Andrew Huberman's Sauna Protocol

Regular sauna use can significantly reduce the risk of cardiovascular events and improve overall longevity. The heat increases heart rate and blood flow, mimicking the effects of cardiovascular exercise, which helps improve heart health over time. Here’s Andrew Huberman’s sauna protocol for cardiovascular health.

1. Temperature: Set your sauna between 80-100 ℃ (176-212 ℉).
2. Duration: Spend 5 to 20 minutes in the sauna.
3. Frequency: Aim for 2 to 3 sessions per week, up to 7 times a week for maximum benefits.

Saunas aren't just good for physical health — they're great for mental well-being too. The heat triggers the release of endorphins and dynorphins, leading to a mild euphoric feeling post-sauna. Regular use can also lower cortisol levels, enhance DNA repair pathways, and activate Heat Shock Proteins that protect cellular integrity. This routine helps manage stress, improve mood, and enhance your body's hormetic response, promoting overall health.

1. Temperature: Set your sauna between 80-100 ℃ (176-212 ℉).
2. Duration and Frequency: Aim for a total of 1 hour per week, divided into 2 to 3 sessions.

Growth Hormone is crucial for muscle growth, bone strength, tissue repair, and metabolism. While Growth Hormone naturally declines with age, specific sauna protocols such as this one can dramatically boost its release.

1. Frequency: Use the sauna infrequently, about once a week. Use the sauna in a semi-fasted state (2-3 hours after your last meal).
2. Duration: On sauna days, do multiple 30-minute sessions with cool-down periods of 5 minutes in between. Aim for four 30-minute sessions in a day. For added metabolic benefits, try cold exposure during these rest periods.

Saunas can offer tremendous benefits, but it’s important to know how to use them safely. Here are some key considerations:

1. Avoid Overheating: Use moderate temperatures that don't significantly raise your heart rate. Pregnant women and children under 16 should steer clear of saunas.
2. Hydrate Well: Drink plenty of water before and after your sauna session to prevent dehydration. A quick guideline is to drink at least 16 ounces of water for every 10 minutes spent in the sauna.
3. Heat and Fertility: Men trying to conceive should be aware that frequent heat exposure can lower sperm count, although it rebounds after stopping sauna use. Applying a cool pack during sauna usage can mitigate this effect.
4. Choose Your Method: Whether you prefer dry saunas, steam rooms, hot tubs, or even a hot shower, pick a method that suits your schedule and budget.
5. Timing: Using the sauna in the afternoon or evening aligns with your natural circadian rhythm, aiding in sleep.