Best sauna protocol

For general health, a practical target is about one hour per week split across three sessions; aim for a sauna temperature of 80–100°C (176–212°F) and 5–20 minutes per session, building toward a tolerable heat exposure rather than forcing it. The transcript also notes that regular use around 3–4 times weekly (and up to 7) is associated with cardiovascular and longevity benefits. 1

• Timing: If convenient, use it later in the day or after a workout; post-sauna cooling may help with sleep. 2
• Hydration and safety: Replace fluids after sweating; a rough guide offered is at least 16 oz of water per 10 minutes, adjusted for your sweating. Avoid overheating—heat illness can be dangerous. 3 4
• If your goal is growth hormone: That is a different, more demanding protocol—not the default routine: the cited study used four 30-minute sessions with breaks, and Huberman cautions against doing this more than about once weekly. 5

Use the shorter end of the duration range at first, and stop if you feel unwell.