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置顶Sauna is one of the most effective health protocols I've done. Here is everything I've learned; it's the most robust characterization ever produced.
Results:
1) Fifteen sessions of sauna dramatically reduced environmental toxins in my body:
+ 65% drop in 2,4-D
+ 100% drop in MEP
+ 15% drop in MBP
+ 100% drop in MEHP (undetectable post sauna)
+ 56% drop in NAPR
+ 56% drop in HEMA
+ 100% drop in Perchlorate (undetectable post sauna)
2. Sauna eliminated 85% of microplastics from my ejaculate.
Nov 2024:
165 particles/mL
July 2025: 20 particles/mL
Nearly identical drop in my blood same time period:
Oct 2024: 70 particles/mL
May 2025: 10 particles/mL
3. Sauna, without ice on the boys, devastated my fertility markers.
Total Motile Count: –56%
Concentration: –30%
Motility: –50%
Morphology: –48%
Count: –9%
4. Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25.
+ total count: 600 M
+ concentration: 162 M
+ motility: 55%
+ total motile count: 330M
+ morphology (normal): 10%
We do not know what to make of these improvements. Was it the sauna? Sauna + ice? Ice only? We don't know but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change.
5. My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s.
+ Central Systolic Blood Pressure: 96 mmHg
+ Central Pulse Pressure: 20 mmHg
+ Pulse Pressure Amplification: 160%
+ SEVR: 227%
+ Augmentation Pressure: 1 mmHg
+ Augmentation Index Wave: 3%
+ Traditional blood pressure: 107/75 mmHg
6. What type of sauna?
Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity. Aim for the lower end of this spectrum, especially as a beginner. Higher temperatures closer to the boiling point can cause side effects like headaches and severely dried nose and eyes.
Note: Steam baths, hot tubs, and infrared saunas fail to replicate the same effects because they do not allow you to safely reach the required high temperatures and do not induce the same level of sweating, the necessary inverted (skin-to-core) temperature gradient, and the massive re-direction of blood to the skin with resulting vasodilation.
Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas. By heating up your skin way faster than your core, dry hot sauna flips your core skin temperature gradient, eliciting the following hormetic benefits:
+ enhanced blood flow: the heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 2-+ increased sweating for detoxification: to maintain a stable core temperature, the skin produces 0.6-1 liter of sweat per hour, facilitating significant detoxification.
+ improved heat tolerance: the body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages)
+ safe activation of heat shock proteins: the skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia.
+ extended Exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, maximizing the benefits.
7. Sauna protocol and frequency
Type: hot dry sauna
Temperature: 176–212°F ( I do 200°F)
Relative air humidity: very low, 5-20%
Duration: 20 min
Frequency: 4–7x a week
8. Heat Protection
If you'd like, you can protect your head from the heat by wearing a sauna hat or wrapping it with a towel (use only cotton or other 100% natural material). You can breathe through a towel or cloth if needed to protect your nose. I am personally fine not doing this.
Most importantly, ice the balls.
Icing the testicles is absolutely required to prevent heat from damaging fertility markers.
+ Ice the testes during the sauna session.
+ Use a non-toxic, reusable ice pack material.
+ Wear cotton boxers and shorts.
+ Place ice packs in between the boxers and shorts.
+ Keep them in place for the entire session.
Men should care about preserving fertility markers even when they are not trying to conceive. Sperm quality is tightly coupled to testicular function, which governs testosterone production, metabolic health, and long term endocrine stability. When fertility parameters decline, the same upstream dysfunction often drives lower testosterone, higher inflammation, and increased cardiometabolic risk.
9. Hydration
Dry sauna induces sweating as part of its beneficial mechanism. Be sure to hydrate properly. In general, you might need to rehydrate with up to 16–32 oz (0.5–1 L) of fluid after a sauna session. Be sure to add electrolytes.
