@svoppr Don’t Die. Except for heat shock proteins.

Felt like I was going to die in the sauna this morning.

Experiment: time to reach a core body temp of 102.2°F (39°C)

> with ice on face and neck: 38 min
> no ice on face and neck: 33 min

Dry sauna at 195°F

Will graph data and share. Some unexpected things.

How it felt 👇

@BrianEMcGrath yeah I think that most people are not saunamaxxing correctly, leaving gains on the table

@lesohara Unless you're getting your core body temp to 102.2°F (39°C), you're only getting maybe half the benefits that sauna offers.

@solitudedude__ We have been asking the same question: are HSPs released on a relative increase of core body temp or is it an absolute threshold. Based upon our deep dive of the evidence, we think the answer leans toward it being an absolute.

@ViktorBunin There isn't currently sufficient longevity evidence to support incorporating cold plunge into my protocol. I am supportive of cold plunging generally and think it's great that people vibe with it. Also always open to new evidence though.

@XDigestly I too thought this was fascinating. I had the read out device in the sauna with me (cooled with an ice pack) watching my core temp update every 30 seconds and seeing nothing change. After 15 min I wondered if it was working lol. Then it started shooting up. Makes sense though.

@themoneygps That was the most interesting lesson to me: getting the reps in to learn what 102.2°F (39°C) intuitively feels like.

@mrfboyer Steam rooms block evaporative cooling but top out around 110 to 120°F air temp, which limits the heat transfer to the body. Dry sauna (174-212°F) overwhelms the body's cooling capacity, driving core temp higher with greater predictably.

@premmpinto The good news is now you won't be wasting your time.