Heat therapy in the form of regular sauna use is one of the most powerful natural tools for improving health, performance, and overall well-being. When used correctly, it supports cardiovascular health, boosts mood, enhances recovery, and even increases growth hormone. In this guide, we’ll explore the science-backed sauna protocols recommended by neuroscientist Andrew Huberman so you can maximize benefits while staying safe.
Sauna Safety Guidelines (Before You Begin)
Before diving into specific sauna benefits and routines, it’s essential to understand basic safety rules:
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Who should avoid saunas? Pregnant women and children under 16 should skip sauna use entirely.
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Start gradually: Begin with lower temperatures to avoid excessive heart rate elevation.
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Watch for dehydration & hyperthermia: Always hydrate before and after your session.
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Fertility considerations: Men trying to conceive should be cautious. Prolonged heat exposure may temporarily reduce sperm count, but this usually normalizes after 45–60 days.
Sauna and Cardiovascular Health
Research shows that consistent sauna use can reduce the risk of cardiovascular events such as heart attacks and strokes. A sauna session acts like a “passive cardio workout” by:
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Increasing heart rate
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Expanding blood vessels
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Boosting circulation and oxygen delivery
Andrew Huberman’s Sauna Protocol #1: Cardiovascular Health
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Temperature: 80–100°C (176–212°F), adjust to tolerance
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Duration: 5–20 minutes per session
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Frequency: 2–3 times per week (up to 7 for maximum benefits)
Sauna for Mood and Stress Reduction
Sauna use triggers the release of endorphins and dynorphins, which improve mood and create a mild, lasting euphoria. Regular heat exposure also enhances stress resilience through a process called hormesis—controlled stress that strengthens the body.
Key benefits include:
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Lower cortisol levels (stress hormone)
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DNA repair activation
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Increased production of Heat Shock Proteins (HSPs), which protect and repair cells
Protocol #2: Sauna for General Health & Stress Relief
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Weekly Time: Aim for a total of 1 hour per week
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Structure: 2–3 sessions spread throughout the week
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Temperature: Maintain 80–100°C (176–212°F)
Sauna and Growth Hormone Boost
Growth hormone plays a critical role in muscle recovery, metabolism, fat burning, and tissue repair. While levels naturally decline with age, sauna use has been shown to stimulate a powerful increase.
Protocol #3: Sauna for Growth Hormone Release
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Frequency: About once per week (infrequent, high-intensity protocol)
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Session Structure: Four × 30-minute sessions in a single day, separated by cooldown breaks
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Timing: Perform in a semi-fasted state (2–3 hours after last meal)
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Pro tip: Alternate sauna with deliberate cold exposure during rest breaks for amplified metabolic benefits
Additional Sauna Best Practices
To get the most out of your sauna sessions, keep these tips in mind:
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Hydrate strategically: Drink at least 16 ounces (0.5 liters) of water for every 10 minutes spent in the sauna.
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Time your sessions wisely: Afternoon or evening use may align better with your circadian rhythm and improve sleep quality.
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Listen to your body: If you feel lightheaded, overly fatigued, or uncomfortable—exit the sauna immediately.
Final Thoughts
Using a sauna isn’t just about relaxation—it’s a science-backed wellness practice. Whether your goal is better cardiovascular health, stress reduction, improved mood, or hormone optimization, following Andrew Huberman’s sauna protocols will help you achieve lasting benefits safely.
👉 Key takeaway: Consistency matters. Even a few weekly sessions can have profound health effects.
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