR is Brian's doing a dry sauna at 200 degrees Fahrenheit for 20 minutes daily.
200° Fahrenheit, 93°C. Let me tell you, this is hot AF. 20 minutes a day, 7 days a week.
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.