If you’ve been exploring ways to boost your health, you’ve probably come across the buzz about saunas—especially the debate between infrared and traditional options. Andrew Huberman, a well-known neuroscientist, has weighed in on this hot topic, sparking even more curiosity about which sauna delivers the best benefits.

You might wonder if it’s worth switching to an infrared sauna or if the classic steam experience is still king. Understanding the differences can help you make the right choice for your wellness routine and get the most out of every session.

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist and professor at Stanford University. You find his work centered on brain function, behavior, and health optimization. His research has appeared in journals like Nature and Science. Through the Huberman Lab Podcast, he shares science-based tools for physical and mental well-being, addressing topics such as infrared vs traditional sauna use. You see his insights frequently referenced in health and wellness discussions.

Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.

Overview of Sauna Types

Sauna use connects to improved cardiovascular, muscle, and mental well-being according to Andrew Huberman’s research. Understanding how infrared and traditional saunas differ helps you optimize your wellness approach.

What Is an Infrared Sauna?

Infrared saunas use panels to emit infrared light, which penetrates body tissues and heats you directly. Unlike traditional saunas, the air stays cooler—typically 120–150°F (49–66°C). Heating occurs through electromagnetic waves, not air convection. Sessions last 20–45 minutes, allowing more heat exposure with less discomfort. Studies associate infrared sauna use with muscle recovery, relaxation, and enhanced circulation (source: Mayo Clinic).

What Is a Traditional Sauna?

Traditional saunas use heated rocks or stoves to warm the air, raising room temperatures to 150–195°F (66–90°C). Moisture levels change through added water, creating dry or steam settings. Heating relies on air temperature and humidity, causing intense sweating and rapid cardiovascular responses. Typical sessions range from 10–20 minutes. Research links traditional sauna use with reduced cardiovascular risk and improved detoxification (source: JAMA Internal Medicine).

Andrew Huberman’s Insights on Sauna Benefits

Andrew Huberman discusses sauna use as a potent strategy for supporting both physical and mental health. His insights center around practical protocols that maximize health outcomes when using infrared or traditional saunas.

Key Health Benefits Highlighted by Huberman

• Enhanced Cardiovascular Support

Huberman points to research showing that regular sauna sessions elevate heart rate and stimulate blood circulation. You see reductions in blood pressure and cardiovascular event risk when you use a sauna 4 to 7 times per week, as shown in the Finnish Kuopio Ischaemic Heart Disease Risk Factor Study (JAMA Internal Medicine, 2015).

• Improved Muscle Recovery

According to Huberman, heat exposure in both infrared and traditional saunas promotes faster muscle repair and alleviates soreness. Athletes gain measurable recovery improvements by using sauna sessions post-exercise.

• Mental Well-being Gains

Huberman explains that consistent sauna use triggers endorphin release and lowers stress hormone levels. People experience mood elevation and reduced symptoms of anxiety after sauna exposure.

Scientific Evidence Supporting Sauna Use

• Documented Health Outcomes

Several peer-reviewed studies validate Huberman's claims about sauna benefits. Frequent traditional sauna bathing leads to a 40% lower risk of all-cause mortality and a 66% lower risk of dementia, as reported in Neurology (2017) and JAMA Internal Medicine (2015), respectively.

• Distinctive Sauna Mechanisms

Infrared saunas use radiant heat for deep tissue warming, which you associate with improved circulation and potential for pain relief, according to a clinical review in Clinical Rheumatology (2008). Traditional saunas use high ambient temperatures for whole-body sweating and cardiovascular conditioning.

Comparing Infrared vs Traditional Sauna: Huberman’s Perspective

Andrew Huberman provides insights on the distinct mechanisms and benefits of infrared and traditional saunas, guiding you in selecting the optimal heat exposure for your health goals. His perspective combines scientific evidence with practical protocols for improved wellness.

Differences in Heat and Experience

Infrared and traditional saunas create unique thermal environments, which alter your body’s experience and physiological response.

• Infrared panels emit wavelengths that penetrate your skin, raising core temperature directly and maintaining air temperatures around 120–150°F. You’ll notice a gentler, slower sweat onset and milder air heat, suitable for longer sessions or those sensitive to high heat.
• Traditional sauna stoves heat the air and surrounding rocks, elevating the room to 150–195°F. You experience intense sweating quickly as your body’s surface temperature rises due to the heated air. Huberman notes this delivers a pronounced cardiovascular challenge within a short period, engaging thermoregulatory and stress adaptation systems.

Effects on Health and Performance

Huberman addresses both sauna types’ impact using peer-reviewed data and personal protocols.

