How does sauna affect growth hormone?

Using a sauna can significantly increase growth hormone levels, according to Andrew Huberman.

Here are some key insights:

1. Single Session:

   • A single 30-minute session in a sauna at high temperatures can cause a substantial increase in growth hormone levels. In some studies, this increase was up to 16-fold 1 2.

2. Repeated Exposure:

   • For greater effects, a protocol involving multiple sauna sessions (e.g., four 30-minute sessions in one day) was found to yield significant increases in growth hormone. However, the effects diminish with frequent use. If you start with a 16-fold increase on day one, by day seven, the increase might drop to about 2-3 fold 1.

3. Caution:

   • Prolonged high heat exposure must be approached with care to avoid overheating, as it can be dangerous. A common safer method includes 20 minutes in the sauna, 30 minutes cooling, and repeating the cycle, which can still lead to substantial increases in growth hormone 3.
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       1

       Sauna and Hormones

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       2

       Cold and Heat Adaptation

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       3

       Sauna and Growth Hormone

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       4

       Growth Hormone Insights

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4. Optimization:

   • For optimal growth hormone increases, sauna sessions should be done once a week or less frequently (e.g., once every 10 days). Combining sauna use with fasting or ensuring no food intake for a few hours prior can also enhance this effect 4.

5. Mechanism:

   • The hypothalamus, which regulates growth hormone release, is sensitive to heat, leading to increased activity and subsequent growth hormone secretion when exposed to heat stress 3.

In summary, sauna use can be a potent method to boost growth hormone, especially when done intermittently and combined with other strategies like fasting. However, appropriate safety measures should always be observed to prevent overheating.