Rhonda Patrick’s Sauna Protocol for Longevity & Recovery

Dr. Rhonda Patrick’s sauna protocol is backed by scientific research linking regular heat exposure to improved longevity, brain health, and cardiovascular function. Her recommended routine is 174–212°F for 20–30 minutes, 4–7 times per week, with proper hydration before and after. Benefits include increased heat shock proteins, higher BDNF levels, reduced all-cause mortality, and a significantly lower risk of Alzheimer’s disease.