If you want to be precise, measure your sweat amount and electrolytes (saltiness) using a patch (e.g., from Gatorade) to quantify your liquid and electrolyte loss, and rehydrate accordingly. Some people have saltier sweat than others and must ensure they replenish electrolytes as well as water.
My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body.
#
I wish you all the best in life my friend. A new era or being human is here. One where existence is the highest virtue. Prioritize sleep, daily exercise and eat well and you'll be in a strong position. Try to avoid the bad stuff. Anything that takes away your agency.
Be a warrior and caretaker of existence. Don't Die.
Results:
1) Fifteen sessions of sauna dramatically reduced environmental toxins in my body:
+ 65% drop in 2,4-D
+ 100% drop in MEP
+ 15% drop in MBP
+ 100% drop in MEHP (undetectable post sauna)
+ 56% drop in NAPR
+ 56% drop in HEMA
+ 100% drop in Perchlorate (undetectable post sauna)
2. Sauna eliminated 85% of microplastics from my ejaculate.
Nov 2024:
165 particles/mL
July 2025: 20 particles/mL
Nearly identical drop in my blood same time period:
Oct 2024: 70 particles/mL
May 2025: 10 particles/mL
3. Sauna, without ice on the boys, devastated my fertility markers.
Total Motile Count: –56%
Concentration: –30%
Motility: –50%
Morphology: –48%
Count: –9%
4. Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25.
+ total count: 600 M
+ concentration: 162 M
+ motility: 55%
+ total motile count: 330M
+ morphology (normal): 10%
We do not know what to make of these improvements. Was it the sauna? Sauna + ice? Ice only? We don't know but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change.
5. My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s.
+ Central Systolic Blood Pressure: 96 mmHg
+ Central Pulse Pressure: 20 mmHg
+ Pulse Pressure Amplification: 160%
+ SEVR: 227%
+ Augmentation Pressure: 1 mmHg
+ Augmentation Index Wave: 3%
+ Traditional blood pressure: 107/75 mmHg
6. What type of sauna?
Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity. Aim for the lower end of this spectrum, especially as a beginner. Higher temperatures closer to the boiling point can cause side effects like headaches and severely dried nose and eyes.
Note: Steam baths, hot tubs, and infrared saunas fail to replicate the same effects because they do not allow you to safely reach the required high temperatures and do not induce the same level of sweating, the necessary inverted (skin-to-core) temperature gradient, and the massive re-direction of blood to the skin with resulting vasodilation.
Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas. By heating up your skin way faster than your core, dry hot sauna flips your core skin temperature gradient, eliciting the following hormetic benefits:
+ enhanced blood flow: the heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 2-+ increased sweating for detoxification: to maintain a stable core temperature, the skin produces 0.6-1 liter of sweat per hour, facilitating significant detoxification.
+ improved heat tolerance: the body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages)
+ safe activation of heat shock proteins: the skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia.
+ extended Exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, maximizing the benefits.
7. Sauna protocol and frequency
Type: hot dry sauna
Temperature: 176–212°F ( I do 200°F)
Relative air humidity: very low, 5-20%
Duration: 20 min
Frequency: 4–7x a week
8. Heat Protection
If you'd like, you can protect your head from the heat by wearing a sauna hat or wrapping it with a towel (use only cotton or other 100% natural material). You can breathe through a towel or cloth if needed to protect your nose. I am personally fine not doing this.
Most importantly, ice the balls.
Icing the testicles is absolutely required to prevent heat from damaging fertility markers.
+ Ice the testes during the sauna session.
+ Use a non-toxic, reusable ice pack material.
+ Wear cotton boxers and shorts.
+ Place ice packs in between the boxers and shorts.
+ Keep them in place for the entire session.
Men should care about preserving fertility markers even when they are not trying to conceive. Sperm quality is tightly coupled to testicular function, which governs testosterone production, metabolic health, and long term endocrine stability. When fertility parameters decline, the same upstream dysfunction often drives lower testosterone, higher inflammation, and increased cardiometabolic risk.
