High-Intensity Sauna Session

High-Intensity Sauna Session

Recommended Frequency:

Every week on Monday, Wednesday, Friday

Dr. Rhonda Patrick's Sauna Protocol
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Prepare Sauna

Prepare Sauna

1:30 PM
5m

Set up the sauna to the appropriate temperature and humidity levels for an effective session.

Simple Task
Enter a Number
Enter a Number
High-Intensity Interval Training

High-Intensity Interval Training

2:50 PM
10m

Perform a high-intensity interval training session on a Peloton bike or similar equipment to elevate your core body temperature before entering the sauna.

Simple Task

Warm-up

Timed Activities - 2m

High-intensity interval

Timed Activities - 30s

Recovery interval

Timed Activities - 30s

Cool-down

Timed Activities - 2m
Sauna Session

Sauna Session

3:00 PM
30m

Immediately after your high-intensity workout, enter the sauna for a 20-30 minute session to maximize health benefits.

Choose from 3 Options
Continue for 5 more minutes ,
Continue for 10 more minutes ,
Exit sauna now
Simple Task
Simple Task

Initial sauna period

Timed Activities - 20m
Post-Sauna Recovery

Post-Sauna Recovery

3:30 PM
15m

Cool down and rehydrate after your sauna session to ensure proper recovery.

Choose from 3 Options
Green juice with kale, lemon, and cucumber ,
Sugar-free electrolyte supplement (e.g., Nuun) ,
Ketone salt drink (e.g., Keto Start)
Simple Task

Cool-down period

Timed Activities - 5m
What You'll Get
  • 💪
    Optimal sauna conditions
    Preparing the sauna in advance ensures optimal temperature and humidity for maximum health benefits.
  • 💪
    Elevated core temperature
    High-intensity exercise raises your core body temperature, preparing you for the sauna session.
  • 💪
    Improved cardiovascular fitness
    HIIT workouts enhance overall cardiovascular health and endurance.
  • 💪
    Cardiovascular health
    Regular sauna use can reduce the risk of cardiovascular disease-related death by up to 50%.
  • 💪
    Heat shock protein activation
    Sauna sessions activate heat shock proteins, which have various health benefits.
  • 💪
    Proper rehydration
    Replenishing fluids and electrolytes helps maintain proper hydration and mineral balance after intense heat exposure.
  • 💪
    Safe transition
    Allowing a cool-down period helps your body safely transition from high heat exposure.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Jacuzzi
Try It Out, Adjust As You Go!
What People Think About This Routine
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