Episode
The Science & Health Benefits of Deliberate Heat Exposure
1:53:17
Published: Mon Apr 25 2022
Description
I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Heat & Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1, LMNT, Thesis, Momentous (00:09:31) Body Shell Temperature vs. Body Core Temperature (00:13:28) Thermal Regulation, Hyperthermia (00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA) (00:26:30) Protocols & Benefits of Deliberate Heat Exposure (00:33:37) Tools & Conditions for Deliberate Heat Exposure (00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health (00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation (00:47:56) Longevity & Heat Exposure, FOXO3 (00:52:30) Deliberate Cold & Heat Exposure & Metabolism (00:54:48) Deliberate Heat Exposure & Growth Hormone (01:04:32) Parameters for Heat & Cold Exposure (01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure (01:12:00) Heat Exposure & Growth Hormone (01:16:20) Tool: Hydration & Sauna (01:17:10) Heat, Endorphins & Dynorphins, Mood (01:28:44) Tool: Glabrous Skin To Heat or Cool (01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism (01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure (01:49:11) Benefits of Heat Exposure (01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this podcast, the science behind heat and heating is discussed, including the use of tools like saunas, as well as the exciting new science around local heating to improve overall health.
00:00 - 03:20 (03:20)
Summary
In this podcast, the science behind heat and heating is discussed, including the use of tools like saunas, as well as the exciting new science around local heating to improve overall health. It is revealed that proper application of heat to specific areas of the body can lead to the conversion of white fat to beige fat.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Livemomentous and InsideTracker offer quality supplements in precise dosages along with specific behavioral protocols and recommendations for lifestyle and nutrition factors to optimize your health.
03:20 - 09:27 (06:07)
Summary
Livemomentous and InsideTracker offer quality supplements in precise dosages along with specific behavioral protocols and recommendations for lifestyle and nutrition factors to optimize your health. They prioritize single ingredient supplements and provide the flexibility to build a systematic and scientific supplementation protocol that is both cost-effective and effective in improving your health.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
To leverage heat for better health and performance, it is essential to comprehend heat as a process, not just a static concept.
09:27 - 17:22 (07:54)
Summary
To leverage heat for better health and performance, it is essential to comprehend heat as a process, not just a static concept. This involves understanding how the body regulates two different temperatures and how specific tools can optimize metabolism and cognition.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Sweating is not just a physical response to heat but also a neurological response initiated by neurons in the preoptic area which sends signals to the peripheral body to dilate blood vessels and release chemicals like acetylcholine that trigger the response.
17:22 - 23:15 (05:53)
Summary
Sweating is not just a physical response to heat but also a neurological response initiated by neurons in the preoptic area which sends signals to the peripheral body to dilate blood vessels and release chemicals like acetylcholine that trigger the response.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Regular sauna use, starting at least two to three times per week, can result in statistically significant improvements in cardiovascular health, with those who go four times per week being 50% less likely to die of cardiovascular disease than those who use saunas only once a week.
23:15 - 34:18 (11:02)
Summary
Regular sauna use, starting at least two to three times per week, can result in statistically significant improvements in cardiovascular health, with those who go four times per week being 50% less likely to die of cardiovascular disease than those who use saunas only once a week. However, there are alternative ways to access these health benefits for those without access to saunas.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
The use of sauna and red light therapy can significantly increase blood flow, plasma volume, and stroke volume without putting a strain on the body.
34:18 - 41:01 (06:42)
Summary
The use of sauna and red light therapy can significantly increase blood flow, plasma volume, and stroke volume without putting a strain on the body. It is a safe way to heat up your shell and core without having to monitor your core temperature constantly.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Heat shock proteins are activated when the body is exposed to hot or cold environments, and studies suggest that deliberate heat exposure may protect against mortality, improve health, and possibly extend life through the activation of these proteins.
41:01 - 49:40 (08:38)
Summary
Heat shock proteins are activated when the body is exposed to hot or cold environments, and studies suggest that deliberate heat exposure may protect against mortality, improve health, and possibly extend life through the activation of these proteins. Animal models provide mechanistic support for these potential benefits.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
A study found that 57 minutes per week of sauna exposure accompanied by 11 minutes per week of deliberate cold exposure leads to improvements in metabolism while simultaneously increasing brown fat, a very active type of fat tissue.
49:40 - 57:28 (07:47)
Summary
A study found that 57 minutes per week of sauna exposure accompanied by 11 minutes per week of deliberate cold exposure leads to improvements in metabolism while simultaneously increasing brown fat, a very active type of fat tissue. Sauna exposure, two to three times per week, has been shown to upregulate levels of FOXO3.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Deliberate heat exposure, specifically through the use of sauna, can stimulate large increases in growth hormone output, making it beneficial for individuals in their 30s, 40s, and beyond, as well as those looking to recover from exercise or injuries and stimulate fat loss or muscle growth.
57:28 - 1:04:47 (07:19)
Summary
Deliberate heat exposure, specifically through the use of sauna, can stimulate large increases in growth hormone output, making it beneficial for individuals in their 30s, 40s, and beyond, as well as those looking to recover from exercise or injuries and stimulate fat loss or muscle growth. A study found that growth hormone levels increased up to 16 fold after a sauna session, alongside other hormone level changes.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Lowering your core body temperature can improve sleep quality and increase growth hormone production.
1:04:47 - 1:13:35 (08:47)
Summary
Lowering your core body temperature can improve sleep quality and increase growth hormone production. Alternating between heat and cold exposure can also have numerous health benefits.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
A recent study tested the effects of sauna, exercise, and low blood sugar on the body's systems to determine the best timing for sauna exposure.
1:13:35 - 1:25:01 (11:25)
Summary
A recent study tested the effects of sauna, exercise, and low blood sugar on the body's systems to determine the best timing for sauna exposure. Exercise-induced stress on the body triggers the release of endorphins, which ultimately increases efficiency in the neural circuitries and provides a better quality of life.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Cooling the palms of your hands, the bottoms of your feet, and the upper half of your face can effectively cool down the body's core temperature and boost metabolism.
1:25:01 - 1:34:22 (09:21)
Summary
Cooling the palms of your hands, the bottoms of your feet, and the upper half of your face can effectively cool down the body's core temperature and boost metabolism. Simply using cold compresses on the torso may not be as effective.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Local hyperthermia involves heating a particular area of fat tissue, converting white fat to beige fat, which leads to systemic increases in thermogenesis and metabolism resulting in fat loss.
1:34:22 - 1:41:21 (06:59)
Summary
Local hyperthermia involves heating a particular area of fat tissue, converting white fat to beige fat, which leads to systemic increases in thermogenesis and metabolism resulting in fat loss.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Local skin heating may increase the conversion of white to beige fat, leading to overall increases in metabolism and potentially improving glucose metabolism and thermogenesis.
1:41:21 - 1:49:03 (07:41)
Summary
Local skin heating may increase the conversion of white to beige fat, leading to overall increases in metabolism and potentially improving glucose metabolism and thermogenesis. This could lead to a future trend of people using heating pads on specific areas of their body to reduce or convert white fat into beige fat.
EpisodeThe Science & Health Benefits of Deliberate Heat Exposure
PodcastHuberman Lab
Increasing dinorphin levels in the body through heat exposure in a sauna can improve the ability of endorphins to have positive effects on mood.
1:49:03 - 1:53:36 (04:33)
Summary
Increasing dinorphin levels in the body through heat exposure in a sauna can improve the ability of endorphins to have positive effects on mood. The frequency and timing of sauna use can also have varying benefits.