Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
174°F / 80°C for 15-20 minutes, several times a week, is the dose usually cited for sitting in a hot sauna. The interest comes largely from Finnish cohort studies linking frequent sauna use with lower cardiovascular and all-cause mortality, plus heat shock protein responses. People also use it for the immediate effect: it is relaxing, and it reliably improves how they sleep that night. Public gyms and community saunas make this far cheaper than owning one.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
Sauna shows up in his prep mornings after breathwork, sometimes on its own and sometimes combined with the cold tub. His rule, stated elsewhere, is that if he saunas he always finishes cold.
Source: Breaking Muscle: Chris Bumstead Describes His Training Recovery Process - Chris HemsworthDoes it
Actor · Limitless and Centr
He told Men's Health that most of his meditation and breath work now happens during sauna and ice bath routines.
Source: E! News: Chris Hemsworth Shares Lifestyle Changes After Learning of Increased Risk of Alzheimer's Disease“I do a lot of meditation and breath work mostly during sauna and ice bath routines”
E! News: Chris Hemsworth Shares Lifestyle Changes After Learning of Increased Risk of Alzheimer's Disease (opens in a new tab) · 6 Oct 2023 - Chris WilliamsonDoes it
Host · Modern Wisdom
Pairs sauna with cold as a standing part of his week, and has repeatedly hosted researchers on the heat literature.
Source: Modern Wisdom podcast - Dave AspreyDoes it
Biohacker · Bulletproof Coffee
Uses an infrared sauna for heat and stays in at least 20 minutes to trigger heat-shock proteins. A normal sauna works too, he says, though he claims infrared heats deeper and helps detox, a framing that is his rather than settled science.
Source: Dave Asprey blog: Hormesis: How to Use Stress to Boost Your Resilience - Jennifer AnistonDoes it
Actor · Friends and The Morning Show
She told TODAY in 2025 that she reaches for an infrared sauna or a steam room after a workout, when she has the time. She counts it as part of her self-care rather than a strict protocol.
Source: TODAY: Jennifer Aniston reveals the 4 simple basics of her healthy aging routine - Mark HymanDoes it
Physician · The Dr. Hyman Show · author of Young Forever
Steam rather than a dry sauna. He put a steam shower in his bathroom 23 years ago, calls it the gift that keeps on giving, and alternates it with the cold bath until he cannot stand either.
Source: The Doctor's Farmacy: The Science Behind Cold And Heat Therapy - Novak DjokovicDoes it
Tennis player · Record 24 Grand Slam singles titles
Once the active half of a rest day is done he moves to what he calls the chilling part, which he says possibly means a sauna.
Source: Plant Based News: Novak Djokovic Opens Up About His Diet And Wellness Routine - Peter AttiaDoes it
Physician · The Drive · author of Outlive
In the sauna regularly, citing the Finnish cohort data on cardiovascular and all-cause mortality alongside the immediate effect on sleep.
Source: The Drive podcast - Rhonda PatrickDoes it
Biomedical scientist · FoundMyFitness
Four days a week at roughly 186°F for twenty to thirty minutes, and she has written the most thorough public summary of the Finnish cohort data.
Source: FoundMyFitness: her sauna routine“I do a hot tub and I do sauna. … I like to do hot tub at night. It does seem to help with my sleep. But sometimes I’ll do the sauna in the day and I’ll do it after a workout, and it sort of extends my workout.”
The Tim Ferriss Show #819 transcript (opens in a new tab) · 26 Jul 2025 - Sahil BloomDoes it
Author · The 5 Types of Wealth
Twenty minutes at 180 to 210 degrees, at 6pm. His published regimen lists it daily.
Source: sahilbloom.com: About Sahil Bloom - Tim FerrissDoes it
Author · The Tim Ferriss Show
Regular sauna, often paired with cold, and he has featured the heat research repeatedly on the show.
Source: The Tim Ferriss Show #557 transcript“For instance, without the Oura Ring, I would not have realized that if I have a sauna right before bed or too late at night, within three hours of going to sleep, it interferes with sleep and also negatively impacts HRV the next day.”
The Tim Ferriss Show #557 transcript (opens in a new tab) · 26 Dec 2021 - Andrew HubermanRecommends
Neuroscientist · Huberman Lab
Sets the general health dose at roughly an hour a week across three sessions, reading the cardiovascular and mortality data as support for regular heat exposure.
Source: Huberman Lab: The Science & Health Benefits of Deliberate Heat Exposure“It stands to reason that for those of you interested in the general health effects of sauna, about an hour per week broken up into three sessions makes the most sense based on my read of the data.”
Huberman Lab: The Science & Health Benefits of Deliberate Heat Exposure (opens in a new tab) · 25 Apr 2022 - Daniel AmenRecommends
Psychiatrist · Change Your Brain, Change Your Life
Sweating is how he thinks about clearing toxins, so saunas sit in his detox list next to water, fiber and brassicas. Infrared gets a specific mention, and he says they have been found to have an effect on mood.
Source: Thirty Minute Mentors: Dr. Daniel Amen - Stacy SimsRecommends
Exercise physiologist · Women Are Not Small Men
Given the choice between heat and cold for women, she takes heat, and she wants it after training rather than before. Sitting in a sauna while already slightly dehydrated keeps the heart rate up and extends the training stimulus, she told Andrew Huberman, and the body answers by building blood volume.
Source: Huberman Lab: Female-Specific Exercise & Nutrition for Health, Performance & Longevity - David GogginsDiscusses
Retired Navy SEAL · Can't Hurt Me
Lumped in with ice baths as recovery tools he acknowledges matter, then says he does not have time for some of them. He is dismissive of any sauna protocol sold as a hack.
Source: Huberman Lab: David Goggins: How to Build Immense Inner Strength - Rich RollDiscusses
Ultra-endurance athlete · The Rich Roll Podcast
Has covered the cardiovascular literature on regular sauna use with guests on the show.
Source: The Rich Roll Podcast - Steven BartlettDiscusses
Entrepreneur · The Diary of a CEO
Sauna comes up as a topic with the health and longevity guests he hosts.
Source: The Diary of a CEO podcast
Aimed at the same thing
Other entries filed under longevity, stress or sleep.
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Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - ProtocolFREE, no cost
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.