At last, we tested sauna for longevity. I’m dropping my sauna protocol and explaining why they are definitely worth the hype. Plus, hear about my first time ever stepping into one, and why it was one of the most difficult — but rewarding — protocols I’ve ever done.
Connect:
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YouTube: https://www.youtube.com/@BryanJohnson
Instagram: https://www.instagram.com/bryanjohnson
TikTok: https://www.tiktok.com/@_bryan_johnson_
Chapters
00:00 – First Impressions of Sauna
01:30 – Assessing the Sweat Response in Kate and Bryan
03:00 – Why Sauna? The Science Behind the Heat
05:20 – How Sauna Mimics Exercise
08:30 – Early Biomarker Changes with Sauna
12:00 – Protocol Design & Measurement Strategy
15:30 – Bryan’s Difficulties Starting the Sauna Protocol
18:00 – Why Bryan Ices His Testicles in the Sauna
21:00 – Electrolyte Loss & Cramping
24:30 – Dry vs. Wet Sauna
27:00 – Practical Home Sauna Protocol
30:00 – Groups Who Shouldn’t Use Sauna
33:00 – Unexpected Effects of Sauna and Areas to Explore
38:00 – Skin Exposure & Sauna Material Safety
42:30 – Sauna Hygiene & Post-Sweat Protocol
45:00 – Measuring Sweat Toxins
47:30 – Kate and Bryan’s Personal Sauna Habits
49:00 – Sun Damage and Skin Aging with Teens
54:00 – Protocol as Part of a Broader Mission
