Andrew Huberman· PhD
Now, I'm doing the sauna, like a bare minimum, I do three, but I try to do four.
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Now, I'm doing the sauna, like a bare minimum, I do three, but I try to do four.
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So I started doing the sauna in 2009 in graduate school. - You're an early adopter. - I started doing it every day.
Yeah, three times a week, and then I always have my sauna on preheating up, takes about an hour and a half, and I get it to about 189 degrees Fahrenheit. I hop right in the sauna after my Peloton.
So I've taken a little pause on the sauna right now but typically I'm doing I was doing it like I would say five nights a week. And I say nights cuz I was usually doing them in the night. And it was mixed a mixture between either getting in the sauna or hot tub. So I like I like getting in the hot tub, head out under the stars there with my husband. It's like our time. >> Um so yeah, usually it's like 20 minutes and temperature- wise, you know, I don't go that hot. I honestly I'm like 180.
So I've taken a little pause on the sauna right now but typically I'm doing I was doing it like I would say five nights a week.
if I go in right after I'm I do my Tabata session and I probably stay in about 20 to 25 minutes and it'll my temperature is like 175 degree Fahrenheit
if I am not going in right after a uh you know training session then I'll stay in longer I'll I'll stay in probably a little bit longer than 30 minutes um sometimes I'm pretty I'm pretty adapted too and my temperature will be you know 175 180
I find it's really interesting I don't know if you've ever tried this or observed it but uh I've this goes way back to my you know days as a graduate student when I first started using the sauna I realized that like if I would go over a talk that I was going to give like a departmental meeting or whatever you know I was giving a talk if I went over it and thought about like what I was going to say in the sauna man did I remember it better like it was like very clear that there was something going on with my memory
And also, you're going to you've already made a change to what I'm going to do in the sauna.
My recommended sauna temperature & duration
and electrolytes on days I sauna and work out hard.
This new deep dive on sauna with @MedCramVideos is one of the most comprehensive discussions I've had!
As for me I'm going to continue hitting the sauna every chance I get
so about three times per week two to three times per week I'll try to get into the sauna immediately or within 5 to 10 minutes of finishing one of my runs so I'll you know do my run from the gym I don't have a sauna at home but I have one at the gym that I use and I'll finish my run I'll get right into the sauna for another 20 to 30 minutes that seems to be the protocols used in many of the studies they do typically a 20 minute sauna bath afterwards so I'll get right in there try try to keep it so that my heart rate is like staying a little bit elevated from the end of the run into the sauna so I think of it as a way to sort of extend that cardio session a little bit um that endurance training session because when you're in the sauna you know my the heart rate might not be as high as it was when I was running 30 40 50 beats per minute but it'll be 110 maybe at the at the end of the sauna so um I use that as a strategy again one CU it feels good and I just like it but two to gain maybe some additional benefits uh to that endurance exercise training session
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.