Neuroscientist: “Hot Sauna INCREASE YOUR Growth Hormone by 16 Times” The Best Protocol To Use Sauna
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- čas přidán 27. 01. 2023
- This Is a Short Recap about the use of sauna & other alternative deliberate Heat Exposure to improve your health & hormones. it also contains different studies & research from Stanford School & other labs to back it up.
Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. He discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
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Full Podcast : • The Science & Health B...
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Articles Listed in the video :
Sauna bathing is associated with reduced cardiovascular mortality : bit.ly/3jhfguX
Growth hormone response to different consecutive stress stimuli in healthy men: bit.ly/3Dn6KBC
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- L-Argenine :
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- Pre workout ( Use Code FatLossVibe for 20%off)
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#andrewhuberman #neuroscience #hubermanlab #sauna
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20-30 mins sauna after strength training 4-7 times a week is what I've been doing for 7+ yrs combined with a good nights sleep 7-8hrs = game changer 💪🏼💪🏼
@@jonsmith8746it could all end tonight, who knows. I don’t care.
@@jonsmith8746It's not about length of life. It's about quality of life.
60 years is very long lol@@jonsmith8746
@@jonsmith8746 Sprachen de double Dutch
So how much taller are you??? Is your nose still in proportion to the rest of your body?? Dude you got had
What?? 212°F for 2 hours in one day!? Add carrots and potatoes and I’d be a roast!!
😂
Might aswell put salt and pepper on me
80 Celsius is 176 f
In most African countries if temp goes above 40, work stops in mid day.. Feeling 45 to 50 C on your skin is like being grilled. 80C I'll voluntarily stop breathing. At 32C I sweat like a pig in an oven, and I can tolerate heat. So maybe this is meant for a different planet and inhabitants. Geez!
Bravo! 😂😂😂😂
I had a sauna custom built in my back yard with a cold shower next to it. Feels fantastic. Besides the cleansing sweat that helps rid the body of impurities, the switch between hot and cold trains the body for extremes and multiplies circulation. The effects are amazing. With continued use (daily is ideal) colds and flu are a thing of the past; your skin looks wonderful; you just feel healthier. Great place to get in a 20-30 minute meditation as well.
Try a fresh ginger & lemon shot after the sauna especially in wintertime. Game changer 💪🏼💪🏼
I lived in Germany for many years & going to the sauna is a habit of so many! I wish it was more popular here in the US.
Good for you I’m envious. I want a sauna and a 7’ deep plunge tank to just jusmp right into (cause I’m a weenie getting in slow)
ooo…good suggestion. @@N1CH0LAS007
This is my routine after every gym session. 15 minutes in the sauna at around 97 Celsius, then 5 minutes under a 5 Celsius shower. Then back in the sauna for 15 again.
Currently building a cold plunge and sauna at home myself.
i just did the 2 hour sauna today guys and in between the intervals i did a ice cold showers and to be honest I have never felt more naturally high in my life!! I can’t wait to do this again next week.
Update?
He’s deid 😂😂😂
@@garrymcfadden4105Not that guy but I just did it today. It gets a bit easier but still brutal towards the end.
Your not meant to do ice showers in between intervals
It’s a weird feeling isn’t it.
Growth hormone discussed from 11:43
Thanks
My man
The goat
Need more people like you
One of THE BEST CHANNELS ON CZcams HANDS DOWN
No access to a sauna no worries. GH levels have been shown to rise after 24 hours in healthy adults who fast for 12 to 36 hours. In another study, it was reported that fasting for 2 days significantly increased GH secretion compared to long-term fasting.
Yeah, but starving is not nearly as fun as sitting in a nice hot relaxing environment
I love using the sauna, I feel better, I feel healthy, it is good for my skin, I am more relaxed and it does reduce my pain, it has become a necessity just like exercise. So I go in at least 4 times a week for about 15 to 20 minutes depending on how pressed I am for time.
🎯 Key Takeaways for quick navigation:
00:00 🌡️ *Heat affects us both externally and internally, with our core temperature always higher than our skin's.*
01:09 🧊 *Cooling the body's surface triggers mechanisms that heat up the core, regulated by the brain acting as a thermostat.*
01:52 🔬 *Understanding how heat affects the body's shell and core helps design effective protocols, like the specific sauna protocol boosting growth hormone 16-fold.*
03:17 🧠 *Heating the body requires caution as hyperthermia can damage neurons; strategies to rapidly protect against this need attention.*
04:13 ⚡️ *Neuronal circuits in the skin, spinal cord, and brain control our heating and cooling responses, influencing behavior and bodily changes.*
05:51 🚨 *A brain area, the amygdala, can activate the body's sympathetic nervous system in response to extreme heat, signaling discomfort.*
07:41 ❤️ *Regular sauna use correlates with reduced mortality from cardiovascular events, suggesting its potential for enhancing overall health and longevity.*
09:31 🔥 *Sauna frequency and duration significantly impact health benefits, with increased usage linked to reduced cardiovascular risk.*
12:44 🌱 *Heat exposure can dramatically increase growth hormone levels, crucial for tissue repair and metabolic impact.*
13:12 💪 *An 80°C (176°F) sauna exposure for 30 mins, four times daily, resulted in a staggering 16-fold increase in growth hormone levels in a week-long study.*
15:16 🕰️ *Deliberate heat exposure's impact on growth hormone diminishes with repeated exposure, suggesting infrequent use for maximum impact on hormone levels.*
16:12 🔄 *To maximize growth hormone increase, infrequent but intensive sauna sessions-perhaps once a week or every 10 days-are more effective than frequent exposures.*
Made with HARPA AI
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I love saunas and built my own wood fired sauna last year. I take a 200F+ sauna for an hour and half to two hours once a week. I stay in for 10 to 15 minutes and then drench in cold water and repeat the process several times. Makes me feel fantastic. I have felt a cold or flu coming on at times and can completely shut them down with hot saunas.
