Protocol
Cortisol-Reduction Sauna Protocol
Curated from
Andrew HubermanFour 12-minute sauna sessions at ~90°C with 6-minute cool-down in ~10°C water between sessions, shown to significantly reduce cortisol.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
Four 12-minute sauna sessions at 90°C followed by 6-minute cool-down in 10°C water significantly reduces cortisol.
“12 minute exposures... followed by a six minute cool down break in cool water
HL▶ 16:00Dosage4 sauna sessions of 12 min at 90-91°C (194°F) with 6-min cool-down in 10°C (50°F) water betweenCaveatsCould substitute a cool/cold shower for cold immersionCertaintyexplicitrecommendationThe full sauna + cold immersion contrast protocol as a single unit -
In a protocol
Drink at least 16 ounces of water for every 10 minutes spent in the sauna to replace lost fluids and electrolytes.
“at least 16 ounces of water for every 10 minutes that you happen to be in the sauna
HL▶ 33:50Dosage≥16 oz water per 10 min of sauna; before, during, and/or afterCaveatsIndividual variation in sweat and salt lossCertaintyexplicitrecommendationHydrate at least 16 oz per 10 min of sauna exposure