Sauna protocal
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has discussed various sauna protocols and their health benefits on the . A common recommendation is to use the sauna three times per week, with each session consisting of 15-minute rounds of heat exposure followed by a cool-off period. This protocol can lead to significant cardiovascular and immune system benefits.
One study highlighted by involved 30-minute sessions at 80 degrees Celsius (176 degrees Fahrenheit), up to four times in one day, which resulted in a 16-fold increase in growth hormone levels. However, he notes that the benefits diminish with repeated sessions, with the greatest increase occurring during the first session of the week 1 2.
Regular sauna use (two to three times a week) has been associated with a 27% reduction in the risk of dying from cardiovascular events, and four to seven times a week with a 50% reduction 2. For those unable to access a sauna, hot baths or showers are suggested alternatives, provided they avoid overheating sensitive areas like the testes, which can impact sperm health 3.
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