Ben Greenfield explains how sauna heat triggers heat shock proteins that repair muscle and boost protein synthesis. He recommends 20 to 45 minute sessions for muscle growth, and uses high-dose melatonin for the first three days after traveling to reset jet lag.
About 20 to 45 minutes.
The first three days when he arrives at his destination and the first three days after he gets home.
This is a little heat hack I mentioned in the introduction, because there are a lot of studies that are now highlighting the potential benefits of sauna, not just for muscle recovery, but muscle growth. So the heat shock proteins that you get when you're sitting in a sauna, especially for 20 to 45 minutes, those aid in repairing muscle damage, and they support muscle protein synthesis. So you can actually maintain muscle or theoretically even build muscle, you know, especially if you're detrained by stressing your body with heat. Then I also throw melatonin, large doses, first three days when I get to where I'm going, first three days when I get home. And I really don't deal that much with jet lag. As a matter of fact, I got back from Europe and, you know, past three nights, I've averaged, after getting back, seven and a half to eight hours of sleep, so feel pretty good.
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