The best 20-minute sauna formula 🔥

Simple rule: Heat. Hydrate. Repeat.

• Temperature 70–90°C (158–194°F) → Prime range for activating heat-shock proteins.

• Duration 15–20 minutes → Enough to unlock cardiovascular + cognitive gains.

• Frequency 3–4x per week → Baseline for long-term health → Daily if you can recover well.

• Aftercare (Don’t Skip This) Hydrate + cold shower → Drink a big glass of water before and after → Cool down to amplify the effect.

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