• Regular use of sauna and other heat exposure can reduce mortality by cardiovascular events, stroke, and all-cause mortality.
• Effects of deliberate heat mimic cardiovascular exercise.
• Make sure you’re replacing the water you lose in the sauna – drink at least 16 ounces of wate...

• Our body can heat up from outside in or inside out
• We have two body temperatures: (1) skin/shell; (2) core (organs, viscera, spinal cord)
• The brain is constantly sending signals to the body’s heating and cooling system based on the environment
• If you throw a cold towe...

(1) Skin has neurons that sense changes in heat;

(2) Electrical signals are sent to the spinal cord;

(3) Signals are sent to the brain – specifically the preoptic area (POA) which send signals to the brain & body and trigger behavioral responses.

The impulse to get yourself ou...

• Regular use of sauna and other heat exposure can reduce mortality by cardiovascular events, stroke, and all-cause mortality.
• You will become better adapted and better at sweating excess heat with frequent exposure.
• Options if you don’t have access to a sauna: try hot wate...

Hormone effects of heat: decrease in cortisol output.

Activation of heat shock proteins (HSP): heat changes the way in which proteins are configured at a molecular level – HSP makes sure cells of the brain and body don’t misfold

Heat for lifes...

• Growth hormone: impacts metabolism and growth of cells and tissues of the body, responsible for tissue repair and growth spurt during puberty.
• Starting in the early 30s, growth hormone release is greatly diminished.
• Sauna exposure increased growth hormone 16 fold – important ...

The endorphin system is activated when we experience short stress.

Dynorphin system: the struggle of heat exposure ultimately activates pathways that lead to an increase in the baseline level of mood and heightened level of happiness and improved mood.

Glabrous skin: hair-free skin found in palms of hands, soles of feet, the upper half of the face.

Glabrous skin surfaces can be leveraged to cool the blood and core of the body.

To warm a cold body: use a warm blanket or warmer on glabrous surfaces.

Cold exposure (11 minutes per week, up to the neck) has been shown to increase brown fat which increases metabolism and the ability to feel comfortable in cold temperatures.

Local heat exposure (not to the point of burning) converts white fat to beige fat w...