Engage in sauna sessions 2-7 times per week, for 5-20 minutes each, at temperatures between 80-100°C (176-212°F). This practice is associated with a significant reduction in cardiovascular mortality and improved overall longevity.
Expose yourself to deliberately hot, uncomfortable but safe environments (like a sauna). This short-term discomfort activates the dynorphin system, which subsequently increases the efficiency of feel-good endorphin pathways, improving baseline mood and capacity for joy.
Use sauna 2-7 times per week at 80-100°C (176-212°F) to upregulate FOXO3. This molecule promotes DNA repair and the clearance of senescent cells, which is crucial for maintaining cognition and overall health.
Sitting in a hot environment like a sauna causes your heart rate to increase (100-150 bpm), blood flow to increase, and vasculature to dilate. This provides a cardiovascular workout without the joint loading of physical exercise, improving heart health.
Combine 11 minutes total per week of uncomfortably cold but safe cold exposure (divided across 2+ sessions) with 57+ minutes per week of uncomfortably hot but safe heat exposure (divided across 3+ sessions). This protocol has been shown to improve metabolism and increase brown fat stores.
Perform 12-minute sauna sessions (around 90°C/194°F) followed by a 6-minute cool-down in 10°C/50°F water (or a cool/cold shower). This specific protocol has been shown to significantly decrease cortisol output, helping to manage stress.
To achieve a 16-fold increase in growth hormone, perform 4 sessions of 30 minutes each in an 80°C (176°F) sauna, with cooling periods in between. Limit this intense protocol to no more than once a week (or every 10 days) to avoid heat adaptation and do it fasted or 2-3 hours after eating, as elevated blood glucose/insulin blunt growth hormone release.
Do heat exposure (sauna) in the later half of the day or just before sleep. The post-sauna cooling effect helps your body temperature drop, which aids in falling asleep and maintaining sleep.
Drink at least 16 ounces of water for every 10 minutes spent in the sauna, potentially with electrolytes. This is crucial to replace water and electrolytes lost through sweating and maintain cellular function.
If a sauna is unavailable, achieve similar benefits by taking hot baths/tubs, using hot showers, or exercising while wearing warm clothing (e.g., hoodie, wool hat, plastic suit). The goal is to properly heat your shell and core body temperature.
Always approach heating tools cautiously, starting with lower temperatures and durations, and gradually increasing. Consult your doctor if pregnant, nursing, or sensitive to heat, as hyperthermia can cause neuron damage.
To quickly cool the core body temperature (e.g., during hyperthermia), apply cool (not freezing) objects or fluids to glabrous skin surfaces: palms of hands, bottoms of feet, and the upper half of the face. This method is more efficient than cooling other body parts due to specific vascular structures.
To quickly warm the core body temperature (e.g., during hypothermia), apply warm (not burning) objects or fluids to glabrous skin surfaces: palms of hands, bottoms of feet, and the upper half of the face. This leverages specific vascular structures for efficient heat transfer.
Avoid reducing fever with medication unless it’s dangerously high (e.g., above 103-104°F), as fever is a natural protective mechanism against pathogens. If fever becomes dangerously high, seek medical attention and use rapid core cooling methods to prevent hyperthermia.
To potentially convert white fat to beige fat and increase metabolism, apply local heat (41°C/105.8°F) to areas like the supraclavicular fat deposits for 20 minutes, three days per week (e.g., M/W/F) for five weeks. Caution: This is a new, experimental finding; do not damage skin.
Access high-quality supplements and specific dosages supported by scientific research at livemomentus.com/Huberman. Combine these with behavioral protocols discussed on the podcast for maximum benefit.
Take Athletic Greens once or twice a day to cover basic nutritional needs, address deficiencies, and support microbiome health with probiotics. Claim a special offer at athleticgreens.com/Huberman for five free travel packs and a year’s supply of vitamin D3K2.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise. This ensures adequate hydration and essential electrolytes (sodium, magnesium, potassium) for optimal brain and body function.
Use the Waking Up app for meditation programs, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) protocols. Even short 10-minute sessions can greatly restore cognitive and physical energy.