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The Science & Health Benefits of Deliberate Heat Exposure

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
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
(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

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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: 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, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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