Heat stress activates heat shock proteins (HSPs) that protect and repair damaged proteins throughout the body. Regular sauna use has been shown to reduce all-cause mortality by up to 40% in long-term studies. Growth hormone surges 2–5x during sauna sessions, supporting muscle repair and fat metabolism. Cardiovascular adaptation from regular heat exposure mimics the effects of moderate aerobic exercise. Infrared saunas penetrate deeper into tissue than traditional saunas, raising core temperature more efficiently at lower ambient temperatures — making them more accessible and comfortable for daily use.
Start with 15 minutes at 70°C (158°F) and work up to 20–25 minutes at 80–90°C (176–194°F). Hydrate before and after. For contrast therapy — the most powerful protocol — alternate between cold immersion and sauna 2–3 times per session, ending with cold. The Zeavva protocol recommends sauna immediately after cold immersion as part of the morning routine, but evening sauna sessions are equally effective for sleep and recovery.
"The sauna is where I do my best thinking, my deepest recovery, and my most honest self-assessment. It is the one place where you cannot lie to yourself."
Infrared saunas, sauna blankets, and barrel saunas — from apartment-friendly to full outdoor installations. Dropship partners being confirmed.
The complete guide to sauna therapy — infrared, traditional, and contrast protocols. Based on Dr. Rhonda Patrick's research and Huberman Lab protocols.