Longevity Therapies
Evidence-based interventions beyond diet and exercise. Heat, light, and future modalities that target recovery and biomarkers.
Dry Sauna
4 sessions weekly · 26 minutes at 200°F
Protocol
- Dry sauna at 200°F (93°C)
- 26-minute sessions, 4 times per week
- Typically post-workout or in the evening
- Hydration protocol: 16–20 oz water with electrolytes before and after
Measured Outcomes
- Heart Rate Variability (HRV): Dramatically increased
- Resting Heart Rate (RHR): Lowered
- Blood Pressure: Decreased resting values
Rationale
Heat shock protein activation, improved cardiovascular function, and enhanced recovery. Sauna bathing is one of the most well-studied longevity interventions, with strong epidemiological data linking regular use to reduced cardiovascular and all-cause mortality.
Red & Infrared Light Therapy
7 sessions weekly · 7–15 minutes
Protocol
- 7 sessions per week, 7–15 minutes per session
- Training days: Applied to the specific muscle groups trained that day to accelerate recovery
- Rest days: Applied to the face for dermatological health and collagen stimulation
- Wavelengths: 660 nm (red) and 850 nm (near-infrared)
Rationale
Photobiomodulation stimulates mitochondrial ATP production, reduces inflammation, and accelerates tissue repair. Red light at 660 nm penetrates skin layers for collagen and wound healing; near-infrared at 850 nm reaches deeper muscle tissue for recovery and pain reduction.
Future Interventions
Hyperbaric Oxygen Therapy (HBOT)
Once budget permits, HBOT will be integrated into the protocol. When utilized correctly, it is a highly effective tool for:
- Improving biomarkers (inflammatory markers, stem cell mobilization)
- Accelerating tissue healing and recovery
- Extending healthspan through telomere lengthening and senescent cell reduction
Planned protocol: 60-minute sessions at 2.0 ATA, 5 days per week, in 3-month cycles.