What Sauna Does Andrew Huberman Use? Discover His Exact Model and Science-Backed Routine

If you've ever wondered how top performers optimize their health routines you're not alone. Andrew Huberman—neuroscientist and host of the Huberman Lab podcast—has sparked curiosity about his wellness habits especially his use of saunas.

You might be looking for the exact sauna model he trusts or curious about the science behind his choice. Understanding what sauna Andrew Huberman uses can help you make smarter decisions for your own recovery and performance. Let's explore what sets his sauna routine apart and why it matters for your health.

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine. Huberman researches brain function, neural plasticity, and the effects of daily habits on physical and mental health. He's gained a global audience through the Huberman Lab Podcast, where he translates peer-reviewed science into practical wellness strategies.

Huberman's expertise informs his recommendations on recovery, stress management, and performance. His research has been published in journals including Nature and Science. Huberman often shares protocol details for tools like saunas and cold exposure, grounding each suggestion in current neuroscience.

Andrew Huberman’s Approach to Sauna Use

Andrew Huberman’s sauna regimen reflects his focus on science-backed wellness routines and optimal recovery strategies. You can adopt elements of his routine to enhance your own recovery and support brain and body health.

Health Benefits He Highlights

Huberman emphasizes sauna’s effects on cardiovascular health, mood, and longevity, referencing studies such as Laukkanen et al. (JAMA Internal Medicine, 2015). You’ll find him discussing reduced all-cause mortality, improved heat shock protein production, and stress resilience as key benefits. He mentions positive impacts on mental health markers like anxiety and depression, citing peer-reviewed analyses. Saunas aid muscle recovery and inflammation management, based on findings from the Journal of Human Hypertension (2018) and other journals.

Frequency and Duration of Sessions

Huberman frequently recommends sauna use 2-4 times per week, with each session lasting 20-30 minutes at temperatures ranging from 80°C to 100°C (176°F–212°F). He suggests total weekly sauna exposure reach around 57 minutes, referring to protocols from prominent Finnish cohort studies. You can adjust this routine based on your tolerance, hydration status, and underlying health conditions after consulting a healthcare professional.

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What Sauna Does Andrew Huberman Use?

Andrew Huberman highlights specific sauna setups and best practices to maximize health and recovery benefits. Huberman's recommendations reflect both his personal preferences and peer-reviewed research.

Specific Brand and Model

Huberman references the use of both traditional Finnish saunas and infrared saunas in his protocols. He’s shared in the Huberman Lab Podcast that traditional high-heat Finnish saunas, like the Clearlight Sanctuary or models from Almost Heaven, align with the temperature and humidity recommendations in clinical studies. Huberman hasn’t publicly endorsed a single exclusive brand or model, though podcast guests and visual segments frequently show Clearlight Infrared Saunas in use.

Features and Technology

Huberman emphasizes saunas with temperature controls that reach 80°C–100°C (176°F–212°F), in line with evidence-based exposure protocols. Key features include user-adjustable humidity, safety timers, and low-EMF (electromagnetic field) heating elements, as seen in Clearlight and Almost Heaven constructions. He prioritizes full-spectrum infrared or traditional electric heaters to ensure even heat distribution and optimal session efficacy.

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Alternatives Recommended by Andrew Huberman

Andrew Huberman highlights several sauna alternatives that support recovery, stress management, and overall wellness.

• Contrast Therapy

Alternating heat and cold exposure, contrast therapy uses sauna sessions followed by cold immersion. Research in the Journal of Physiology shows contrast therapy enhances circulation, reduces soreness, and supports neural recovery.

• Infrared Sauna Blankets

Infrared sauna blankets, such as models from HigherDOSE, provide portable heat therapy. These devices reach lower maximum temperatures than traditional saunas but maintain similar cardiovascular and mood-supporting effects, fitting for users with limited space.

• Steam Rooms

Steam rooms, available in many health clubs, offer humid heat at lower temperatures than dry saunas. Clinical studies, such as those in JAMA Internal Medicine, link steam exposure to reduced blood pressure and mild stress relief.

• Red-Light Therapy Panels

Red-light therapy panels use wavelengths similar to infrared saunas for muscle recovery and skin health. Huberman mentions their mitochondrial benefits and recommends panels from Joovv and Mito Red.

