Huberman LabDr. Andrew Huberman: How heat shock proteins extend lifespan
The preoptic area drives heat shock proteins and growth hormone release; four-plus sauna sessions weekly link to significantly lower cardiovascular mortality.
Episode Details
EPISODE INFO
- Released
- March 12, 2026
- Duration
- 39m
- Channel
- Huberman Lab
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Show notes: https://go.hubermanlab.com/VsMKdhm Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Heat Exposure 00:00:47 Shell vs Core Temperature; Heat Caution & Hyperthermia 00:02:24 Body & Brain Circuit to Heat Up & Cool Down 00:05:31 Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency 00:10:45 Sauna Types, Alternatives to Sauna 00:12:26 Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast 00:16:14 Heat Shock Protein Activation & Sauna 00:17:54 DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits 00:21:25 Sauna & Increase Growth Hormone 00:27:22 Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration 00:30:42 Improve Mood, Endorphins & Sauna; Dynorphins 00:35:50 Recap Sauna Protocols: Benefits, Frequency, Duration & Timing #HubermanLab #Science #Health #HeatExposure Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
SPEAKERS
Andrew Huberman
host
EPISODE SUMMARY
In this episode of Huberman Lab, featuring Andrew Huberman, Dr. Andrew Huberman: How heat shock proteins extend lifespan explores sauna science: protocols, mechanisms, and safety for health benefits outcomes Huberman explains how deliberate heat exposure changes “shell” (skin) and core temperature, and how the brain’s heat-sensing circuitry drives sweating, vasodilation, behavior, and cooling responses.
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