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Kevin has noticed a 20-minute sauna session at 175 °F increases his heart rate to 105 BPM Rhonda estimates her heart rate gets to ~120 BMP after 30 minutes in a 168 °F sauna In general, a 25-minute sauna session is comparable to 25 minutes doing 100 Watts on a stationary bike Using the sauna after a workout reduces delayed-onset muscle soreness and increases strength gains Using the sauna is the best way to increase the body’s production of heat shock proteins Sitting in a 163 °F sauna for 30 minutes increases heat shock protein levels by ~50% The most essential thing heat shock proteins do: help maintain the proper 3-dimensional structure of cellular proteins When a protein’s 3-dimensional structure gets altered, it tends to sit around much longer than it’s supposed to (instead of being degraded) – this causes it to start forming protein aggregates with other proteins

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96 is recommended for the management of primary biliary cholangitis, including those with asymptomatic disease