I literally started doing that for the past few weeks, that ice cold shower makes the sauna so much better haha.
@@notnatty781 I live in Alaska and our well water comes out of the ground about 40F. I leave the bucket of water out side my sauna and when I'm hot enough I step out and dump it over my head. At our current temperatures, the water is usually close to frozen. I love it.
@@akquicksilver i literally cannot wait to take my first ice bath.
@@notnatty781 Yes, the cold water actually adds a beneficial stress facctor.
how costly was it to build.. been thinking about building one this summer
Love the video and information. One suggestion, I would break your video down to parts with timestamps for each relevant subject.
Intelligent, practical, informative, understandable science that is valuable for everyone.
I'm to poor to use a sauna so I just sit in my car with windows up in the sun while it's off.. it get very hot.
Dr Berry calls that redneck sauna
Memberships in gyms that has sauna and stem rooms cost around 25-50 usd$ a month. . I would abstain from getting hot in the vehicle as the heat can liberate formaldehyde and benzeme carcinogenic compouns on the air, which are worse when the windows are closed
Thank you so much for posting, such clear explanation.
....Thank you for condensing his 2+hr videos.
I do 20 minutes 3-4 times a week followed my 5 minutes of cold emersion, generally steeping outside into the cold air. Feels great 😊
I do the same Sir. Both heat shock proteins and cold shock proteins are energized that way.
The research I’ve done says this is a terrible method as far as maximizing the hormonal benefits. Allowing your body to naturally get back to normal temp is far more beneficial. For both cold and hot.
@@aidandpolonsky Can you develop more on your point? I think it'd be interesting
@@MarcosMiranda-gm8ez if you take your body to an extreme end of temp, either hot or cold, a big part of how you benefit is letting your body do the work to re regulate to your normal temperature. If you jump right to the opposite temp, cooling you off faster, you gain almost nothing from it since you artificially went back to normal. Letting your body do the work is always better, no matter the topic. Humans adaptability to many environments is something not enough people take advantage of these days.
If you’re cooling off using outside air, it just shouldn’t be below 55 degrees Fahrenheit(anything that would shock your system in the other direction really).
@@aidandpolonskyThis is what I read too. I also read the cold exposure should be done first thing in the morning and heat later in the day.
I am in Texas, it is 107... feels like 120... with a shady hat, I can easily hit some high temps at 140 once I get a good workout going by moving wood, rocks, sand, and other natural weights workouts. Dig it, the best core exercise you can do if you have a good size shovel. Then again, I am ripped, hitting 68 this year, and never had a lower fat, higher muscle ratio, endurance, strength, and speed, limber enough to drop to splits after kissing my knees, and follow up with a half dozen fingertip Chinese plank pushups, thumbs touching, no cheat to walk up hands to stand proud for having a broken back and scoliosis for the first 55 years. I love your work and do creatine again thanks to them. Tibetan Youthing does work, mostly due to the fasting but particularly due to the belief system. I love the heat... challenge Ice Man to the opposite side of the spectrum and watch him melt while I thrive. Good points.Shucks, 3-4 times a week, like wow, easy breezy... Seems to work great.
So much excellent info...Thank You!
you are great on this ❤❤❤
AWESOME VIDEO! thanks, great information, a must watch 💜❤😎💎🎖
Thanks for work!
One issue I have with the stastics he is reporting is whether there are other variables that could have contributed to the decreased chance of cardiovascular issues. Most people who use the sauna often also exercise on a regular basis, either doing weightlifting, cardio, sports. Their cardiovascular health would also be greater than "average" if they do participate in these sports.
Yeah definitely going to try this Saturday
I run my sauna at 80-100 deg. Celsius. I have started using it 3-5 times a week. I stay for over 1 hr at a time and take cold showers or jump into snow. I noticed my health improve and feel less tired.
You take the cold showers/snow right after your sauna session? Isn’t that any dangerous?
@@reinoldg This is how it's done. Finnish people swim in the frozen lakes just after/between sauna. But they are built different I guess.
@@b0zaScandinavian people does this :)
@@reinoldg it's not dangerous it's just an old wives tale. I do sauna then ice bath every sun. My mom used to tell me when I was a kid not to go from the hottub to the pool because your body could go into shock but not true
@@reinoldg if you want to pop an aneurysm then go for it. The blood pressure spikes on those temperature extremes can surely be dangerous. If you are all around healthy you should probably be fine
My experience with infrared vs. Swedish saunas is that although the temperatures are lower for infrared, I sweat much more with infrared: 5 pounds in 30 minutes or one pound every six minutes. I did this 4 days per week for over a year. Every day, I'd gain back the 5 pounds I lost except for the one day I didn't. After one year of infrared saunas and weight training, I wound up at 170 pound bodyweight at 6' tall with a 30" waist at 64 years of age, only 5 pounds more and 1/2" larger waist than when I was 18, but I was much, much stronger.
That's incredible and thank you for writing this down.
sauna is from Finland 😉
30” waist? Do you have a 6 pack?
This channel just cant get enough of the adverts every other minute
Watching this in my infrared sauna right now!
You don't need a sauna. Ashtanga yoga is a traditional yoga where you can build internal heat within 15min out of 1hr 20 daily practice. This particular yoga focuses mainly on breathing through the nose only to create heat. It
This value study has been known to yogis for over of 100yrs.
