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Weekly Sauna Intervals for Growth Hormone
Use deliberate sauna heat exposure about once per week, typically as four 30-minute rounds at around 80°C (176°F) with 5-minute cool-down breaks between rounds. This protocol is used to produce a large acute growth hormone surge, and the effect appears to diminish with more frequent exposure as the body adapts.
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“They used an 80-degree Celsius environment, so that's 176 degrees Fahrenheit. They had subjects do this sauna for 30 minutes, four times per day. So that's two hours total in one day, 30 minutes in the sauna, a period of cool-down rest, 30 minutes in the sauna.”
huberman · Benefits of Sauna & Deliberate Heat Exposure | Huberman Lab Essentials · Mar 12, 2026 · 23:16 · open ↗
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