The Science & Health Benefits of Deliberate Heat Exposure

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:
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https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Heat &
Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1,
LMNT (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,
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