You obviously have not sat in a really good infrared sauna
The underlying question is how long growth hormones stay high after the deliberate heating period. Yes, it increases 16x but if it is just for a short time then the desired effect would be negligible. Hope Dr. Andrew Huberman can answer this question. You can also increase growth hormones by doing intermittent fasting. Maybe a proper protocol would be a combination of both.
Also, Huberman's rationale behind taking sauna less frequently to increase growth hormone is suspect. For example, we also get acclimated to exercise - that doesn't mean we should exercise less frequently. Finding an optimum dosage of stress is not about maximizing the magnitude of growth hormone spike.
@@davidchung1697 As I understand what he’s saying as with many things. The benefits aren’t singular. Meaning as the more you do it you will get different results. So perhaps if you’re trying to get the most out of sauna perhaps the cardiovascular benefits are the best usage of time and then use peptides or something else potentially to get a growth hormone boost.
Like most things in life just inserting more is rarely solution
I have the same question sir. How long. I take cold showers daily and last month I tried the sauna protocol. 30 mins x2, then 5 hours later 30 mins x2. It is brutal, however I feel more recovered this month for SURE. I plan to do it again next week. I didn't "feel" any real difference immediately but I have noticed enough to do it again. I work at a spa as a massage therapist so I have endless sauna option.
@@seanfletcher1676 Of course more isn't always better. I'm saying that trying adjust one's sauna protocol (or any artificial stressor) based on the maximum GH output is a mistake.
I realize that Huberman is well credentialed. But he is not immune to occasional mistakes. The fields of endocrinology, health, and nutrition are vast.
@@michaelgould5167 Research into cold showers don't quite give all the answers as far as I know. What we know is that taking cold showers right after workouts, over time, seems to lead to less hypertrophy.
What is not clear to me is whether the cold showers also lead to less strength gains. This is an issue for those who care about strength/pound (strength density).
it seems to be common oversight that whilst the ambient IR sauna is not as hot, it is heating the body internally much quicker. So you wont get burning hot nostrils from the very high temps, but sweat is pouring out of the body within 15 minutes. Once you hit 50 minutes in an IR sauna (pre heated), you are feeling it pretty heavily. If you jump in post workout (already warmed up), the effects kick in much quicker.
So whilst the traditional sauna studies show great premises, i think the IR saunas are more understudied, than inefficient.
I agree but until it’s studied I’ll stick to it the real deal
I understood this as, 170 degrees is less than 200 degrees, but if you sit in it longer, it will still make you sweat 😂
Shouldn't the benefits be linked to ones own core temp rather than the heated environment?
@surferscollective613 effectively, yes. :)
@@surferscollective613 no. its the equivlant of expecting to get drunker from beer because you have many more bottles and can drink for many more hours as appose to just 5 shots of tequila in one sitting. its about the rate and volume. peaking effects by peaking the temperature autoimmune responses.
awesome podcast.
went directly to the sauna ❤❤🎉
Hi, thanks for the helpful video! I don't want to be an ass, but I wanted to point out, the study you shared in the description says the subjects did a single 30 min sauna session, followed by a 120 min break, then one more 30 min session. The second session didn't increase GH very much at all, meaning if someone wants to use a sauna to increase GH, they only need a single 30 minute session, not 120 min broken into 30 min sessions :D
the effects compound over time. when you weightlift for the first time 30 mins a day for 5x a week to gain muscular body, you wont notice its visual benefits right away, but even after first session your notice something within you feels good. Heat therapy is the same. The more you keep up consistency, the more slowly but surely your overall endocrenic and autoimmune system health is getting stronger and more resilient. after many months you will adapt the body to perform in peak optimal hormonal efficiency. if you change the diet to be healthy, sleep deep and right, and also do interminent fasting and few days of fast per week, then your body will have all the conditions to increase longevity by many factors.
the effects compound over time. when you weightlift for the first time 30 mins a day for 5x a week to gain muscular body, you wont notice its visual benefits right away, but even after first session your notice something within you feels good. Heat therapy is the same. The more you keep up consistency, the more slowly but surely your overall endocrenic and autoimmune system health is getting stronger and more resilient. after many months you will adapt the body to perform in peak optimal hormonal efficiency. if you change the diet to be healthy, sleep deep and right, and also do interminent fasting and few days of fast per week, then your body will have all the conditions to increase longevity by many factors.
16:42 recap
I love the sauna so much. I’m so glad to find videos like this. I use it at the gym, but I can’t wait to have one in my house. As a pregnant women I limit my time in the sauna now to once a week and less than ten minutes. I love the heat so much I do hot baths 2-3 weeks. It’s so great to hear the benefits. I am obsessed. Being pregnant back to back I have to be patient and wait until I am not. Dry saunas are the best. Infrared is awful and I wouldn’t never go in one.
My wife and I have been in health ministry for over 18 years and one of the things we recommend and do for people is a fever bath, which would do the same thing as the sauna. But you have to be very careful. ANY ONE WITH HIGH BLOOD PRESSURE OR ON BLOOD PRESSURE MEDS SHOULD NOT DO A FEVER BATH, UNLESS PERFORMED BY SOMEONE WITH EXPERIENCE GIVING FEVER BATHS. Until a person gets used to doing them you should have someone with you in case you pass out. You want to start the bath with the water temp. at 110F and you have to be able to submerge your whole body up to your neck. Only your head should be exposed. You also want to keep a small tub of ice water with two hand towels. Every 2-1/2 minutes switch out the ice cold towels on your head, specially the forehead. Also, monitor your temperature every 5 minutes. You have to use a thermometer that goes under the tongue. Your temp. should climb to 102 or a little above very quickly. Also, monitor the water temp. If your temp. goes above 103.5 or if you start getting sick or light headed, cool the water to bring your temp. back down to around 102.5. Your temperature should be around 102.5 to 103 for 20 minutes. 35 to 40 minutes max. This will take some practice, but after a few times you will probably be able to do it by yourself. Follow this with a wet cold sheet wrap. Stay wrapped for 1 hr. Or follow with a dry sheet with wool blanket wrap for 1 hr.
