# Colony Sauna - Biohacking & Thermal Therapy
ColonySauna.com is a premier resource for thermal therapy protocols, focusing on Heat Shock Proteins (HSP) and Cold Shock interactions.
## Core Protocols
- **Sauna (Longevity)**: 170°F - 195°F for 20 mins, 4x weekly. reducing all-cause mortality.
- **Cold Plunge (Metabolic)**: 45°F - 55°F for 3 mins daily. Activation of brown fat.
## Top Equipment Recommendations
- Infrared Sauna Pro ($4,999) - Editor's Choice
- Ice Barrel 400 ($1,199) - Best Value
- Smart Chiller Unit ($2,400) - High Tech