what is your protocol regarding using Sauna, how many times per week for how much time?

Andrew Huberman recommends a methodical approach to sauna use for optimal health benefits. His guidance suggests using the sauna primarily two to three times per week, which is associated with a 27% reduction in cardiovascular event mortality. More frequent usage, about four to seven times a week, could potentially lower cardiovascular mortality by up to 50% 1.

Each sauna session can last anywhere between 5 to 20 minutes, with temperatures ranging from 176 to 212 degrees Fahrenheit, depending on personal heat tolerance. It's helpful to start at lower temperatures if new to sauna use or if the heat feels intolerably high at first 1.

When aiming for the maximal increase in growth hormone release, one effective protocol involves alternating between hot and cool environments multiple times within a session. However, this intense protocol is generally not necessary for cardiovascular benefits and can be reserved for those specifically targeting hormonal increases 2.

While the sauna provides numerous health benefits, it's essential to approach it carefully: avoid usage if pregnant, a child, or already experiencing fever as extreme heat can be harmful under these conditions 3.