• Home Sauna Kits

Modular sauna kits offer a fully customizable alternative, allowing you to control temperature, session timing, and humidity. Brands like Almost Heaven and Sunlighten fit tight spaces and align with Huberman’s temperature targets.

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Tips for Integrating Sauna Into Your Routine

• Establish Consistent Sauna Times

Set specific days and time windows for sauna sessions each week. Anchor sessions after workouts, in the evening for relaxation, or on rest days to encourage habit formation.

• Follow Science-Backed Protocols

Aim for 2–4 sauna sessions weekly, each lasting 20–30 minutes at 80°C–100°C (176°F–212°F), referencing Huberman’s evidence-based guidance. Limit total weekly exposure to around 57 minutes if you're starting or adjusting intensity for personal factors.

• Adjust Temperature and Humidity

Calibrate your sauna settings to meet clinical recommendations—select models with adjustable controls for temperature and humidity, such as Clearlight Sanctuary or Almost Heaven. Prioritize user safety by enabling built-in timers and choosing low-EMF features.

• Integrate Contrast Therapy When Possible

Alternate sauna use with cold immersion methods like an ice bath, cold shower, or plunge pool. Enhance cardiovascular adaptation, boost endorphin release, and increase perceived recovery—especially when combining both hot and cold in a single session.

• Hydrate and Monitor Recovery

Drink fluids before and after sessions. Track signs of dehydration or overexertion, adjusting session length or frequency based on your physical response or medical advice.

• Apply Personalized Adjustments

Consult with a medical professional before beginning any high-intensity routine if you have preexisting conditions. Consider sauna blankets, adjustable home units, or steam rooms when traditional sauna access isn't feasible.

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Conclusion

Exploring Andrew Huberman's sauna approach gives you a science-backed roadmap to boost your physical and mental well-being. By following his protocols and choosing quality sauna setups, you can tap into proven benefits like improved mood, heart health, and recovery.

Whether you’re new to sauna routines or refining your current practice, Huberman’s recommendations offer practical steps you can trust. Prioritize your safety, listen to your body, and let these insights guide your journey toward better health.

Frequently Asked Questions

Who is Andrew Huberman?

Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine. He is known for his research on brain function, neural plasticity, and the impact of daily habits on health. He shares practical wellness tips through the popular Huberman Lab Podcast.

What sauna model does Andrew Huberman use?

Andrew Huberman often recommends traditional Finnish and infrared saunas, such as Clearlight Sanctuary and Almost Heaven models. He highlights saunas with temperature controls (80°C–100°C), adjustable humidity, safety timers, and low-EMF heating elements. He has not endorsed a single brand but frequently features Clearlight Infrared Saunas.

Why does Huberman use the sauna as part of his health routine?

Huberman uses the sauna due to scientific evidence linking regular sauna sessions to improved cardiovascular health, mood, longevity, and reduced anxiety and depression. The routine is backed by peer-reviewed studies and helps enhance overall physical and mental recovery.

What is Andrew Huberman’s recommended sauna protocol?

Huberman suggests using a sauna 2–4 times a week for 20–30 minutes per session at 80°C–100°C (176°F–212°F). He recommends a total of about 57 minutes per week, adjusting the protocol based on personal tolerance and consulting with a healthcare provider if needed.

Are there alternatives to using a traditional sauna?

Yes, Huberman recommends several alternatives, including infrared sauna blankets, home sauna kits, steam rooms, red-light therapy panels, and contrast therapy with cold immersion. Each provides science-backed wellness and recovery benefits similar to traditional saunas.

What are the main health benefits of sauna use, according to Huberman?

According to Huberman, sauna use can improve cardiovascular health, reduce stress and anxiety, enhance mood, promote longevity, and aid in muscle recovery. These benefits are supported by clinical studies and are at the core of his wellness approach.

Is contrast therapy part of Huberman’s sauna routine?

Yes, Huberman recommends contrast therapy, which involves alternating sauna use with cold immersion. This practice enhances circulation, speeds up recovery, and can help the body adapt to temperature stresses, boosting overall health benefits.

How can I safely start following Huberman’s sauna recommendations?

Begin by establishing consistent sauna times and following the suggested time and temperature protocols. Adjust settings to match clinical guidelines, stay hydrated, and monitor your body’s response. Always consult a medical professional before starting a new sauna or contrast therapy routine, especially if you have health conditions.