FVP

@bryan_johnson @saunatracker tracks your Sauna sessions and alerts you when you hit HSP release.

@staygroundeadtv Gotta be using @saunatracker to track those sessions

Lil Baby is going viral for wearing his entire fit in the sauna 😭🔥

@thegarybrecka Sauna. Using @saunatracker to track my sessions!

Would you rather have an in-house sauna or in-house cold plunge??

@thegarybrecka Traditional Sauna , and track your sessions with @saunatracker it’s a game changer! All the studies that prove its benefits used a traditional sauna!

Would you rather use a steam room or sauna?👇🏻

@bryan_johnson Try using @saunatracker to track your sessions!

We're experimenting with the sauna protocol. Exploring how to increase my core temp and heart rate to maximize heat shock protein (HSPs) production. HSPs are like construction workers that go around and fix things in the body. A primary motivation for sauna. Data from today Body temp: Waking: 95.9°F After exercise (zone 2): 97.6°F Afer sauna: 100.2°F Evidence says 101.3°F is the trigger for heat shock proteins. But that assumes a starting temp of 98.6°F (a +2.7°F increase). I started at 95.9°F and hit 100.2°F, a massive +4.3°F increase. We suspect the relative spike matters more than the absolute number. For the experiment, tomorrow I'm going to do 185°F and and aim for 20% humidity, up from the baseline of around 5-10%. I'll see how much water is needed to get there. I get the Hygrometer tomorrow so I'll get the actual humidity values on Wednesday. We'll see if the increased humidity increases core body temp and heart rate. Step two of this experiment would be to measure the resulting heat shock protein production. I wish that were easier. Currently there are basically no good, easy options.

@flysafe737max @saunatracker @sweatystartup Agree!

@saunatracker @sweatystartup Sweating is good for you!

A few very interesting things about sauna: 1) Sweat loss is insane... My body is becoming adapted to sweating a TON. I can shed 40 oz of body weight in two 18 minute sessions with a plunge in the middle. I weigh myself before the session with 2 full Nalgene bottles of water. Drink them both in 40 minutes and weigh myself with the empty bottles afterwards. If I don't drink an electrolyte packet with 1000 mg salt, potassium and magnesium I feel like crap the next day. Dehydration hits hard. 2) Heart rate.. My resting heart rate is 43 when I sleep. When I get in the sauna its about 90. Over 18 minutes it works up to 120. When I get out it pops to 140-160 just from standing up and getting in the 50 degree water. 3 minutes later it drops to 39. It is an insane feeling. 3) Sleep... The exhaustion I feel when I lay in bed after a sauna session is very unique. Like I exercised for 5 hours or spent an entire day outside working. My sleep is much much better. 4) It is a great social activity. Deep conversation with a good friend in a long session is second to none. Not bad for a healthy activity. I can see why this is so highly correlated with longevity. They say a 40% reduction in all-cause?? I think it stresses the body in a whole new way, which is good for the heart.

@saunatracker @bryan_johnson Love Sauna Tracker!

@bryan_johnson Try using @saunatracker to track your sauna and cold plunge sessions!

