In this episode 23 protocols
▶ 28:42 Sauna Tools “First off, the temperature ranges that were used in this study and pretty much all the studies that I'm going to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees Fahrenheit and 100 degrees Celsius, meaning 212 degrees Fahrenheit. Now, how long were people exposing themselves to these hot environments? Anywhere from five to 20 minutes per session.” ▷ 29:28 Sauna Protocol Behaviors “I recommend starting on the lower end of the temperature scale. And if that's too hot for you, that you even lower the temperature further.” ▷ 35:04 Jogging in Heavy Clothing for Heat Exposure Behaviors “There are also ways in which you can increase your shell and your core temperature by moving around a lot and doing that wearing a lot of clothing. All of those will increase your shell and your core body temperature, right? Especially if you do it on a hot day. But of course, be careful, hydrate and don't overheat.” ▷ 36:03 Hot Tub Tools “You could, however, immerse yourself in a hot tub or hot water bath up to your neck. That's another way to approach it.” ▷ 36:11 Hoodie Tools “If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie.” ▷ 36:11 Plastic Sweat Suit Tools “If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie, or you could do like the wrestlers do. And you could actually buy one of these plastic suits.” ▷ 36:11 Wool Hat Tools “If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie.” ▷ 36:35 Use Caution With Deliberate Heat Exposure Behaviors “But of course, be careful, hydrate and don't overheat. Don't become excessively hyperthermic because you can get heat stroke and you can potentially die.” ▷ 41:09 Sauna for Cortisol Reduction Behaviors “They had these men attend four sauna sessions of 12 minutes each... The temperature of those saunas was 90 to 91 degrees Celsius... Afterwards, they had a six minute cool down break during which they did get into some cool water or cold water of about 10 degrees... That had a very significant effect on lowering cortisol.” ▷ 53:20 Deliberate Cold Exposure Behaviors “It does seem to be most beneficial to do that 11 minutes per week of cold exposure. Again, divide it up across two or more sessions. So it's not 11 minutes all at once, but shorter sessions.” ▷ 58:16 Sauna for Peak Growth Hormone Behaviors “They used an 80 degree Celsius environment... and they had subjects do this sauna for 30 minutes, four times per day... In subjects that did this two hour a day, 80 degree Celsius protocol, experienced 16 fold increases in growth hormone.” ▷ 1:11:20 Time Heat Exposure Later in the Day Behaviors “Similarly, if you're going to use deliberate heat exposure, you'd be wise to do that later in the day... when you get out of that hot environment... your body will continue to cool down.” ▷ 1:11:48 Shower Briefly After Evening Sauna Behaviors “Many people find that if they do sauna in the later half of the day, or even just before sleep, and then take a warmish shower afterwards, then they find it easier to fall asleep.” ▷ 1:12:06 Avoid Eating Before Bed and Before Sauna if Seeking Growth Hormone Behaviors “The best time of day to do it, especially if you haven't eaten in the two hours before sleep, okay?” ▷ 1:16:22 Hydrate After Sauna Behaviors “Now, regardless of what time of day you do sauna or how frequently you do it, you're going to want to hydrate after going in the sauna. When you go in the sauna, you lose water, and when you lose water, you need to replace it.” ▷ 1:16:34 Electrolytes Supplements “Well, you need water for all your cells, but you also need electrolytes.” ▷ 1:16:56 Drink 16 Ounces of Water Per 10 Minutes of Sauna Diet “But in general, one way to approach this would be to make sure that you drink at least 16 ounces of water for every 10 minutes that you happen to be in the sauna.” ▷ 1:31:32 Use Glabrous Skin Cooling for Rapid Core Cooling Behaviors “The key thing is to get the palms of your hands, the bottoms of your feet, and the upper half of your face in contact with a cold surface or fluid that is cold enough to cool the blood and the core of your body, but not so cold that it constricts the veins... So not placing ice packs necessarily.” ▷ 1:33:20 Use Glabrous Skin Warming for Rewarming the Core Behaviors “If someone is hypothermic, they're too cold... ideally what you do is you use some warm object or warm fluid to warm the bottoms of their feet, their hands, and the upper half of their face. Of course, not so warm that you burn those skin surfaces.” ▷ 1:33:20 Blanket Tools “If someone is hypothermic, they're too cold, it is not a problem to cover them with a blanket, but ideally what you do is you use some warm object or warm fluid to warm the bottoms of their feet, their hands, and the upper half of their face.” ▷ 1:34:40 Use Cooling Methods if Fever Exceeds 103–104°F Behaviors “This is one reason why, if a fever ever goes above 103, you need to start getting a little bit worried. 104, there are times when you need to call an ambulance or go to a hospital, you really need to employ cooling methods of the sort that I talked about before to prevent hyperthermia.” ▷ 1:37:56 Local Heat Therapy Behaviors “What the study involved was heating of a local patch of skin to 41 degrees Celsius, which is 105.8 degrees Fahrenheit, but not damaging the skin, okay?... They refer to this process as LHT or local heat therapy.” ▷ 1:50:14 Get a Little Uncomfortable in the Heat for Mental Health Benefits Behaviors “And in terms of the mental health benefits, it seems that getting a little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going to be the best way to access those mental health effects.”