Andrew Huberman· PhD
terms of the temperature of the sauna you know generally somewhere between 175 and 210° depending on how heat adapted you are
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
terms of the temperature of the sauna you know generally somewhere between 175 and 210° depending on how heat adapted you are
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The temperature ranges that were used in this study and pretty much all the studies that I'm going to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176° F, and 100° C, meaning 212° F.
Uh depends on like how soon I remember to turn it on. But anywhere from like 170 to I I've seen it. 212 is the highest I've seen it. At that point, your eyes feel like they're melting. Yeah. Yeah, I think maybe there's like diminishing returns at that point. Uh yeah, usually around like I'm usually around 180 190.
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.