As the water temp. begins at 110, over the period of the bath the temp. will drop. Let it drop and monitor it. Only change the temp of the water according to the need to change the temp of the person.
I love the way sauna feels. I try to do it 3 or more times a week, followed by a cold shower. I used to practice Bikram yoga. The citations are so beneficial for us on top of the temperature, like sauna for 1 & 1/2 hrs the building on muscle was evident. Now, with the bit of time I have for myself, it goes to sauna use, love it!
Bikram yoga or any movement exercise in high heat is DIFFERENT and NOT recommended. It is a apples to oranges comparison. You need to understand what happens to the musculoskeletal system in high heat.
@yiwenyoga9617 I will look it up. Do you have any good articles about. Lately, I've changed my ways. Thanks.
I was born 2 months prematurely and with a Growth Hormone deficiency. I had to take growth hormone shots 6x week from age 5-17, and I’ve always struggled with a slower metabolism. (I’ve found that the nasty effect of fast food or junk food cancels out a week of working out and dieting for me) I’ve adopted a whole food plant-based lifestyle after doing it for 4 months a year ago in which I lost 50 pounds. I’ve recently fully embraced and committed to a healthy lifestyle, and even with WFPB eating, I’ve noticed the Endothelial expansion with a result of drastically improved blood flow and energy. Not to mention solid, lean muscle growth back then. I am currently in college, and they actually have a dry sauna on campus. So I’m very excited to see to what extent I can combat/ accommodate the biological limitations that I was born with by using the awesome information from this video. Thank you!
Just remember that the growth hormone spike is temporary. Use 20-60 minutes for 5-6 days/week for best results. Good luck
I go into a hot steam room a few times a week. 45 c or 113f is plenty hot for me. The higher temps seem way too hot. But maybe because it's a dry heat sauna. My session is usually 20 minutes for a total of 40-50 minutes. Wonderful!
Waiting in results but may have had a medium stroke. I would like them to do another study furthering how long you should go between sessions to get optimal growth hormone results, how long the results lasted at each stage (A few hours/minutes, etc.), and if it would be safe for a stroke victim.
Some of the research he's discussing is from many years ago (10 years). LOTS of new studies from all over the world and the U.S. have new science about the benefits of saunas, and in particular, the infared. I love you Andrew... You're the best.... but do think you need to continue your research and update your data based upon the last 3-4 years of research papers. Thank you for being such a brilliant teacher!
does this mean you could grow taller by taking saunas?
Ahhh yes… the old velvet hammer approach. Lol
Just teasing babe. 😂
I use the sauna as a on and off before and after indicator to my body that physical stress about to be induce. Trust me been working out 24 years since the age of 11 and this helps significantly. Hope it helps you❤
What does it do indicating to your body that physical stressed is about to be induced?
@@Rocko1990 its a signal to the body, so that the body gets ready
@@Earth-Angel-639 how long should you spend in the sauna? and should u go in before or after a work out, also should you have a cold shower after the sauna?
@@abubakaer1086 7-15 mins in sauna, go before and after, if you want to cold shower sure it definitely helps with core blood concentration
@@Earth-Angel-639what ur height and weight
Yes!!! I hate cold showers. Women in Toronto...the Body Blitz is the go to. It has a whole circuit. Wish there was one in every neighbourhood.
Just proves the adage everything that doesn't kill you........makes you stronger.
Eventually I will put a barrel sauna in at my house. But for now I have a 150$ steam sauna tent I bought on Amazon. It feels amazing I do anywhere from 15-25 min and it does wonders for my sore muscles. It only gets to about 125 deg but it’s better than nothing. Also breathing the steam is amazing. I plan on investing in a barrel sauna this year but until then it’s better than nothing.
Steam room isn't the same as a sauna. Also, make sure you're using deionized or distilled water or else you'll be inhaling chlorine gas. Id also be careful with the tent type saunas due to plastics and chemicals offgassing when exposed to the heat
I do 170 degrees sauna for 20 minutes two to three times a week follow by a cold shower. The feeling and health benefits are amazing.
the process is usually done 3 times, with the cold shower and resting inbetween.
Ok THIS MAKES SENSE. I'm not on anything but creatine and I get in my sauna every day. I get people asking me what my stack is.
Awsome information. I'm not a big sauna fan, but I do love to hot tub.
I do this and it is working
I think is should be mentioned the the heat levels for a hot bath are considerably lower. The bath heat range is 104-108F/38.8-42.2C, at 110F you will start to get burned after 2 minutes at 120F you will burn immediately. You are surrounded by the heat so your core heats faster as the heat can't escape. I would also speculate that the lower production for doing it more often may be due to the body(which tracks everything) recognizes that your growth hormone load may be to high or not enough being utilized. When heating the core is it the whole abdomen required or just the lower or higher? More answers will just lead to more questions :) .
