Sauna protocols

To maximize the benefits of sauna use, Andrew Huberman suggests several protocols based on scientific studies:

1. Frequency and Duration: Engage in sauna sessions for 20 minutes at temperatures ranging from 176 to 212 degrees Fahrenheit. Aim for at least two to three sessions per week to significantly lower cardiovascular mortality risk by 27%, and up to seven sessions for a 50% reduction 1 2.

2. Alternating Heat and Cool: For maximizing hormonal benefits such as growth hormone release, use a pattern of alternating between hot (sauna) and cool environments. This repeated exposure, over a short period, can boost growth hormone levels significantly 3.

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     Sauna Benefits

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     Sauna Benefits Explored

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     Heat for Health

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     Sauna Benefits Explored

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     Growth Hormone Insights

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     Sauna Benefits Explained

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3. Cooling Off Periods: A typical protocol might include three rounds of 15 minutes in the sauna, each followed by a cool shower or rest period of about two minutes. This method helps in enhancing the immune response and managing stress hormones like cortisol 4.

4. Time of Day and Fasting Considerations: Perform sessions in a fasted state or at least a few hours after eating for enhanced growth hormone release. Prefer sessions later in the day for better alignment with your body's natural drop in core temperature, which can aid sleep 5.

5. Health and Safety: Always adapt sauna use to your heat tolerance levels. Begin with lower temperatures and shorter durations if needed, and avoid saunas when running a fever to prevent dangerous increases in body temperature 6.

These protocols leverage the cardiovascular and thermoregulatory benefits of sauna, akin to exercise, without the muscular exertion, offering a holistic approach to health enhancement.