Steam room protocol time and temp

For a steam room or sauna protocol, Andrew Huberman provides several guidelines:

1. Temperature:

   • The suggested temperature range for saunas is between 176 and 212 degrees Fahrenheit (80 to 100 degrees Celsius) 1.

2. Duration:

   • Sessions can last between 5 to 20 minutes. It's advisable to start with shorter durations and increase gradually as tolerated 1.
   • An example protocol includes four sauna sessions of 12 minutes each at around 194 degrees Fahrenheit (90 to 91 degrees Celsius), with a cool down period after each session 2.

3. Frequency:

   • For health benefits, using the sauna four times per week is recommended. More frequent use is linked to greater benefits, such as a reduction in cardiovascular risks 3.
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       1

       Cold and Heat Protocols

       01:04:32
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       2

       Sauna Health Benefits

       00:38:46
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       3

       Sauna Benefits Explored

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These guidelines provide a framework to maximize the benefits of steam room use. Always ensure safety by consulting with a healthcare professional, especially if you have underlying health conditions.