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What I Look For in a Sauna

ByBryan JohnsonBlueprintSaunaRecoveryLongevity

Hi friend,

The LA wildfires last year turned me from the world's healthiest human into one in the 99th percentile for toxins.

My body absorbed the toxic fumes of burned cars and houses, and was filled with industrial chemicals.

I implemented a dry sauna protocol, and the data is astonishing. 15 sessions later, toxin levels were even better than baseline.

Toxin levels: baseline (March 26) vs. after 15 sauna sessions (May 22)

Sauna is one of the most effective health protocols I've done… the type of sauna makes a difference.

In this email:

  • what to look for in a sauna
  • my sauna protocol
  • the home sauna I use

What to look for in a sauna

Dry sauna sessions at high temperatures (~176–212°F / 80–100°C) and longer sessions (>19 min) have the strongest and longest-running evidence. This type of sauna is correlated with lowered resting blood pressure, improved arterial elasticity, and, over decades, reduced all-cause mortality.

Steam baths, hot tubs, and infrared saunas fail to replicate the same effects, likely because they don't allow your body to safely reach the required high temperatures.

To align your sauna protocol with the data, look for:

  • Format: Dry (Finnish style), not infrared or steam.
  • Temperature ceiling: Minimum 176°F (80°C). Ideally capable of reaching 200°F (93°C) or higher.
  • Session length: Designed for you to do at least 20-min sessions comfortably.
  • Build quality: Consistent heat distribution. No temperature drop mid-session.

To meet all these requirements, I use a dry at-home sauna from Plunge.

How it works

By heating up your skin way faster than your core, dry sauna flips your core→skin temperature gradient, eliciting the following benefits:

  • Cardiovascular boost through improved circulation
  • Recovery acceleration from increased blood flow
  • Sleep optimization that primes deeper rest cycles
  • Stress reset via endorphin release and cortisol reduction
  • Detoxification from increased sweating

After my sauna experiment, here's what I saw in my biomarkers:

  • Vascular function improved by a 10-year age reduction
  • Fertility markers at an all-time high (when I put ice on the boys)

My sauna protocol

  • Temperature: 200°F (93°C)
  • Duration: 20 min
  • Frequency: Daily
  • Heat protection: Ice pack to the groin area to protect fertility markers. Wool hat on head to stop hair and scalp from getting too hot. I'm experimenting with even longer sessions and face and neck cooling to protect the skin.
  • Skincare: Blueprint SFC moisturizer before sauna to mitigate transepidermal water loss. Blueprint Facial Serum a few times a week after sauna.
  • Rehydration: 36 oz mineral-supplemented water after each session.

Note: If you are just getting started, aim for 15–20 min, 3–5 times a week. Start at lower temperatures of ~176°F and work your way up.

The sauna I use, now through Blueprint

The Plunge Sauna I use is made of natural cedar (no toxic off-gassing) and reaches up to 230°F.

The Plunge dry sauna I use at home

This means:

  • High sweat volume
  • Heat-shock protein activation
  • Cardiovascular stress adaptation
  • Deep detox pathways

If you're considering it, you can get a discount on Plunge if you purchase through the Protocol Marketplace.

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Whether you shop this with us or elsewhere, build your sauna protocol with the temperature range the evidence is built on (~176–212°F)… and make sure it's dry sauna.

Be well, Bryan

Originally published in Bryan Johnson's Blueprint newsletter (May 26, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.