Andrew Huberman Sauna Protocol: The Exact Routine & Science Behind It

If you follow Dr. Andrew Huberman's work on health optimization, you've heard him talk about sauna therapy extensively. His protocols—shared across the Huberman Lab podcast and his newsletter—have introduced millions of people to the evidence base behind deliberate heat exposure. Andrew Huberman sauna protocol

But what exactly is the Huberman sauna protocol? And how do you apply it when you're using an infrared sauna rather than a traditional Finnish steam room?

What Andrew Huberman Actually Recommends

Huberman's core sauna protocol, discussed in depth across multiple podcast episodes and his 2023 newsletter on heat exposure, centers on these parameters:

• Temperature: 80–100°C (176–212°F) for traditional sauna

• Session duration: 5–20 minutes per round

• Rounds per session: 2–3 rounds with cooling breaks between

• Frequency: 3–7 sessions per week for maximum benefit

• Timing: He discusses both morning sessions (cortisol spike support) and post-exercise sessions

Huberman frequently cites the landmark JAMA Internal Medicine study from 2015 by Laukkanen et al., which tracked 2,315 Finnish men over 20 years and found that men who used saunas 4–7 times per week had a 40% reduction in all-cause mortality compared to once-per-week users.

He also references the growth hormone response: research shows that deliberate heat stress causes a significant spike in growth hormone—studies have documented increases of 200–300% with sauna sessions exceeding 20 minutes at high temperature. This is one reason Huberman emphasizes not cooling down with cold immediately after sauna—you want to let the heat adaptation run its full course.

The Huberman Protocol for Infrared Saunas

Huberman primarily discusses traditional high-temperature saunas in his protocols. However, he acknowledges in Q&A episodes that infrared saunas produce the core physiological adaptations—cardiovascular stress, core temperature elevation, and heat shock protein upregulation—at lower ambient temperatures.

Here's how to adapt the Huberman protocol for an infrared sauna:

Temperature: Set your infrared cabin to 130–145°F (54–63°C). Infrared heats your body directly rather than the surrounding air, so the effective thermal load is comparable to a higher-temperature traditional sauna.

Pre-heat: Allow 15–20 minutes for the cabin to reach target temperature before entering. Far-infrared heaters need time to warm the wood panels—this also allows the therapeutic wavelengths to fully activate.

Session structure:

• Round 1: 15–20 minutes

• Cool-down: 5–10 minutes (room temperature, no ice bath yet if optimizing for GH response)

• Round 2: 15–20 minutes

• Optional Round 3: 10–15 minutes

Total session time: 40–70 minutes including cool-downs

Hydration: Huberman recommends aggressive hydration—16–24 oz of water before, during if needed, and after each session. He also mentions electrolyte replacement for frequent users.

The Science Huberman Cites: Key Research

Heat Shock Proteins (HSPs)

Heat shock proteins are molecular chaperones produced in response to thermal stress. Research published in the Journal of Applied Physiology shows that regular heat exposure upregulates HSP70 and HSP90, which protect muscle proteins from degradation and support cellular repair. For athletes, this translates to faster recovery and preserved muscle mass even during deload periods.

Cardiovascular Adaptation

A 2018 study in the European Journal of Preventive Cardiology found that regular sauna use improved heart rate variability (HRV), reduced resting heart rate, and lowered systolic blood pressure—comparable to moderate aerobic exercise. Huberman describes sauna as "cardiovascular conditioning you can do passively," which is why it stacks well with resistance training programs.

BDNF and Brain Health

Huberman often discusses how heat stress boosts BDNF (brain-derived neurotrophic factor)—the protein responsible for neuroplasticity. A 2020 review in Neuroscience & Biobehavioral Reviews documented elevated BDNF following thermal stress, suggesting sauna use may directly support learning, memory, and mood regulation.

Dynorphin and the Euphoria Response

In his deep-dive episode on heat and cold, Huberman explains that sauna exposure triggers dynorphin release—an endogenous opioid that produces a temporary discomfort during heat stress but leads to an upregulation of opioid receptors afterward. This is why frequent sauna users report elevated baseline mood and a pronounced sense of well-being hours after a session.

Huberman's Cold Exposure Stack: When to Add It

Huberman is careful about sequencing cold and heat. His general guidance:

• For performance and recovery: Sauna FIRST, then cold plunge (contrast therapy). The heat stress followed by cold immersion creates a dramatic autonomic response that accelerates recovery. infrared sauna vs cold plunge

• For growth hormone optimization: Avoid cold immediately after sauna. Let the heat adaptation complete before cooling.

• Timing: He avoids intense cold exposure within 4 hours of resistance training when trying to maximize hypertrophy—the cold blunts the inflammatory signaling that drives muscle adaptation.

With an infrared sauna, the cool-down naturally takes longer because the ambient temperature isn't as extreme. A cold shower at the end of your session is a practical and effective option for most home users.

Applying the Protocol with Peak Saunas

Peak Saunas' full-spectrum infrared cabins are well-suited for the Huberman protocol because they deliver consistent far-infrared output across the full body surface. The integrated red light therapy panels add a secondary benefit—photobiomodulation at 660nm and 850nm wavelengths has been shown in peer-reviewed research to reduce inflammation, support mitochondrial function, and accelerate tissue repair.

A typical Peak Saunas session following the Huberman approach:

1. Pre-heat to 135°F while doing light mobility work
2. Enter for 20-minute Round 1 (use the red light panel during this phase)
3. Exit, cool down naturally, hydrate
4. Round 2: 15–20 minutes
5. Cool shower, 16 oz water with electrolytes
6. Track session in a journal or health app—Huberman emphasizes data tracking for protocol optimization

Frequently Asked Questions

Does Andrew Huberman use an infrared sauna? Huberman has discussed using both traditional and infrared saunas. His core protocols are designed around traditional high-temperature saunas but he acknowledges infrared produces comparable physiological responses.

How many times per week does Huberman recommend using the sauna? He cites the strongest health outcomes with 3–7 sessions per week. Even 3 sessions weekly shows significant cardiovascular and mortality benefits per the Laukkanen et al. research he references.

Can I do the Huberman sauna protocol with a 1-person infrared sauna? Yes. The protocol works with any infrared sauna. A 1-person unit is ideal for solo sessions—you can control temperature precisely and the smaller volume heats faster.

Should I eat before a sauna session? Huberman recommends avoiding large meals within 2 hours of sauna. Light food is fine. Fasted sauna sessions may amplify the growth hormone response slightly.

Is the Huberman protocol safe for beginners? Start conservatively—one 15-minute round at 120–125°F—and build up over 2–3 weeks. People with cardiovascular conditions should consult their physician before starting regular heat exposure protocols.

How does infrared sauna compare to traditional sauna for the Huberman protocol? The physiological mechanisms are similar. Infrared is more accessible (lower ambient temperature, easier to sustain longer sessions), which can actually help beginners accumulate the weekly minutes Huberman recommends more easily.