Optimal sauna length

The optimal length for sauna sessions depends on the desired health benefits and how frequently you use the sauna.

1. General Health and Longevity: For cardiovascular benefits and increased longevity, Andrew Huberman suggests about an hour per week, divided into three sessions. This means approximately 20 minutes per session 1.

2. Immune System Boost: To enhance the innate immune system, he recommends three rounds of 15 minutes, separated by two-minute cool-off periods, at temperatures between 176-210°F (80-100°C). Alternatively, you can do two rounds of 20 minutes or one round of 30 minutes 2.

3. Growth Hormone Increase: For those looking to maximize growth hormone levels, sauna once a week with multiple sessions within that day is optimal. Studies have shown that four sessions of 30 minutes each, done once a week, can significantly increase growth hormone levels 1.

4. Cardiovascular Exercise: Sitting in a sauna for periods ranging from 5 to 20 minutes can mimic cardiovascular exercise by increasing heart rate and blood flow 3.

   Sauna Protocols Explained

   Andrew Huberman

   Deliberate heat exposure, such as sauna use, can optimize growth hormone levels when done infrequently, ideally once a week in multiple sessions. For cardiovascular and longevity benefits, aim for three to seven sessions weekly. Additionally, experiencing discomfort in heat can enhance mental health by boosting dynorphine, which positively affects mood post-session. Timing is key; later sessions may improve sleep quality, particularly for those who struggle with sleep.

   

   Huberman Lab

   The Science & Health Benefits of Deliberate Heat Exposure | Huberman Lab Podcast #69

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For most people, starting with shorter sessions and then gradually increasing duration as they adapt is advisable to avoid overstressing the body. Always ensure hydration and avoid excessive heat exposure, especially if you're not yet acclimated to high temperatures. If you ever feel unwell, it's important to stop the session immediately 4.