johnspencerellis

Sauna has the strongest outcome data in biohacking. In 2,315 Finnish men aged 42 to 60 followed for a median of 20.7 years, using the sauna 4 to 7 times weekly was associated with 50% lower cardiovascular mortality, 63% lower sudden cardiac death, and 40% lower all-cause mortality versus once weekly. Sessions over 19 minutes carried 52% lower sudden cardiac death risk than sessions under 11. The protocol: traditional dry sauna, 80–100°C, 15–20 minutes, four or more sessions weekly. Note that infrared cabins run at 45–60°C and are not what was studied. Contraindications are real: unstable angina, recent heart attack, severe aortic stenosis. Never combine with alcohol, and heat temporarily reduces sperm production.