9. Hydration
Dry sauna induces sweating as part of its beneficial mechanism. Be sure to hydrate properly. In general, you might need to rehydrate with up to 16–32 oz (0.5–1 L) of fluid after a sauna session. Be sure to add electrolytes.
If you want to be precise, measure your sweat amount and electrolytes (saltiness) using a patch (e.g., from Gatorade) to quantify your liquid and electrolyte loss, and rehydrate accordingly. Some people have saltier sweat than others and must ensure they replenish electrolytes as well as water.
My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body.
#
I wish you all the best in life my friend. A new era or being human is here. One where existence is the highest virtue. Prioritize sleep, daily exercise and eat well and you'll be in a strong position. Try to avoid the bad stuff. Anything that takes away your agency.
Be a warrior and caretaker of existence. Don't Die.
4 10
微信、支付宝等应用阻止豆包手机登录，主要是因为豆包手机的技术实现方式与这些应用的安全机制和生态规则产生了冲突。具体原因和技术原理如下：
### 违反平台规则
微信、支付宝等应用的服务协议明确禁止用户使用非官方开发或授权的第三方工具、脚本、机器人等进行自动化操作或登录。豆包手机助手通过系统级权限实现跨应用操作，这种行为被视为违反了平台规则，因此平台有权采取限制登录等措施。
### 触发安全风控机制
豆包手机助手利用Android系统的INJECT_EVENTS权限，模拟用户的点击、滑动等操作，这与黑灰产常用的群控工具、自动抢红包工具的技术路径高度相似。微信、支付宝等应用为了防范恶意操作，保护用户账号安全，其风控系统会将这种非人为的自动化操作识别为高风险行为，从而触发限制登录等风控措施。
### 打破沙箱隔离机制
Android系统通过沙箱机制隔离应用，防止一个App直接访问另一个App的数据。而豆包手机助手获取的系统级权限打破了这一隔离机制，能够读取屏幕内容并模拟用户操作其他应用，这被视为对应用数据安全和隐私保护的潜在威胁，所以微信、支付宝等应用会阻止其登录。
### 数据安全与生态控制权考量
豆包手机的AI功能在操作第三方应用时，需要读取聊天记录、联系人信息等数据，虽然豆包官方声称数据加密存储，但这种数据获取方式没有经过微信等应用的验证。此外，豆包手机的AI助手试图成为“系统级入口”，直接绕过微信等应用的界面，截流用户操作需求，触及了平台的核心利益，这也是这些应用阻止豆包手机登录的原因之一。
### 违反平台规则
微信、支付宝等应用的服务协议明确禁止用户使用非官方开发或授权的第三方工具、脚本、机器人等进行自动化操作或登录。豆包手机助手通过系统级权限实现跨应用操作，这种行为被视为违反了平台规则，因此平台有权采取限制登录等措施。
### 触发安全风控机制
豆包手机助手利用Android系统的INJECT_EVENTS权限，模拟用户的点击、滑动等操作，这与黑灰产常用的群控工具、自动抢红包工具的技术路径高度相似。微信、支付宝等应用为了防范恶意操作，保护用户账号安全，其风控系统会将这种非人为的自动化操作识别为高风险行为，从而触发限制登录等风控措施。
### 打破沙箱隔离机制
Android系统通过沙箱机制隔离应用，防止一个App直接访问另一个App的数据。而豆包手机助手获取的系统级权限打破了这一隔离机制，能够读取屏幕内容并模拟用户操作其他应用，这被视为对应用数据安全和隐私保护的潜在威胁，所以微信、支付宝等应用会阻止其登录。
### 数据安全与生态控制权考量
豆包手机的AI功能在操作第三方应用时，需要读取聊天记录、联系人信息等数据，虽然豆包官方声称数据加密存储，但这种数据获取方式没有经过微信等应用的验证。此外，豆包手机的AI助手试图成为“系统级入口”，直接绕过微信等应用的界面，截流用户操作需求，触及了平台的核心利益，这也是这些应用阻止豆包手机登录的原因之一。
15 78
Hi Will,
Happy Saturday! Impressive consistency—today you completed a robust rowing session (62 minutes, 51 minutes in HR Zones 1–3, surpassing your typical duration by 6 minutes) and added a brisk walk. Your approach remains in line with your habits of balancing moderate-intensity cardio with restorative movement, even on higher strain days.