Sauna is one of the most effective health protocols I've done. Here is everything I've learned; it's the most robust characterization ever produced. Results: 1) Fifteen sessions of sauna dramatically reduced environmental toxins in my body: + 65% drop in 2,4-D + 100% drop in MEP + 15% drop in MBP + 100% drop in MEHP (undetectable post sauna) + 56% drop in NAPR + 56% drop in HEMA + 100% drop in Perchlorate (undetectable post sauna) 2. Sauna eliminated 85% of microplastics from my ejaculate. Nov 2024: 165 particles/mL July 2025: 20 particles/mL Nearly identical drop in my blood same time period: Oct 2024: 70 particles/mL May 2025: 10 particles/mL 3. Sauna, without ice on the boys, devastated my fertility markers. Total Motile Count: –56% Concentration: –30% Motility: –50% Morphology: –48% Count: –9% 4. Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25. + total count: 600 M + concentration: 162 M + motility: 55% + total motile count: 330M + morphology (normal): 10% We do not know what to make of these improvements. Was it the sauna? Sauna + ice? Ice only? We don't know but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change. 5. My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s. + Central Systolic Blood Pressure: 96 mmHg + Central Pulse Pressure: 20 mmHg + Pulse Pressure Amplification: 160% + SEVR: 227% + Augmentation Pressure: 1 mmHg + Augmentation Index Wave: 3% + Traditional blood pressure: 107/75 mmHg 6. What type of sauna? Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity. Aim for the lower end of this spectrum, especially as a beginner. Higher temperatures closer to the boiling point can cause side effects like headaches and severely dried nose and eyes. Note: Steam baths, hot tubs, and infrared saunas fail to replicate the same effects because they do not allow you to safely reach the required high temperatures and do not induce the same level of sweating, the necessary inverted (skin-to-core) temperature gradient, and the massive re-direction of blood to the skin with resulting vasodilation. Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas. By heating up your skin way faster than your core, dry hot sauna flips your core skin temperature gradient, eliciting the following hormetic benefits: + enhanced blood flow: the heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 2-+ increased sweating for detoxification: to maintain a stable core temperature, the skin produces 0.6-1 liter of sweat per hour, facilitating significant detoxification. + improved heat tolerance: the body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages) + safe activation of heat shock proteins: the skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia. + extended Exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, maximizing the benefits. 7. Sauna protocol and frequency Type: hot dry sauna Temperature: 176–212°F ( I do 200°F) Relative air humidity: very low, 5-20% Duration: 20 min Frequency: 4–7x a week 8. Heat Protection If you'd like, you can protect your head from the heat by wearing a sauna hat or wrapping it with a towel (use only cotton or other 100% natural material). You can breathe through a towel or cloth if needed to protect your nose. I am personally fine not doing this. Most importantly, ice the balls. Icing the testicles is absolutely required to prevent heat from damaging fertility markers. + Ice the testes during the sauna session. + Use a non-toxic, reusable ice pack material. + Wear cotton boxers and shorts. + Place ice packs in between the boxers and shorts. + Keep them in place for the entire session. Men should care about preserving fertility markers even when they are not trying to conceive. Sperm quality is tightly coupled to testicular function, which governs testosterone production, metabolic health, and long term endocrine stability. When fertility parameters decline, the same upstream dysfunction often drives lower testosterone, higher inflammation, and increased cardiometabolic risk. 9. Hydration Dry sauna induces sweating as part of its beneficial mechanism. Be sure to hydrate properly. In general, you might need to rehydrate with up to 16–32 oz (0.5–1 L) of fluid after a sauna session. Be sure to add electrolytes. If you want to be precise, measure your sweat amount and electrolytes (saltiness) using a patch (e.g., from Gatorade) to quantify your liquid and electrolyte loss, and rehydrate accordingly. Some people have saltier sweat than others and must ensure they replenish electrolytes as well as water. My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body. # I wish you all the best in life my friend. A new era or being human is here. One where existence is the highest virtue. Prioritize sleep, daily exercise and eat well and you'll be in a strong position. Try to avoid the bad stuff. Anything that takes away your agency. Be a warrior and caretaker of existence. Don't Die.

@thegarybrecka Very true gotta use @saunatracker to track your sessions!

Saunas do far more than make you sweat. Here’s what the heat actually triggers biologically: 🔥 Activates heat-shock proteins → repairs damaged cells 🔥 Improves mitochondrial function → better energy production 🔥 Boosts circulation → more oxygen + nutrient delivery 🔥Lowers inflammation → supports recovery and joint health 🔥 Improves cardiovascular conditioning → heart rate increases similar to light exercise 🔥 Supports detox pathways → eliminates metabolic waste 🔥 Enhances sleep quality → parasympathetic rebound 🔥 Reduces stress → lowers cortisol post-sauna Heat is a biological signal... your cells adapt, repair, and come back stronger.

@bryan_johnson Gotta use try @saunatracker to track your sessions!

