<a href="/blogs/wellness/infrared-sauna-benefits-complete-guide">Infrared Sauna Benefits: Complete Guide</a>
Andrew Huberman — Stanford neuroscientist and host of the Huberman Lab podcast — has covered sauna use extensively across multiple episodes, calling it one of the highest-leverage health tools available. His protocol combines Finnish sauna research with practical protocols for growth hormone, cardiovascular health, and mental performance.
The Huberman Sauna Protocol at a Glance
Temperature: 176–212°F (80–100°C)
Session length: 20 minutes per session
Frequency: 3–4 sessions per week minimum
Rounds: 1–3 rounds per session, with cool-down between rounds
Timing: Post-workout or late afternoon/evening
Huberman draws heavily from the same Finnish population studies that Dr. Rhonda Patrick references, particularly the Laukkanen et al. (2015) data showing significant cardiovascular benefits at 4+ sessions per week.
Growth Hormone Protocol
One of Huberman's most-discussed sauna protocols is specifically designed to maximize growth hormone release:
- Two 20-minute sauna sessions (no food for 2–3 hours prior)
- 30-minute cool-down between sessions (room temperature, no cold shower)
- Avoid cold exposure immediately after — it blunts GH release
This protocol has been shown in research to increase growth hormone by 200–300%. Huberman notes it's particularly useful for those interested in recovery, muscle preservation, and anti-aging.
Important: Cold plunge after sauna blunts GH release. If GH is your goal, skip the cold — or do cold exposure first, then sauna last.
Cardiovascular and Longevity Benefits
Huberman covers the Finnish longitudinal data in depth:
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2–3 sessions/week: ~24% reduction in cardiovascular mortality
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4–7 sessions/week: ~40% reduction in cardiovascular mortality
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Sessions of 20+ minutes at 174°F+
He frames this alongside aerobic exercise rather than as a replacement — the mechanisms overlap (heart rate elevation, heat stress, improved vascular function) but are distinct enough that both are valuable.
Mental Performance and Mood
Huberman emphasizes the neurological benefits of sauna:
Norepinephrine: Regular sauna use increases circulating norepinephrine by up to 310%, a neurotransmitter linked to focus, alertness, and mood stability.
BDNF (Brain-Derived Neurotrophic Factor): Heat stress elevates BDNF, supporting neuroplasticity and memory consolidation.
Prolactin: Rises with sauna use and is thought to support myelin sheath repair — the insulation around nerve fibers critical for fast neural signaling.
He notes that many people report a "sauna high" post-session — a real neurochemical shift from these combined effects.
Huberman on Infrared Sauna
Huberman has addressed infrared sauna vs. traditional in his protocols:
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Traditional saunas (Finnish style) are used in most of the research he cites
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Infrared saunas operate at lower ambient temps but can achieve comparable core temperature elevation
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He considers infrared a valid option, particularly for home users who find the high heat of traditional saunas difficult to sustain
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Key is achieving core temperature elevation — the mechanism that drives most benefits
For daily home use, infrared saunas offer a practical path to his recommended frequency without the infrastructure of a full Finnish sauna installation.
Safety and Hydration
Huberman is consistent on hydration requirements:
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Drink 16 oz of water before entering
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Add 250mg magnesium gluconate (optional, supports electrolyte balance)
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Hydrate again after
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Avoid alcohol before or during
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Exit immediately if you feel dizzy, nauseous, or unwell
He recommends starting with shorter sessions (10–15 min) and lower temperatures if you're new to sauna, building up over 2–3 weeks.
FAQ
What temperature does Huberman recommend for sauna?
176–212°F (80–100°C) based on Finnish research protocols. Infrared saunas at lower ambient temperatures can achieve comparable core heating through direct tissue penetration.
How long are Huberman's sauna sessions?
20 minutes per round, with 1–3 rounds per session depending on goals. For growth hormone maximization, he recommends two 20-minute sessions with a 30-minute cool-down between.
Should I do cold plunge before or after sauna?
If growth hormone is your goal, do cold first (morning), then sauna last. If the goal is general recovery and mood, either order works — but ending on cold will blunt GH release.
Does Huberman use infrared sauna?
He considers it a valid alternative to traditional sauna, particularly for home use. The key mechanism — core body temperature elevation — can be achieved with both types.
How often should I use sauna for maximum benefit?
3–4x per week minimum based on the cardiovascular data. 4–7x/week shows the strongest longevity effects in the Finnish studies.