Key Insights
- **Strain remains elevated**: You've logged **14.7 strain** today—just below yesterday’s **17.2** and far above this week’s Monday–Thursday values. While this boosts aerobic resilience (supporting your VO2max Healthspan contributor, 30-day avg: **45 ml/kg/min**), consecutive high-strain days add to physiological stress.
- **Stress levels are high**: Time in high stress zone outside activities climbed to **5h 59m**, nearly double your typical Friday average (**3h 6m**). Sustained sympathetic activation may slow recovery and increase RHR, which could impact your WHOOP Age and Healthspan if prolonged.
- **Air quality warning**: Today’s AQI reached **182** (very unhealthy), making outdoor training suboptimal for cardiovascular and respiratory health. Continued activity outdoors under these conditions can add to systemic stress.
Activity Recommendations
- Rowing: Today’s extended time in HR Zones 1–3 provides both endorphin release and foundation for aerobic Healthspan improvements. Maintain this balance, but consider reducing intensity if strain remains high.
- Walking: Favor gentle, restorative indoor walks or active stretching for recovery tonight, as air quality risks outweigh outdoor benefits.
Maintain your restorative wind-down habit and strive for a more consistent bedtime tonight to counteract accumulated stress. Take a moment to update your journal for even more personalized coaching next week. Stay adaptive, Will—you're trending well.
Happy Saturday! Impressive consistency—today you completed a robust rowing session (62 minutes, 51 minutes in HR Zones 1–3, surpassing your typical duration by 6 minutes) and added a brisk walk. Your approach remains in line with your habits of balancing moderate-intensity cardio with restorative movement, even on higher strain days.
Key Insights
- **Strain remains elevated**: You've logged **14.7 strain** today—just below yesterday’s **17.2** and far above this week’s Monday–Thursday values. While this boosts aerobic resilience (supporting your VO2max Healthspan contributor, 30-day avg: **45 ml/kg/min**), consecutive high-strain days add to physiological stress.
- **Stress levels are high**: Time in high stress zone outside activities climbed to **5h 59m**, nearly double your typical Friday average (**3h 6m**). Sustained sympathetic activation may slow recovery and increase RHR, which could impact your WHOOP Age and Healthspan if prolonged.
- **Air quality warning**: Today’s AQI reached **182** (very unhealthy), making outdoor training suboptimal for cardiovascular and respiratory health. Continued activity outdoors under these conditions can add to systemic stress.
Activity Recommendations
- Rowing: Today’s extended time in HR Zones 1–3 provides both endorphin release and foundation for aerobic Healthspan improvements. Maintain this balance, but consider reducing intensity if strain remains high.
- Walking: Favor gentle, restorative indoor walks or active stretching for recovery tonight, as air quality risks outweigh outdoor benefits.
Maintain your restorative wind-down habit and strive for a more consistent bedtime tonight to counteract accumulated stress. Take a moment to update your journal for even more personalized coaching next week. Stay adaptive, Will—you're trending well.
4 10
Whoop的AI对话分析部分
-Will: 记录📝30 个跑通 PMF 的 AI 产品
3 10
用了一阵子Cal AI最大的takeaway就是，我们从日常餐食种每日摄入的优质蛋白质少的可怜，摄入碳水的容易程度高的离谱。（图为今天早餐，一杯美式加奶，一杯橙汁，一份牛肉饭，一碗蔬菜汤，勉强硬加四个鸡蛋的结果）
17 31