The Sauna-HGH Connection: Can Saunas Boost Human Growth Hormone Levels?

The Sauna-HGH Connection: Can Saunas Boost Human Growth Hormone Levels?

The Connection Between HGH And Sauna Use, As Explored By Andrew Huberman.

Welcome to the world of backyard escapism, where relaxation and wellness take center stage. One popular way to unwind is through sauna sessions, which not only provide a soothing experience but may also have a surprising connection to human growth hormone (HGH) production. In this comprehensive guide, we'll delve into the relationship between saunas and HGH, and explore how you can create the perfect backyard oasis to boost your health and wellness.


What is Human Growth Hormone (HGH) and why does it matter?

Human growth hormone, or HGH, is a naturally occurring hormone produced by the pituitary gland. It plays a crucial role in growth, cell reproduction, and cell regeneration. Optimal HGH levels are associated with numerous health benefits, including:

  • Improved muscle growth
  • Enhanced fat loss
  • Better sleep quality
  • Stronger bones
  • Faster recovery from injuries

By ensuring proper HGH levels, you can support your overall wellness and rejuvenation, which perfectly aligns with the backyard escapism philosophy.


How saunas may impact HGH production


Dr. Andrew Huberman, a renowned neuroscientist, has shared fascinating insights on the relationship between sauna use and HGH levels. According to his findings, heat exposure from sauna sessions can stimulate the production of HGH. This, in turn, can lead to a range of benefits, from improved muscle tone to better sleep quality.

Heat exposure can also trigger the release of heat shock proteins, which are believed to play a role in HGH production. These proteins help cells adapt to stress, protect them from damage, and promote repair and regeneration. 


The Science behind Saunas and HGH Production

The research on sauna use and HGH

Scientific research supports the idea that sauna use can increase HGH production. A study published in the Journal of Clinical Endocrinology & Metabolism found that participants who engaged in two 20-minute sauna sessions at 176°F (80°C) experienced a two-fold increase in their HGH levels. Another study revealed that 30-minute sauna sessions at 163°F (73°C) led to a five-fold increase in HGH levels.


Dr. Andrew Huberman's insights on sauna use and HGH

Dr. Huberman has highlighted the importance of heat exposure for HGH production. In his discussions, he notes that sauna use can lead to a natural and safe increase in HGH levels. This is particularly beneficial for individuals looking to improve their muscle mass, reduce body fat, and enhance overall well-being.


The role of heat shock proteins in HGH production

Heat shock proteins are a group of proteins that help cells respond to stress, including heat stress from sauna use. These proteins have been linked to HGH production, as they assist in the folding and unfolding of other proteins, promoting cellular repair and regeneration[^6^]. As a result, regular sauna use may contribute to optimal HGH levels and overall health.


Get a traditional sauna that can reach high temperatures of 176 degrees +

There are several types of saunas to choose from, each with its own unique features and benefits. A traditional sauna is what you're looking for, as they are able to achieve the high temperature threshold for HGH. These saunas use a wood-fired or electric heater to generate heat, providing an authentic sauna experience. Traditional saunas come in a variety of shapes, such as barrel saunas, which are easy to have delivered and put together onsite with minimal tools. 


Factors to consider when choosing a sauna for HGH production

When selecting the ideal sauna for your backyard, keep these factors in mind:

  • Size and design: Choose a sauna that fits your backyard space and complements your outdoor aesthetic.
  • Heating method: Traditional saunas with a wood-fired or electric heater are most closely linked to HGH production. However, infrared saunas also offer potential benefits.
  • Ease of installation: Consider the complexity of the installation process. Some saunas, like outdoor barrel saunas, come with straightforward installation instructions.


Incorporating A Traditional Or Barrel Sauna Session Into Your Wellness Routine

Guidelines for sauna use to optimize HGH production

To make the most of your sauna experience and promote HGH production, follow these guidelines:

  • Duration: Aim for 15-30 minute sessions, as research indicates that this duration can increase HGH levels.
  • Frequency: For optimal HGH-boosting effects, engage in sauna sessions 2-3 times per week.
  • Temperature: Maintain a sauna temperature between 163°F (73°C) and 176°F (80°C) to stimulate HGH production.


Combining sauna use with other wellness practices

Enhance your backyard escapism experience by combining sauna sessions with other wellness practices:

  • Cold water exposure - Alternating between hot and cold temperatures can boost HGH production even further.
  • Exercise: Incorporate sauna use into your workout routine. For advice on sauna use before and after workouts, check out this article.
  • Meditation: Use your sauna sessions as an opportunity to practice mindfulness and enhance relaxation.
  • Maintain a healthy diet, as proper nutrition plays a vital role in supporting hormone production and overall health.
  • Prioritize sleep, as quality rest is essential for hormone regulation and recovery.

By creating a serene outdoor retreat complete with a sauna and other wellness-enhancing elements, you can promote HGH production and improve your overall health.

Further reading on saunas and heat therapy 

  1. The Differences Between Traditional and Infrared Outdoor Saunas: Which One is Right for You? Retrieved from

  2. The Full Outdoor Barrel Sauna Kit Installation Guide. Retrieved from

  3. The Science Behind Sauna Use and Cold Water Exposure: Insights from Andrew Huberman. Retrieved from

  4.  Sauna Use Before and After Working Out: Pros and Cons, Latest Findings, and Optimal Duration. Retrieved from



  1. Segerstrom, S. C., & Miller, G. E. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin, 130(4), 601–630.
  2. Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195-205.
  3. Leppäluoto, J., Tuominen, M., Väänänen, A., Karpakka, J., & Vuori, J. (1986). Some cardiovascular and metabolic effects of repeated sauna bathing. Acta Physiologica Scandinavica, 128(1), 77-81.
  4. Pilch, W., Pokora, I., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., ... & Hübner-Woźniak, E. (2013). Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 39(1), 127-135.
  5. Vatansever, F., & Hamblin, M. R. (2012). Far infrared radiation (FIR): its biological effects and medical applications. Photonics & Lasers in Medicine, 1(4), 255-266.
  6. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.
  7. Zinchuk, V., Zhadzko, D., & Svechkov, A. (2018). Sauna-induced body mass loss in young sedentary women and men. TheScientificWorldJournal, 2018.
  8. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.

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