In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.
I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.
Read the show notes at <a href="https://www.hubermanlab.com/episode/essentials-benefits-of-sauna-and-deliberate-heat-exposure">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
Timestamps
(00:00:00) Heat Exposure
(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia
(00:02:24) Body & Brain Circuit to Heat Up & Cool Down
(00:05:31) Sponsor: AG1
(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency
(00:112:09) Sauna Types, Alternatives to Sauna
(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast
(00:17:38) Sponsor: LMNT
(00:19:10) Heat Shock Protein Activation & Sauna
(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits
(00:24:21) Sauna & Increase Growth Hormone
(00:30:18) Sponsor: Eight Sleep
(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration
(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins
<a href="https://www.hubermanlab.com/disclaimer">(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing</a>
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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