Growth Hormone Sauna Protocol
Four 30-minute sauna sessions at 80°C in one day with cool-down rests between, performed no more than once per week or every 10 days, ideally fasted and in the evening to align with nighttime GH release and sleep.
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
3-
In a protocol
For maximum growth hormone release, do four 30-minute sauna sessions at 80°C in one day, no more than once per week or every 10 days.
“30 minutes in the sauna, a period of cool down rest... four times
HL▶ 26:20Dosage80°C (176°F), 4 x 30-min sessions in one day with cool-down rests between; no more than 1x/week or 1x/10 days; fasted or no food in prior 2-3 hoursCaveatsEffect diminishes if done too frequently due to heat adaptation; elevated glucose/insulin blunts GH releaseCertaintyexplicitrecommendationThe 4x30min @ 80°C protocol, done once weekly at most -
In a protocol
Do sauna in the later part of the day to leverage post-sauna cooling for easier sleep onset.
“do sauna in the later half of the day... they find it easier to fall asleep
HL▶ 32:00DosageEvening/late-day sauna, followed by warm or cool rinse showerCaveatsFor exhausted or naturally good sleepers, timing doesn't matter as muchCertaintyhedgedrecommendationTime it to evening/late day to optimize sleep and GH release -
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 post-sauna
How this protocol has evolved
Based on 1986 study (Endocrine Effects of Repeated Sauna Bathing) showing 16-fold GH increase on day 1, diminishing on days 3 and 7 due to heat adaptation.