Essentials: Benefits of Sauna & Deliberate Heat Exposure

In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: LMNT: Eight Sleep: Timestamps (00:00:00) Heat Exposure (00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia (00:02:24) Body & Brain Circuit to Heat Up & Cool Down (00:05:31) Sponsor: AG1 (00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency (00:112:09) Sauna Types, Alternatives to Sauna (00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast (00:17:38) Sponsor: LMNT (00:19:10) Heat Shock Protein Activation & Sauna (00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits (00:24:21) Sauna & Increase Growth Hormone (00:30:18) Sponsor: Eight Sleep (00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration (00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins (00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

You can listen to Essentials: Benefits of Sauna & Deliberate Heat Exposure online on Radio and Podcast. Open the player on this page to stream the available audio.

Essentials: Benefits of Sauna & Deliberate Heat Exposure is an episode from Huberman Lab by Scicomm Media.

This episode is 43:48 long.

This episode was published on Mar 12, 2026.

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