Bryan Johnson· Author
3x this week I sat in 200°F (93°C) dry sauna for 55 min to get my core body temp to 102.4°F (39°C)
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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.
3x this week I sat in 200°F (93°C) dry sauna for 55 min to get my core body temp to 102.4°F (39°C)
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Took blood samples before and after each session to measure heat shock protein expression.
My protocol is 200°F (93°C) for 20 min, daily.
Your core body temperature needs to hit 102.4°F (39°C). For reference, a fever is anything above 100.4°F (38°C) So I swallowed a temperature monitoring pill. It goes through your digestive tract and precisely measures your internal temperature every 30 seconds. When your core body temperature hits the goal of 102°F, your body releases these proteins (heat shock proteins - HSPs) that clean up your body’s debris.
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.