Category Protocols

I get asked about sauna for muscle recovery at least twice a week in my practice. Usually it’s from a marathon runner who saw some influencer swearing by post-race sauna sessions, or a CrossFit athlete wondering if heat exposure will…

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Disclosure: This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you. I only recommend products I trust and use in my own practice. As an integrative medicine physician who has…

Dr. Sarah Novak explains how infrared sauna improves sleep — the science, optimal timing, session length, and who benefits most.

Should you sauna before or after a workout? Dr. Sarah Novak reviews the clinical evidence and provides goal-specific protocols for traditional and infrared sauna use.

Wondering how long to sit in infrared sauna? Dr. Sarah Novak shares goal-based protocols for detox, recovery, sleep and heart health. Find your ideal session length.

Sauna and alcohol is a dangerous combination — the physiology explains why. Dr. Sarah Novak covers the 5 mechanisms that make this combination genuinely risky.

Most people who struggle with sleep have heard the usual advice: limit screens, keep the room cool, go to bed at the same time every night. Good advice, all of it. But there’s one intervention...

You just finished a solid workout. You’re sweaty, your muscles are pumped, and someone told you the sauna is the perfect way to finish the session. So you head straight in — 190°F, 20 minutes,...

If you’re new to sauna, welcome to one of the most evidence-backed wellness practices on the planet. But before you crank that dial to 200°F and sit there until you can’t see straight,...