Clinical Protocols
Every protocol specifies temperature, duration, frequency, and what to track. Translated from clinical research into actionable implementation guides. The bridge between what the studies say and what you actually do in the sauna.
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Sauna in Summer Heat: Is It Safe When It's Already Hot?
Is it safe to use a sauna in summer heat? What the evidence says about heat load, hydration, and when hot-weather sauna actually helps you adapt.
Sauna in Summer Heat: Is It Safe When It's Already Hot?
Is it safe to use a sauna in summer heat? What the evidence says about heat load, hydration, and when hot-weather sauna actually helps you adapt.
Sauna Hydration Protocol: Water and Electrolytes
Sauna hydration is more than 'drink water.' Here is how much fluid you actually lose, when to add electrolytes, and how to avoid the two main risks.
Occasional vs Regular Sauna Use: What Each Approach Actually Does
Occasional sauna use and regular practice aren't the same activity. What each type of user should look for in temperature, duration, and expectations.
Beginner's Thermal Exposure Protocol: Your First 30 Days
A structured 4-week introduction to deliberate sauna practice. Covers safe temperature and duration progressions, what to track, and when to stop.