Sharon's Sauna Protocol Lecture Notes

Introduction

• Importance of consulting with a medical professional before adapting sauna use, especially if there are existing health conditions.

Research and Data Insights

• Studies from Dr. Yari Lakan’s lab and others in Finland.
• Optimal conditions:
  • Temperature: 174°F
  • Humidity: 10-20%
• Frequency: 4-7 times per week.
• Duration Matters:
  • 20 minutes at 174°F = 50% reduction in cardiovascular-related deaths.
  • 11 minutes = only 8% reduction.

Sharon's Personal Protocol

• Post-Workout Use: High-Intensity Interval Training (HIIT):
  • Saunas around 186°F.
  • Duration: 20-30 minutes.
  • After workouts, particularly if core body temperature is already elevated from exercise.
• Non-Workout Use: Heat Adaptation
  • Longer duration in sauna when not combined with a workout (around 30 minutes).
  • Gradual adaptation to high temperatures.

Humidity and Heat Management

• Initial use of hygrometer showed 10-20% as optimal humidity.
• Use of hot water on sauna rocks.
• High humidity (30%) found to be intolerable.

Use Frequency

• Baseline: 4 times a week.
• Variable: Between 2-5 times a week depending on schedule.
• Additional jacuzzi use for relaxation and family time (104°F water temperature).

Sauna vs. Hot Bath and Jacuzzi

• Some benefits overlapping between sauna and hot baths.
  • Elevated heat shock proteins, brain-derived neurotrophic factors (BDNF), improved cardiovascular health, and reduced depression.
• Optimal for hot baths: 104°F water, shoulders submerged for 20 minutes.
• Showers less effective compared to baths for these benefits.

Hydration Protocol

• Essential due to significant sweat and electrolyte loss.
  • Sodium, magnesium, and potassium loss.
• Hydration sources:
  • Green juices (kale, lemon, cucumber for electrolytes).
  • Electrolyte supplements (Noon, Keto Start).
• Hydration typically managed post-sauna.

Cold Therapy Integration

• Occasional use of cold plunges and cold showers.
• Timing between hot and cold exposure crucial to avoid dizziness and blood pressure issues.
  • Recommended 5-minute rest between extremes.
• Cultural references: Finland, Russia’s hot-to-cold practices.

Building Heat Tolerance

• Signs to watch for overexposure:
  • Excessive heart rate elevation, feeling extremely uncomfortable.
  • Listening to body signals is crucial.
• Practical tip: Using a timer for safety.

Conclusion

• Long-term health benefits established with proper sauna protocol.
• Importance of individualized adaptation based on tolerance and fitness levels.