Sauna Protocols

Heat & Cold Exposure Guides

Science-backed, deliberate thermal exposure routines to optimize your biology, recover faster, and sharpen focus.

Heart Health & Lifespan

General Longevity & Cardiovascular

Creator: Dr. Susanna Søberg and Dr. Andrew Huberman (The Søberg Minimums)

Primary Targets: Reduction in all-cause mortality, enhanced cardiovascular conditioning, and improved heart rate variability.

57 min Sauna / Week
11 min Cold Plunge / Week

Weekly Parameters

  • Sauna Exposure: A total of 57 minutes per week, divided into 2 to 3 distinct sessions (roughly 15 to 20 minutes per session).
  • Sauna Temperature: Maintained between 80°C and 100°C.
  • Cold Plunge Exposure: A total of 11 minutes per week, divided into 2 to 3 sessions (roughly 2 to 5 minutes per session).
  • Cold Plunge Temperature: Set to a temperature that triggers an acute, safe psychological and physical challenge (typically between 2°C and 10°C).

Metabolism & Insulin

Metabolic Activation & Fat Loss

Creator: Dr. Susanna Søberg (The Søberg Principle)

Primary Targets: Activation of brown adipose tissue (brown fat), increased caloric expenditure via non-shivering thermogenesis, and enhanced insulin sensitivity.

2–3 Rounds
Cold Finish End Rule

Execution Framework

  • Cycle Structure: Alternate between hot and cold environments for 2 to 3 rounds.
  • The Termination Rule: The final cycle must conclude with the cold plunge phase.
  • Post-Exposure Constraint: Do not utilize external heat sources (such as a hot shower, sauna re-entry, or heavy blankets) immediately following the final cold plunge. The body must heat itself back to baseline temperature naturally, which forces brown fat mitochondria to burn lipids for fuel.

Focus, Mood & Drive

Dopamine Enhancement & Focus

Creator: Dr. Andrew Huberman (Huberman Lab Deliberate Cold Exposure)

Primary Targets: Sustained upregulation of baseline dopamine and norepinephrine, elevated mood, and increased top-down cognitive control over stress.

Execution Framework

Variable Specification Physiological Rationale
Timing Early in the day (morning hours). Matches natural cortisol rhythms; avoids sleep disruption caused by late-day core temperature shifts.
Duration 30 seconds to 2 minutes of continuous full-body immersion. Triggers an acute adrenaline spike without risking peripheral tissue damage or hypothermia.
Temperature 2°C to 12°C. Must be cold enough to cause an immediate breathing change while allowing the individual to remain calm via deliberate respiration.

Hormone Shock & Repair

Human Growth Hormone Optimization

Creator: Dr. Andrew Huberman (Infrequent Sauna Shock Protocol)

Primary Targets: Upregulation of growth hormone levels (documented up to 16 times baseline values in specific literature) to facilitate tissue repair and muscle preservation.

Infrequent Frequency Limit
2–3 hrs Pre-Fasted State

Execution Framework

  • Frequency: Restrict to a maximum of once per week (or ideally once every few weeks). Frequent use acclimates the cells to heat stress, eliminating the massive hormonal shock response.
  • Pre-Condition: Perform in a semi-fasted state, ensuring no caloric intake for 2 to 3 hours prior to the session.
Sequence
  • 1 Sauna Session 1: 30 minutes at 80°C to 100°C.
  • 2 Cool Down: 5 minutes of rest out of the heat.
  • 3 Sauna Session 2: 30 minutes at 80°C to 100°C.
  • 4 Cool Down: 5 minutes of rest out of the heat.
  • 5 Sauna Session 3: 30 minutes at 80°C to 100°C.
  • 6 Cool Down: 5 minutes of rest out of the heat.
  • 7 Sauna Session 4: 30 minutes at 80°C to 100°C.