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. #HubermanLab #Sauna Thank you to our sponsors LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/huberman ROKA - https://www.roka.com - code "huberman" See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous I am pleased to announce that the Huberman Lab Podcast is now partnered with Momentous. Momentous supplements are of the very highest quality; each is third-party tested for purity and accuracy of dosage. To learn more about the Huberman Lab Podcast-Momentous partnership, the supplements I that take, and stay up-to-date with future product announcements, visit: https://www.livemomentous.com/huberman Social & Website: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Subscribe to the Huberman Lab Podcast: Apple Podcasts: https://apple.co/3DbFdlv Spotify: https://spoti.fi/34Xod5H Google Podcasts: https://bit.ly/3wo01EJ Other platforms: https://hubermanlab.com/follow Article Links Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study: https://bit.ly/3EIC6C4 Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men: https://bit.ly/3LiREPt Endocrine effects of repeated sauna bathing: https://bit.ly/3kaSD8C Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference?: https://bit.ly/3rNhSBU Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study: https://bit.ly/3vJN6Lg Local hyperthermia therapy induces browning of white fat and treats obesity: https://bit.ly/3vFhLto Timestamps 00:00:00 Heat & Health 00:03:37 Momentous Supplements 00:04:52 The Brain-Body Contract 00:05:46 LMNT, InsideTracker, ROKA 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: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com