In a detailed Instagram post, longevity enthusiast Bryan Johnson laid out why sauna is one of the most effective health protocols he has ever used. Describing the detox-related effects first, he wrote, “Fifteen sessions of sauna dramatically reduced environmental toxins in my body,” followed by specific figures. He also claimed, “Sauna eliminated 85% of microplastics from my ejaculate.”
Johnson also spoke at length about saunas’ impact on reproductive health, noting mixed and even contradictory outcomes. He said, “Sauna, without ice on the boys, devastated my fertility markers,” but added that later, “Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25.” He acknowledged uncertainty, writing, “Was it the sauna? Sauna + ice? Ice only? We don’t know, but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change (sic).”
Beyond detox and fertility, Johnson claimed significant cardiovascular benefits. “My vascular function improved by a ten-year reduction in age. Now I have the vascular age of an elite 18-early 20s,” he wrote. He then detailed exactly how he uses a sauna, recommending, “Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity,” adding that “Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas.”
He also outlined a precise routine: “Type: hot dry sauna,” “Temperature: 176-212°F (I do 200°F),” “Duration: 20 min,” “Frequency: 4-7x a week.” On safety, he advised, “Most importantly, ice the balls,” and stressed hydration: “Dry sauna induces sweating as part of its beneficial mechanism… you might need to rehydrate with up to 16-32 oz (0.5-1 L) of fluid after a sauna session. Be sure to add electrolytes.”
Use of sauna to reduce environmental toxins or microplastics in the human body
Dr Palleti Siva Karthik Reddy, MBBS, MD, general medicine and consultant physician, tells indianexpress.com, “Currently, the direct evidence that sauna use meaningfully removes environmental toxins or microplastics from the human body is limited. Some studies show that sweating can excrete certain heavy metals and organic compounds, but the magnitude and clinical relevance remain unclear. While regular sauna use may support general detoxification pathways by promoting circulation and sweat production, claims specifically about microplastics are largely speculative and not yet substantiated by rigorous human trials.”
Relationship between frequent high-heat sauna exposure and male fertility
According to Dr Reddy, frequent high-heat sauna exposure can temporarily lower sperm count and motility because elevated scrotal temperatures affect sperm production. However, most research suggests that these effects are reversible and sperm parameters typically return to baseline after discontinuing high-heat exposure.
“Conflicting findings, such as improved metabolic markers or cardiovascular benefits, should be interpreted with caution. Men who are trying to conceive may want to limit prolonged or persistent sauna sessions. In contrast, others may balance sauna use with their fertility goals and overall health priorities,” stresses the expert.
Proven cardiovascular and metabolic benefits of sauna use
Robust evidence indicates that regular sauna use is associated with improved cardiovascular outcomes, Dr Reddy states, including reduced blood pressure, better arterial function, and enhanced heart rate variability. Sauna use may also improve metabolic markers such as insulin sensitivity.
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“Safe practice includes staying hydrated, limiting sessions to 15-20 minutes at temperatures typically between 70–100°C, and allowing the body to cool between sessions. Individuals with cardiovascular conditions or heat sensitivity should consult a physician before initiating frequent sauna use,” recommends Dr Reddy.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
