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Sauna therapy has been around for centuries and has long been used for its healing and therapeutic benefits. But with the recent rise in popularity, many of us are still unfamiliar with the proper sauna protocol. This article will explore the benefits of proper sauna protocol, the different types of saunas, the health benefits of sauna use, and the recommended sauna time. We’ll also discuss the benefits of heat shock proteins and the sauna protocol recommended by Dr. Rhonda Patrick. So if you’re ready to maximize your sauna experience, let’s get started

Introduction to Sauna Protocol

Sauna protocol is the guidelines and recommendations for how to use a sauna to maximize the health benefits and minimize any potential risks associated with sauna use. It includes guidelines on proper sauna temperature, duration, and other considerations such as hydration and clothing. Understanding proper sauna protocol is key to getting the most out of your sauna experience.

Benefits of Proper Sauna Protocol

There are several benefits to following proper sauna protocol. First, it ensures that you get the maximum health benefits from your sauna session. Proper sauna protocol also helps to reduce the risk of dehydration and overheating, and it helps to ensure that you’re not exposed to potentially dangerous levels of infrared radiation. Finally, proper sauna protocol makes sure that you’re comfortable throughout your sauna session, so you can truly enjoy the experience.

What Does a Sauna Do?

A sauna is a type of room or building designed for relaxation and therapeutic health benefits. Saunas are typically heated to a temperature between 176 and 212°F. This high heat causes the body to sweat and releases endorphins and other feel-good chemicals in the brain. Saunas can also help to relieve stress and tension, improve circulation, and soothe sore muscles.

What Are the Health Benefits of Sauna Use?

There are numerous health benefits associated with sauna use. Studies have shown that regular sauna use can help to reduce the risk of cardiovascular disease, lower blood pressure, reduce inflammation, and improve immune function. It can also help to improve skin health and reduce stress and fatigue.

How Long Should You Sit in a Sauna? 

The recommended sauna time will depend on the type of sauna and the individual’s health and fitness goals. Generally, it’s recommended to start with a session of 8 -12 minutes and gradually increase the time as your body becomes more accustomed to the heat. It’s important to take regular breaks and to stay hydrated throughout your sauna session. You should not do over 15 minutes at a time.

What Are the Benefits of the Sauna?

The benefits of the sauna are numerous. In addition to the health benefits mentioned above, sauna use can help to improve sleep quality, boost energy levels, reduce the risk of colds and other infections, and improve overall wellbeing.

How to Use a Sauna

Using a sauna is fairly straightforward. The first step is to set the sauna temperature to your desired level – our team will handle that bit. Once the sauna is ready, you can get in and start your session. Make sure to stay hydrated and take regular breaks.

Heat Shock Protein Benefits 

Heat shock proteins, or HSPs, are proteins that are produced in response to heat stress. These proteins help to protect cells from damage and can help to improve performance and recovery. Studies have shown that regular sauna use can increase the production of these proteins, which can have beneficial effects on the body.

Dr. Rhonda Patrick Sauna Protocol

Dr. Rhonda Patrick is a leading expert in the field of health and wellness. She has developed a sauna protocol that involves using a sauna for 30 minutes at a temperature of 140-150°F. She recommends taking breaks every 10 minutes and staying hydrated throughout the session. Don’t forget the Sauna can always be combined with the cold plunge at the cool pool to create a synergy between the two experiences.

Ben Tinker


Using a sauna can be a great way to relax, improve your health, and boost your overall wellbeing. But it’s important to follow proper sauna protocol in order to get the most out of your sauna experience. This includes choosing the right temperature and staying hydrated. By following these guidelines, you can maximize the benefits of sauna use and truly enjoy your sauna experience.

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