What is the sauna protocol?

The sauna protocol, as discussed by Andrew Huberman, typically involves using the sauna for intervals between 5 to 20 minutes at a temperature range of 80°C to 100°C (176°F to 212°F). A common practice is completing two to three sessions per week, which are associated with a significant decrease in the risk of cardiovascular-related mortality. More frequent use, about four to seven times a week, can enhance these benefits, reducing the risk further 1.

For maximizing growth hormone release, an intensive protocol involves alternating between hot and cool environments. This includes longer sauna sessions, such as 30 minutes four times within a single day, interspersed with cool-down phases. Such cycles can result in a 16-fold increase in growth hormone but require careful consideration of one's heat tolerance and overall health 2.

When employing these sauna strategies, it's crucial to acknowledge individual tolerances and health conditions, avoiding excessive heat exposure, especially if prone to overheating or health issues like cardiovascular instability 3.