How Sauna Detoxified My Body | Bryan Johnson Podcast #9

Bryan Johnson

Jun 26, 2025

Episode description

At last – we tested sauna for longevity. 🥵 Here are the results.

🥦 Start your Blueprint protocol: https://blueprint.bryanjohnson.com/?&utm_source=youtube&utm_medium=video&utm_content=g2re1alevss
📩 Get my latest protocols: https://dontdie.bryanjohnson.com/?&utm_source=youtube&utm_medium=video&utm_content=g2re1alevss

Hosts:
Bryan Johnson: Blueprint Founder
Kate Tolo: Blueprint Co-Founder
Dr. Mike Mallin: Lead Physician for Bryan Johnson

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Chapters
0:00:00 – First Impressions of Sauna
0:01:30 – Assessing the Sweat Response in Kate and Bryan
0:03:00 – Why Sauna? The Science Behind the Heat
0:05:20 – How Sauna Mimics Exercise
0:08:30 – Early Biomarker Changes with Sauna
0:12:00 – Protocol Design & Measurement Strategy
0:15:30 – Bryan’s Difficulties Starting the Sauna Protocol
0:18:00 – Why Bryan Ices His Testicles in the Sauna
0:21:00 – Electrolyte Loss & Cramping
0:24:30 – Dry vs. Wet Sauna
0:27:00 – Practical Home Sauna Protocol
0:30:00 – Groups Who Shouldn’t Use Sauna
0:33:00 – Unexpected Effects of Sauna and Areas to Explore
0:38:00 – Skin Exposure & Sauna Material Safety
0:42:30 – Sauna Hygiene & Post-Sweat Protocol
0:45:00 – Measuring Sweat Toxins
0:47:30 – Kate and Bryan’s Personal Sauna Habits
0:49:00 – Sun Damage and Skin Aging with Teens
0:54:00 – Protocol as Part of a Broader Mission

Mindsip insights from this episode:

Use ice packs to protect fertility during sauna sessions

To counteract potential heat damage to fertility during intense sauna use, you can use ice packs on the testicles to keep them cool.

#fertility

#sauna

Utilize sauna sessions to mimic zone 2 workouts

A sauna session is considered an 'exercise mimic' because it increases heart rate to a Zone 1 or Zone 2 level and works out your blood vessels by increasing nitric oxide production.

#sauna

#zone-2

Enhance vascular health with seven days of sauna sessions

After only seven daily 200°F sauna sessions, central systolic blood pressure improved by nearly 6% and a measure of aortic flexibility increased by 21%.

#sauna

#vascular

Reconsider aggressive sauna use to improve sleep quality

Contrary to the common belief that it aids sleep, an aggressive daily sauna protocol can initially disrupt sleep by elevating the sympathetic nervous system.

#sauna

#sleep

Choose traditional dry saunas for optimal health benefits

The most robust clinical research supports traditional hot, dry saunas (180-212°F), not infrared saunas which typically only reach a less effective temperature of 140-150°F.

#infrared

#sauna

Measure sweat to personalize electrolyte replacement

You can use a Gatorade sweat patch to measure your personal sweat rate and sodium loss, allowing for precise electrolyte replacement to prevent severe cramps.

#electrolyte

#testing

Avoid cotton and tap water in saunas to prevent toxin exposure

Avoid wearing cotton clothing that may contain glyphosate and never pour tap water on sauna rocks, as the heat can release these and other chemicals like PFAs.

#sauna

#toxin

Shower immediately after sauna to eliminate toxins

You should shower immediately after a sauna session to wash off excreted toxins like heavy metals and PFAs to prevent them from being reabsorbed into the skin.