TimZ - The Sauna Guy

Sauna and Steam specialist. Designing, supplying and building steam and sauna rooms. -

[The Biohacking Immortal @1Immortals1]

using a sauna 4 times per week sounds like a relaxation hobby until you see the finnish longevity data. then it sounds like one of the most powerful health interventions ever discovered

a 20yr study following over 2,300 finnish men found that those who used a sauna 4 to 7 times per week had a 40% lower risk of all cause mortality compared to those who used it once a week. 40 percent. from sitting in a hot room

the mechanism is heat shock proteins. when your body temperature rises significantly your cells produce these proteins that repair damaged proteins, clear cellular waste, and protect against future stress. its basically a repair and maintenance cycle triggered by heat

- 40% reduction in all cause mortality in the 20yr finnish study. thats a larger effect size than most pharmaceutical interventions
- increases growth hormone by up to 200 to 300% during a single session. growth hormone repairs tissue, burns fat, and preserves muscle
- improves cardiovascular function. your heart rate in a sauna reaches 100 to 150 bpm which is equivalent to moderate exercise. your cardiovascular system is getting trained while you sit still
- enhances the brain-derived neurotrophic factor (BDNF) which supports learning, memory, and neuroplasticity
- reduces inflammation markers systemically over time with consistent use

15-20 minutes at 80-100°C, 4 times per week. the finnish data is the largest and longest running study on sauna use ever conducted and the results are hard to argue with

most people think sauna is just sweating. its actually triggering a cellular repair cascade that reduces your risk of dying from basically everything by 40%

[TimZ - The Sauna Guy @TimZilis]

@redwood_ryan_a Yes - can be pricey for the nicer heaters with the digital controller and wi-fi remote control. Make sure you put the controller and contactor in weather proof boxes if they are exposed to the outdoors. Harvia is the best sauna heater for reliability - very good choice.

[PERMISSIONLESS Podcast @pmissionless]

🎙 "80 degrees Celsius. 15 to 20 minutes. 4 sessions in one sitting."

Most people don't know the optimal sauna strategy for your health.

What's actually happening to your body:
- Human growth hormone spikes (some studies show 2-5x baseline after multiple rounds).
- Heat shock proteins activate, helping cells repair and resist stress.
- Heart rate climbs to a moderate cardio zone without you moving.
- Blood vessels dilate, then constrict on cool down.

4-7 sessions per week is associated with SIGNIFICANTLY LOWER all-cause mortality.

If HGH is the goal, SKIP THE COLD PLUNGE between rounds. Rest 5-6 minutes instead, and then get back in.

[Jesse Morse, M.D. @DrJesseMorse]

Did you know that a single 20-minute session at ~176°F can produce a 2–5x increase in serum growth hormone.

Certain protocols (sauna → cold plunge cycling) have shown increases up to 16x‼️

If you could only pick one modality for longevity, it should be sauna.

The data is super impressive, read the article all about sauna in the link below.

[TimZ - The Sauna Guy @TimZilis]

@anothercohen Just call me instead....

[Gary Brecka @thegarybrecka]

Here’s how I use the sauna for max health benefits:

✅ Dry sauna 160–180°F 20 min max.

✅ I go in already hydrated with mineralized water, and I bring two towels: one to sit on, one to keep wiping sweat so toxins don’t reabsorb as pores cool.

✅ I breathe slow and through my nose the whole time to keep the nervous system regulated.

✅ When I step out, I do 60–120s cold exposure to close vessels and clear that heavy heat.

✅ I repeat that heat-cold cycle for 1–3 rounds.

✅ Electrolytes after.

✅ 3–5x/week moves the needle on heart health, recovery, and sleep.

Frequency beats duration here.

[Kayla Barnes-Lentz @femalelongevity]

I own $296,000 worth of anti-aging technology as part of my plan to reach 120.

Here’s everything I use, what it does, and the free alternative for each one (THREAD):

1. Sauna > Anything else on this list

[TimZ - The Sauna Guy @TimZilis]

@keg0519 @GolfTravelerJoe Cantigny, Prairie Landings, Seven Bridges, Mistwood, Cog Hill #2 course…..

[Andrew D. Huberman, Ph.D. @hubermanlab]

New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. https://t.co/2fWzG4cCEk

[Andrew D. Huberman, Ph.D. @hubermanlab]

Sauna is great but if you are hair concerned (I’m not; mine grows too fast; take it!) cover your head with a towel or cap per Banya tradition. People complain about brittle hair if they do the traditional sauna too much w/o sauna cap. Infrared sauna is different story.

[Dr. Rhonda Patrick @foundmyfitness]

Using the sauna after aerobic exercise improves VO₂ max more than training alone.

People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna.

There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure.

The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training.

Clip from my recent appearance on @ThomasDeLauer

[Mikli @CryptoMikli]

Bryan Johnson reveals the best way to use a sauna and its health benefits

“The primary benefit of a sauna is when your core body temperature gets to about 102 degrees Fahrenheit, it triggers the release of heat shock proteins. They are like little protein machines that get spun up and go around fixing your body. They fix broken proteins and misfolded proteins. They are flooding your body and doing good stuff, but it only triggers when your body hits a certain level”

“Basically just do a dry sauna somewhere between 174-212 degrees Fahrenheit for 20 minutes. It's a good starting point, and don't forget ice on the boys”

[A Paradise for Parents @HalCranmer]

Because of this, it's proven to help improve overall health.

Dr. Rhonda Patrick mentions it has a 40% lower all-cause mortality risk with frequent use.

[A Paradise for Parents @HalCranmer]

Over 20 years, 2,315 healthy Finnish men (ages 42–60) were carefully tracked to study how regular sauna use impacted their health.

It was discovered men who used it 4–7 times per week had a 66% lower risk of dementia.

This is the complete breakdown of the study:🧵

[Massimo @Rainmaker1973]

This is how you know you're in a real sauna

[🇫🇮 ourfinland]

[Joe Rogan Podcast News @joeroganhq]

Joe Rogan: "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."

[El Arte De La Vida @ElArteDeLaVidaX]

¿Por qué funcionan las saunas?

• Mejora la circulación y la salud del corazón.
• Reducir los marcadores de inflamación
• Aumenta la producción de la hormona del crecimiento.
• Reducir el cortisol (hormona del estrés)
• Mejorar la calidad del sueño

Puedes empezar: Baños calientes, baños de vapor o saunas infrarrojos durante 15-20 minutos, 3 veces por semana.

[Metabolic Factor @MetabolicFactor]

What Happens to Your Body When You Start Using the Sauna Weekly.

[TimZ - The Sauna Guy @TimZilis]

@ShawnASearle1 @arcpresentation Great question! I don't know what they ended up using, but I bet it was 12-15kw in size to heat that large space.