I do baths at 110-115 F for 15 minutes 2x a week and it seems to be the perfect heat and amount of time for me.... never got burned and it's been over 10 years. Under 110 doesn't get the sweat and detox going properly for me, and over 115 gets uncomfortably hot
Yeah cause I was gonna say…100 degrees Celsius spa/bath is basically the boiling temperature of water that’s impossible
@@maxmercier7889they are talking Fahrenheit, you are talking Centigrade 😏
That's what I was thinking. Getting into a bath of boiling water would be fatal and I couldn't think of a worse way to die.
Very interesting info thanks gained a new sub. been watching your videos recently and this one is the most intriguing for myself and I have many questions relating to this info. Here’s are two below
Please could you discuss a few of these points in another video if possible:
1. As another viewer mentioned 80-100 degrees Celsius is very hot and if using water this would almost certainly cause severe burns, scaulfing and blistering! obviously air temp/water temps are different to the body so what’s the relative water temp to 80 degrees air temp if using water ie bath or shower.
2. Ice baths and cold showers…how do you mix these with the sauna protocols??
Also how do these interact with workouts etc
Please could you discuss these areas.
Content creators info would be very much appreciated although won’t discard viewers theories but would prefer fact based info not presumptions from viewers feedback.
Thanks
From what I've read it's core body temperature to 100f - 101f is the goal
Thank you ☺️
Do it 4-7 times per week. 2x growth hormone is still significant & beneficial
I bought the Serene Life IR sauna. I sweat my ass off in it. It is equivalent to a dry sauna and steam room at my previous gym. The temperature transmitters says it never goes over 120F but it’s taxing.
16 fold increase in HGH is INSANE! I gotta try this out. I think I'll do a sauna marathon every Saturday or every other Saturday, and then fit my workout in before the final sauna session.
Haha you can’t sweat that much . Just do it when your done and figure out the starting points etc .
its bull sh t
@@murdock6450 kind of , try if before you will notice . Heat tolerance does help
@@jondoc7525 i always sauna and steam 3 times a week if not more with cold plunges. This is how i know hes full of sh t
@@murdock6450 I mean I’m sure it goes up some amount you may be more used to it and I’m sure everyone is different. Good to know tho .
Just always remember STAY HYDRATED.
Yes, I agree. I drink at least a six pack every time I sauna
THANKS! I knew what I've been doing my whole life had a reason even if I didn't know why I was doing it. My parents even when so far as shutting off the hot water when I was a kid. Tell me what you think of this. This is not a brag... I'm 55 and for the most part never work out but I have a 6 pack to this day, I can't get fat even when I try. I even started to wonder if I'm ever human at times because of fast I heal. I not even kidding... Now it all makes sense! My whole life and to this day I'm in hot water for a minimum one hour every day. I avoid working out because it feels strange how fast I build up after just 2 or 3 days of working out. It's like roid rage. THANKS AGAIN! now I know what is going on.
Like most, I would like both the benefits of increased growth hormones and the longevity / cardio benefits of frequent use. I wonder if this might be possible by doing regular short bouts of sauna [10 mins] and then one day a week shock your body by doing an extra long session.
No, because you become heat adapted, which would decrease the hormone response.
My infrared sauna max temp is 140. They almost never go higher than that for safety reasons since the infrared waves penetrate your body heating your body from the inside out versus outside in as traditional saunas do. I can work up a huge sweat equivalent to what I get from a traditional dry or wet sauna.
All the studies are on dry saunas and not infrared in fact infrared saunas have mixed results in studies
My IR Sunlighten goes to 160
I used an infrared sauna that got up to 180 once. That was an experience lol
I have two copies of the C677T MTHFR Gene mutation which makes it difficult for my body to detox and I crave the effects of the sauna. I have missed the sauna for two years and haven’t been able to work up a sweat and can feel painful build up in my soft tissue.
For now I’m using red light therapy (chicken light) and LED belt and the chicken light is way more comforting. Just need to build a makeshift sauna for a couple of these since my rural town lacks a sauna and the personal sauna I had was not big enough for me to do more than sit in and was just too painful on my psoas. I used to stretch out in the sauna at my gym before I moved here.
The sauna at my gym sits between 220 and 223 degrees F. Feels great
So this is why we finns dont see any or very little kind of growth increace regarding heat.
We kinda live in sauna since birth, some people, especially older ones have born in there. 😂
And of cource it depends who you ask, but for example I my self like my saunas temperature to be between 100 and 120 degrees celsius and then you start to throw water on top of the hot stones at the stowe or "kiuas" to get even more heat "löyly".
Normal Finnish sauna "session" last between 30min and 2 hours, (some people dont like "löyly" so they just sit there and chill) at least once a week. Some do go to sauna every day, like I did because my gym had one.
Oh, and adding to all this.
At winter many like to do snow bathing, so from hot sauna to outside diving and bathing with cold snow and back to saunas heat.
And ice lake swimming is very popular as well, just cut hole to that icy lake. Sauna->lake->sauna and repeat.
Are there any infrared saunas in Finland? I believe the most significant study was done on Finnish men using traditional saunas. My infrared sauna can produce a
full body sweat within 10-15 minutes of a 30 minute sessions, I’m hoping it will provide the same benefits .
@@jaym7369 Yes there are, but those are mainly for foreginers at bath-houses (and rich people because they just need to have multiple saunas) because those won't produce as much heat as traditional wood or electric heated ones.
I my self have tried infrared ones, but like I mentioned, I like my sauna to be hot so it doesnt feel the same. If you only want to sweat then it works okay.
Rhonda Patrick prefers IR over traditional saunas for these benefits.
Too bad IR isn’t a real sauna.
