Heat Acclimation Protocol
A progressive 6-week sauna protocol that builds heat tolerance the way a strength cycle builds a squat. Start at 15 min and 170°F; finish at 30 min and 195°F. Endurance athletes who run this protocol see measurable gains in plasma volume, VO2max, and time to exhaustion — without adding a single mile of running.
Method
Outcome
Plasma volume expansion of 5–10%, VO2max gains equivalent to a moderate endurance block, and the ability to train hard in heat without breaking down. The sauna as a parallel training stimulus.
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.