Sauna use in the later half of the day, especially before sleep and without food for two hours prior, can promote growth hormone release.

“I think for 90% of people 90% of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier. And you don't want to obsess too much about out the exact conditions you need in order to get the greatest effect out of that sauna treatment.”

“And if your goal is to really promote the maximum amount of growth hormone release, that's also going to be the best time of day to do it, especially if you haven't eaten in the two hours before sleep.”

“How long? Well, we heard earlier, five to 20 minutes. Why not start with five and then ramp it up to 10 or 15? And then if you're feeling really bold and you really want to crank out growth hormone, well, then you could do that 30 minute four times in one day stimulus every once in a while.”

“if you want to crank out the most amount of growth hormone, wait a couple of hours after eating before getting into the sauna, or maybe do it before dinner and then prepare dinner... Do the sauna before dinner, that is, then prepare dinner, then eat dinner, and then make sure that you wait a few hours before going to sleep.”

“I think for 90% of people 90% of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier.”

“Whereas if you do sauna more often, there are certainly benefits to that, but it's time consuming and you need access to sauna more often than one day a week if you're doing it more than one day a week. But if you do it one day a week and you're doing a lot of sessions within that day, as I've detailed here, you see these massive increases in growth hormone that are not observed if you're doing sauna more often for the other benefits of sauna.”

“And in fact, if your goal is to really promote the maximum amount of growth hormone release, that's also going to be the best time of day to do it, especially if you haven't eaten in the two hours before sleep. Okay? Okay, so if you're really going for growth hormone release, you're really trying to optimize sleep. And the two things are actually linked because of the release of growth hormone that happens from the pituitary in the early night sleep, well then you would be wise to do your sauna maybe once or maybe twice a week in the evening or at night time.”

“I think for 90% of people, 90% of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier. And you don't want to obsess too much about the exact conditions you need in order to get the greatest effect out of that sauna treatment.”

“If you really want to crank out the most amount of growth hormone in response to sauna, do it fasted or at least not having ingested any food in the two or three hours before.”