@@Kh2456 yeah. IR is pretend
Damn I was a fan of it till I read that
Holy smokes. I’ve been doing this for a few months now, and does it work wonders. I can’t believe how great I feel and how much my body has changed into a better version of myself. I’m interested about the fighter flight thing. I went cave exploring and signed up for some MMA fights. I wonder if this will trigger my fight or flight response. I can tell you that I am more afraid of my opponent than I am of training hard every day.
Will doing these dangerous things cause my testosterone to increase?
I tried this the other day but couldn't manage the 4x 30-minute sessions. I was able to get 3x 25-minutes, and my last session only 20 minutes...BRUTAL! Especially since the sauna I go to is around 90+ degrees Celsius. I did however sleep like a baby that night and woke up feeling great! I'll try again in 10 days or so to see if I manage this time :)
Sorry about the grammatical errors, i was doing three things at once as i was commenting on your post.
@@krisfox1356 do you suggest this protocol (30 minute sessions 4x a day) if so, how much time in between and what other precautions should you consider such as water/salt intake. I have a personal dry sauna and am fairly heat adapted. Id be interested in the growth hormone impacts but certainly don’t want to risk hurting myself
@@amandapiper-michael1882 30 minute active time (inside sauna) = 15 minutes recovery (outside sauna).
Water/electrolyte intake is no less than 600mls gently absorbed over the entire 15 minute recovery period. In regards to the trace element intake/replenishment factor of an extended sauna session, the absorption percentage will be minimal simply due to the load placed upon the nervous system, the body goes into survival mode, so to combat this pre-hydration the day before is essentially your best friend. When it comes to growth hormone stats, it is almost impossible to accurately collect data on this topic simply because you have a unique genetic blueprint, how your body reacts is not typical and does not apply to another individual doing the same 4 X 30 program in the same sauna environment.
The 4 X 30 program is certainly not an everyday routine, a week consists of seven days not five, a recovery day is essential no matter who you are or how good you might feel so now we are down to six days, a 4 X 30 sauna set twice a week (not back to back days) will yield the most beneficial results.
@@krisfox1356 Everytime I go into a pool in the summer i have a cold shock attack what can I do to help that I didn't have it when I was younger but I feel like my. Ish temperature is always high because I'm always very warm compared to others
@@amiralmajidi9516 I also suffer from this. Your nervous system and metabolic tolerances change as you get older and there isn't a lot that is on offer to combat this. This can also change the things we eat, drink, our sleep patterns our tolerance to heat can plummet also, as a kid we never had an issue with hot temps or the cold. The reason for the change in most cases is caused because the body has fully developed, unlike a child that is still growing every moment of everyday, we as adults tend to not ask so much of ourselves and essentially we slow down ever so slightly bit by bit and as a result our bodies naturally compensate for that.
My advice would be to do a little research on it yourself and maybe talk to your doctor to verify what I've said and the results you get from your own research, he may have a little more he can offer and a possible solution that may assist you.
The heat in sauna here in Finland is called 'löyly' (loeuelue, LoL); more specifically it refers to the hot water vapor caused by throwing water onto the stones in a 'kiuas' (~stove? Originally kivi-kasa, stone-heap, a heap of hot stones, or stuff). According to wiktionary, the etymology of 'löyly' is like this: From Proto-Finnic *leülü, from Proto-Finno-Ugric *lewle (“spirit, soul”). It sure feels way more hot when the hot vapor reaches your skin!
Löylyä lissää (more löyly) czcams.com/video/e4tHde5C-j4/video.html 😵
Exactly RIGHT!! SAUNA is the GAME CHANGER. but you need to use it consistently stating your day early morning followed with a cold shower!!
Marc Lubliner talks about this from Tiger fitness.
I have an individual IR sauna blanket and they recommend wearing cloths to protect you from burning but also to soak up the sweat. It has a timer to run for an hour but I usually turn it on for a while, and then restart the timer to have it hotter for the full hour. It definitely seems hot to me as I'm fully soaked :) I normally do it 4-5 times a week.
@@aintfromrounhere8099 Not really. As soon as I am done I put my clothes in the drier and take a shower. It's not bad at all.
Hey Jim, i’m looking into getting one of those blankets. do you find you get the same benefits/feeling from that versus a normal sauna you sit in? thank you!
Surely you mean that you put your clothes in the dryer AFTER you wash them.🥵
@@adampark2414 I have never really gone in regular saunas. I have the blanket in my living room so it is very easy to use.
IR sauna is nothing more than a microwave… traditional sauna is more beneficial
Ive done hot salt baths for over a decade and i feel amazing for a guy who just turned 40. My body still feels like its in its 20s, no aches or pains anywhere on my body.
I do 107C/ 220F for 45min to an hour 4 days a week. Ive worked construction for 24 years and dont feel it at all. #Blessed
🙏💪🏽💨💨🤙🏼👊🏼
That’s awesome dude. I’m 36 and work a physical job plus weight train and bjj for 18 years and my body feels like a 70 year old 😩
@explorewithibz I did muay Thai and bjj as well, also worked out with weights and body weight exercises but stopped doing everything except body weight workouts.
My joints were getting screwed up, so after my kickboxing fight, I decided not to do any of it. That was 16 years ago. I run with my dog every day. Bjj is hell on the body and joints. Some work through the pain and others say fuck this pain shit 😆
🙏🎅🎄🤙🏼👊🏼
@explorewithibz you better start on those baths, you'll see a huge difference in your body in just weeks doing it at least 3 times a week 🤙🏼
@@RandomEvents_ sure is loll. So fun tho
@@RandomEvents_ will
Definitely start. Thanks for the inspiration mate. Happy new year
This dude is unbelievably intelligent....
