SAUNA PROTOCOLS

Research has shown that sauna sessions can improve blood circulation, boost metabolism, elevate mood, and potentially relieve muscle tension. Susana Soberg and Andrew Huberman have delved into the potential advantages and proper sauna usage techniques. Drawing from their insights and rooted in established heat therapy principles, this guide provides a comprehensive method for the safe and efficient use of saunas, with the goal of maximizing their range of potential benefits.

SLEEP

Frequency: 3-4 times a week.

Duration: 20-30 minutes.

Temperature: 70-90°C (158-194°F)..

Timing: In the evening, a few hours before going to bed, engaging in sauna sessions can enhance deep sleep and improve overall sleep quality.

PERFORMANCE

Frequency: 3-4 times a week.

Duration: 20-30 minutes.

Temperature: 70-90°C (158-194°F)..

Timing: The sauna has the potential to aid in muscle recovery and stimulate the release of growth hormones.

FAT LOSS

Frequency: 3-5 times a week.

Duration: 15-30 minutes.

Temperature: 70-90°C (158-194°F)..

Timing: Anytime is suitable, but preferably after a workout, as the sauna can elevate the metabolic rate.

HEART HEALTH

Frequency: 4-7 times a week.

Duration: 20-30 minutes.

Temperature: 70-90°C (158-194°F).

Timing: Consistent sauna usage has been associated with enhanced cardiovascular function and a decreased risk of heart diseases.