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Andrew Huberman | The Benefits of Sauna Use and Deliberate Heat Exposure Protocols - Secret Saunas

Andrew Huberman | The Benefits of Sauna Use and Deliberate Heat Exposure Protocols

Who is Andrew Huberman and what is the Huberman Lab Podcast?

Andrew Huberman, a distinguished neuroscientist and professor at Stanford University, is renowned for his significant contributions in the fields of brain development, neural plasticity, and regeneration. His creation, the Huberman Lab podcast, has become a beacon of knowledge in the neuroscience community. This platform is where Dr. Huberman breaks down complex brain science into practical applications, aiding listeners in enhancing their health and well-being. Notably, the podcast frequently delves into the benefits of deliberate heat exposure, particularly sauna use, underscoring its role in health and longevity.

The Health Benefits of Heat Exposure

Neuroscientist Andrew Huberman's recent  explorations into the benefits of sauna use and heat exposure have opened new avenues in understanding human health. His detailed analysis, often featured in his popular YouTube videos, sheds light on how regular use of saunas, a type of deliberate heat exposure, can yield significant health benefits. This encompasses a spectrum from boosting metabolism to enhancing mental health, indicating the versatility of this ancient practice.

Reduced Mortality from Cardiovascular Events & Other Causes

In a groundbreaking 2018 study, Huberman highlighted that regular sauna use dramatically reduces the risk of death from cardiovascular events. The study, encompassing over 1,600 participants, revealed that using the sauna 2-3 times per week could lower cardiovascular mortality risk by 27%, while 4-7 weekly sessions could halve this risk. These findings are pivotal, as they demonstrate the profound impact of heat exposure that suggests saunas can improve cardiovascular health.

Watch the full interview here

Growth Hormone Release

Huberman's research also illuminates the potent effects of sauna use on growth hormone levels. A notable 1986 study showcased a significant 16-fold increase in growth hormone from just four 30-minute sauna sessions at 194°F. This underscores the potential of using saunas to harness spikes in this vital anabolic hormone.

Stress Hormone & Cortisol Reduction

In the realm of hormonal balance, the sauna's role in reducing stress hormones like cortisol is particularly noteworthy. A 2021 study cited by Huberman showed that just three 12-minute sessions in a sauna could substantially lower cortisol levels. This positions the sauna as a powerful tool in combating modern life's chronic stress, especially when combined with cold exposure therapies.

Beige Fat Conversion & Metabolic Health

Beyond hormonal effects, Huberman emphasizes the impact of saunas on metabolism, particularly through the conversion of white adipose tissue into metabolically advantageous beige fat. This process, facilitated by short heat exposures, signifies a major step in understanding and manipulating human metabolism for health benefits.

Science Direct - Heat Shock Protein Diagram

Huberman's studies suggest that heat exposure, such as from sauna use, can activate both UCP1 and HSF1. This activation has multiple health benefits:

  • UCP1 Activation: Leads to improved metabolic rates and energy efficiency, relevant for weight management and obesity prevention.
  • HSF1 Activation: Increases heat shock proteins, enhancing cellular resilience and protection, crucial in maintaining overall cellular health.

The activation of UCP1 and HSF1 through deliberate heat exposure has broader implications for health and disease prevention. It can enhance metabolic function and fortify cellular defense, potentially preventing metabolic disorders like diabetes and contributing to overall health and wellbeing.

Mood Enhancement via Endorphin Pathways

The mental health benefits of sauna use, as explored by Huberman, are equally fascinating. He discusses how heat exposure in saunas can trigger the release of dynorphin, leading to improved mood regulation and possibly reducing the risk of developing psychotic disorders.

Certainly! Here's an additional paragraph about the types of saunas, which can be seamlessly integrated into the article:

Understanding Different Types of Saunas in the Context of Huberman’s Research

In his comprehensive exploration of heat exposure benefits, Andrew Huberman did not specify a particular type of sauna. This omission is noteworthy, especially considering the growing popularity of various sauna types, such as infrared saunas. However, a closer look at the scientific studies Huberman references reveals a significant detail: most of these studies predominantly involve traditional Finnish saunas.

Traditional Finnish saunas are known for their dry heat and high temperatures, which can range between 80-100°C (176-212°F). This contrasts with infrared saunas, which use light to create heat and typically operate at lower temperatures. While infrared saunas are praised for their convenience and ability to heat the body directly without excessively heating the air, the majority of research cited by Huberman, including studies on cardiovascular health and metabolic impacts, is based on the use of conventional Finnish saunas. This suggests that the health benefits Huberman discusses may be more closely associated with the high-temperature exposure characteristic of traditional saunas. It's important for sauna enthusiasts and those considering sauna use for health benefits to be aware of these distinctions when interpreting the findings of Huberman's research.

Summary & Conclusions

Huberman's extensive research provides compelling evidence for the broad spectrum of health benefits offered by regular sauna use and deliberate heat exposure. These benefits span from cardiovascular health to mental well-being, indicating the potential of these practices in addressing some of the most pressing health challenges of our time. As Huberman often advises, it's crucial to approach these practices with mindfulness and an understanding of individual health conditions.

Care should always be taken when using an outdoor sauna. Remember to stay hydrated and listen to your body.

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Jasper Knight the Founder of Secret Saunas photographed in an Auroom Sauna in Estonia

About the Author

I'm Jasper Knight, the founder of During my travels through Finland and Scandinavia in 2018 I was introduced to the thrilling local ritual of taking daily hot saunas and then cooling off by plunging into the dark icy waters of a frozen lake. This experience was so fulfilling that it felt like an addiction. My desire to return to the forests and lakes of Northern Europe led me to set up Secret Saunas with the mission of bringing that authentic Finnish sauna experiences home.

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