Yeah, he's a scientist.
@@michaelb41 facts
I have a sauna steam room split combo unit. Found I had to disconnect the temperature probes as the system has a built in safety thermostat that wouldn't permit temperatures above 138 degrees. Now the thing will cook you like a turkey if you want.
I use infrared sauna almost every day and achieve pretty amazing results. I usually get it up to 140°F and also perform a full body workout that creates intense sweating. It would be great if I could test my HGH levels to know if I'm seeing these same results.
I do infrared workout 2-3 days a week and they don't recommend going over 125° but sounds like not getting the benefits he's talking about. I do wonder if working out vs sitting makes a difference
I'm disappointed that infrared sauna at 140 doesn't have the same benefits! I thought the infrared penetrated deeper...? Input with links to dats anyone?
for those who think Steam Bath and Sauna are same. NO THEY ARE NOT
When comparing sauna users to non-users, the "improvements' in cardiovascular health aren't necessarily indicative of a cause-effect relationship. For example, perhaps people who are already healthier than most happen also to be among those likely to add sauna use to their lifestyle. Same with the idea that 'more' sauna use equates to 'more' improvement. In reality, the people who are drawn to such extended use of sauna may indeed, for any number of reasons, already have significantly greater cardiovascular health than those who use sauna less. As they say, correlation isn't always cause. It could be the health that's causing the increased use of sauna, or at least more so than it's the increased use of sauna causing healthful outcomes.
I did notice a abnormal amount of gain when i was working out in my backyard during the summer in Las Vegas.
I would keep a bucket of ice water back there with me, and during rest i would have my hand down to the bottom of the 5 gallon bucket.
I have a sauna blanket, unfortunately it only gets up to 156F - still better than nothing. I usually stay in for 30 minutes to try and maximize my heat exposure and at that point I'm usually I'm pretty uncomfortable. Always feel great when I get out.
I sauna at a local place but have been thinking about getting a blanket for home use. Good to know yours provides enough stress “feeling uncomfortable”.
About infrared saunas-I’ve always heard they’re not as hot and that’s been my experience when I’ve used them. That said they are supposed to work differently.. they are supposed to hit you up from the inside. I think they’re relatively new comparably, so it would be good to see some studies on them as well.. my point being is supposed to work on hitting you up but on a different principal. I also have found it probably easier to put in your apartment or your house., cheaper, and maybe even safer. Would love to hear what you say or others as well.. I’m using the sauna at the YMCA, but he never gets hotter than 165.
look at it this way. Is it safer to eat food cooked in the oven, or food cooked in the microwave?
infrafred is right next to microwave and radio waves. so be cautious.
It's true. And you don't get sick. People assume I'm all into getting buff lol. I haven't worked out in 30 years. I did take a free yoga class.
Hey , really nice video , I was wondering if I can help you edit your videos like Alex harmozi and make highly engaging shorts out of them
I’m wondering if it would be even better to alternate between heat and cold exposures to make the body less adaptive to one or the other. What are your thoughts?
I came here to ask the same question…would love to know this.
Yeah for sure been doing it for about 2 years, definitely works better from one extreme to another
Yes I do 20 min sauna 3 min ice bath 3 times. I try to end with the ice bath but sometimes it changes
Both are stressors, both your body can adapt to over time, i would say infrequent expose for the advanced will be more beneficial
To increase my Growth Hormone I take Growth Hormone, for me it works every single time 😉
Very informative article. Could it be possible that the cardio benefits seen in sauna users could be attributed to the fact that many saunas are at a gym and a lot of the sauna goers are working out before the sauna and it’s the working out, not the sauna that is providing the cardio benefits?
That would be the classical „swimmer’s body illusion“, a logical error of mixing up cause and selection criterion.
the thing is that the body wants to be in its normal state. If you do smt often the body builds up tolerance to it. It's about everything, it's a universal law.
This is really good information. I am older and still in decent shape, 188cm 80kg 73yo who is very active. and my main compaint is poor sleep, often 1-2 hours a night. I moved from the US 22 years ago to St Petersburg Russia where Banya is common, many apartments have a sauna and most country homes that city familes have. During the peak of Covid I rented a very rustic Dacha, summer home, with no in-door shower or toilet but has a wood fueled banya and after long hikes in the woods or tending gardens I got into the habbit of taking the sauna and then cycles of heat then run out into the yard and pour a bucket of cold well water 2-3 times and would enter a very relaxed state that caused me to just lay in a hammack strung between trees. So relaxed that it was more of a dream state, and often would walk up hours later feeling great. Obviously sauna/Banya heat takes a little getting used to but but most older people here do it often, sometimes daily. It is both for health and socializing. The public banya in the old city center are popular with older people but there are nicer private versions used for business meetings or social events with food, and upscale decores rended by the hour. The low cost group type are segregated by sex, and are no frills but cheap and at one time was the bath when communial apartments did not have private one to one family bath rooms.
This reminder that I should modify my schedule and move my gym work out 3 times a week schedule to earlier and accept more wait times for machines or free weights and instead of showering, take the sauna followed by the cold water shower and repeat to cure the lack of sleep. My gym is directly across the street from my city center apartment.
Not trying to be nosey. But, I'm very intrigued, why the move to Russia?
😂 I’m intrigued too. Will be work or family I think.
is the sauna practice helping with your sleep?
How do you combine this effectively with cold exposure?
Take cold shower in the morning , this later part of the pat, what part of the day? Got no idea ,just different times and see which ones works best
@@bigdaddy7729 Cold exposure in the morning, sauna/high heat exposure after workouts. Releasing the growth hormone helps recovery. It also helps your body calm down and prep for sleep because your core will cool and we sleep better in colder temps.
