Andrew Huberman· PhD
and also in the SAA 10 to 15 minutes at a time
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
and also in the SAA 10 to 15 minutes at a time
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
if we um uh then compare that with my study which was 10 to 15 minutes per session then I think it fits very well with what we call the htic stress or healthy stress you expose the cells to this kind of like potent very uh stressful situation uh where they increase heat shock proteins in the cells and that will repair the cells
my study showed 57 minutes in total per week and if we also then divide it out on these two to three days and two session each day correspond to 10 to 15 minutes
Consistently sauna or hot tub for regular thermal stress.
Personally, I use my 20-minute sauna sessions as a benchmark. If you're familiar with how that feels, you can use it as a baseline to get a likely comparable heat shock response.
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.