Protocol of sauna use

For general health, aim for about 20 minutes per session, four times per week, at 176–210°F (80–100°C); start with shorter sessions and build up only as tolerated. 1 2 3

• Advanced growth-hormone protocol: A much more demanding approach uses three 15-minute sauna rounds, with two-minute cool showers between rounds, repeated over 10 sessions across a few weeks. It has been linked to increased growth hormone; the transcript also cautions that frequent heat exposure can make the hormone response diminish. 4 5
• Pregnancy and children: Avoid sauna use during pregnancy and for children. 6
• Trying to conceive: Men trying to conceive should avoid excessive heat exposure, since sauna heat can reduce sperm motility and production. 7