Real Sauna Protocols, Real Growth Hormone Gains

Here’s what research shows:

1. Double GH Levels– 2 x 20-minute sauna sessions at 80°C– With a 30-minute cooling break in between

2. Five-Fold GH Increase– 2 x 15-minute rounds at 100°C in a dry sauna– Again, with a 30-minute cooling break in fresh air

3. Up to 16-Fold GH Boost– 17 men & women– 4 x 30-minute sauna rounds at 80°C– All in one day, with breaks between

Why Does It Matter?

Because Growth Hormone helps you:

• Burn fat more effectively

• Build stronger muscles and bones (even without lifting weights)

• Feel more energised and vibrant

• And yes – recover faster, both physically and mentally

Even if you're not training, your body still benefits massively from these natural hormonal shifts. Especially as GH levels decline with age, sauna offers a powerful, natural way to nudge them back up.

How You Can Use This

You don’t need to go all in with four 30-minute rounds on day one. But even 2 rounds of 15–20 mins at a good temperature, with a solid cooling break, can move the needle.

Try this next time you sauna:

• 15–20 mins in the heat (aim for 80–100°C)

• Step out and cool down for 30 mins (ideally in fresh air)

• Go back in for round two

• Finish with a cold shower or plunge, if that’s your thing

In Summary

The more we learn about heat stress and hormones, the clearer it becomes: sauna is not just for chilling out.

Used intentionally, it’s a serious tool for boosting your body’s own performance and repair systems – no supplements, no stimulants, just fire and breath.

So go on… light the stove, take the heat, and give your GH a reason to rise.