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The Science & Health Benefits of Deliberate Heat Exposure

Huberman Lab

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Optimal Sauna and Cold Exposure Protocol

  • Aim for a minimum of 57 minutes per week of sauna exposure, within the temperature range of 80 to 100 degrees Celsius.
  • Combine sauna with 11 minutes per week of cold exposure to improve metabolism and increase brown fat.
  • Divide the sauna and cold exposure into multiple sessions per week instead of doing it all at once.
  • Consider three sauna sessions of approximately 20 minutes each per week.
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