My fertility markers are at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25. + total count: 600 M + concentration: 162 M + motility: 55% + total motile count: 330M + morphology (normal): 10% This is also more than 6x the needed motile count for pregnancy. Sauna without icing severely reduced my fertility markers. After reintroducing cooling, they fully rebounded and rose to levels higher than before. Possibly contributing to the increase is my near complete elimination of microplastics from my blood and ejaculate and a dramatic detoxification of systemic environmental toxins, including plastic leachables. Globally, fertility is down 50% in the past 50 years.

@bryan_johnson Gotta try @saunatracker

Most people sauna wrong. That’s ok, they’re trying. Here’s how to do it correctly for longevity. We measured vascular health, blood markers, fertility health, sleep, environmental toxins, and even a first in world demonstration of removing microplastics from testicles.

@fmfclips Try using @saunatracker to track those sessions!

Intense infrared sauna treatment shows impressive antidepressant effects Patients with major depressive disorder undergoing intense infrared sauna sessions (raising core body temp ~2 °F) improved their depression scores by an extraordinary 16 points on the Hamilton scale (far exceeding the 3-point threshold for clinical significance) Previous research has also shown that just one infrared heat session had antidepressant benefits lasting as long as 6 weeks

@saunatracker @bryan_johnson Nice. Packed with features!

@bryan_johnson Sweat less as you sauna more. At least that what a majority of our users report. Sauna Tracker is a game changer for tracking Sauna Sessions.

It feels like I now sweat 30% more than when I started sauna. It's expected from physiological heat acclimation. Sweating faster, more and more diluted (less sodium loss). How's your sweat game friends?

@fmfclips Gotta try using @saunatracker to track your sauna sessions. Especially the new update with science based heat zones!

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

@sweatystartup Try @saunatracker to track your sessions!

Spend $6k less on a car and get a sauna. 40% reduction in all-cause mortality. Likely not that direct as it’s correlated to a lot of other healthy behaviors… But it’s a no brainer. Sleep better. Feel better. Sweat out those toxins and work the heart.

@GoodGuyGuaranty No matter where you go you can use @saunatracker to track your sessions!

Vibe-based spa culture is in an evolving state of market segmentation. 1.0 (ex. Russian & Turkish Baths) sold day passes for $50+ and you sweated it out with swarthy European men. 1.5 (ex. Bathhouse) did the same, but charged more, played Kygo and catered only to millennials.

@BrandonLuuMD Gotta use @saunatracker to track those Sauna Sessions!!

🫁 25-year study of 1,935 men: Sauna 2-3x/week: 27% lower respiratory disease risk Sauna 4 or more x/week: 41% lower risk

@foundmyfitness Try using @saunatracker to track your sauna sessions!

If you lack sauna access, a hot bath can provide similar cardiovascular benefits. A 45-minute hot bath (105°F) can lower blood pressure by up to 14 mmHg and increase cardiac output and heart rate, mimicking low- to moderate-intensity aerobic exercise. A recent study found hot baths more effective than three 10-minute sessions in a 176°F sauna or 45 minutes in a far-infrared sauna. I strongly support sauna (I'm a frequent user) for its proven ability to reduce dementia, cardiovascular disease, and all-cause mortality risk. However, hot baths are a viable alternative for heat exposure benefits. Just ensure your chosen method raises core body temperature for 30–45 minutes to maximize benefits.

@thesamparr If you Sauna try using @saunatracker , game changer!

I test so many fitness/nutrition apps. Two ones I love right now: 1. Ladders (joinladder. com). Been so fun. First app that I like for fitness. Typically, I prefer a human coach to do my programming. Can see myself using ladders for the next year. 2. My Body Tutor. For nutrition. The only thing that's ever helped me lose weight/stick to a plan. Anyone here using Ladders? I wanna nerd out over it.

@joeroganhq Gotta try @saunatracker to track your sauna sessions.

Joe Rogan on the benefits of doing sauna: "If you do the sauna 4x per week for 20 minutes at 175 degrees it’s a 40% decrease in all cause mortality… It’s great for reduction in inflammation & increase in red blood cells."

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