Essentials: Benefits of Sauna & Deliberate Heat Exposure

In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.

I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.

Read the show notes at hubermanlab.com.

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Timestamps

(00:00:00) Heat Exposure

(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia

(00:02:24) Body & Brain Circuit to Heat Up & Cool Down

(00:05:31) Sponsor: AG1

(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency

(00:112:09) Sauna Types, Alternatives to Sauna

(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast

(00:17:38) Sponsor: LMNT

(00:19:10) Heat Shock Protein Activation & Sauna

(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits

(00:24:21) Sauna & Increase Growth Hormone

(00:30:18) Sponsor: Eight Sleep

(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration

(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins

(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing

Disclaimer & Disclosures

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