Sauna Recovery Protocol

 Duration: 20-30 minutes

  Temperature: 180-200°F (82-93°C)

  Frequency: Base Level 2-3x per week, optimally 4-7x per week

Science-backed Benefits:

Cardiovascular Health

• Improves heart health and circulation.
• Reduces risk of cardiovascular-related mortality by up to 50%. (4-7x/week)
• Increases heart rate variability, supporting overall cardiovascular fitness.

Cellular Repair & Recovery:

• Activates heat shock proteins (HSPs) to protect and repair cells.
• Promotes muscle recovery and reduces inflammation.
• Boosts autophagy (cellular cleanup), enhancing cell resilience.

Cognitive Function & Mental Health: 

• Lowers risk of Alzheimer’s and dementia by up to 65%. (4-7x/week)
• Reduces stress, anxiety, and cortisol levels.
• Releases endorphins, enhancing mood and mental well-being.

Longevity:

• Regular use linked to a 40% reduction in all-cause mortality. (4-7x/week)
• Supports a longer health span by reducing risk factors for disease.

Hormonal Balance:

• Boosts growth hormone levels by 200-300%, promoting tissue repair and fat metabolism.
• Improves testosterone levels and hormonal health.

Exercise Performance & Recovery

• Increases endurance and aerobic capacity.
• Enhances recovery by reducing muscle soreness and inflammation.

Detoxification:

• Supports the elimination of heavy metals and toxins through sweating.

Best Practices for Sauna Use

Frequency of Use:

• Cardiovascular & Longevity Benefits: To see significant heart health improvements and reduced risk of cardiovascular disease and mortality, aim for 4-7 sauna sessions per week. Studies show that frequent use yields the greatest benefits.
• Cognitive Function & Mental Health: For mood enhancement and reduced risk of dementia, aim for 3-5 sessions per week. Consistency is key to seeing long-term cognitive benefits.
• Exercise Recovery & Performance: To accelerate muscle recovery and enhance endurance, use the sauna 3-4 times per week post-workout. This routine supports muscle repair and reduces soreness.

Duration of Each Session:

• General Benefits: Sessions should last between 15-30 minutes, depending on your heat tolerance. Start with shorter sessions and gradually increase the time as your body adapts.
• Hormonal Boost & Cellular Repair: Longer sessions of 20-30 minutes, 2-3 times per week, are ideal for boosting growth hormone and activating heat shock proteins, which aid in muscle recovery and cell repair.

Temperature:

• The sauna should be set between 176°F to 200°F (80°C to 93°C) for optimal benefits. 

Hydration:

• Before and After Use: It’s essential to stay hydrated. Drink plenty of water before entering the sauna and rehydrate after each session. Electrolyte-rich drinks can help replace minerals lost through sweat. On average, during a sauna session, you can lose (8 to 16 ounces) of water per 10 minutes of exposure.

Cooling Down:

• After each sauna session, it’s beneficial to cool down gradually. You can:
• Step into a cold shower or use a cold plunge for contrast therapy.
• Allow your body to air cool for 5-10 minutes in a relaxing environment.

Listening to Your Body:

• Always listen to your body’s signals. If you feel dizzy, lightheaded, or overly fatigued, exit the sauna and cool down.

Ready to elevate your wellness journey? At Lost in Float, our proven protocols  deliver powerful benefits—from enhanced recovery and fat loss to improved mood and focus. Don’t miss out on transforming your body and mind—secure your spot now and experience the next level of health and vitality!