If you’ve been following Sauna Habit, you already know the headline: Bryan Johnson shared new sauna results from his own testing — and the numbers were striking.
This second article is the deeper dive: what he actually did (the protocol), what the key stats mean, and how his update fits alongside decades of sauna research. The goal isn’t to copy an extreme routine. It’s to build a realistic heat ritual you can repeat — because consistency is where benefits tend to stack.
Bryan Johnson
Bryan Johnson is a tech founder turned longevity experimenter known for measuring almost everything (sleep, bloodwork, performance markers) and publishing structured protocols and results publicly.
That’s why his sauna update got attention: he didn’t just say “sauna feels good.” He shared a defined approach and what shifted in follow-up testing.
The newest sauna findings
1) Environmental exposure markers shifted after 15 sessions
Bryan tracked several “everyday exposure” chemicals — the kinds of markers that can show up due to modern environments and food/water systems.
After 15 sauna sessions, he reported that multiple markers were lower — including 2,4-D (a common weedkiller marker) reported as 65% lower. He also reported that some measures became “undetectable” in follow-up testing — meaning they were below the lab’s detection limit at that time.
The practical takeaway: he’s suggesting that consistent sweating/heat exposure may be part of how the body processes and clears certain exposures, and that “regular” matters more than “occasional.”
2) Microplastics in blood were reported to be lower over time
Microplastics are tiny particles we’re exposed to through the environment. Bryan reported that measured microplastics in his blood decreased over the period he tracked: 70 → 10 particles per millilitre.
The practical takeaway: he’s pointing to a measurable shift over time, tied to a consistent heat routine. It’s not proof of cause-and-effect, but it’s a compelling data point in a topic many people are thinking about.
3) Cardiovascular readings improved
Bryan also reported improved blood pressure and blood vessel readings, including a traditional blood pressure of 107/75 and a central reading of 96 (a measure taken closer to the heart). His takeaway was that consistent sauna use coincided with a meaningful cardiovascular shift.
A grounded note: this is one person’s data, not a clinical trial. But it’s rare to see a sauna habit paired with this level of measurement — and it reinforces a pattern we see in broader research: frequent sauna use is often linked with cardiovascular benefits.
The protocol Bryan shared (and what “regular” means)
Protocol at a glance (as shared by Bryan)
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Type: hot, dry sauna
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Temperature: ~80–100°C (he reports using ~93°C / 200°F)
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Humidity: low (about 5–20%)
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Time: ~20 minutes
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Frequency: 4–7 sessions per week
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Hydration: water + electrolytes (because sweating is part of the mechanism)
What “15 sessions” looks like
At that frequency, 15 sessions is roughly 2–4 weeks.
For most Nature’s Energy guests, the most achievable version looks like this:
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Start with 1 Bathhouse visit per week
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If you can, build to 2 visits per week
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Keep it consistent (this matters more than pushing harder)
One visit can be a reset. A habit is where the benefits start to feel more “built-in.”
What the wider research suggests
Sauna research is extensive, especially from Finland, where sauna bathing is culturally common. Much of the strongest data is observational (meaning it shows patterns and associations rather than proving cause and effect), but the signals are consistent enough to be meaningful.
Here are some of the most widely reported associations in large population studies and medical reviews:
Heart + blood vessel health
Frequent sauna bathing has been associated with lower risk of cardiovascular events and mortality in long-term Finnish cohort research. It’s one of the reasons sauna is sometimes described as “cardio-like stress” without the impact: heat increases heart rate and sends more blood to the skin, which can support vascular function over time.
Brain health (dementia/Alzheimer’s)
Some long-term population studies have found that people who sauna more frequently had a lower risk of dementia and Alzheimer’s disease. Important context: much of this data comes from Finnish cohorts (and often men), so it’s not a guarantee — but it’s a strong signal that sauna may support brain health via cardiovascular and circulation-related pathways.
Stroke risk
Large cohort research has also linked more frequent sauna bathing with a lower risk of stroke. Again: association, not proof — but consistent with the vascular effects of heat.
Respiratory health
Observational research has linked frequent sauna use with lower risk of respiratory conditions such as pneumonia in certain populations. For many people, steam/heat can also feel supportive for sinuses and breathing — though the evidence varies by condition and person.
Stress, relaxation and sleep quality
Not everything needs to be dramatic to be valuable. Heat + quiet + rest can help the nervous system downshift. Many people notice improved sleep quality and a calmer baseline, particularly when sauna becomes a regular ritual (and when hydration and recovery are done well).
One important distinction: much of the strongest long-term research reflects traditional Finnish-style sauna bathing (hotter temperatures and typically drier heat). That doesn’t make other heat experiences “not worthwhile.” It simply means traditional sauna is where the research base is deepest.
Building your Sauna Habit at Nature’s Energy (in Sydney's Inner West)
If you’re searching for a bathhouse in Glebe, a sauna in Balmain, or a bathhouse in Newtown, Nature’s Energy is designed for repeat visits — calm, communal, whisper-only spaces that make it easy to build the ritual into real life.
Your Bathhouse visit includes:
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Traditional sauna + infrared sauna
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Steam room
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Magnesium mineral pool or hot spa
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Ice bath
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Medical-grade red light therapy
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Salt scrub, herbal tea, water and Celtic hydration salts
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Towel, changerooms, lockers and amenitiesAll included in one price.
The Nature’s Energy protocol: Heat → cold → rest → repeat
Keep it simple and repeatable:
1) Heat
Choose your sauna. Traditional sauna is the classic higher-heat experience. Infrared is gentler and often easier to begin with. The best option is the one you’ll return to.
2) Cold (optional)
Cold immersion can be powerful, but it’s not mandatory. Start with a cool rinse or brief dip and build gradually.
3) Rest
Rest is part of the method. Sit, breathe, and let your system settle.
4) Repeat
Two rounds are often plenty in a 60–90 minute visit. Finish with the magnesium pool/hot spa and red light therapy if you’d like.
Hydration matters: sauna works through sweating. Drink water before and after, and consider electrolytes — especially in summer.
Sauna Habit Competition (January 2026)
WIN A YEAR’S BATHHOUSE ACCESS
Prize: A Nature’s Energy gift card valued at $3,588 (the same value as 52 Fri–Sun Bathhouse sessions).
Every Bathhouse appointment you attend in January is an automatic entry. The more visits, the more entries.
Competition Terms & Conditions
The competition runs from 2 January 2026 until 31 January 2026 (“Competition Period”). Entry is open to individuals aged 18 years and over.
How to enter: Each Nature’s Energy Bathhouse appointment attended during the Competition Period equals one (1) entry. Cancelled bookings, no-shows, refunded transactions, and appointments moved outside the Competition Period do not count as entries.
Winner selection: This is a game of chance. The winner will be selected by random draw from all valid entries recorded in Nature’s Energy’s booking system during the Competition Period.
Prize conditions: The prize is not transferable, not exchangeable and not redeemable for cash. Bathhouse bookings are subject to availability and Nature’s Energy’s standard booking policies.
Draw date: The prize draw will take place on 2 February 2026. The winner will be contacted using the details on their profile. If the winner cannot be contacted after reasonable attempts, we will redraw the prize. If the winner does not wish to receive the prize, it will be redrawn, not transferred.
Make it your Sauna Habit
If you’ve been meaning to start, start now. If you’ve started once, come back. The protocol isn’t complicated: choose your heat, hydrate well, rest properly, and repeat often enough to build a pattern.
Book your Bathhouse visit in Glebe, Balmain or Newtown, build your Sauna Habit through January, and go in the draw to win a year’s Bathhouse access.
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