Is Sauna ACTUALLY Good For You? (90-Day Experiment)
Bryan Johnson
Nov 7, 2025
Mindsip insights from this episode:
Combine sauna and exercise for enhanced cardiovascular health
Sauna provides cardiovascular benefits that stack with exercise, improving artery flexibility by 25-50% and effectively de-aging them by about 10 years.
Prevent night cramps by managing sauna use and electrolyte balance
Intense sauna use can cause severe night cramps due to the loss of electrolytes from sweating, even if you are replenishing the water you lost.
Protect scalp from heat with ice pack and towel
To prevent your scalp and hair from drying out in a 200°F sauna, you can place a towel with an ice pack on your head.
Utilize sauna for effective detoxification
After just 21 sauna sessions, some abnormally high body toxin levels became undetectable, suggesting it's a highly effective detoxification method.
Avoid pouring water on sauna rocks to prevent airborne toxins
Avoid pouring water on sauna rocks, as tap water can contain toxins like PFAS that become airborne when heated.
Maximize blood vessel growth with sauna use
Sauna use can cause a massive surge in VEGF, a protein that signals the body to create more blood vessels, boosting it 5x on top of previous gains from hyperbaric oxygen therapy.
Cool testicles in sauna to protect fertility
A 200°F sauna without protection can reduce fertility markers by 50%, but this can be prevented by cooling the testicles with an ice pack.
Increase sauna sessions to reduce mortality risk by 40%
Four or more weekly sauna sessions are linked to a 40% reduced risk of all-cause mortality, a benefit that exceeds data around exercise and a Mediterranean diet.
