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editorial guidance.
The HeatDepth reading room
Sauna protocols for specific goals: longevity, recovery, sleep, stress, and how to structure sessions for maximum benefit.
Jun 3, 2026 / Context-dependent protocol
Forbes just published their roundup of the best home saunas for 2026, and as someone who’s been prescribing heat therapy protocols for eight years, I have…
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Apr 8, 2026 / Context-dependent protocol
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…
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Apr 2, 2026 / Context-dependent protocol
Affiliate Disclosure: This article contains Amazon affiliate links. As an Amazon Associate I earn from qualifying purchases at no additional cost to you. I only recommend…
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Apr 2, 2026 / Context-dependent protocol
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…
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Mar 24, 2026 / Context-dependent protocol
Dr. Sarah Novak explains how infrared sauna improves sleep — the science, optimal timing, session length, and who benefits most.
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Mar 23, 2026 / Context-dependent protocol
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.
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Mar 21, 2026 / Context-dependent protocol
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.
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Mar 20, 2026 / Context-dependent protocol
Sauna and alcohol is a dangerous combination — the physiology explains why. Dr. Sarah Novak covers the 5 mechanisms that make this combination genuinely risky.
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Mar 19, 2026 / Context-dependent protocol
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.…
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Mar 19, 2026 / Context-dependent protocol
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.…
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