{"title": "Sauna — 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", "voice_map": {"HOST_A": "en-US-EmmaNeural", "HOST_B": "en-GB-RyanNeural"}}