• Cardiovascular support improves through sauna stress, with research linking traditional sauna use (4–7 times weekly, 15–20 minutes) to reduced risk of heart-related events and all-cause mortality.
• Muscle recovery accelerates due to increased blood flow and endorphin release, especially notable in traditional sauna sessions. Infrared saunas deliver sustained peripheral circulation enhancements, promoting gentle recovery for repeated use.
• Mental resilience benefits arise through consistent heat exposure, with studies cited by Huberman showing reduced anxiety and enhanced mood after sauna use. Endorphin and stress modulator levels rise with both sauna types, though traditional methods present more intense neuroendocrine activation.

Factors to Consider When Choosing a Sauna

Selecting between an infrared sauna and a traditional sauna involves assessing several variables relevant to your health goals and daily routine. Andrew Huberman’s guidance emphasizes matching sauna choice to your personal context and wellness needs.

Personal Needs and Preferences

Choose a sauna model that fits your wellness priorities.

• Seek gentler heat? Infrared saunas operate between 120–150°F and allow longer sessions, which benefits those sensitive to intense temperatures or aiming for extended muscle recovery periods.
• Prefer intense heat? Traditional saunas reach 150–195°F, creating robust cardiovascular responses through shorter, sweat-intensive sessions, which suits users prioritizing heart health and neuroendocrine activation.
• Examples: People with heat sensitivities, athletes needing deep muscle repair, and individuals seeking relaxation often select infrared. Cardiovascular patients, performance-focused users, and those wanting rapid stress hormone release may select traditional formats.

Accessibility and Safety

Evaluate the setup, safety, and usage limitations of each sauna type.

• Home installation: Infrared saunas are lightweight, simple to install, and use standard electrical outlets, while traditional saunas often require dedicated wiring, ventilation, and larger rooms.
• Safety: Infrared sauna sessions are less likely to cause overheating or dehydration due to lower ambient temperature; traditional saunas, with higher heat, demand stricter hydration and caution, especially for individuals with underlying heart conditions or heat intolerance.
• Contraindications: Consult with a healthcare provider before sauna use if you have cardiovascular disease, respiratory issues, or neurological sensitivity to heat exposure.

Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.

Conclusion

Choosing between an infrared and traditional sauna comes down to your unique wellness goals and comfort with heat. Both options offer impressive benefits for heart health muscle recovery and mental well-being—it's all about finding the right fit for your lifestyle.

If you're ready to dive deeper into science-backed wellness strategies and stay updated on Andrew Huberman’s latest protocols make sure to subscribe to The Longevity Digest. You'll get expert summaries and practical tips delivered straight to your inbox.

Frequently Asked Questions

What are the main differences between infrared and traditional saunas?

Infrared saunas use panels that emit infrared light to heat your body directly at lower air temperatures (120–150°F), while traditional saunas heat the air with rocks or stoves, resulting in much higher temperatures (150–195°F). Infrared sessions last longer and feel gentler, whereas traditional saunas provide more intense heat and a more vigorous sweat in less time.

What health benefits does Andrew Huberman associate with sauna use?

Andrew Huberman highlights improved cardiovascular health, faster muscle recovery, and better mental well-being as key sauna benefits. Regular use can elevate heart rate, increase blood circulation, reduce blood pressure, and promote endorphin release for better mood and lower anxiety.

Which sauna type is better for cardiovascular health?

According to research discussed by Andrew Huberman, traditional saunas offer more pronounced cardiovascular benefits. Frequent use (4–7 times per week, 15–20 minutes per session) is linked to a lower risk of heart disease and reduced all-cause mortality.

Is an infrared sauna better for beginners?

Yes, infrared saunas are often better suited for beginners or people sensitive to high heat. They provide a gentler thermal environment, making it easier to tolerate longer sessions without feeling overheated.

Can sauna use help with muscle recovery?

Absolutely. Both infrared and traditional saunas promote muscle recovery by increasing circulation and reducing muscle soreness. Sauna heat helps relax muscles, reduce inflammation, and speed up repair after exercise.

How long should I stay in a sauna for optimal benefits?

Infrared sauna sessions typically last 20–45 minutes due to their lower temperatures. Traditional sauna sessions are shorter, about 10–20 minutes, because of the more intense heat. Always listen to your body and stay hydrated.

Are there any safety concerns with sauna use?

Yes, individuals with heart conditions or certain health issues should consult a healthcare provider before using saunas. Traditional saunas, in particular, can cause overheating and dehydration, so be cautious, especially if you have underlying health risks.

Which sauna is easier to install at home?

Infrared saunas are generally easier and more convenient to install at home. They require less ventilation and electrical work compared to traditional saunas, making them more accessible for personal wellness spaces.

Does sauna use improve mental health?

Yes, regular sauna use can improve mental well-being by elevating mood, reducing anxiety, and triggering the release of endorphins. Many users report feeling calmer and more resilient after consistent sessions.

Where can I learn more about Andrew Huberman’s sauna protocols?

You can subscribe to The Longevity Digest for expert summaries and the latest insights from Andrew Huberman’s podcasts, including practical sauna protocols and health optimization tips.