Steam or sauna

The Huberman Lab provides extensive information on the health benefits of using a sauna. According to Andrew Huberman, sauna usage can reduce the risk of mortality from cardiovascular events and all causes. The physiological effects of using a sauna are similar to those of cardiovascular exercise due to an increase in heart rate, blood flow, vasodilation, and changes in stroke volume 1. Specifically, repeated heat exposure through sauna use has been associated with increased growth hormone levels and reduced cortisol, providing benefits for overall health and potentially aiding muscle repair and recovery 2 1 3 4 5.

Regarding the practice and safety of sauna use, Dr. Huberman recommends an approach that focuses on moderate duration and frequency to avoid the dangers of overheating. For instance, a protocol involving several cycles of 30 minutes in the sauna, interspersed with cooling periods, once per week has been shown to significantly boost growth hormone. However, this intense regimen should be undertaken with caution due to the potential risks associated with high heat exposure 6 4.

Furthermore, for general health outcomes, it's beneficial to get heat exposure, but sauna use should not be considered a substitute for physical exercise 7. The Huberman Lab podcasts also mention that regular sauna sessions combined with adequate hydration and sufficient intervals between heat exposures can optimize the health benefits 1 8.

If someone does not have access to a sauna, hot baths or creating a warm environment to increase core body temperature can also provide some of the benefits associated with sauna use. However, men who are concerned about their reproductive health should be mindful of the temperature exposure, as excessive heat can temporarily affect sperm production and motility 4.

The information provided by Huberman Lab underscores the importance of a balanced approach to sauna use, ensuring proper hydration and safety to maximize health benefits while minimizing risks.

While there is no specific clip in which Andrew Huberman directly compares steam rooms and saunas, we can infer their differences based on the overall discussion of heat exposure and sauna benefits found in the data.

Saunas traditionally operate at higher temperatures than steam rooms. Saunas provide dry heat with temperatures that can range between 80 to 100 degrees Celsius (176 to 212 degrees Fahrenheit), which induces a deep sweat and elevates the heart rate similar to moderate intensity exercise 1. Dr. Huberman emphasizes that the beneficial heat stress related to sauna use occurs at these higher temperatures, and it can have health benefits like improved cardiovascular function and excretion of heavy metals through sweat 2.

Steam rooms, on the other hand, offer a wet heat experience with a lot of humidity but typically operate at lower temperatures than saunas. While the specific benefits of steam rooms are not discussed in the retrieved data, typical benefits attributed to steam rooms include improved circulation, relaxation of stiff joints and muscles, and cleansing of the skin due to the high humidity and sweating.

Both saunas and steam rooms can contribute to relaxation and detoxification through sweating, but they do this through somewhat different mechanisms due to the variance in temperature and humidity.

If you would like to know more about the specific health benefits of steam rooms, or if there is additional context in which Andrew Huberman compares steam rooms to saunas, I can continue to search relevant clips or provide summaries of episodes where such discussions may occur.