{
  "title": "Sauna \u2014 The Science, the Protocols, and How to Actually Get the Most Out of It",
  "description": "A deep dive into sauna science: the Finnish cardiovascular mortality data (40% reduction with 4-7x/week), heat shock proteins, BDNF, the 16-fold growth hormone spike protocol, cold plunge integration, and the honest contrarian view on what's overhyped. Plus: traditional Finnish vs infrared, home setup costs, the Huberman protocol examined, and why evening sauna might be the best sleep hack you're not using.",
  "topic": "sauna health benefits protocols cold plunge",
  "date": "2026-03-20",
  "duration": "00:28:09",
  "size_bytes": 14717142
}