I'm planning on getting a indoor sauna for our new house I'm currently. Also have a steam shower planned. Should I scrap the steam unit? Just put the money towards the sauna budget. Thanks,Dave
I farm, and I can say that how plants grow is by sweating, they move nutrients to the tips of their regions as water passes through their surfaces. I'm not sure if this has anything to do with humans, but the more you sweat seems to be in parallel with the more you grow
I think you should look at optimization in terms of total GH released in a month. Think of GH release as volume or area under the curve rather than maximal release. Was 16x consistent at 10day intervals? What is the variability on that initial shock? What protocol can someone take to max out GH/mth?
my thought too
And it’s just not feasible for most people to sauna that much in one day on the regular. Overall monthly output by weekly intervals may result in the same volume/outcome.
If I practice hot yoga and take hot HIIT classes six times a week ( together with cold exposure) - am I right to assume I am getting the same benefits as from sauna? Thank you.
- got it a after 10y of this practice I get some telemeters, but not too many, since I am heat adapted, similarly being cold adapted.
You are still getting benefits, as the first study showed, people who did 4-7 times deliberate heat exposure per week showed great results regarding mood & longevity . But if your goal is to get that GH spike it is ideally to do it less frequently.
I had the same question, I am also addicted to these hot classes also.
Hot yoga only heats the room it’s not the same as infrared
@brain.minset Thanks for a good episode on saunas. I have been listening to you and Dr. Rhonda Patrick on this subject and there is one thing I hope you can clarify. The studies compare people using the sauna x, y and z number of times per week! The comparison is not made with those of us who never use it! That scares me! Please tell me I am wrong in feeling that the numbers don't look as good then.
If the research had been on people smoking, drinking, etc there is always a comparison made with "Not doing xxx" I really whant to reap the benefits from this., but I want the truth, if it's out there. 😀
Great study. 10 Finnish men. In 1986.
Man, mine has to be over 100x working in 100 plus days for 10 hours a day in the summer
Recently moved to Texas, makes sense why everyone so fucking tall here hahaha
He doesn't understand IR sauna
Thanks. Now what about combining heat with cold exposure therapy, like going from a sauna into an ice bath. I believe I heard that kind of protocol can be really good, if I am not mistaken.
Intuitively I can say I am pretty sure infrared saunas work just fine even though they do not get as hot. You will sweat hard, heart rate will go up a lot and you will feel the urge to get out.
I do think the best heat exposure is through a hot Epsom salt bath. You absorb magnesium and sulfate which are very beneficial to the body.
You may get overwhelmed by the heat of a bath quicker. I hope they start to get more information out on whether heat therapy is more of a threshold to reach or a state that maintaining for significantly longer gives more benefits.
what happened to the 57 mins sauna divided in two sessions with 10 mins break between sessions = to 110% increase in testosterones 🧐
Is this a thing ?
Different protocols gives different results. Here the goal is to trigger increase in GH not test.
I'm loving my cold showers, and ice baths recently, life changing, but I want to also get back into doing Sauna... I'm just curious if it's a good idea to expose my body to extreme heat sessions in a sauna for length of time, while also adapting to freezing temperatures in the same day, or even same week.. anyone have thoughts on this? Or advice?
It's been proven that heat on the kidneys is bad. Also, why is the science pointing to having cold showers, ice baths as been very healthy for the body? Having saunas seems to counter this
Do them back to back bro 🔥🙏
When you go to the Sauna, you normally take a cold shower afterwards. It strengthen the heart. :)
Yesterday I’ve had a good 4 hours session of sauna. It’s important to take breaks for 15-30 minutes in between.
Today in the morning I’ve went into the sea for 5 minutes.
Bro iv looked into both and there is very little benefits of cold plunge also very bad for muscle growth but sauna has lots of proven scientific benefits
I take cold showers daily, and I have added this sauna protocol once a month. I feel stronger for it. I also added 20 min sauna, 190 degrees, and then into water, about a minute or so, 45 degrees. Back and forth 2 or 3 times. I do this at least once a month, more like 2 or 3. I feel bulletproof. Sharp in the mind, strong in the body. I work at a spa, so I enjoy testing these protocols.
An average native sweat lodge is 4 rounds of which are generally 45-60 minutes each and it's hotter than Hell in there, but it's a ceremony and there's more to it than just hot steam, there is preparation of the mindset. At least that's my experience. Definitly keeps your mind and body clear and feeling great. 🔥
Awesome info and I’ll try some of this for myself but I’m curious, and someone please chime in if this is a stupid question, but does a massive increase in growth hormone, especially if you do this once a week to avoid becoming heat-adapted so you can keep your growth hormone high, does this not cause an increased risk of cancer? Or more specifically, if someone does have cancer they do or don’t know about, would this not have the effect of helping a malignant tumor grow much faster? I’d appreciate any feedback.
I had the same thought.
100°C? That's the boiling point of water! Are you sure this is right?
Bro 80°c it almost literally the first thing he said…
Yes he is right. I have a personal sauna and I keep it at 90C. I could go more.
The thing is the medium is air and not water. If it was water touching your skin at that temp you will be burned.
Heat conductivity through the air is very different. And just from experience, I can confirm that these numbers are correct.
Yeah, as the previous commenter said, it's about heat conductivity. Dry saunas can get well over 120 Celsius. Wet saunas feel much hotter that that at 80. But I've been to wet saunas up to 105 Celsius.
@@alantelinen6309 ok. I had no idea, sounded crazy, but you learn something new every day!