David

sauna is great everything you need to know... 0. sauna is a top longevity therapy 1. dry sauna is best 2. wet & Infrared saunas lack longevity evidence 3. aim to do 4-7 sessions per week 4. the body takes time to acclimate to sauna 5. expect sleep & HRV to be wrecked in first 2 weeks 6. after workouts is ideal 7. avoid polyester clothing & towels 8. wear as little as possible & 100% cotton 9. heat wrecks male fertility 10. men should ice their balls 11. women don’t need ice 12. wear a sauna hat to avoid hair/scalp irritation 13. 11 min @ 176°F (80ºC) is when benefits start 14. 20 min @ 195°F (90.5ºC) is ideal 15. pro move: core body temp to 102.2°F (39ºC)  16. this takes me 34 minutes @ 200°F (93ºC) 17. be careful, that’s hot as hell & not necessary 18. don’t cold plunge after 19. never sauna dehydrated 20. drink electrolytes before and after 21. sauna’s good for muscle recovery 22. it may remove microplastics from body 23. don’t water rocks, avoid aerosolizing contaminants 24. measure the air quality in your sauna (if you can) 25. remove potentially toxic materials from your sauna 26. sauna with a friend creates joy

A single night of 4–5 hrs sleep reduces cognition by 20–40%, drops glucose stability by 30–40%, increases accident risk by 400%, elevates inflammatory markers 50–100%, impairs memory consolidation by 40–60%. Most mental health problems are downstream this system level deregulation.