Spend 15 minutes in a 125°F or hotter sauna. Opt for an infrared or traditional sauna as a steamroom does not get hot enough. Jump immediately into a cold plunge of around 50°F for 30 seconds, up to 2 minutes. Complete this cycle a total of 3 times (3 sauna sessions and 3 cold plunges).
Protocol #3: Sauna for Growth Hormone Release. Frequency: Use the sauna infrequently, about once a week. Session Structure: Opt for multiple 30-minute sessions with cooldown breaks in between. Perform four such sessions in a day. Timing: Sauna works best when you're in a semi-fasted state, having not eaten for 2-3 hours prior.
There are a few ways in which a sauna may help with temporary weight loss. Losing water weight. The heat of the sauna can increase the skin temperature to 104ºF (40ºC) and the body temperature
I suggest starting with 10-15 minute sessions at 100-130 degrees Fahrenheit and gradually working up to 40-minute sessions. If an infrared sauna is unavailable, yet you have access to a traditional sauna, you can still achieve some degree of detoxification with 10-20 minute sessions at 190-200 degrees Fahrenheit. The Final Word

The aforementioned study, for example, found that 30-minute sessions in an infrared sauna decreased post-workout muscle soreness and boosted recovery. In particular, men performed better during a countermovement jump test (an exercise that measures lower body power) when they sat in an infrared sauna after their 40-minute endurance workout than

How long before a sauna should you eat? As mentioned above, it’s best to wait at least 30 minutes to an hour after eating before going in the sauna. This will give your body enough time to properly digest the food and avoid any discomfort or nausea. How Long Should You Stay In a Sauna? The duration of a sauna session is a critical aspect to consider for maximizing benefits and ensuring safety. This section will provide a detailed insight into the recommended lengths for both beginners and experienced sauna users, explaining the rationale behind these guidelines.
The sauna/steam room should be used “2-3 times a week for no more than 10-20 minutes at a time,” Jay says. Some individuals like to opt for intervals. “You can do 15 to 20 minutes inside the room, take a 5 minute break outside the room, and then go back inside, repeating this for 3-4 cycles.”
Be sure to drink plenty of water before and after using a sauna. Don’t spend long periods of time in the sauna, After your sauna session, drink plenty of water to rehydrate your body.
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    • how long should a sauna session be