Your Guide to Sauna Protocols: Temperature, Timing, and Transformative Benefits

In a world where wellness protocols are often oversimplified, the nuanced conversation between Paul Saladino MD and leading experts offers a refreshing depth. This discussion explores sauna & heat therapy through the lens of both lived experience and emerging science — the kind of synthesis that transforms curiosity into informed practice.

With 5,900 words of transcript spanning 08:47, this conversation covers significant ground. From the underlying physiology of thermal stress to the practical rituals that make these protocols sustainable, the insights here are both accessible and actionable.

Here is what stands out — and what it means for your own wellness journey.

Understanding Heat Stress and the Body's Response

I just got done with a All right, guys. I just got done with a workout here at uh correct gym in workout here at uh correct gym in workout here at uh correct gym in Austin. Now, I'm going to sauna and cold Austin.

Now, I'm going to sauna and cold Austin. Now, I'm going to sauna and cold plunge. And in this video, I'm going to plunge.

And in this video, I'm going to plunge. And in this video, I'm going to tell you why you're doing this wrong. tell you why you're doing this wrong.

Optimizing Your Sauna Protocol

Basically, when I feel 7 to 20 minutes. Basically, when I feel 7 to 20 minutes. Basically, when I feel like I'm hot and I'm sweating and I can like I'm hot and I'm sweating and I can like I'm hot and I'm sweating and I can tell when I'm fully sort of at that tell when I'm fully sort of at that tell when I'm fully sort of at that moment, I just get out of the sauna.

moment, I just get out of the sauna. moment, I just get out of the sauna. Now, I'm going to do sauna and cold Now, I'm going to do sauna and cold Now, I'm going to do sauna and cold today.

I'm going to do contrast therapy, today. I'm going to do contrast therapy, today. I'm going to do contrast therapy, which I like because it feels good, which I like because it feels good, which I like because it feels good, right?

The Long-Term Benefits of Consistent Heat Exposure

I talk about all kinds of on Sundays. I talk about all kinds of on Sundays. I talk about all kinds of stuff like this.

How much you should work out? What workouts much you should work out? What workouts much you should work out?

Talk about cholesterol. Talk about cholesterol. Talk about cholesterol.

Practical Takeaways