The sauna protocol a biohacker used to reduce measured microplastics by 85%

Bryan Johnson has tested nearly every longevity protocol imaginable, from  hyperbaric oxygen chambers to blood plasma transfusions. One thing he hadn’t tried until now was a sauna. So he added Plunge’s high-heat, traditional dry sauna, ran pre- and post-lab work, and tracked the results.

The outcome wasn’t subtle.

After just 15 sessions, his post-protocol labs showed 100% elimination of several environmental toxins, including a J MEP and Perchlorate, and, perhaps most shockingly, an 85% reduction of microplastics across tested samples.

For a problem most people assume is unavoidable, the data was striking.

Here’s what Johson actually did, why most gym and spa saunas wouldn’t replicate it, and what kind of setup made the protocol possible.

Why microplastics are a growing concern

We know microplastics are everywhere — in water, food, air, and increasingly, human tissue. As such, research has linked them to cancer, heart attacks, reproductive problems, and a host of health issues.

Though it’s nearly impossible to avoid microplastics, the data Johnson released on how saunas may help remove them is hard to ignore.

Before starting his sauna protocol, Johnson’s labs measured approximately 165 particles/mL of microplastics in his ejaculate and 70 particles/mL in his blood. After the sauna intervention, those numbers dropped to roughly 20 particles/mL (an ~85% reduction) and microplastics in his blood dropped to 10 particles/mL (an ~85% reduction).

The power of dry heat

Infrared blankets and low-temperature spa saunas are popular for stress relief, but if you’re looking for a detox, those methods likely aren’t a solution.

Johnson’s goal was to heat the skin rapidly while keeping humidity low. That required a dry sauna environment between 176°F and 212°F.

The Plunge Sauna is designed for high-performance recovery and longevity.

At that range, the body produces significant sweat output and redirects blood flow toward the skin surface, creating vascular effects similar to intense aerobic exercise. According to Johnson, this was the combination he found to be able to support toxin mobilization and elimination through sweat.

Why most saunas fall short

Reaching and maintaining these temperatures consistently is harder than it sounds. Many commercial gym and spa saunas fluctuate widely, cap out below the necessary range, or rely on humid heat.

That’s why Johnson used the Plunge Sauna at home, a Finnish-style, dry sauna designed specifically for high-performance recovery and longevity.

The Sauna is crafted from premium, weatherproof cedar.

The Plunge Sauna reaches temperatures up to 230°F using a HUUM stone heater, placing it well within the range Johnson required for his protocol.It’s also built to last. Crafted from premium cedar and weatherproofed, it’s designed to live in your backyard and withstand the elements year-round.

Best of all, it features smart tech via a WiFi-enabled controller that lets you start the heater from your phone. You can pre-heat it to 200°F before you get out of bed in the morning or while you’re driving home from work, so it’s ready the second you are.

The Plunge Sauna heats up to 230º F with HUUM stone heater.

Johnson’s sauna protocol

Johnson’s sauna protocol was simple but demanding. He used the sauna set between 176°F and 212°F, targeting approximately 200°F, for 20 minutes per session. Frequency ranged from four to seven sessions per week.

An important caveat emerged for male users: Johnson found that unprotected sauna use negatively impacted fertility markers. When he iced the testes during sessions, those markers rebounded dramatically, reaching levels higher than 99.6% of tested men, including those under 25.

This was a controlled intervention, not a casual wellness experiment.

The bottom line

We can’t avoid toxins and microplastics completely — they’re a part of modern life.

Johnson’s experiment proves that with the right tools and the right intensity, you can take steps to clear a meaningful portion of particles. The Plunge Sauna brings that capability to your backyard in a beautiful, modular package that sets up in just a few hours.

Plus, Plunge offers $0 down and 0% financing for 24 months, making it easier than ever to invest in your longevity.

Shop the Plunge Sauna.