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I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.
Article Links
- Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study (BMC Medicine)
- Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men’s Health)
- Endocrine effects of repeated sauna bathing (Acta Physiologica Scandinavica)
- Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference? (The International Journal on the Biology of Stress)
- Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study (Medical Principles and Practice)
- Local hyperthermia therapy induces browning of white fat and treats obesity (Cell)
Timestamps
Timestamp links will redirect to YouTube.
- 00:00:00 Heat & Health
- 00:03:37 Momentous Supplements
- 00:04:52 The Brain-Body Contract
- 00:05:46 LMNT, InsideTracker, ROKA
- 00:09:31 Body Shell Temperature vs. Body Core Temperature
- 00:13:28 Thermal Regulation, Hyperthermia
- 00:17:36 Heat Removal Circuits, Pre-Optic Hypothalamus (POA)
- 00:26:30 Protocols & Benefits of Deliberate Heat Exposure
- 00:33:37 Tools & Conditions for Deliberate Heat Exposure
- 00:38:47 Deliberate Heat Exposure, Cortisol & Cardiovascular Health
- 00:44:50 Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation
- 00:47:56 Longevity & Heat Exposure, FOXO3
- 00:52:30 Deliberate Cold & Heat Exposure & Metabolism
- 00:54:48 Deliberate Heat Exposure & Growth Hormone
- 01:04:32 Parameters for Heat & Cold Exposure
- 01:08:26 Circadian Rhythm & Body Temperature, Cold & Heat Exposure
- 01:12:00 Heat Exposure & Growth Hormone
- 01:16:20 Tool: Hydration & Sauna
- 01:17:10 Heat, Endorphins & Dynorphins, Mood
- 01:28:44 Tool: Glabrous Skin To Heat or Cool
- 01:35:33 Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism
- 01:47:00 Hormesis/Mitohormesis & Heat/Cold Exposure
- 01:49:11 Benefits of Heat Exposure
- 01:51:10 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter