Essentials: Benefits of Sauna & Deliberate Heat Exposure
3/12/202644 mintranscribing
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and
0:05actionable science -based tools for mental health, physical health, and performance.
0:05actionable science -based tools for mental health, physical health, and performance.
0:05actionable science -based tools for mental health, physical health, and performance.
0:05actionable science -based tools for mental health, physical health, and performance.
0:05actionable science -based tools for mental health, physical health, and performance.
0:05actionable science -based tools for mental health, physical health, and performance.
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of
0:16Medicine. Today, we are talking about the science of heat.
0:16Medicine. Today, we are talking about the science of heat.
0:16Medicine. Today, we are talking about the science of heat.
0:16Medicine. Today, we are talking about the science of heat.
0:16Medicine. Today, we are talking about the science of heat.
0:16Medicine. Today, we are talking about the science of heat.
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:20Heat is a remarkable stimulus, meaning when we are in a hot environment, it has
0:25a profound effect on our biology.
0:25a profound effect on our biology.
0:25a profound effect on our biology.
0:25a profound effect on our biology.
0:25a profound effect on our biology.
0:25a profound effect on our biology.
0:27So we're going to talk about the science of heat and heating, both in terms
0:27So we're going to talk about the science of heat and heating, both in terms
0:27So we're going to talk about the science of heat and heating, both in terms
0:27So we're going to talk about the science of heat and heating, both in terms
0:27So we're going to talk about the science of heat and heating, both in terms
0:27So we're going to talk about the science of heat and heating, both in terms
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:32of their mechanisms, and as I know many of you are interested in, the tools
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:36related to the use of heat, things like sauna, how often to do sauna, how
0:41long to be in the sauna, how hot to be in the sauna for particular
0:41long to be in the sauna, how hot to be in the sauna for particular
0:41long to be in the sauna, how hot to be in the sauna for particular
0:41long to be in the sauna, how hot to be in the sauna for particular
0:41long to be in the sauna, how hot to be in the sauna for particular
0:41long to be in the sauna, how hot to be in the sauna for particular
0:45goals and outcomes. We heat up two ways.
0:45goals and outcomes. We heat up two ways.
0:45goals and outcomes. We heat up two ways.
0:45goals and outcomes. We heat up two ways.
0:45goals and outcomes. We heat up two ways.
0:45goals and outcomes. We heat up two ways.
0:49We heat up from the outside, meaning the things that we come into contact with,
0:49We heat up from the outside, meaning the things that we come into contact with,
0:49We heat up from the outside, meaning the things that we come into contact with,
0:49We heat up from the outside, meaning the things that we come into contact with,
0:49We heat up from the outside, meaning the things that we come into contact with,
0:49We heat up from the outside, meaning the things that we come into contact with,
0:54the clothing that we put on our body, whether or not there's heat in the
0:54the clothing that we put on our body, whether or not there's heat in the
0:54the clothing that we put on our body, whether or not there's heat in the
0:54the clothing that we put on our body, whether or not there's heat in the
0:54the clothing that we put on our body, whether or not there's heat in the
0:54the clothing that we put on our body, whether or not there's heat in the
0:58room or whether or not it's cold outside or cold in a room, and we
0:58room or whether or not it's cold outside or cold in a room, and we
0:58room or whether or not it's cold outside or cold in a room, and we
0:58room or whether or not it's cold outside or cold in a room, and we
0:58room or whether or not it's cold outside or cold in a room, and we
0:58room or whether or not it's cold outside or cold in a room, and we
1:02heat up from the inside.
1:02heat up from the inside.
1:02heat up from the inside.
1:02heat up from the inside.
1:02heat up from the inside.
1:02heat up from the inside.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:04At every point across your entire lifespan, you have two distinct temperatures.
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:09One is the temperature on your skin, what scientists call your shell, and the temperature
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:15of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
1:20It is vitally important to understand that you have those two temperatures and that your
1:20It is vitally important to understand that you have those two temperatures and that your
1:20It is vitally important to understand that you have those two temperatures and that your
1:20It is vitally important to understand that you have those two temperatures and that your
1:20It is vitally important to understand that you have those two temperatures and that your
1:20It is vitally important to understand that you have those two temperatures and that your
1:25brain is constantly sending out signals to your body as to whether or not it
1:25brain is constantly sending out signals to your body as to whether or not it
1:25brain is constantly sending out signals to your body as to whether or not it
1:25brain is constantly sending out signals to your body as to whether or not it
1:25brain is constantly sending out signals to your body as to whether or not it
1:25brain is constantly sending out signals to your body as to whether or not it
1:29should heat up or cool down depending on the temperature of the shell.
1:29should heat up or cool down depending on the temperature of the shell.
1:29should heat up or cool down depending on the temperature of the shell.
1:29should heat up or cool down depending on the temperature of the shell.
1:29should heat up or cool down depending on the temperature of the shell.
1:29should heat up or cool down depending on the temperature of the shell.
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:34So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:39important to understand not just the stimulus, how hot something is, how long you're in
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:44a sauna, et cetera, but the effect that has on your shell and on your
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:49core. If you can understand that, you can design protocols that are literally perfect for
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:54your goals. A brief warning now and another brief warning later, anytime you're talking about
1:59heating up your body, you need to be very cautious because unlike cooling down where
1:59heating up your body, you need to be very cautious because unlike cooling down where
1:59heating up your body, you need to be very cautious because unlike cooling down where
1:59heating up your body, you need to be very cautious because unlike cooling down where
1:59heating up your body, you need to be very cautious because unlike cooling down where
1:59heating up your body, you need to be very cautious because unlike cooling down where
2:05you have a fairly broad range of cold temperatures that you can go into before
2:05you have a fairly broad range of cold temperatures that you can go into before
2:05you have a fairly broad range of cold temperatures that you can go into before
2:05you have a fairly broad range of cold temperatures that you can go into before
2:05you have a fairly broad range of cold temperatures that you can go into before
2:05you have a fairly broad range of cold temperatures that you can go into before
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:08it's damaging to... Well, you don't get to heat up the brain and body very
2:13much before you start getting into the realm of neuron damage and neurons in the
2:13much before you start getting into the realm of neuron damage and neurons in the
2:13much before you start getting into the realm of neuron damage and neurons in the
2:13much before you start getting into the realm of neuron damage and neurons in the
2:13much before you start getting into the realm of neuron damage and neurons in the
2:13much before you start getting into the realm of neuron damage and neurons in the
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:18central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
2:22So hyperthermia is a serious thing to avoid.
2:22So hyperthermia is a serious thing to avoid.
2:22So hyperthermia is a serious thing to avoid.
2:22So hyperthermia is a serious thing to avoid.
2:22So hyperthermia is a serious thing to avoid.
2:22So hyperthermia is a serious thing to avoid.
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:24There's a very basic circuit, meaning neurons that exist in the skin, in the brain,
2:30and in the body that communicate with one another that allow you to heat up
2:30and in the body that communicate with one another that allow you to heat up
2:30and in the body that communicate with one another that allow you to heat up
2:30and in the body that communicate with one another that allow you to heat up
2:30and in the body that communicate with one another that allow you to heat up
2:30and in the body that communicate with one another that allow you to heat up
2:34if you need to and cool down if you need to.
2:34if you need to and cool down if you need to.
2:34if you need to and cool down if you need to.
2:34if you need to and cool down if you need to.
2:34if you need to and cool down if you need to.
2:34if you need to and cool down if you need to.
2:36Once you understand this circuit and the way it's structured, then you are going to
2:36Once you understand this circuit and the way it's structured, then you are going to
2:36Once you understand this circuit and the way it's structured, then you are going to
2:36Once you understand this circuit and the way it's structured, then you are going to
2:36Once you understand this circuit and the way it's structured, then you are going to
2:36Once you understand this circuit and the way it's structured, then you are going to
2:41be in a great position to use the tools related to heating.
2:41be in a great position to use the tools related to heating.
2:41be in a great position to use the tools related to heating.
2:41be in a great position to use the tools related to heating.
2:41be in a great position to use the tools related to heating.
2:41be in a great position to use the tools related to heating.
2:43So here's how this circuit is structured.
2:43So here's how this circuit is structured.
2:43So here's how this circuit is structured.
2:43So here's how this circuit is structured.
2:43So here's how this circuit is structured.
2:43So here's how this circuit is structured.
2:45You have this shell, which is basically skin.
2:45You have this shell, which is basically skin.
2:45You have this shell, which is basically skin.
2:45You have this shell, which is basically skin.
2:45You have this shell, which is basically skin.
2:45You have this shell, which is basically skin.
2:48And within the skin, you have neurons, nerve cells.
2:48And within the skin, you have neurons, nerve cells.
2:48And within the skin, you have neurons, nerve cells.
2:48And within the skin, you have neurons, nerve cells.
2:48And within the skin, you have neurons, nerve cells.
2:48And within the skin, you have neurons, nerve cells.
2:51Those nerve cells have channels or receptors on them.
2:51Those nerve cells have channels or receptors on them.
2:51Those nerve cells have channels or receptors on them.
2:51Those nerve cells have channels or receptors on them.
2:51Those nerve cells have channels or receptors on them.
2:51Those nerve cells have channels or receptors on them.
2:55They're called trip channels. There are some other ones as well, which basically sense changes
2:55They're called trip channels. There are some other ones as well, which basically sense changes
2:55They're called trip channels. There are some other ones as well, which basically sense changes
2:55They're called trip channels. There are some other ones as well, which basically sense changes
2:55They're called trip channels. There are some other ones as well, which basically sense changes
2:55They're called trip channels. There are some other ones as well, which basically sense changes
3:00in heat. So if I were to put a hot object on your hand or
3:00in heat. So if I were to put a hot object on your hand or
3:00in heat. So if I were to put a hot object on your hand or
3:00in heat. So if I were to put a hot object on your hand or
3:00in heat. So if I were to put a hot object on your hand or
3:00in heat. So if I were to put a hot object on your hand or
3:04your arm, or for instance, if I were to put a hot object on your
3:04your arm, or for instance, if I were to put a hot object on your
3:04your arm, or for instance, if I were to put a hot object on your
3:04your arm, or for instance, if I were to put a hot object on your
3:04your arm, or for instance, if I were to put a hot object on your
3:04your arm, or for instance, if I were to put a hot object on your
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:08hand or arm and then remove that hot object, those neurons would respond to that.
3:13They would send electrical signals into your spinal cord.
3:13They would send electrical signals into your spinal cord.
3:13They would send electrical signals into your spinal cord.
3:13They would send electrical signals into your spinal cord.
3:13They would send electrical signals into your spinal cord.
3:13They would send electrical signals into your spinal cord.
3:16And that's where the next station of the circuit resides.
3:16And that's where the next station of the circuit resides.
3:16And that's where the next station of the circuit resides.
3:16And that's where the next station of the circuit resides.
3:16And that's where the next station of the circuit resides.
3:16And that's where the next station of the circuit resides.
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:18In your spinal cord, you've got a little cluster of neurons that exists at the
3:22top part of your spinal cord called the dorsal horn.
3:22top part of your spinal cord called the dorsal horn.
3:22top part of your spinal cord called the dorsal horn.
3:22top part of your spinal cord called the dorsal horn.
3:22top part of your spinal cord called the dorsal horn.
3:22top part of your spinal cord called the dorsal horn.
3:26The name again doesn't matter.
3:26The name again doesn't matter.
3:26The name again doesn't matter.
3:26The name again doesn't matter.
3:26The name again doesn't matter.
3:26The name again doesn't matter.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:27And those neurons specifically relay heat information up to another area of your brain.
3:32Now here's where we get into some fancy names.
3:32Now here's where we get into some fancy names.
3:32Now here's where we get into some fancy names.
3:32Now here's where we get into some fancy names.
3:32Now here's where we get into some fancy names.
3:32Now here's where we get into some fancy names.
3:34It's the lateral parabrachial area.
3:34It's the lateral parabrachial area.
3:34It's the lateral parabrachial area.
3:34It's the lateral parabrachial area.
3:34It's the lateral parabrachial area.
3:34It's the lateral parabrachial area.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:37You don't need to know lateral parabrachial area, but it's a relay station.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:40The lateral parabrachial area sends electrical signals to the POA.
3:45And I would like you to know POA.
3:45And I would like you to know POA.
3:45And I would like you to know POA.
3:45And I would like you to know POA.
3:45And I would like you to know POA.
3:45And I would like you to know POA.
3:47The POA stands for pre -optic area.
3:47The POA stands for pre -optic area.
3:47The POA stands for pre -optic area.
3:47The POA stands for pre -optic area.
3:47The POA stands for pre -optic area.
3:47The POA stands for pre -optic area.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:50Neurons in the pre -optic area basically reside over the roof of your mouth.
3:54These are neurons within the hypothalamus.
3:54These are neurons within the hypothalamus.
3:54These are neurons within the hypothalamus.
3:54These are neurons within the hypothalamus.
3:54These are neurons within the hypothalamus.
3:54These are neurons within the hypothalamus.
3:56And neurons in the pre -optic area have the ability to send signals out to
3:56And neurons in the pre -optic area have the ability to send signals out to
3:56And neurons in the pre -optic area have the ability to send signals out to
3:56And neurons in the pre -optic area have the ability to send signals out to
3:56And neurons in the pre -optic area have the ability to send signals out to
3:56And neurons in the pre -optic area have the ability to send signals out to
4:03the rest of your brain and body to get you to heat up and actually
4:03the rest of your brain and body to get you to heat up and actually
4:03the rest of your brain and body to get you to heat up and actually
4:03the rest of your brain and body to get you to heat up and actually
4:03the rest of your brain and body to get you to heat up and actually
4:03the rest of your brain and body to get you to heat up and actually
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:07to change your behavior. So there are all these different mechanisms by which we dump
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:11heat. Some of those are purely physiological, below our conscious control, things like sweating, which
4:18you can't just make yourself sweat.
4:18you can't just make yourself sweat.
4:18you can't just make yourself sweat.
4:18you can't just make yourself sweat.
4:18you can't just make yourself sweat.
4:18you can't just make yourself sweat.
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:20on demand. Maybe you can through a set of stressful thoughts, but you can't just
4:24make yourself sweat. That is autonomic.
4:24make yourself sweat. That is autonomic.
4:24make yourself sweat. That is autonomic.
4:24make yourself sweat. That is autonomic.
4:24make yourself sweat. That is autonomic.
4:24make yourself sweat. That is autonomic.
4:27It's below your conscious control.
4:27It's below your conscious control.
4:27It's below your conscious control.
4:27It's below your conscious control.
4:27It's below your conscious control.
4:27It's below your conscious control.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:29Things like vasodilation, the dilation of your veins in particular and capillaries in particular.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:36And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:42And the lethargy, the kind of tiredness that we feel on a really hot day,
4:46that's also controlled by this circuit that I just described.
4:46that's also controlled by this circuit that I just described.
4:46that's also controlled by this circuit that I just described.
4:46that's also controlled by this circuit that I just described.
4:46that's also controlled by this circuit that I just described.
4:46that's also controlled by this circuit that I just described.
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:49The impulse to get yourself out of a very hot environment is the consequence of
4:54the POA communicating with your amygdala.
4:54the POA communicating with your amygdala.
4:54the POA communicating with your amygdala.
4:54the POA communicating with your amygdala.
4:54the POA communicating with your amygdala.
4:54the POA communicating with your amygdala.
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
4:57And the amygdala then in turn activating your adrenal glands, which sit right above your
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:01kidneys, the release of adrenaline, and this feeling of agitation, like you want to move.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:06Usually you want to move out of whatever hot environment you happen to be in.
5:10So now you know the circuit.
5:10So now you know the circuit.
5:10So now you know the circuit.
5:10So now you know the circuit.
5:10So now you know the circuit.
5:10So now you know the circuit.
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:11Again, it's simple. It goes from skin to spinal cord, one brain area to another
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:15brain area. That's the key one in this discussion, which is the POA, the preoptic
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:19area. If you can conceptualize that circuit, or if you can even just understand what
5:23I just said, even at a top contour level, you're going to be in a
5:23I just said, even at a top contour level, you're going to be in a
5:23I just said, even at a top contour level, you're going to be in a
5:23I just said, even at a top contour level, you're going to be in a
5:23I just said, even at a top contour level, you're going to be in a
5:23I just said, even at a top contour level, you're going to be in a
5:27great position to understand the rest of the information and the tools that follow.
5:27great position to understand the rest of the information and the tools that follow.
5:27great position to understand the rest of the information and the tools that follow.
5:27great position to understand the rest of the information and the tools that follow.
5:27great position to understand the rest of the information and the tools that follow.
5:27great position to understand the rest of the information and the tools that follow.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:31As many of you know, I've been taking AG1 for nearly 15 years now.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:35I discovered it way back in 2012, long before I ever had a podcast.
5:39And I've been taking it every day since the reason I started taking it.
5:39And I've been taking it every day since the reason I started taking it.
5:39And I've been taking it every day since the reason I started taking it.
5:39And I've been taking it every day since the reason I started taking it.
5:39And I've been taking it every day since the reason I started taking it.
5:39And I've been taking it every day since the reason I started taking it.
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:43And the reason I still take it is because AG1 is to my knowledge, the
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:47highest quality and most comprehensive of the foundational nutritional supplements on the market.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:51It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop.
5:57That's easy to drink. And it tastes great.
5:57That's easy to drink. And it tastes great.
5:57That's easy to drink. And it tastes great.
5:57That's easy to drink. And it tastes great.
5:57That's easy to drink. And it tastes great.
5:57That's easy to drink. And it tastes great.
5:59It's designed to support things like gut health, immune health, and overall energy.
5:59It's designed to support things like gut health, immune health, and overall energy.
5:59It's designed to support things like gut health, immune health, and overall energy.
5:59It's designed to support things like gut health, immune health, and overall energy.
5:59It's designed to support things like gut health, immune health, and overall energy.
5:59It's designed to support things like gut health, immune health, and overall energy.
6:04And it does so by helping to fill any gaps you might have in your
6:04And it does so by helping to fill any gaps you might have in your
6:04And it does so by helping to fill any gaps you might have in your
6:04And it does so by helping to fill any gaps you might have in your
6:04And it does so by helping to fill any gaps you might have in your
6:04And it does so by helping to fill any gaps you might have in your
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:07daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods.
6:11I certainly do that every day.
6:11I certainly do that every day.
6:11I certainly do that every day.
6:11I certainly do that every day.
6:11I certainly do that every day.
6:11I certainly do that every day.
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:13But I'm often asked if you could take just one supplement, what would that supplement
6:17be? And my answer is always AG1, because it has just been oh so critical
6:17be? And my answer is always AG1, because it has just been oh so critical
6:17be? And my answer is always AG1, because it has just been oh so critical
6:17be? And my answer is always AG1, because it has just been oh so critical
6:17be? And my answer is always AG1, because it has just been oh so critical
6:17be? And my answer is always AG1, because it has just been oh so critical
6:21to supporting all aspects of my physical health, mental health, and performance.
6:21to supporting all aspects of my physical health, mental health, and performance.
6:21to supporting all aspects of my physical health, mental health, and performance.
6:21to supporting all aspects of my physical health, mental health, and performance.
6:21to supporting all aspects of my physical health, mental health, and performance.
6:21to supporting all aspects of my physical health, mental health, and performance.
6:25I know this from my own experience with AG1, and I continually hear this from
6:25I know this from my own experience with AG1, and I continually hear this from
6:25I know this from my own experience with AG1, and I continually hear this from
6:25I know this from my own experience with AG1, and I continually hear this from
6:25I know this from my own experience with AG1, and I continually hear this from
6:25I know this from my own experience with AG1, and I continually hear this from
6:29other people who use AG1 daily.
6:29other people who use AG1 daily.
6:29other people who use AG1 daily.
6:29other people who use AG1 daily.
6:29other people who use AG1 daily.
6:29other people who use AG1 daily.
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:31If you would like to try AG1, you can go to drinkag1 .com slash Huberman
6:36to get a special offer.
6:36to get a special offer.
6:36to get a special offer.
6:36to get a special offer.
6:36to get a special offer.
6:36to get a special offer.
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:38For a limited time, AG1 is giving away six free travel packs of AG1 and
6:42a bottle of vitamin D3K2 with your subscription.
6:42a bottle of vitamin D3K2 with your subscription.
6:42a bottle of vitamin D3K2 with your subscription.
6:42a bottle of vitamin D3K2 with your subscription.
6:42a bottle of vitamin D3K2 with your subscription.
6:42a bottle of vitamin D3K2 with your subscription.
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:45Again, that's drinkag1 with the numeral one .com slash Huberman to get six free travel
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:51packs and a bottle of vitamin D3K2 with your subscription.
6:54The use of deliberate heat exposure can be a very powerful way to improve health
6:54The use of deliberate heat exposure can be a very powerful way to improve health
6:54The use of deliberate heat exposure can be a very powerful way to improve health
6:54The use of deliberate heat exposure can be a very powerful way to improve health
6:54The use of deliberate heat exposure can be a very powerful way to improve health
6:54The use of deliberate heat exposure can be a very powerful way to improve health
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:00and longevity. There's a wonderful study on this that was published in 2018 that includes
7:06a lot of data from a lot of participants in a lot of different conditions.
7:06a lot of data from a lot of participants in a lot of different conditions.
7:06a lot of data from a lot of participants in a lot of different conditions.
7:06a lot of data from a lot of participants in a lot of different conditions.
7:06a lot of data from a lot of participants in a lot of different conditions.
7:06a lot of data from a lot of participants in a lot of different conditions.
7:10For instance, people that only did sauna once versus two to three times a week
7:10For instance, people that only did sauna once versus two to three times a week
7:10For instance, people that only did sauna once versus two to three times a week
7:10For instance, people that only did sauna once versus two to three times a week
7:10For instance, people that only did sauna once versus two to three times a week
7:10For instance, people that only did sauna once versus two to three times a week
7:13versus four to seven times a week and so on and compares all those.
7:13versus four to seven times a week and so on and compares all those.
7:13versus four to seven times a week and so on and compares all those.
7:13versus four to seven times a week and so on and compares all those.
7:13versus four to seven times a week and so on and compares all those.
7:13versus four to seven times a week and so on and compares all those.
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:17The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:23Improves Risk Prediction in Men and Women, a Prospective Cohort Study.
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:28This is one of several papers that clearly demonstrate that regular use of sauna or
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:34other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to
7:41other events, things like stroke and other things that basically can kill us.
7:41other events, things like stroke and other things that basically can kill us.
7:41other events, things like stroke and other things that basically can kill us.
7:41other events, things like stroke and other things that basically can kill us.
7:41other events, things like stroke and other things that basically can kill us.
7:41other events, things like stroke and other things that basically can kill us.
7:46What I like so much about this and the related studies is that they involve
7:46What I like so much about this and the related studies is that they involve
7:46What I like so much about this and the related studies is that they involve
7:46What I like so much about this and the related studies is that they involve
7:46What I like so much about this and the related studies is that they involve
7:46What I like so much about this and the related studies is that they involve
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:50a lot of participants. So for instance, in this particular paper, which was published in
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
7:53BMC Medicine, they looked at a sample of 1 ,688 participants who had a mean
8:00age of 63, but there was a range of ages around 63 and of whom
8:00age of 63, but there was a range of ages around 63 and of whom
8:00age of 63, but there was a range of ages around 63 and of whom
8:00age of 63, but there was a range of ages around 63 and of whom
8:00age of 63, but there was a range of ages around 63 and of whom
8:00age of 63, but there was a range of ages around 63 and of whom
8:0551 .4 % were women, the rest were men.
8:0551 .4 % were women, the rest were men.
8:0551 .4 % were women, the rest were men.
8:0551 .4 % were women, the rest were men.
8:0551 .4 % were women, the rest were men.
8:0551 .4 % were women, the rest were men.
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:08So it's a pretty nicely varied study in terms of the populations that they looked
8:12at. Basically what they found was the more often that people do sauna, the better
8:12at. Basically what they found was the more often that people do sauna, the better
8:12at. Basically what they found was the more often that people do sauna, the better
8:12at. Basically what they found was the more often that people do sauna, the better
8:12at. Basically what they found was the more often that people do sauna, the better
8:12at. Basically what they found was the more often that people do sauna, the better
8:18their health is and the lower the likelihood they will die from some sort of
8:18their health is and the lower the likelihood they will die from some sort of
8:18their health is and the lower the likelihood they will die from some sort of
8:18their health is and the lower the likelihood they will die from some sort of
8:18their health is and the lower the likelihood they will die from some sort of
8:18their health is and the lower the likelihood they will die from some sort of
8:22cardiovascular event. Now, what do we mean by sauna?
8:22cardiovascular event. Now, what do we mean by sauna?
8:22cardiovascular event. Now, what do we mean by sauna?
8:22cardiovascular event. Now, what do we mean by sauna?
8:22cardiovascular event. Now, what do we mean by sauna?
8:22cardiovascular event. Now, what do we mean by sauna?
8:25We need to define some of the parameters around sauna.
8:25We need to define some of the parameters around sauna.
8:25We need to define some of the parameters around sauna.
8:25We need to define some of the parameters around sauna.
8:25We need to define some of the parameters around sauna.
8:25We need to define some of the parameters around sauna.
8:28And I promise to provide you some alternative ways to access some of the health
8:28And I promise to provide you some alternative ways to access some of the health
8:28And I promise to provide you some alternative ways to access some of the health
8:28And I promise to provide you some alternative ways to access some of the health
8:28And I promise to provide you some alternative ways to access some of the health
8:28And I promise to provide you some alternative ways to access some of the health
8:33benefits that were observed in this and related studies without the need to have a
8:33benefits that were observed in this and related studies without the need to have a
8:33benefits that were observed in this and related studies without the need to have a
8:33benefits that were observed in this and related studies without the need to have a
8:33benefits that were observed in this and related studies without the need to have a
8:33benefits that were observed in this and related studies without the need to have a
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:37sauna. Because I do realize that a lot of people don't have access to sauna.
8:41First off, the temperature range...
8:41First off, the temperature range...
8:41First off, the temperature range...
8:41First off, the temperature range...
8:41First off, the temperature range...
8:41First off, the temperature range...
8:43that were used in this study and pretty much all the studies that I'm going
8:43that were used in this study and pretty much all the studies that I'm going
8:43that were used in this study and pretty much all the studies that I'm going
8:43that were used in this study and pretty much all the studies that I'm going
8:43that were used in this study and pretty much all the studies that I'm going
8:43that were used in this study and pretty much all the studies that I'm going
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:46to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:53Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
8:59So somewhere in that range.
8:59So somewhere in that range.
8:59So somewhere in that range.
8:59So somewhere in that range.
8:59So somewhere in that range.
8:59So somewhere in that range.
9:01How hot should you make the sauna or the environment that you get into should
9:01How hot should you make the sauna or the environment that you get into should
9:01How hot should you make the sauna or the environment that you get into should
9:01How hot should you make the sauna or the environment that you get into should
9:01How hot should you make the sauna or the environment that you get into should
9:01How hot should you make the sauna or the environment that you get into should
9:05you decide to use these tools?
9:05you decide to use these tools?
9:05you decide to use these tools?
9:05you decide to use these tools?
9:05you decide to use these tools?
9:05you decide to use these tools?
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:06Well, that will depend on your tolerance for heat, how heat adapted you are.
9:12Yes, some people are better at sweating than others.
9:12Yes, some people are better at sweating than others.
9:12Yes, some people are better at sweating than others.
9:12Yes, some people are better at sweating than others.
9:12Yes, some people are better at sweating than others.
9:12Yes, some people are better at sweating than others.
9:14And over time, we all get better at sweating.
9:14And over time, we all get better at sweating.
9:14And over time, we all get better at sweating.
9:14And over time, we all get better at sweating.
9:14And over time, we all get better at sweating.
9:14And over time, we all get better at sweating.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:16Meaning if you go into the sauna more frequently, you become a better sweater.
9:20Not a sweater you wear, but the verb sweater.
9:20Not a sweater you wear, but the verb sweater.
9:20Not a sweater you wear, but the verb sweater.
9:20Not a sweater you wear, but the verb sweater.
9:20Not a sweater you wear, but the verb sweater.
9:20Not a sweater you wear, but the verb sweater.
9:23You get better at sweating, at dumping heat through the loss of water.
9:23You get better at sweating, at dumping heat through the loss of water.
9:23You get better at sweating, at dumping heat through the loss of water.
9:23You get better at sweating, at dumping heat through the loss of water.
9:23You get better at sweating, at dumping heat through the loss of water.
9:23You get better at sweating, at dumping heat through the loss of water.
9:27So it's going to depend.
9:27So it's going to depend.
9:27So it's going to depend.
9:27So it's going to depend.
9:27So it's going to depend.
9:27So it's going to depend.
9:29I recommend starting on the lower end of the temperature scale.
9:29I recommend starting on the lower end of the temperature scale.
9:29I recommend starting on the lower end of the temperature scale.
9:29I recommend starting on the lower end of the temperature scale.
9:29I recommend starting on the lower end of the temperature scale.
9:29I recommend starting on the lower end of the temperature scale.
9:32And if that's too hot for you, that you even lower the temperature further.
9:32And if that's too hot for you, that you even lower the temperature further.
9:32And if that's too hot for you, that you even lower the temperature further.
9:32And if that's too hot for you, that you even lower the temperature further.
9:32And if that's too hot for you, that you even lower the temperature further.
9:32And if that's too hot for you, that you even lower the temperature further.
9:35Now, how long were people exposing themselves to these hot environments?
9:35Now, how long were people exposing themselves to these hot environments?
9:35Now, how long were people exposing themselves to these hot environments?
9:35Now, how long were people exposing themselves to these hot environments?
9:35Now, how long were people exposing themselves to these hot environments?
9:35Now, how long were people exposing themselves to these hot environments?
9:39Anywhere from five to 20 minutes per session.
9:39Anywhere from five to 20 minutes per session.
9:39Anywhere from five to 20 minutes per session.
9:39Anywhere from five to 20 minutes per session.
9:39Anywhere from five to 20 minutes per session.
9:39Anywhere from five to 20 minutes per session.
9:43In this particular study, they compared the effects of people that did sauna once a
9:43In this particular study, they compared the effects of people that did sauna once a
9:43In this particular study, they compared the effects of people that did sauna once a
9:43In this particular study, they compared the effects of people that did sauna once a
9:43In this particular study, they compared the effects of people that did sauna once a
9:43In this particular study, they compared the effects of people that did sauna once a
9:47week, two or three times per week, or four to seven times per week.
9:47week, two or three times per week, or four to seven times per week.
9:47week, two or three times per week, or four to seven times per week.
9:47week, two or three times per week, or four to seven times per week.
9:47week, two or three times per week, or four to seven times per week.
9:47week, two or three times per week, or four to seven times per week.
9:51What they observed was that people who went into the sauna two or three times
9:51What they observed was that people who went into the sauna two or three times
9:51What they observed was that people who went into the sauna two or three times
9:51What they observed was that people who went into the sauna two or three times
9:51What they observed was that people who went into the sauna two or three times
9:51What they observed was that people who went into the sauna two or three times
9:55per week were 27 % less likely to die of a cardiovascular event than people
9:55per week were 27 % less likely to die of a cardiovascular event than people
9:55per week were 27 % less likely to die of a cardiovascular event than people
9:55per week were 27 % less likely to die of a cardiovascular event than people
9:55per week were 27 % less likely to die of a cardiovascular event than people
9:55per week were 27 % less likely to die of a cardiovascular event than people
10:01that went into the sauna just once a week.
10:01that went into the sauna just once a week.
10:01that went into the sauna just once a week.
10:01that went into the sauna just once a week.
10:01that went into the sauna just once a week.
10:01that went into the sauna just once a week.
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:03And today we're mainly going to talk about exposures between 10 and 20 minutes at
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:08temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit, or 212 degrees
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:14Fahrenheit. And in fact, the benefits were even greater for people that were going into
10:18the sauna four to seven times per week.
10:18the sauna four to seven times per week.
10:18the sauna four to seven times per week.
10:18the sauna four to seven times per week.
10:18the sauna four to seven times per week.
10:18the sauna four to seven times per week.
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:20Those people were 50 % less likely to die of a cardiovascular event compared to
10:25people that went into the sauna just once a week.
10:25people that went into the sauna just once a week.
10:25people that went into the sauna just once a week.
10:25people that went into the sauna just once a week.
10:25people that went into the sauna just once a week.
10:25people that went into the sauna just once a week.
10:28What's particularly nice about this study and the related study is that they looked at
10:28What's particularly nice about this study and the related study is that they looked at
10:28What's particularly nice about this study and the related study is that they looked at
10:28What's particularly nice about this study and the related study is that they looked at
10:28What's particularly nice about this study and the related study is that they looked at
10:28What's particularly nice about this study and the related study is that they looked at
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:32a number of potentially confounding variables, things like whether or not people smoked, things like
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:37whether or not people were overweight, whether or not they tended to exercise or not
10:41exercise, and they were able to separate out those variables.
10:41exercise, and they were able to separate out those variables.
10:41exercise, and they were able to separate out those variables.
10:41exercise, and they were able to separate out those variables.
10:41exercise, and they were able to separate out those variables.
10:41exercise, and they were able to separate out those variables.
10:44So the percentages that I described earlier, those effects really do seem to be the
10:44So the percentages that I described earlier, those effects really do seem to be the
10:44So the percentages that I described earlier, those effects really do seem to be the
10:44So the percentages that I described earlier, those effects really do seem to be the
10:44So the percentages that I described earlier, those effects really do seem to be the
10:44So the percentages that I described earlier, those effects really do seem to be the
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:48consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
10:54like going to the gym where people are working out seven times a week and
10:54like going to the gym where people are working out seven times a week and
10:54like going to the gym where people are working out seven times a week and
10:54like going to the gym where people are working out seven times a week and
10:54like going to the gym where people are working out seven times a week and
10:54like going to the gym where people are working out seven times a week and
10:58then also happen to get into the sauna or quitting smoking right about the same
10:58then also happen to get into the sauna or quitting smoking right about the same
10:58then also happen to get into the sauna or quitting smoking right about the same
10:58then also happen to get into the sauna or quitting smoking right about the same
10:58then also happen to get into the sauna or quitting smoking right about the same
10:58then also happen to get into the sauna or quitting smoking right about the same
11:01time they adopt a sauna protocol, these sorts of things.
11:01time they adopt a sauna protocol, these sorts of things.
11:01time they adopt a sauna protocol, these sorts of things.
11:01time they adopt a sauna protocol, these sorts of things.
11:01time they adopt a sauna protocol, these sorts of things.
11:01time they adopt a sauna protocol, these sorts of things.
11:04And now there have been additional analyses of the use of sauna for improving health,
11:04And now there have been additional analyses of the use of sauna for improving health,
11:04And now there have been additional analyses of the use of sauna for improving health,
11:04And now there have been additional analyses of the use of sauna for improving health,
11:04And now there have been additional analyses of the use of sauna for improving health,
11:04And now there have been additional analyses of the use of sauna for improving health,
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:09or I should say for offsetting mortality that have found that it's not just reductions
11:15in cardiovascular events, but so -called all -cause mortality.
11:15in cardiovascular events, but so -called all -cause mortality.
11:15in cardiovascular events, but so -called all -cause mortality.
11:15in cardiovascular events, but so -called all -cause mortality.
11:15in cardiovascular events, but so -called all -cause mortality.
11:15in cardiovascular events, but so -called all -cause mortality.
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:18This is kind of medical geek speak for saying how likely are you or somebody
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:24to die from a cardiovascular event, but maybe also from some other event, some other
11:29health -related event like cancer or something of that sort.
11:29health -related event like cancer or something of that sort.
11:29health -related event like cancer or something of that sort.
11:29health -related event like cancer or something of that sort.
11:29health -related event like cancer or something of that sort.
11:29health -related event like cancer or something of that sort.
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:32And in every case, regular exposure to sauna, starting at about two or three times
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:37per week, all the way up to seven times per week, greatly improves, meaning statistically
11:43significant improvements in longevity in the sense that people are less likely to die of
11:43significant improvements in longevity in the sense that people are less likely to die of
11:43significant improvements in longevity in the sense that people are less likely to die of
11:43significant improvements in longevity in the sense that people are less likely to die of
11:43significant improvements in longevity in the sense that people are less likely to die of
11:43significant improvements in longevity in the sense that people are less likely to die of
11:50cardiovascular events and other things that kill us.
11:50cardiovascular events and other things that kill us.
11:50cardiovascular events and other things that kill us.
11:50cardiovascular events and other things that kill us.
11:50cardiovascular events and other things that kill us.
11:50cardiovascular events and other things that kill us.
11:53You don't have to use a sauna in order to get these benefits.
11:53You don't have to use a sauna in order to get these benefits.
11:53You don't have to use a sauna in order to get these benefits.
11:53You don't have to use a sauna in order to get these benefits.
11:53You don't have to use a sauna in order to get these benefits.
11:53You don't have to use a sauna in order to get these benefits.
11:57It is simply a matter of making sure that your shell and your core heat
11:57It is simply a matter of making sure that your shell and your core heat
11:57It is simply a matter of making sure that your shell and your core heat
11:57It is simply a matter of making sure that your shell and your core heat
11:57It is simply a matter of making sure that your shell and your core heat
11:57It is simply a matter of making sure that your shell and your core heat
12:03up properly, not too much, not too little, but that you heat those up.
12:03up properly, not too much, not too little, but that you heat those up.
12:03up properly, not too much, not too little, but that you heat those up.
12:03up properly, not too much, not too little, but that you heat those up.
12:03up properly, not too much, not too little, but that you heat those up.
12:03up properly, not too much, not too little, but that you heat those up.
12:08So the question is, how are you heating up your environment?
12:08So the question is, how are you heating up your environment?
12:08So the question is, how are you heating up your environment?
12:08So the question is, how are you heating up your environment?
12:08So the question is, how are you heating up your environment?
12:08So the question is, how are you heating up your environment?
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:10And I realized that there are dry saunas, there are steam saunas, there are infrared
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:15saunas, there are hot tubs and there are simply rooms that you crank up the
12:21heat, okay? There are also ways in which you can increase your shell and your
12:21heat, okay? There are also ways in which you can increase your shell and your
12:21heat, okay? There are also ways in which you can increase your shell and your
12:21heat, okay? There are also ways in which you can increase your shell and your
12:21heat, okay? There are also ways in which you can increase your shell and your
12:21heat, okay? There are also ways in which you can increase your shell and your
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:25core temperature by moving around a lot and doing that wearing a lot of clothing.
12:31There's nothing special about any one of these approaches or protocols.
12:31There's nothing special about any one of these approaches or protocols.
12:31There's nothing special about any one of these approaches or protocols.
12:31There's nothing special about any one of these approaches or protocols.
12:31There's nothing special about any one of these approaches or protocols.
12:31There's nothing special about any one of these approaches or protocols.
12:35It just so happens that sauna is one of the more convenient ways to do
12:35It just so happens that sauna is one of the more convenient ways to do
12:35It just so happens that sauna is one of the more convenient ways to do
12:35It just so happens that sauna is one of the more convenient ways to do
12:35It just so happens that sauna is one of the more convenient ways to do
12:35It just so happens that sauna is one of the more convenient ways to do
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:40this. And certainly for the studies that I've talked about, not just the ones I
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:44referenced before, but all the studies that I researched looking at this episode, it makes
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:48sense why they would use sauna because it's very hard, for instance, to create conditions
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:52where if you have five people go out jogging, wearing heavy sweaters and hats, wool
12:58hats on the middle of summer, it's very hard to set up those conditions in
12:58hats on the middle of summer, it's very hard to set up those conditions in
12:58hats on the middle of summer, it's very hard to set up those conditions in
12:58hats on the middle of summer, it's very hard to set up those conditions in
12:58hats on the middle of summer, it's very hard to set up those conditions in
12:58hats on the middle of summer, it's very hard to set up those conditions in
13:01a way that's controlled for everybody.
13:01a way that's controlled for everybody.
13:01a way that's controlled for everybody.
13:01a way that's controlled for everybody.
13:01a way that's controlled for everybody.
13:01a way that's controlled for everybody.
13:03Whereas it's pretty straightforward to have.
13:03Whereas it's pretty straightforward to have.
13:03Whereas it's pretty straightforward to have.
13:03Whereas it's pretty straightforward to have.
13:03Whereas it's pretty straightforward to have.
13:03Whereas it's pretty straightforward to have.
13:05a sauna where you have one or several people just get into that one uniformly
13:05a sauna where you have one or several people just get into that one uniformly
13:05a sauna where you have one or several people just get into that one uniformly
13:05a sauna where you have one or several people just get into that one uniformly
13:05a sauna where you have one or several people just get into that one uniformly
13:05a sauna where you have one or several people just get into that one uniformly
13:08hot environment. That's a much easier study to run.
13:08hot environment. That's a much easier study to run.
13:08hot environment. That's a much easier study to run.
13:08hot environment. That's a much easier study to run.
13:08hot environment. That's a much easier study to run.
13:08hot environment. That's a much easier study to run.
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:12You could, however, immerse yourself in a hot tub or hot water bath up to
13:16your neck. That's another way to approach it.
13:16your neck. That's another way to approach it.
13:16your neck. That's another way to approach it.
13:16your neck. That's another way to approach it.
13:16your neck. That's another way to approach it.
13:16your neck. That's another way to approach it.
13:19If you didn't have access to either of those, you could also put on a
13:19If you didn't have access to either of those, you could also put on a
13:19If you didn't have access to either of those, you could also put on a
13:19If you didn't have access to either of those, you could also put on a
13:19If you didn't have access to either of those, you could also put on a
13:19If you didn't have access to either of those, you could also put on a
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:25hoodie or a wool hat and a hoodie, or you could do like the wrestlers
13:29do, and you could actually buy one of these plastic suits.
13:29do, and you could actually buy one of these plastic suits.
13:29do, and you could actually buy one of these plastic suits.
13:29do, and you could actually buy one of these plastic suits.
13:29do, and you could actually buy one of these plastic suits.
13:29do, and you could actually buy one of these plastic suits.
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:32They're literally called plastics that wrestlers or other athletes that wish to drop water weight
13:37will wear and then go jogging in that.
13:37will wear and then go jogging in that.
13:37will wear and then go jogging in that.
13:37will wear and then go jogging in that.
13:37will wear and then go jogging in that.
13:37will wear and then go jogging in that.
13:39All of those will increase your shell and your core body temperature, right?
13:39All of those will increase your shell and your core body temperature, right?
13:39All of those will increase your shell and your core body temperature, right?
13:39All of those will increase your shell and your core body temperature, right?
13:39All of those will increase your shell and your core body temperature, right?
13:39All of those will increase your shell and your core body temperature, right?
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:42Especially if you do it on a hot day, but of course, be careful, hydrate
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:44and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you
13:48can potentially die. So what happens when you get into a hot environment?
13:48can potentially die. So what happens when you get into a hot environment?
13:48can potentially die. So what happens when you get into a hot environment?
13:48can potentially die. So what happens when you get into a hot environment?
13:48can potentially die. So what happens when you get into a hot environment?
13:48can potentially die. So what happens when you get into a hot environment?
13:52What are the mechanisms that allow for the various health effects of that?
13:52What are the mechanisms that allow for the various health effects of that?
13:52What are the mechanisms that allow for the various health effects of that?
13:52What are the mechanisms that allow for the various health effects of that?
13:52What are the mechanisms that allow for the various health effects of that?
13:52What are the mechanisms that allow for the various health effects of that?
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
13:56So blood flow increases, plasma volume of your blood increases, and stroke volume.
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:01The volume of blood that is mobilized with each beat of your heart also increases,
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:08and your heart rate increases to anywhere between 100 to 150 beats per minute.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:13That general constellation of effects looks a lot like cardiovascular exercise.
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:19And in fact, for all intents and purposes, it really is cardiovascular exercise, except that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:25there isn't the mobilization in the loading of joints and limbs and things of that
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:29sort. And of course, there are additional benefits of cardiovascular exercise that relate to impact
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:35on the ground, improvements in bone density, et cetera, et cetera.
14:39But basically your heart starts beating, more blood starts circulating.
14:39But basically your heart starts beating, more blood starts circulating.
14:39But basically your heart starts beating, more blood starts circulating.
14:39But basically your heart starts beating, more blood starts circulating.
14:39But basically your heart starts beating, more blood starts circulating.
14:39But basically your heart starts beating, more blood starts circulating.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:43Your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:49And you're basically getting a cardiovascular workout in that hot environment, even if you're just
14:55sitting down. Another set of positive effects related to being in these hot environments are
14:55sitting down. Another set of positive effects related to being in these hot environments are
14:55sitting down. Another set of positive effects related to being in these hot environments are
14:55sitting down. Another set of positive effects related to being in these hot environments are
14:55sitting down. Another set of positive effects related to being in these hot environments are
14:55sitting down. Another set of positive effects related to being in these hot environments are
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:01hormone effects. Shifts in the output of hormones, both from your adrenals and possibly from
15:07the testes and ovaries, and even within the brain.
15:07the testes and ovaries, and even within the brain.
15:07the testes and ovaries, and even within the brain.
15:07the testes and ovaries, and even within the brain.
15:07the testes and ovaries, and even within the brain.
15:07the testes and ovaries, and even within the brain.
15:10One of the more striking examples of that comes from a study that was published.
15:10One of the more striking examples of that comes from a study that was published.
15:10One of the more striking examples of that comes from a study that was published.
15:10One of the more striking examples of that comes from a study that was published.
15:10One of the more striking examples of that comes from a study that was published.
15:10One of the more striking examples of that comes from a study that was published.
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:16In 2021, the title of the study is Endocrine Effects of Repeated Hot Thermal Stress
15:21and Cold Water Immersion in Young Adult Men.
15:21and Cold Water Immersion in Young Adult Men.
15:21and Cold Water Immersion in Young Adult Men.
15:21and Cold Water Immersion in Young Adult Men.
15:21and Cold Water Immersion in Young Adult Men.
15:21and Cold Water Immersion in Young Adult Men.
15:24And indeed, the study was in this case, just done on men.
15:24And indeed, the study was in this case, just done on men.
15:24And indeed, the study was in this case, just done on men.
15:24And indeed, the study was in this case, just done on men.
15:24And indeed, the study was in this case, just done on men.
15:24And indeed, the study was in this case, just done on men.
15:26I'll just briefly describe the protocol they used.
15:26I'll just briefly describe the protocol they used.
15:26I'll just briefly describe the protocol they used.
15:26I'll just briefly describe the protocol they used.
15:26I'll just briefly describe the protocol they used.
15:26I'll just briefly describe the protocol they used.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:29They had these men attend four sauna sessions of 12 minutes each.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:33So again, well within that range of five to 20 minutes, 12 minutes.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:37The temperature of those saunas was 90 to 91 degrees Celsius.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:42That's 194 degrees Fahrenheit. And they did that four times.
15:47Afterwards, they had a six minute cool down break during which they did get into
15:47Afterwards, they had a six minute cool down break during which they did get into
15:47Afterwards, they had a six minute cool down break during which they did get into
15:47Afterwards, they had a six minute cool down break during which they did get into
15:47Afterwards, they had a six minute cool down break during which they did get into
15:47Afterwards, they had a six minute cool down break during which they did get into
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:51some cool water or cold water of about 10 degrees, which is 10 degrees Celsius
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
15:57is 50 degrees Fahrenheit. And then they measured hormones at various times throughout this study,
16:02before, during, and after. The major effect of this study is a significant decrease in
16:02before, during, and after. The major effect of this study is a significant decrease in
16:02before, during, and after. The major effect of this study is a significant decrease in
16:02before, during, and after. The major effect of this study is a significant decrease in
16:02before, during, and after. The major effect of this study is a significant decrease in
16:02before, during, and after. The major effect of this study is a significant decrease in
16:07cortisol output in these subjects.
16:07cortisol output in these subjects.
16:07cortisol output in these subjects.
16:07cortisol output in these subjects.
16:07cortisol output in these subjects.
16:07cortisol output in these subjects.
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:10I think this is really interesting and important because many people suffer from acute, meaning
16:15immediate and long -term stress and are looking for ways to control their stress.
16:15immediate and long -term stress and are looking for ways to control their stress.
16:15immediate and long -term stress and are looking for ways to control their stress.
16:15immediate and long -term stress and are looking for ways to control their stress.
16:15immediate and long -term stress and are looking for ways to control their stress.
16:15immediate and long -term stress and are looking for ways to control their stress.
16:19Controlling your cortisol is tricky.
16:19Controlling your cortisol is tricky.
16:19Controlling your cortisol is tricky.
16:19Controlling your cortisol is tricky.
16:19Controlling your cortisol is tricky.
16:19Controlling your cortisol is tricky.
16:21Many people are overworked. They're overstressed.
16:21Many people are overworked. They're overstressed.
16:21Many people are overworked. They're overstressed.
16:21Many people are overworked. They're overstressed.
16:21Many people are overworked. They're overstressed.
16:21Many people are overworked. They're overstressed.
16:24For one reason or another, they're subjected to many too many stressors or their level
16:24For one reason or another, they're subjected to many too many stressors or their level
16:24For one reason or another, they're subjected to many too many stressors or their level
16:24For one reason or another, they're subjected to many too many stressors or their level
16:24For one reason or another, they're subjected to many too many stressors or their level
16:24For one reason or another, they're subjected to many too many stressors or their level
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:29of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:33level. So the protocol I described of 12 minute exposures to 90 degree environment, that's
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:39again, 90 degrees Celsius, followed by a six minute cool down break in cool water,
16:4650 degrees or so. That's pretty cold.
16:4650 degrees or so. That's pretty cold.
16:4650 degrees or so. That's pretty cold.
16:4650 degrees or so. That's pretty cold.
16:4650 degrees or so. That's pretty cold.
16:4650 degrees or so. That's pretty cold.
16:48I can imagine that you could also just take a cool shower or a cold
16:48I can imagine that you could also just take a cool shower or a cold
16:48I can imagine that you could also just take a cool shower or a cold
16:48I can imagine that you could also just take a cool shower or a cold
16:48I can imagine that you could also just take a cool shower or a cold
16:48I can imagine that you could also just take a cool shower or a cold
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:51shower afterwards. That had a very significant effect on lowering cortisol.
16:56So there you have a tool.
16:56So there you have a tool.
16:56So there you have a tool.
16:56So there you have a tool.
16:56So there you have a tool.
16:56So there you have a tool.
16:57It's not a completely zero cost tool because you need to heat the water and
16:57It's not a completely zero cost tool because you need to heat the water and
16:57It's not a completely zero cost tool because you need to heat the water and
16:57It's not a completely zero cost tool because you need to heat the water and
16:57It's not a completely zero cost tool because you need to heat the water and
16:57It's not a completely zero cost tool because you need to heat the water and
17:00you need to have access to hot and cold water, or at least hot and
17:00you need to have access to hot and cold water, or at least hot and
17:00you need to have access to hot and cold water, or at least hot and
17:00you need to have access to hot and cold water, or at least hot and
17:00you need to have access to hot and cold water, or at least hot and
17:00you need to have access to hot and cold water, or at least hot and
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:02cold contrast of some sort, but it's fairly minimal cost for most people, especially if
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:08you start getting creative about maybe taking a 12 minute jog, wearing a lot of
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:12clothing. If it's hot out, then getting into a cool shower, you might not get
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:16the same extreme or significant reduction in cortisol that was observed here with these very
17:21specific protocols, but it's likely that you would get a similar result overall.
17:21specific protocols, but it's likely that you would get a similar result overall.
17:21specific protocols, but it's likely that you would get a similar result overall.
17:21specific protocols, but it's likely that you would get a similar result overall.
17:21specific protocols, but it's likely that you would get a similar result overall.
17:21specific protocols, but it's likely that you would get a similar result overall.
17:25So if you're seeking to use sauna to...
17:25So if you're seeking to use sauna to...
17:25So if you're seeking to use sauna to...
17:25So if you're seeking to use sauna to...
17:25So if you're seeking to use sauna to...
17:25So if you're seeking to use sauna to...
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:27reduce stress. I think this is a very interesting and potentially useful research -backed protocol.
17:32And again, we will provide a link to the paper if you'd like to read
17:32And again, we will provide a link to the paper if you'd like to read
17:32And again, we will provide a link to the paper if you'd like to read
17:32And again, we will provide a link to the paper if you'd like to read
17:32And again, we will provide a link to the paper if you'd like to read
17:32And again, we will provide a link to the paper if you'd like to read
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:36more about the data. I'd like to take a quick break and acknowledge one of
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:39our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:44you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:49no sugar. Proper hydration is critical for optimal brain and body function.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:53Even a slight degree of dehydration can diminish cognitive and physical performance.
17:58It's also important that you get adequate electrolytes.
17:58It's also important that you get adequate electrolytes.
17:58It's also important that you get adequate electrolytes.
17:58It's also important that you get adequate electrolytes.
17:58It's also important that you get adequate electrolytes.
17:58It's also important that you get adequate electrolytes.
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:00The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in
18:05your body, especially your neurons or your nerve cells.
18:05your body, especially your neurons or your nerve cells.
18:05your body, especially your neurons or your nerve cells.
18:05your body, especially your neurons or your nerve cells.
18:05your body, especially your neurons or your nerve cells.
18:05your body, especially your neurons or your nerve cells.
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:08Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:12hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:17electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water
18:21when I first wake up in the morning, and I drink that basically first thing
18:21when I first wake up in the morning, and I drink that basically first thing
18:21when I first wake up in the morning, and I drink that basically first thing
18:21when I first wake up in the morning, and I drink that basically first thing
18:21when I first wake up in the morning, and I drink that basically first thing
18:21when I first wake up in the morning, and I drink that basically first thing
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:24in the morning. I'll also drink Element dissolved in water during any kind of physical
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:28exercise that I'm doing, especially on hot days when I'm sweating a lot and losing
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:32water and electrolytes. Element has a bunch of great tasting flavors.
18:36I love the raspberry. I love the citrus flavor.
18:36I love the raspberry. I love the citrus flavor.
18:36I love the raspberry. I love the citrus flavor.
18:36I love the raspberry. I love the citrus flavor.
18:36I love the raspberry. I love the citrus flavor.
18:36I love the raspberry. I love the citrus flavor.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:38Right now, Element has a limited edition lemonade flavor that is absolutely delicious.
18:43I hate to say that I love one more than all the others, but this
18:43I hate to say that I love one more than all the others, but this
18:43I hate to say that I love one more than all the others, but this
18:43I hate to say that I love one more than all the others, but this
18:43I hate to say that I love one more than all the others, but this
18:43I hate to say that I love one more than all the others, but this
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:46lemonade flavor is right up there with my favorite other one, which is raspberry or
18:49watermelon. Again, I can't pick just one flavor.
18:49watermelon. Again, I can't pick just one flavor.
18:49watermelon. Again, I can't pick just one flavor.
18:49watermelon. Again, I can't pick just one flavor.
18:49watermelon. Again, I can't pick just one flavor.
18:49watermelon. Again, I can't pick just one flavor.
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:52I love them all. If you'd like to try Element, you can go to drinkelement
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
18:55.com slash Huberman, spelled drinklmnt .com slash Huberman to claim a free Element sample pack
19:02with a purchase of any Element drink mix.
19:02with a purchase of any Element drink mix.
19:02with a purchase of any Element drink mix.
19:02with a purchase of any Element drink mix.
19:02with a purchase of any Element drink mix.
19:02with a purchase of any Element drink mix.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:04Again, that's drinkelement .com slash Huberman to claim a free sample pack.
19:09One of the more dramatic and important effects of going into a hot environment for
19:09One of the more dramatic and important effects of going into a hot environment for
19:09One of the more dramatic and important effects of going into a hot environment for
19:09One of the more dramatic and important effects of going into a hot environment for
19:09One of the more dramatic and important effects of going into a hot environment for
19:09One of the more dramatic and important effects of going into a hot environment for
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:15some period of time is the activation of so -called heat shock proteins or HSPs.
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:20Heat shock proteins are a protective mechanism in your brain and body to rescue proteins
19:26that would otherwise misfold. What do I mean by this?
19:26that would otherwise misfold. What do I mean by this?
19:26that would otherwise misfold. What do I mean by this?
19:26that would otherwise misfold. What do I mean by this?
19:26that would otherwise misfold. What do I mean by this?
19:26that would otherwise misfold. What do I mean by this?
19:30Well, most of you are familiar with the fact that if you have protein in
19:30Well, most of you are familiar with the fact that if you have protein in
19:30Well, most of you are familiar with the fact that if you have protein in
19:30Well, most of you are familiar with the fact that if you have protein in
19:30Well, most of you are familiar with the fact that if you have protein in
19:30Well, most of you are familiar with the fact that if you have protein in
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:34the kitchen, like a steak or a piece of chicken or a piece of fish
19:36and you heat it up.
19:36and you heat it up.
19:36and you heat it up.
19:36and you heat it up.
19:36and you heat it up.
19:36and you heat it up.
19:38So. It changes its texture, right?
19:38So. It changes its texture, right?
19:38So. It changes its texture, right?
19:38So. It changes its texture, right?
19:38So. It changes its texture, right?
19:38So. It changes its texture, right?
19:40Raw meat is different than cooked meat.
19:40Raw meat is different than cooked meat.
19:40Raw meat is different than cooked meat.
19:40Raw meat is different than cooked meat.
19:40Raw meat is different than cooked meat.
19:40Raw meat is different than cooked meat.
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:42Heat changes the quality of proteins, not just in terms of how they taste, but
19:47the way in which they are configured.
19:47the way in which they are configured.
19:47the way in which they are configured.
19:47the way in which they are configured.
19:47the way in which they are configured.
19:47the way in which they are configured.
19:49It changes it right down at the molecular level.
19:49It changes it right down at the molecular level.
19:49It changes it right down at the molecular level.
19:49It changes it right down at the molecular level.
19:49It changes it right down at the molecular level.
19:49It changes it right down at the molecular level.
19:51When your body goes through changes in temperature in response to hot environments or cold
19:51When your body goes through changes in temperature in response to hot environments or cold
19:51When your body goes through changes in temperature in response to hot environments or cold
19:51When your body goes through changes in temperature in response to hot environments or cold
19:51When your body goes through changes in temperature in response to hot environments or cold
19:51When your body goes through changes in temperature in response to hot environments or cold
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
19:56environments, heat shock proteins are deployed to go and rescue and prevent the changes in
20:02proteins that would be detrimental to your health.
20:02proteins that would be detrimental to your health.
20:02proteins that would be detrimental to your health.
20:02proteins that would be detrimental to your health.
20:02proteins that would be detrimental to your health.
20:02proteins that would be detrimental to your health.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:05So at least in the short term, activating heat shock proteins is a good thing.
20:09You don't want heat shock proteins to be activated for long periods of time because
20:09You don't want heat shock proteins to be activated for long periods of time because
20:09You don't want heat shock proteins to be activated for long periods of time because
20:09You don't want heat shock proteins to be activated for long periods of time because
20:09You don't want heat shock proteins to be activated for long periods of time because
20:09You don't want heat shock proteins to be activated for long periods of time because
20:12that gets to be problematic for other reasons.
20:12that gets to be problematic for other reasons.
20:12that gets to be problematic for other reasons.
20:12that gets to be problematic for other reasons.
20:12that gets to be problematic for other reasons.
20:12that gets to be problematic for other reasons.
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:15But these heat shock proteins, of which there are many varieties, basically have the job
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:19of traveling in your brain and body and making sure that cells that contain proteins
20:24that are misfolding because they got heated up too much, don't misfold.
20:24that are misfolding because they got heated up too much, don't misfold.
20:24that are misfolding because they got heated up too much, don't misfold.
20:24that are misfolding because they got heated up too much, don't misfold.
20:24that are misfolding because they got heated up too much, don't misfold.
20:24that are misfolding because they got heated up too much, don't misfold.
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:29And they also serve a protective mechanism, making sure that proteins within the cells of
20:34your brain and body don't fold in the wrong ways.
20:34your brain and body don't fold in the wrong ways.
20:34your brain and body don't fold in the wrong ways.
20:34your brain and body don't fold in the wrong ways.
20:34your brain and body don't fold in the wrong ways.
20:34your brain and body don't fold in the wrong ways.
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:38Again, I'm describing this in very general terms, but it's well -established in animal models
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:43and in humans that sauna exposure of the sort that I described earlier activates these
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:48heat shock proteins. There have been interesting studies done in humans examining some of the
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:53downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
20:59heat exposure can help protect against different forms of mortality, improve health overall, and possibly,
21:05and I want to highlight possibly, possibly extend life.
21:05and I want to highlight possibly, possibly extend life.
21:05and I want to highlight possibly, possibly extend life.
21:05and I want to highlight possibly, possibly extend life.
21:05and I want to highlight possibly, possibly extend life.
21:05and I want to highlight possibly, possibly extend life.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:10One such mechanism involves a genetic program involving a molecule called FOXO3.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:16FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
21:22DNA repair is part of the process of remaining healthy.
21:22DNA repair is part of the process of remaining healthy.
21:22DNA repair is part of the process of remaining healthy.
21:22DNA repair is part of the process of remaining healthy.
21:22DNA repair is part of the process of remaining healthy.
21:22DNA repair is part of the process of remaining healthy.
21:26You know, we'd all like to think that we're born and based on the genes
21:26You know, we'd all like to think that we're born and based on the genes
21:26You know, we'd all like to think that we're born and based on the genes
21:26You know, we'd all like to think that we're born and based on the genes
21:26You know, we'd all like to think that we're born and based on the genes
21:26You know, we'd all like to think that we're born and based on the genes
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:30we have, we are healthy, healthy, healthy, then eventually we age and then we die.
21:35But from the time we're born until the time we die, there's a constant repair
21:35But from the time we're born until the time we die, there's a constant repair
21:35But from the time we're born until the time we die, there's a constant repair
21:35But from the time we're born until the time we die, there's a constant repair
21:35But from the time we're born until the time we die, there's a constant repair
21:35But from the time we're born until the time we die, there's a constant repair
21:39of our proteins and our cells and a modification of the genes that are being
21:39of our proteins and our cells and a modification of the genes that are being
21:39of our proteins and our cells and a modification of the genes that are being
21:39of our proteins and our cells and a modification of the genes that are being
21:39of our proteins and our cells and a modification of the genes that are being
21:39of our proteins and our cells and a modification of the genes that are being
21:43expressed. You know, puberty being the most dramatic example, right?
21:43expressed. You know, puberty being the most dramatic example, right?
21:43expressed. You know, puberty being the most dramatic example, right?
21:43expressed. You know, puberty being the most dramatic example, right?
21:43expressed. You know, puberty being the most dramatic example, right?
21:43expressed. You know, puberty being the most dramatic example, right?
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:46You see a kid before puberty and after puberty, it looks like a different kid,
21:49sounds like. like a different kid, thinks like a different kid.
21:49sounds like. like a different kid, thinks like a different kid.
21:49sounds like. like a different kid, thinks like a different kid.
21:49sounds like. like a different kid, thinks like a different kid.
21:49sounds like. like a different kid, thinks like a different kid.
21:49sounds like. like a different kid, thinks like a different kid.
21:50In fact, basically is a different human being, right?
21:50In fact, basically is a different human being, right?
21:50In fact, basically is a different human being, right?
21:50In fact, basically is a different human being, right?
21:50In fact, basically is a different human being, right?
21:50In fact, basically is a different human being, right?
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:53It's not just the hormones, it's that hormones themselves have the capacity to turn on
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
21:57and turn off certain genes, literally converting certain tissues and cells in the brain and
22:02body to do entirely different things.
22:02body to do entirely different things.
22:02body to do entirely different things.
22:02body to do entirely different things.
22:02body to do entirely different things.
22:02body to do entirely different things.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:04And DNA, the stuff of genes, gets damaged in that process.
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:10FOXO3 sits upstream in a pathway related to DNA repair, and again, clearing of these
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:16senescent cells. Sauna exposure, in particular sauna exposure, two to three times, or ideally four
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:24to seven times per week, in that 80 to 100 degree Celsius range, has been
22:30shown to upregulate levels of FOXO3.
22:30shown to upregulate levels of FOXO3.
22:30shown to upregulate levels of FOXO3.
22:30shown to upregulate levels of FOXO3.
22:30shown to upregulate levels of FOXO3.
22:30shown to upregulate levels of FOXO3.
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:34FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:40or dead cells, which is known to be important for various aspects of maintaining cognition
22:45and other aspects of maintaining health.
22:45and other aspects of maintaining health.
22:45and other aspects of maintaining health.
22:45and other aspects of maintaining health.
22:45and other aspects of maintaining health.
22:45and other aspects of maintaining health.
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:48So these are the likely biological mechanisms for the improvements in lifespan, or I rather,
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
22:56I should say, these are the biological mechanisms that apparently offset some of the cardiovascular
23:02risk and other forms of mortality that were described earlier.
23:02risk and other forms of mortality that were described earlier.
23:02risk and other forms of mortality that were described earlier.
23:02risk and other forms of mortality that were described earlier.
23:02risk and other forms of mortality that were described earlier.
23:02risk and other forms of mortality that were described earlier.
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:06One especially interesting thing about FOXO3, there are individuals out there that have either additional
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:14copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:21Those people tend to be 2 .7 times more likely to live to 100 years
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:28of age or longer. So these are people that were just naturally, and fortunately for
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:32them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:38Deliberate heat exposure is one way that you can increase FOXO3 activity.
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:42There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3
23:50or specifically to activate heat shock proteins.
23:50or specifically to activate heat shock proteins.
23:50or specifically to activate heat shock proteins.
23:50or specifically to activate heat shock proteins.
23:50or specifically to activate heat shock proteins.
23:50or specifically to activate heat shock proteins.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:53Any deliberate heat exposure is likely to impact all of those mechanisms.
23:57Again, I encourage you to use this guide of 80 to 100.
23:57Again, I encourage you to use this guide of 80 to 100.
23:57Again, I encourage you to use this guide of 80 to 100.
23:57Again, I encourage you to use this guide of 80 to 100.
23:57Again, I encourage you to use this guide of 80 to 100.
23:57Again, I encourage you to use this guide of 80 to 100.
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:00100 degrees Celsius as your kind of bookends for what you can tolerate and where
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:06you want to start and eventually transition to in terms of deliberate heat exposure.
24:11And I would encourage you to use that five to 20 minutes per session for
24:11And I would encourage you to use that five to 20 minutes per session for
24:11And I would encourage you to use that five to 20 minutes per session for
24:11And I would encourage you to use that five to 20 minutes per session for
24:11And I would encourage you to use that five to 20 minutes per session for
24:11And I would encourage you to use that five to 20 minutes per session for
24:17the sauna as your rough guide of how long to remain in the sauna.
24:17the sauna as your rough guide of how long to remain in the sauna.
24:17the sauna as your rough guide of how long to remain in the sauna.
24:17the sauna as your rough guide of how long to remain in the sauna.
24:17the sauna as your rough guide of how long to remain in the sauna.
24:17the sauna as your rough guide of how long to remain in the sauna.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:21Now I'd like to talk about the use of sauna to increase growth hormone.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:25Growth hormone impacts metabolism and growth of cells and tissues of the body.
24:30It is responsible for tissue repair as well.
24:30It is responsible for tissue repair as well.
24:30It is responsible for tissue repair as well.
24:30It is responsible for tissue repair as well.
24:30It is responsible for tissue repair as well.
24:30It is responsible for tissue repair as well.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:33And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:38What I'm about to describe is a study that found dramatic, really dramatic, I should
24:45say, increases in growth hormone.
24:45say, increases in growth hormone.
24:45say, increases in growth hormone.
24:45say, increases in growth hormone.
24:45say, increases in growth hormone.
24:45say, increases in growth hormone.
24:47But I also want to emphasize that these increases in growth hormone were not of
24:47But I also want to emphasize that these increases in growth hormone were not of
24:47But I also want to emphasize that these increases in growth hormone were not of
24:47But I also want to emphasize that these increases in growth hormone were not of
24:47But I also want to emphasize that these increases in growth hormone were not of
24:47But I also want to emphasize that these increases in growth hormone were not of
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:51the sort that are observed in puberty or in infants becoming adolescents or adolescents growing
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
24:56into teenagers. Those levels of growth hormone that are associated with those massive transformations, excuse
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:02me, of body morphology of shape are far greater than the sorts that I'm talking
25:08about here. And yet, as all of us age, when we go from adolescence to
25:08about here. And yet, as all of us age, when we go from adolescence to
25:08about here. And yet, as all of us age, when we go from adolescence to
25:08about here. And yet, as all of us age, when we go from adolescence to
25:08about here. And yet, as all of us age, when we go from adolescence to
25:08about here. And yet, as all of us age, when we go from adolescence to
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:14our teenage years and then into young adulthood, but then starting in our early 30s
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:18or so, the amount of growth hormone that we secrete is greatly diminished.
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:24Normally, we would release growth hormone every night after we go to sleep, in particular,
25:28in the early part of the night when our sleep is comprised mostly of slow
25:28in the early part of the night when our sleep is comprised mostly of slow
25:28in the early part of the night when our sleep is comprised mostly of slow
25:28in the early part of the night when our sleep is comprised mostly of slow
25:28in the early part of the night when our sleep is comprised mostly of slow
25:28in the early part of the night when our sleep is comprised mostly of slow
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:32-wave sleep. As we age, less growth hormone is released during that slow -wave sleep.
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:38Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:43hormone output, which for people in their 30s, 40s, and beyond could be very useful
25:48and may also be useful for people who are just trying to stimulate the release
25:48and may also be useful for people who are just trying to stimulate the release
25:48and may also be useful for people who are just trying to stimulate the release
25:48and may also be useful for people who are just trying to stimulate the release
25:48and may also be useful for people who are just trying to stimulate the release
25:48and may also be useful for people who are just trying to stimulate the release
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:51of more growth hormone in order to, for instance, recover from exercise or stimulate fat
25:55loss or muscle growth or repair of a particular injury.
25:55loss or muscle growth or repair of a particular injury.
25:55loss or muscle growth or repair of a particular injury.
25:55loss or muscle growth or repair of a particular injury.
25:55loss or muscle growth or repair of a particular injury.
25:55loss or muscle growth or repair of a particular injury.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
25:58The title of this paper is Endocrine Effects of Repeated Sauna Bathing.
26:02And this is a paper that was published in 1986, which is some years ago,
26:02And this is a paper that was published in 1986, which is some years ago,
26:02And this is a paper that was published in 1986, which is some years ago,
26:02And this is a paper that was published in 1986, which is some years ago,
26:02And this is a paper that was published in 1986, which is some years ago,
26:02And this is a paper that was published in 1986, which is some years ago,
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:06but nonetheless serves as a basis for a lot of other studies that followed.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:10They used an... 80 degrees Celsius environment, so that's 176 degrees Fahrenheit.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:14They had subjects do this sauna for 30 minutes, four times per day.
26:19So that's two hours total in one day.
26:19So that's two hours total in one day.
26:19So that's two hours total in one day.
26:19So that's two hours total in one day.
26:19So that's two hours total in one day.
26:19So that's two hours total in one day.
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:2330 minutes in the sauna, a period of cool -down rest, 30 minutes in the
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:26sauna. Again, cool -down rest, a third and a fourth time, okay?
26:29So two hours total in this 80 degrees Celsius environment.
26:29So two hours total in this 80 degrees Celsius environment.
26:29So two hours total in this 80 degrees Celsius environment.
26:29So two hours total in this 80 degrees Celsius environment.
26:29So two hours total in this 80 degrees Celsius environment.
26:29So two hours total in this 80 degrees Celsius environment.
26:33So that's a lot, but what they observed was really quite significant.
26:33So that's a lot, but what they observed was really quite significant.
26:33So that's a lot, but what they observed was really quite significant.
26:33So that's a lot, but what they observed was really quite significant.
26:33So that's a lot, but what they observed was really quite significant.
26:33So that's a lot, but what they observed was really quite significant.
26:37And I should mention they had both male and female subjects in this study.
26:37And I should mention they had both male and female subjects in this study.
26:37And I should mention they had both male and female subjects in this study.
26:37And I should mention they had both male and female subjects in this study.
26:37And I should mention they had both male and female subjects in this study.
26:37And I should mention they had both male and female subjects in this study.
26:41And the entire study lasted a week.
26:41And the entire study lasted a week.
26:41And the entire study lasted a week.
26:41And the entire study lasted a week.
26:41And the entire study lasted a week.
26:41And the entire study lasted a week.
26:43They did this two hours of sauna exposure on day one, day three, and day
26:43They did this two hours of sauna exposure on day one, day three, and day
26:43They did this two hours of sauna exposure on day one, day three, and day
26:43They did this two hours of sauna exposure on day one, day three, and day
26:43They did this two hours of sauna exposure on day one, day three, and day
26:43They did this two hours of sauna exposure on day one, day three, and day
26:47seven of that week. And they measured a lot of different hormones.
26:47seven of that week. And they measured a lot of different hormones.
26:47seven of that week. And they measured a lot of different hormones.
26:47seven of that week. And they measured a lot of different hormones.
26:47seven of that week. And they measured a lot of different hormones.
26:47seven of that week. And they measured a lot of different hormones.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:52I'll just cut to the chase and tell you the effects on growth hormone.
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
26:56In subjects that did this two -hour -a -day, 80 -degree Celsius protocol, experienced 16
27:02-fold increases in growth hormone.
27:02-fold increases in growth hormone.
27:02-fold increases in growth hormone.
27:02-fold increases in growth hormone.
27:02-fold increases in growth hormone.
27:02-fold increases in growth hormone.
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:05So they measured growth hormone before the sauna and after the sauna, and growth hormone
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:09levels went up 16 -fold, which is obviously an enormous and, it turns out, statistically
27:15significant effect. One important caveat here.
27:15significant effect. One important caveat here.
27:15significant effect. One important caveat here.
27:15significant effect. One important caveat here.
27:15significant effect. One important caveat here.
27:15significant effect. One important caveat here.
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:19Remember earlier when I talked about people who did sauna once a week versus two
27:24to three times a week versus four to seven times a week, and the more
27:24to three times a week versus four to seven times a week, and the more
27:24to three times a week versus four to seven times a week, and the more
27:24to three times a week versus four to seven times a week, and the more
27:24to three times a week versus four to seven times a week, and the more
27:24to three times a week versus four to seven times a week, and the more
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:27often people did sauna, the less likely they were to die of cardiovascular events or
27:31other things of that sort?
27:31other things of that sort?
27:31other things of that sort?
27:31other things of that sort?
27:31other things of that sort?
27:31other things of that sort?
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:33Well, in this case, the effects of sauna exposure on growth hormone actually went down
27:39the more often that people did this deliberate heat exposure.
27:39the more often that people did this deliberate heat exposure.
27:39the more often that people did this deliberate heat exposure.
27:39the more often that people did this deliberate heat exposure.
27:39the more often that people did this deliberate heat exposure.
27:39the more often that people did this deliberate heat exposure.
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:42So as I mentioned, they did this two -hour -a -day, divided into 30 -minute
27:46sessions protocol on day one, day three, and day seven of a week.
27:46sessions protocol on day one, day three, and day seven of a week.
27:46sessions protocol on day one, day three, and day seven of a week.
27:46sessions protocol on day one, day three, and day seven of a week.
27:46sessions protocol on day one, day three, and day seven of a week.
27:46sessions protocol on day one, day three, and day seven of a week.
27:51And what they found was on day one, there was a 16 -fold increase in
27:51And what they found was on day one, there was a 16 -fold increase in
27:51And what they found was on day one, there was a 16 -fold increase in
27:51And what they found was on day one, there was a 16 -fold increase in
27:51And what they found was on day one, there was a 16 -fold increase in
27:51And what they found was on day one, there was a 16 -fold increase in
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
27:55growth hormone. On day three, however, there was still a significant effect on growth hormone
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:01as compared to before sauna, but that effect was basically cut by two -thirds.
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:07Okay? So now, instead of getting a 16 -fold increase, it was more like a
28:11three - or four -fold increase, which is still a huge increase, but not as
28:11three - or four -fold increase, which is still a huge increase, but not as
28:11three - or four -fold increase, which is still a huge increase, but not as
28:11three - or four -fold increase, which is still a huge increase, but not as
28:11three - or four -fold increase, which is still a huge increase, but not as
28:11three - or four -fold increase, which is still a huge increase, but not as
28:15great as the increase observed on day one.
28:15great as the increase observed on day one.
28:15great as the increase observed on day one.
28:15great as the increase observed on day one.
28:15great as the increase observed on day one.
28:15great as the increase observed on day one.
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:17And then on day seven, there tended to be a two, maybe a three -fold
28:22increase. but not as great as the one observed on day one.
28:22increase. but not as great as the one observed on day one.
28:22increase. but not as great as the one observed on day one.
28:22increase. but not as great as the one observed on day one.
28:22increase. but not as great as the one observed on day one.
28:22increase. but not as great as the one observed on day one.
28:25The fact that that result diminished over time either means that the circuit was not
28:25The fact that that result diminished over time either means that the circuit was not
28:25The fact that that result diminished over time either means that the circuit was not
28:25The fact that that result diminished over time either means that the circuit was not
28:25The fact that that result diminished over time either means that the circuit was not
28:25The fact that that result diminished over time either means that the circuit was not
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:30as efficient in communicating that shift in temperature or that that shift in temperature was
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:35of less impact because the downstream effectors were not engaged to the same extent because
28:41it wasn't as much of a shock.
28:41it wasn't as much of a shock.
28:41it wasn't as much of a shock.
28:41it wasn't as much of a shock.
28:41it wasn't as much of a shock.
28:41it wasn't as much of a shock.
28:42And I think the latter explanation is far more likely.
28:42And I think the latter explanation is far more likely.
28:42And I think the latter explanation is far more likely.
28:42And I think the latter explanation is far more likely.
28:42And I think the latter explanation is far more likely.
28:42And I think the latter explanation is far more likely.
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:44This is very much akin to weight training or cardiovascular exercise, where if you run
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:50up a hill very fast, for instance, and your lungs are burning and you're heaving
28:53and breathing hard on the first day, that's a very painful thing.
28:53and breathing hard on the first day, that's a very painful thing.
28:53and breathing hard on the first day, that's a very painful thing.
28:53and breathing hard on the first day, that's a very painful thing.
28:53and breathing hard on the first day, that's a very painful thing.
28:53and breathing hard on the first day, that's a very painful thing.
28:57But if you do it every day or every other day, provide you allow yourself
28:57But if you do it every day or every other day, provide you allow yourself
28:57But if you do it every day or every other day, provide you allow yourself
28:57But if you do it every day or every other day, provide you allow yourself
28:57But if you do it every day or every other day, provide you allow yourself
28:57But if you do it every day or every other day, provide you allow yourself
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:00to recover, pretty soon you're running up that hill and you're not breathing as hard.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:04There isn't much burning in your muscles, et cetera, et cetera.
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:07Your body adapts. So if you're going to use deliberate heat exposure in order to
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:11try and trigger massive increases in growth hormone, you're going to need to be careful
29:14about not doing it more than let's say once a week.
29:14about not doing it more than let's say once a week.
29:14about not doing it more than let's say once a week.
29:14about not doing it more than let's say once a week.
29:14about not doing it more than let's say once a week.
29:14about not doing it more than let's say once a week.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:17Now I'm extrapolating from this study, maybe once every 10 days would be even better.
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:22But if you start getting heat adapted, it's very unlikely that you're going to get
29:27these massive increases in growth hormone.
29:27these massive increases in growth hormone.
29:27these massive increases in growth hormone.
29:27these massive increases in growth hormone.
29:27these massive increases in growth hormone.
29:27these massive increases in growth hormone.
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:29So I don't mean to be discouraging of using deliberate heat exposure to access growth
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:33hormone increases, but if that's your specific goal or your main goal, then I think
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:39it's reasonable to say that you don't want to do deliberate heat exposure, at least
29:43not of the sort that I described here, more than once a week, or maybe
29:43not of the sort that I described here, more than once a week, or maybe
29:43not of the sort that I described here, more than once a week, or maybe
29:43not of the sort that I described here, more than once a week, or maybe
29:43not of the sort that I described here, more than once a week, or maybe
29:43not of the sort that I described here, more than once a week, or maybe
29:46even once every 10 days, and that you would want to time that to other
29:46even once every 10 days, and that you would want to time that to other
29:46even once every 10 days, and that you would want to time that to other
29:46even once every 10 days, and that you would want to time that to other
29:46even once every 10 days, and that you would want to time that to other
29:46even once every 10 days, and that you would want to time that to other
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:49events in your life, maybe hard workouts, or if you're trying to push through a
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:54fat loss barrier, or simply in order to access growth hormone at peak levels, maybe
29:59three times per month or four times per month.
29:59three times per month or four times per month.
29:59three times per month or four times per month.
29:59three times per month or four times per month.
29:59three times per month or four times per month.
29:59three times per month or four times per month.
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:01If you start doing deliberate heat exposure more often, you'll still get increases in growth
30:06hormone, but they are not going to be nearly as large as the increases in
30:06hormone, but they are not going to be nearly as large as the increases in
30:06hormone, but they are not going to be nearly as large as the increases in
30:06hormone, but they are not going to be nearly as large as the increases in
30:06hormone, but they are not going to be nearly as large as the increases in
30:06hormone, but they are not going to be nearly as large as the increases in
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:10growth hormone that you're going to experience if you shock your system with deliberate heat
30:15exposure every once in a while.
30:15exposure every once in a while.
30:15exposure every once in a while.
30:15exposure every once in a while.
30:15exposure every once in a while.
30:15exposure every once in a while.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
30:17I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
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30:25One of the best ways to ensure you get a great night's sleep is to
30:25One of the best ways to ensure you get a great night's sleep is to
30:25One of the best ways to ensure you get a great night's sleep is to
30:25One of the best ways to ensure you get a great night's sleep is to
30:25One of the best ways to ensure you get a great night's sleep is to
30:25One of the best ways to ensure you get a great night's sleep is to
30:28make sure that the temperature of your sleeping environment is correct.
30:28make sure that the temperature of your sleeping environment is correct.
30:28make sure that the temperature of your sleeping environment is correct.
30:28make sure that the temperature of your sleeping environment is correct.
30:28make sure that the temperature of your sleeping environment is correct.
30:28make sure that the temperature of your sleeping environment is correct.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:31And that's because in order to fall asleep and sleep, Stay deeply asleep.
30:34Your body temperature actually has to drop by about one to three degrees.
30:34Your body temperature actually has to drop by about one to three degrees.
30:34Your body temperature actually has to drop by about one to three degrees.
30:34Your body temperature actually has to drop by about one to three degrees.
30:34Your body temperature actually has to drop by about one to three degrees.
30:34Your body temperature actually has to drop by about one to three degrees.
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:38And in order to wake up feeling refreshed and energized, your body temperature actually has
30:42to increase by about one to three degrees.
30:42to increase by about one to three degrees.
30:42to increase by about one to three degrees.
30:42to increase by about one to three degrees.
30:42to increase by about one to three degrees.
30:42to increase by about one to three degrees.
30:45Eight Sleep automatically regulates the temperature of your bed throughout the night according to your
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30:57The latest Eight Sleep model is the Pod 5.
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31:00This is what I'm now sleeping on and I absolutely love it.
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31:09that learns your sleep patterns and then adjusts the temperature of your sleeping environment across
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31:13different sleep stages. It'll even elevate your head if you're snoring and it makes other
31:13different sleep stages. It'll even elevate your head if you're snoring and it makes other
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31:13different sleep stages. It'll even elevate your head if you're snoring and it makes other
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31:35When you decide to do sauna or cold exposure for that matter, is going to
31:35When you decide to do sauna or cold exposure for that matter, is going to
31:35When you decide to do sauna or cold exposure for that matter, is going to
31:35When you decide to do sauna or cold exposure for that matter, is going to
31:35When you decide to do sauna or cold exposure for that matter, is going to
31:35When you decide to do sauna or cold exposure for that matter, is going to
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:39be important. Why? Well, if you were to make the surface of your body cold,
31:43at least in the immediate period after that, your body temperature will increase.
31:43at least in the immediate period after that, your body temperature will increase.
31:43at least in the immediate period after that, your body temperature will increase.
31:43at least in the immediate period after that, your body temperature will increase.
31:43at least in the immediate period after that, your body temperature will increase.
31:43at least in the immediate period after that, your body temperature will increase.
31:48And that can make it hard for some people to fall asleep.
31:48And that can make it hard for some people to fall asleep.
31:48And that can make it hard for some people to fall asleep.
31:48And that can make it hard for some people to fall asleep.
31:48And that can make it hard for some people to fall asleep.
31:48And that can make it hard for some people to fall asleep.
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:50Now, if you're very, very tired, because you've been working hard or training hard, or
31:54both throughout the day, might not throw off your sleep so much.
31:54both throughout the day, might not throw off your sleep so much.
31:54both throughout the day, might not throw off your sleep so much.
31:54both throughout the day, might not throw off your sleep so much.
31:54both throughout the day, might not throw off your sleep so much.
31:54both throughout the day, might not throw off your sleep so much.
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
31:57I've gone through bouts where I'm just so, so busy from morning till night, that
32:00the only time I can get into the ice bath or the cold shower is
32:00the only time I can get into the ice bath or the cold shower is
32:00the only time I can get into the ice bath or the cold shower is
32:00the only time I can get into the ice bath or the cold shower is
32:00the only time I can get into the ice bath or the cold shower is
32:00the only time I can get into the ice bath or the cold shower is
32:03late in the evening, and I have no trouble sleeping after that.
32:03late in the evening, and I have no trouble sleeping after that.
32:03late in the evening, and I have no trouble sleeping after that.
32:03late in the evening, and I have no trouble sleeping after that.
32:03late in the evening, and I have no trouble sleeping after that.
32:03late in the evening, and I have no trouble sleeping after that.
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:05If you're going to use deliberate heat exposure, you'd be wise to do it later
32:09in the day, because when you get into a warm environment, sure, the surface of
32:09in the day, because when you get into a warm environment, sure, the surface of
32:09in the day, because when you get into a warm environment, sure, the surface of
32:09in the day, because when you get into a warm environment, sure, the surface of
32:09in the day, because when you get into a warm environment, sure, the surface of
32:09in the day, because when you get into a warm environment, sure, the surface of
32:14your body, the shell heats up, the core of your body heats up, but then
32:14your body, the shell heats up, the core of your body heats up, but then
32:14your body, the shell heats up, the core of your body heats up, but then
32:14your body, the shell heats up, the core of your body heats up, but then
32:14your body, the shell heats up, the core of your body heats up, but then
32:14your body, the shell heats up, the core of your body heats up, but then
32:18it also activates cooling mechanisms through the pre -optic area.
32:18it also activates cooling mechanisms through the pre -optic area.
32:18it also activates cooling mechanisms through the pre -optic area.
32:18it also activates cooling mechanisms through the pre -optic area.
32:18it also activates cooling mechanisms through the pre -optic area.
32:18it also activates cooling mechanisms through the pre -optic area.
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:22And when you get out of that hot environment, sauna or otherwise, your body will
32:27continue to cool down. And so many people find that if they do sauna in
32:27continue to cool down. And so many people find that if they do sauna in
32:27continue to cool down. And so many people find that if they do sauna in
32:27continue to cool down. And so many people find that if they do sauna in
32:27continue to cool down. And so many people find that if they do sauna in
32:27continue to cool down. And so many people find that if they do sauna in
32:31the later half of the day, or even just before sleep, and then take a
32:31the later half of the day, or even just before sleep, and then take a
32:31the later half of the day, or even just before sleep, and then take a
32:31the later half of the day, or even just before sleep, and then take a
32:31the later half of the day, or even just before sleep, and then take a
32:31the later half of the day, or even just before sleep, and then take a
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:35warmish shower afterwards, then they find it easier to fall asleep.
32:39And that makes sense because their body temperature is dropping.
32:39And that makes sense because their body temperature is dropping.
32:39And that makes sense because their body temperature is dropping.
32:39And that makes sense because their body temperature is dropping.
32:39And that makes sense because their body temperature is dropping.
32:39And that makes sense because their body temperature is dropping.
32:42And in fact, if your goal is to really...
32:42And in fact, if your goal is to really...
32:42And in fact, if your goal is to really...
32:42And in fact, if your goal is to really...
32:42And in fact, if your goal is to really...
32:42And in fact, if your goal is to really...
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:44promote the maximum amount of growth hormone release, that's also going to be the best
32:48time of day to do it, especially if you haven't eaten in the two hours
32:48time of day to do it, especially if you haven't eaten in the two hours
32:48time of day to do it, especially if you haven't eaten in the two hours
32:48time of day to do it, especially if you haven't eaten in the two hours
32:48time of day to do it, especially if you haven't eaten in the two hours
32:48time of day to do it, especially if you haven't eaten in the two hours
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:51before sleep, okay? So if you're really going for growth hormone release, you're really trying
32:55to optimize sleep, and the two things are actually linked because of the release of
32:55to optimize sleep, and the two things are actually linked because of the release of
32:55to optimize sleep, and the two things are actually linked because of the release of
32:55to optimize sleep, and the two things are actually linked because of the release of
32:55to optimize sleep, and the two things are actually linked because of the release of
32:55to optimize sleep, and the two things are actually linked because of the release of
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
32:59growth hormone that happens from the pituitary in the early night's sleep, well, then you
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:03would be wise to do your sauna maybe once or maybe twice a week in
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:07the evening or at nighttime, then taking a warm or cool shower, just briefly, just
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:12enough to kind of rinse off all the sweat from the sauna and then get
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:16ready for sleep. And to do that, not necessarily fasted, but to try and keep
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:20your levels of glucose and insulin somewhat low in your bloodstream.
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:23The reason I say that is that having elevated blood glucose and or insulin tends
33:30to blunt or reduce growth hormone release.
33:30to blunt or reduce growth hormone release.
33:30to blunt or reduce growth hormone release.
33:30to blunt or reduce growth hormone release.
33:30to blunt or reduce growth hormone release.
33:30to blunt or reduce growth hormone release.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:32And that's true for any number of different stimuli, including exercise and including sauna.
33:38If you really want to crank out the most amount of growth hormone in response
33:38If you really want to crank out the most amount of growth hormone in response
33:38If you really want to crank out the most amount of growth hormone in response
33:38If you really want to crank out the most amount of growth hormone in response
33:38If you really want to crank out the most amount of growth hormone in response
33:38If you really want to crank out the most amount of growth hormone in response
33:41to sauna, do it fasted or at least not having ingested any food in the
33:41to sauna, do it fasted or at least not having ingested any food in the
33:41to sauna, do it fasted or at least not having ingested any food in the
33:41to sauna, do it fasted or at least not having ingested any food in the
33:41to sauna, do it fasted or at least not having ingested any food in the
33:41to sauna, do it fasted or at least not having ingested any food in the
33:45two or three hours before.
33:45two or three hours before.
33:45two or three hours before.
33:45two or three hours before.
33:45two or three hours before.
33:45two or three hours before.
33:47You don't have to be deep into a fast.
33:47You don't have to be deep into a fast.
33:47You don't have to be deep into a fast.
33:47You don't have to be deep into a fast.
33:47You don't have to be deep into a fast.
33:47You don't have to be deep into a fast.
33:48I think for 90 % of people, 90 % of the time, just getting into
33:48I think for 90 % of people, 90 % of the time, just getting into
33:48I think for 90 % of people, 90 % of the time, just getting into
33:48I think for 90 % of people, 90 % of the time, just getting into
33:48I think for 90 % of people, 90 % of the time, just getting into
33:48I think for 90 % of people, 90 % of the time, just getting into
33:53the sauna once or twice or three times a week is going to be beneficial
33:53the sauna once or twice or three times a week is going to be beneficial
33:53the sauna once or twice or three times a week is going to be beneficial
33:53the sauna once or twice or three times a week is going to be beneficial
33:53the sauna once or twice or three times a week is going to be beneficial
33:53the sauna once or twice or three times a week is going to be beneficial
33:57for the number of reasons that I described earlier.
33:57for the number of reasons that I described earlier.
33:57for the number of reasons that I described earlier.
33:57for the number of reasons that I described earlier.
33:57for the number of reasons that I described earlier.
33:57for the number of reasons that I described earlier.
34:00And you don't want to obsess too much about the exact conditions you need in
34:00And you don't want to obsess too much about the exact conditions you need in
34:00And you don't want to obsess too much about the exact conditions you need in
34:00And you don't want to obsess too much about the exact conditions you need in
34:00And you don't want to obsess too much about the exact conditions you need in
34:00And you don't want to obsess too much about the exact conditions you need in
34:04order to get the greatest effect out of that sauna treatment.
34:04order to get the greatest effect out of that sauna treatment.
34:04order to get the greatest effect out of that sauna treatment.
34:04order to get the greatest effect out of that sauna treatment.
34:04order to get the greatest effect out of that sauna treatment.
34:04order to get the greatest effect out of that sauna treatment.
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:07Now, regardless of what time of day you do sauna or how frequently you do
34:11it, you're going to want to hydrate after going in the sauna.
34:11it, you're going to want to hydrate after going in the sauna.
34:11it, you're going to want to hydrate after going in the sauna.
34:11it, you're going to want to hydrate after going in the sauna.
34:11it, you're going to want to hydrate after going in the sauna.
34:11it, you're going to want to hydrate after going in the sauna.
34:15When you go in the sauna, you lose water.
34:15When you go in the sauna, you lose water.
34:15When you go in the sauna, you lose water.
34:15When you go in the sauna, you lose water.
34:15When you go in the sauna, you lose water.
34:15When you go in the sauna, you lose water.
34:17And when you lose water, you need to replace it.
34:17And when you lose water, you need to replace it.
34:17And when you lose water, you need to replace it.
34:17And when you lose water, you need to replace it.
34:17And when you lose water, you need to replace it.
34:17And when you lose water, you need to replace it.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:20Why? Well, you need water for all your cells, but you also need electrolytes.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:23So make sure that you're replacing the water that you lose in the sauna.
34:26Now there's no exact formula of how much water to drink and whether or not
34:26Now there's no exact formula of how much water to drink and whether or not
34:26Now there's no exact formula of how much water to drink and whether or not
34:26Now there's no exact formula of how much water to drink and whether or not
34:26Now there's no exact formula of how much water to drink and whether or not
34:26Now there's no exact formula of how much water to drink and whether or not
34:30you need electrolytes in that water or not.
34:30you need electrolytes in that water or not.
34:30you need electrolytes in that water or not.
34:30you need electrolytes in that water or not.
34:30you need electrolytes in that water or not.
34:30you need electrolytes in that water or not.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:32It's going to depend on how much you sweat, meaning how heat adapted you are.
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:35It's going to depend on how much salt you tend to excrete in your sweat,
34:38huge amount of variation. But in general, one way to approach this would be to
34:38huge amount of variation. But in general, one way to approach this would be to
34:38huge amount of variation. But in general, one way to approach this would be to
34:38huge amount of variation. But in general, one way to approach this would be to
34:38huge amount of variation. But in general, one way to approach this would be to
34:38huge amount of variation. But in general, one way to approach this would be to
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:43make sure that you drink at least 16 ounces of water for every 10 minutes
34:48that you happen to be in the sauna.
34:48that you happen to be in the sauna.
34:48that you happen to be in the sauna.
34:48that you happen to be in the sauna.
34:48that you happen to be in the sauna.
34:48that you happen to be in the sauna.
34:49You could do that before and during and after, you could do it during and
34:49You could do that before and during and after, you could do it during and
34:49You could do that before and during and after, you could do it during and
34:49You could do that before and during and after, you could do it during and
34:49You could do that before and during and after, you could do it during and
34:49You could do that before and during and after, you could do it during and
34:53after, or you could do it after.
34:53after, or you could do it after.
34:53after, or you could do it after.
34:53after, or you could do it after.
34:53after, or you could do it after.
34:53after, or you could do it after.
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
34:55There are other reasons to do deliberate heat exposure that have improvements in mood and
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:00mental health. In fact, the data related to sauna and other forms of deliberate heat
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:05exposure improving mood are very impressive, both at the mechanistic level and in terms of
35:11the long -term consequences that people experience.
35:11the long -term consequences that people experience.
35:11the long -term consequences that people experience.
35:11the long -term consequences that people experience.
35:11the long -term consequences that people experience.
35:11the long -term consequences that people experience.
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:14First of all, we need to ask, how is it that deliberate heat exposure can
35:17improve our mood and wellbeing?
35:17improve our mood and wellbeing?
35:17improve our mood and wellbeing?
35:17improve our mood and wellbeing?
35:17improve our mood and wellbeing?
35:17improve our mood and wellbeing?
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:19Well, it turns out that it improves mood and wellbeing, but it also improves our
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:24capacity to feel good in response to things that would ordinarily make us feel somewhat
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:30good. Now, this is not a situation where you're going to be walking around grinning
35:35ear to ear in response to nothing at all, simply because you went in a
35:35ear to ear in response to nothing at all, simply because you went in a
35:35ear to ear in response to nothing at all, simply because you went in a
35:35ear to ear in response to nothing at all, simply because you went in a
35:35ear to ear in response to nothing at all, simply because you went in a
35:35ear to ear in response to nothing at all, simply because you went in a
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:38sauna. What I'm talking about is the upregulation of pathways, meaning chemical pathways in your
35:45brain and body that allow you to experience pleasure in all its fullness.
35:45brain and body that allow you to experience pleasure in all its fullness.
35:45brain and body that allow you to experience pleasure in all its fullness.
35:45brain and body that allow you to experience pleasure in all its fullness.
35:45brain and body that allow you to experience pleasure in all its fullness.
35:45brain and body that allow you to experience pleasure in all its fullness.
35:49Many of you have probably heard of endorphins.
35:49Many of you have probably heard of endorphins.
35:49Many of you have probably heard of endorphins.
35:49Many of you have probably heard of endorphins.
35:49Many of you have probably heard of endorphins.
35:49Many of you have probably heard of endorphins.
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:51Endorphins are a category of molecules that are made naturally in your brain and body
35:55and that are released in response to different forms of stressors.
35:55and that are released in response to different forms of stressors.
35:55and that are released in response to different forms of stressors.
35:55and that are released in response to different forms of stressors.
35:55and that are released in response to different forms of stressors.
35:55and that are released in response to different forms of stressors.
36:00That's right, in response to stressors.
36:00That's right, in response to stressors.
36:00That's right, in response to stressors.
36:00That's right, in response to stressors.
36:00That's right, in response to stressors.
36:00That's right, in response to stressors.
36:02So if ever you've gone out on a long run and at some point in
36:02So if ever you've gone out on a long run and at some point in
36:02So if ever you've gone out on a long run and at some point in
36:02So if ever you've gone out on a long run and at some point in
36:02So if ever you've gone out on a long run and at some point in
36:02So if ever you've gone out on a long run and at some point in
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:05that run, you feel like you're aching and your joints hurt, or maybe you have
36:08shin splints and you push through that, part of the reason that you experience a
36:08shin splints and you push through that, part of the reason that you experience a
36:08shin splints and you push through that, part of the reason that you experience a
36:08shin splints and you push through that, part of the reason that you experience a
36:08shin splints and you push through that, part of the reason that you experience a
36:08shin splints and you push through that, part of the reason that you experience a
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:13lack of pain at some point, usually, or you experience a euphoria during or after
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:18that exercise is the exercise -induced effects on endorphin release, or rather, to be more
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:25specific, I should say the exercise -induced consequences on the stress system, which in turn
36:31trigger the release of endorphin.
36:31trigger the release of endorphin.
36:31trigger the release of endorphin.
36:31trigger the release of endorphin.
36:31trigger the release of endorphin.
36:31trigger the release of endorphin.
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:33In other words, when we experience short -term or acute stress, the endorphin system is
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:39activated. Now, the endorphin system is not just about feeling good, believe it or not,
36:44it's also about feeling bad.
36:44it's also about feeling bad.
36:44it's also about feeling bad.
36:44it's also about feeling bad.
36:44it's also about feeling bad.
36:44it's also about feeling bad.
36:46And there are two general categories of endorphins.
36:46And there are two general categories of endorphins.
36:46And there are two general categories of endorphins.
36:46And there are two general categories of endorphins.
36:46And there are two general categories of endorphins.
36:46And there are two general categories of endorphins.
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:48The first are the ones that you normally hear about, endorphins, things that bind, for
36:53instance, to receptors like the mu opioid receptor.
36:53instance, to receptors like the mu opioid receptor.
36:53instance, to receptors like the mu opioid receptor.
36:53instance, to receptors like the mu opioid receptor.
36:53instance, to receptors like the mu opioid receptor.
36:53instance, to receptors like the mu opioid receptor.
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
36:56We make endorphins that naturally act as pain relievers and that make us feel mildly
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:01euphoric. We also make endorphins such as dynorphin, that's d -y -n -d -y -d
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d -y
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-d -y -d -y -d -y -d -y -d -y -d -y -d -y -d
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:06-y -d -y -d -y -d -y -d -y -d -y -d -y -d O
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:07-R -P -H -I -N, dynorphin, that actually make us feel worse in response to
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:13stressors. When we get into a hot sauna or a hot environment of any kind,
37:20dynorphins are liberated in the brain and body.
37:20dynorphins are liberated in the brain and body.
37:20dynorphins are liberated in the brain and body.
37:20dynorphins are liberated in the brain and body.
37:20dynorphins are liberated in the brain and body.
37:20dynorphins are liberated in the brain and body.
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:23And I should mention that dynorphins are made by many neurons in many different areas
37:27of the brain. So you might think, well, why would I want that?
37:27of the brain. So you might think, well, why would I want that?
37:27of the brain. So you might think, well, why would I want that?
37:27of the brain. So you might think, well, why would I want that?
37:27of the brain. So you might think, well, why would I want that?
37:27of the brain. So you might think, well, why would I want that?
37:30Why would I want to release dynorphin into my brain and body?
37:30Why would I want to release dynorphin into my brain and body?
37:30Why would I want to release dynorphin into my brain and body?
37:30Why would I want to release dynorphin into my brain and body?
37:30Why would I want to release dynorphin into my brain and body?
37:30Why would I want to release dynorphin into my brain and body?
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:33Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario,
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:38oh gosh, this is sounding terrible, in a deliberately hot environment that you are using
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:43to try and trigger some sort of biological or psychological benefit, I should say, the
37:48discomfort that you feel, the desire to get out of that environment is in part
37:48discomfort that you feel, the desire to get out of that environment is in part
37:48discomfort that you feel, the desire to get out of that environment is in part
37:48discomfort that you feel, the desire to get out of that environment is in part
37:48discomfort that you feel, the desire to get out of that environment is in part
37:48discomfort that you feel, the desire to get out of that environment is in part
37:53the consequence of the release of dynorphin.
37:53the consequence of the release of dynorphin.
37:53the consequence of the release of dynorphin.
37:53the consequence of the release of dynorphin.
37:53the consequence of the release of dynorphin.
37:53the consequence of the release of dynorphin.
37:56It's also the consequence of the activation of that sympathetic nervous system.
37:56It's also the consequence of the activation of that sympathetic nervous system.
37:56It's also the consequence of the activation of that sympathetic nervous system.
37:56It's also the consequence of the activation of that sympathetic nervous system.
37:56It's also the consequence of the activation of that sympathetic nervous system.
37:56It's also the consequence of the activation of that sympathetic nervous system.
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:00Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight
38:04or flight mode. I want to get out of the sauna.
38:04or flight mode. I want to get out of the sauna.
38:04or flight mode. I want to get out of the sauna.
38:04or flight mode. I want to get out of the sauna.
38:04or flight mode. I want to get out of the sauna.
38:04or flight mode. I want to get out of the sauna.
38:05This is really, really hot.
38:05This is really, really hot.
38:05This is really, really hot.
38:05This is really, really hot.
38:05This is really, really hot.
38:05This is really, really hot.
38:07But dynorphin is also liberated from a certain number of neurons.
38:07But dynorphin is also liberated from a certain number of neurons.
38:07But dynorphin is also liberated from a certain number of neurons.
38:07But dynorphin is also liberated from a certain number of neurons.
38:07But dynorphin is also liberated from a certain number of neurons.
38:07But dynorphin is also liberated from a certain number of neurons.
38:11Dynorphin binds to what's called the kappa receptor.
38:11Dynorphin binds to what's called the kappa receptor.
38:11Dynorphin binds to what's called the kappa receptor.
38:11Dynorphin binds to what's called the kappa receptor.
38:11Dynorphin binds to what's called the kappa receptor.
38:11Dynorphin binds to what's called the kappa receptor.
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:15The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:20to agitation, to stress, and believe it or not, to a general sense of pain.
38:26This is why you want to get out of the hot sauna.
38:26This is why you want to get out of the hot sauna.
38:26This is why you want to get out of the hot sauna.
38:26This is why you want to get out of the hot sauna.
38:26This is why you want to get out of the hot sauna.
38:26This is why you want to get out of the hot sauna.
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:28And remember, if it's unsafe levels of hot, then you should get out of that
38:32sauna or other hot environment.
38:32sauna or other hot environment.
38:32sauna or other hot environment.
38:32sauna or other hot environment.
38:32sauna or other hot environment.
38:32sauna or other hot environment.
38:34But if you're working in a range or you're exposing yourself to a range of
38:34But if you're working in a range or you're exposing yourself to a range of
38:34But if you're working in a range or you're exposing yourself to a range of
38:34But if you're working in a range or you're exposing yourself to a range of
38:34But if you're working in a range or you're exposing yourself to a range of
38:34But if you're working in a range or you're exposing yourself to a range of
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:38heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons,
38:43bind to the kappa receptor.
38:43bind to the kappa receptor.
38:43bind to the kappa receptor.
38:43bind to the kappa receptor.
38:43bind to the kappa receptor.
38:43bind to the kappa receptor.
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:45And as a downstream consequence of that, there will be an increase in the receptors
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:50that bind the other endorphins, the endorphins that make you feel soothed, that make you
38:56feel happy, and that make you feel mild euphoria.
38:56feel happy, and that make you feel mild euphoria.
38:56feel happy, and that make you feel mild euphoria.
38:56feel happy, and that make you feel mild euphoria.
38:56feel happy, and that make you feel mild euphoria.
38:56feel happy, and that make you feel mild euphoria.
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
38:58It's fair to say that every time we get into a hot environment that's uncomfortable
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:02or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:06receptor. But over time, that binding of dynorphin to the kappa receptor leads to downstream
39:14changes in the way that the feel -good endorphins, things like that.
39:14changes in the way that the feel -good endorphins, things like that.
39:14changes in the way that the feel -good endorphins, things like that.
39:14changes in the way that the feel -good endorphins, things like that.
39:14changes in the way that the feel -good endorphins, things like that.
39:14changes in the way that the feel -good endorphins, things like that.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:17Things like that. like endorphin binding to the muopioid receptor.
39:20And there are still other feel -good endorphins, so to speak.
39:20And there are still other feel -good endorphins, so to speak.
39:20And there are still other feel -good endorphins, so to speak.
39:20And there are still other feel -good endorphins, so to speak.
39:20And there are still other feel -good endorphins, so to speak.
39:20And there are still other feel -good endorphins, so to speak.
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:24That system becomes much more efficient such that people feel an elevation in their baseline
39:29level of mood. And when a good or happy event comes along, they feel a
39:29level of mood. And when a good or happy event comes along, they feel a
39:29level of mood. And when a good or happy event comes along, they feel a
39:29level of mood. And when a good or happy event comes along, they feel a
39:29level of mood. And when a good or happy event comes along, they feel a
39:29level of mood. And when a good or happy event comes along, they feel a
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:35heightened level of happiness or joy or awe or improved mood in response to that.
39:40So what does it mean?
39:40So what does it mean?
39:40So what does it mean?
39:40So what does it mean?
39:40So what does it mean?
39:40So what does it mean?
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:41It means that a little bit of discomfort as a consequence of deliberate heat exposure,
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:45while in the short -term doesn't feel good by definition, it is activating pathways that
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:51are allowing the feel -good molecules and neural circuitries that exist in your brain and
39:56body to increase their efficiency, placing you in a better position to be joyful in
39:56body to increase their efficiency, placing you in a better position to be joyful in
39:56body to increase their efficiency, placing you in a better position to be joyful in
39:56body to increase their efficiency, placing you in a better position to be joyful in
39:56body to increase their efficiency, placing you in a better position to be joyful in
39:56body to increase their efficiency, placing you in a better position to be joyful in
40:02response to the events of life.
40:02response to the events of life.
40:02response to the events of life.
40:02response to the events of life.
40:02response to the events of life.
40:02response to the events of life.
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:03We're starting to see a general picture that using the sorts of sauna protocols that
40:08I've described throughout this episode, right?
40:08I've described throughout this episode, right?
40:08I've described throughout this episode, right?
40:08I've described throughout this episode, right?
40:08I've described throughout this episode, right?
40:08I've described throughout this episode, right?
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:11Five to 20 minutes or so, done one to seven times per week, is associated
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:17with a general improvement in cardiovascular health, a general improvement in mental health.
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:23And it really points to the fact that, yes, sauna done acutely for three or
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:29four times a day, 30 minutes each session, separated by a cooling, maybe getting into
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:33cold bath. Sure, that can potently increase growth hormone, but done on a more regular
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:39basis can reduce cortisol, improve heart health, improve mental health.
40:43And for that reason, and the fact that for most people, it is conceivable to
40:43And for that reason, and the fact that for most people, it is conceivable to
40:43And for that reason, and the fact that for most people, it is conceivable to
40:43And for that reason, and the fact that for most people, it is conceivable to
40:43And for that reason, and the fact that for most people, it is conceivable to
40:43And for that reason, and the fact that for most people, it is conceivable to
40:48come up with a way that you could get into deliberate heat exposure for a
40:48come up with a way that you could get into deliberate heat exposure for a
40:48come up with a way that you could get into deliberate heat exposure for a
40:48come up with a way that you could get into deliberate heat exposure for a
40:48come up with a way that you could get into deliberate heat exposure for a
40:48come up with a way that you could get into deliberate heat exposure for a
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:50minimum of cost, right? It's a hot bath, or if you had to resort to,
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:55you know, bundling up and going for a jog, this sort of thing, or if
40:58you have access to it, a sauna of some sort, that we're really talking about
40:58you have access to it, a sauna of some sort, that we're really talking about
40:58you have access to it, a sauna of some sort, that we're really talking about
40:58you have access to it, a sauna of some sort, that we're really talking about
40:58you have access to it, a sauna of some sort, that we're really talking about
40:58you have access to it, a sauna of some sort, that we're really talking about
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:03a stimulus to initiate a large number of different biological cascades that wick out to
41:09improve multiple aspects of brain and body health.
41:09improve multiple aspects of brain and body health.
41:09improve multiple aspects of brain and body health.
41:09improve multiple aspects of brain and body health.
41:09improve multiple aspects of brain and body health.
41:09improve multiple aspects of brain and body health.
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:13Each protocol that I've talked about today, whether or not it's five minutes or 20
41:16minutes or four times in a day or three times per week or seven times
41:16minutes or four times in a day or three times per week or seven times
41:16minutes or four times in a day or three times per week or seven times
41:16minutes or four times in a day or three times per week or seven times
41:16minutes or four times in a day or three times per week or seven times
41:16minutes or four times in a day or three times per week or seven times
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:20per week is tickling or pushing or stomping, if you will, on a given pathway
41:25and really activating it to a mild or to severe degree.
41:25and really activating it to a mild or to severe degree.
41:25and really activating it to a mild or to severe degree.
41:25and really activating it to a mild or to severe degree.
41:25and really activating it to a mild or to severe degree.
41:25and really activating it to a mild or to severe degree.
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:28What I've tried to do do today is to illustrate the general mechanisms by which
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:32heat in particular can activate certain biological pathways so that you can devise protocols that
41:38are going to be optimal for you and your needs.
41:38are going to be optimal for you and your needs.
41:38are going to be optimal for you and your needs.
41:38are going to be optimal for you and your needs.
41:38are going to be optimal for you and your needs.
41:38are going to be optimal for you and your needs.
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:40So just to briefly recap, if you want to get the greatest growth hormone increases,
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:46do sauna or other deliberate heat exposure fairly seldom, probably no more than once per
41:52week, maybe even less, and do it a lot that day.
41:52week, maybe even less, and do it a lot that day.
41:52week, maybe even less, and do it a lot that day.
41:52week, maybe even less, and do it a lot that day.
41:52week, maybe even less, and do it a lot that day.
41:52week, maybe even less, and do it a lot that day.
41:55Just make sure that you break it up into multiple sessions.
41:55Just make sure that you break it up into multiple sessions.
41:55Just make sure that you break it up into multiple sessions.
41:55Just make sure that you break it up into multiple sessions.
41:55Just make sure that you break it up into multiple sessions.
41:55Just make sure that you break it up into multiple sessions.
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
41:57In the study I described earlier, they did four sessions, 30 minutes each, but that
42:02was just once a week.
42:02was just once a week.
42:02was just once a week.
42:02was just once a week.
42:02was just once a week.
42:02was just once a week.
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:04If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well,
42:09then it's clear that doing it three to four, maybe even seven times per week
42:09then it's clear that doing it three to four, maybe even seven times per week
42:09then it's clear that doing it three to four, maybe even seven times per week
42:09then it's clear that doing it three to four, maybe even seven times per week
42:09then it's clear that doing it three to four, maybe even seven times per week
42:09then it's clear that doing it three to four, maybe even seven times per week
42:13is going to be more beneficial than doing it just one or three times per
42:13is going to be more beneficial than doing it just one or three times per
42:13is going to be more beneficial than doing it just one or three times per
42:13is going to be more beneficial than doing it just one or three times per
42:13is going to be more beneficial than doing it just one or three times per
42:13is going to be more beneficial than doing it just one or three times per
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:16week. And again, that range of 80 to 100 degrees Celsius is going to be
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:19your guide. And in terms of the mental health benefits, it seems that getting a
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:24little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going
42:29to be the best way to access those mental health effects by way of increasing
42:29to be the best way to access those mental health effects by way of increasing
42:29to be the best way to access those mental health effects by way of increasing
42:29to be the best way to access those mental health effects by way of increasing
42:29to be the best way to access those mental health effects by way of increasing
42:29to be the best way to access those mental health effects by way of increasing
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:34dynorphin, which as you recall, will then increase the ability of endorphin to have its
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:40positive effects on mood after you get out of the sauna or other deliberate heat
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:44exposure. And in terms of timing, after a workout of any kind, morning or afternoon,
42:50or if you're not doing it after a workout, certainly in the later part of
42:50or if you're not doing it after a workout, certainly in the later part of
42:50or if you're not doing it after a workout, certainly in the later part of
42:50or if you're not doing it after a workout, certainly in the later part of
42:50or if you're not doing it after a workout, certainly in the later part of
42:50or if you're not doing it after a workout, certainly in the later part of
42:54the day is going to be most beneficial as it relates to sleep.
42:54the day is going to be most beneficial as it relates to sleep.
42:54the day is going to be most beneficial as it relates to sleep.
42:54the day is going to be most beneficial as it relates to sleep.
42:54the day is going to be most beneficial as it relates to sleep.
42:54the day is going to be most beneficial as it relates to sleep.
42:57But of course, there's a caveat there, which I will mention again, which is that
42:57But of course, there's a caveat there, which I will mention again, which is that
42:57But of course, there's a caveat there, which I will mention again, which is that
42:57But of course, there's a caveat there, which I will mention again, which is that
42:57But of course, there's a caveat there, which I will mention again, which is that
42:57But of course, there's a caveat there, which I will mention again, which is that
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:00for those of you that have no trouble sleeping because you're exhausted or you're just
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:03one of these phenomenal sleepers, well then do it any time of day or night.
43:07But for most people, doing it later in the day is going to be more
43:07But for most people, doing it later in the day is going to be more
43:07But for most people, doing it later in the day is going to be more
43:07But for most people, doing it later in the day is going to be more
43:07But for most people, doing it later in the day is going to be more
43:07But for most people, doing it later in the day is going to be more
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:10beneficial because of the post sauna cooling effect and the relationship between cooling by a
43:16degree or more as a way to enter sleep.
43:16degree or more as a way to enter sleep.
43:16degree or more as a way to enter sleep.
43:16degree or more as a way to enter sleep.
43:16degree or more as a way to enter sleep.
43:16degree or more as a way to enter sleep.
43:19Thank you for joining me today for my discussion about the science of heat and
43:19Thank you for joining me today for my discussion about the science of heat and
43:19Thank you for joining me today for my discussion about the science of heat and
43:19Thank you for joining me today for my discussion about the science of heat and
43:19Thank you for joining me today for my discussion about the science of heat and
43:19Thank you for joining me today for my discussion about the science of heat and
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:23heating for health. And last, but certainly not least, thank you for your interest in
43:28science.
43:28science.
43:28science.
43:28science.
43:28science.
43:28science.