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SAUNA and Ice Bath Benefits Ideal Durations Revealed NEUROSCIENTIST Andrew Hu

Key Takeaways

At least 11 minutes of cold exposure per week can enhance metabolism and resilience.
Heat exposure can significantly increase growth hormone levels, especially with specific sauna protocols.
Cold exposure should be done earlier in the day for better sleep, while heat exposure can be beneficial at night.
Hydration is crucial after sauna use to replace lost fluids and maintain electrolyte balance.
Deliberate heat exposure can improve mood and mental well-being through the release of dinorphins.

11

minutes of cold exposure per week

16

fold increase in growth hormone from sauna

30

minutes per sauna session in optimal protocol

Cold Exposure Benefits

Minimum of 11 minutes of cold exposure weekly.
Increases brown fat thermogenesis and metabolism.
Enhances dopamine levels and resilience.

Heat Exposure and Growth Hormone

Heat exposure can increase growth hormone release significantly.
Optimal sauna protocol involves multiple cycles of 30 minutes with breaks.
Excessive heat exposure can diminish growth hormone effects.

Timing and Protocols

Cold exposure is best done earlier in the day.
Heat exposure can be beneficial at night for relaxation.
Ending sessions with cold exposure can enhance metabolic response.

Hydration and Safety

Hydrate adequately after sauna sessions.
General guideline: 16 ounces of water for every 10 minutes in the sauna.
Be cautious of heat exposure to avoid dehydration and overheating.

Mood and Mental Health

Deliberate heat exposure can enhance mood and well-being.
Dinorphins released during heat exposure improve pleasure response.
Regular heat exposure can elevate baseline mood levels.

Notable Quotes

"If you want to get the science you can go there to find the science behind this."

"The discomfort that you feel... is in part the consequence of the release of dinorphin."

"You have to be very careful right he can kill you you got to hydrate."