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Heat Exposure

https://www.foundmyfitness.com/topics/whole-body-hyperthermia

https://www.foundmyfitness.com/topics/sauna

Sauna + Exercise for CV health and all-cause: https://pubmed.ncbi.nlm.nih.gov/28972808/

Hyperthermic effect, baths, and depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371197/

Sauna twice per week reduced pneumonia risk: https://www.telegraph.co.uk/science/2017/10/09/saunas-cut-pneumonia-risk/

Boundless (ref)

Heat Stress:

Heat stress prevents muscle loss by triggering the release of heat shock proteins (HSPs), which eliminate free radicals, support antioxidant production, and repair misfolded, damaged proteins in muscle tissue. One HSP (HSP70) is associated with longevity. Two 20 minute sauna sessions at an even warmer temperature separated by a 30 minute recovery period resulted in a fivefold increase in growth hormone levels. Combining exercise and heat stress creates a synergistic increase in GH.

Sauna exposure also increases blood flow to skeletal muscles and helps fuel them with glucose, amino acids, fatty acids, and oxygen while removing metabolic by-products like lactic acid and calcium ions. Sauna exposure can even build new blood cells at a rate similar to EPO.

Sauna:

Spend 20 to 40 minutes (as long as you can tolerate) in a dry sauna. Focus on deep breathing, box breathing (four count in, four count hold, four count out, four count hold), occasional yoga moves, and stretches. Drink water in moderation (as little as you can get away with). Finish up with a cold shower. It is fine for your heart rate to get high during this session and for it to feel a bit uncomfortable.

Infrared Sauna:

It combines heat and light. Exposing the body to infrared light has been shown to raise white blood cell counts, enhance immunity, heat tissue, increase blood flow to injured or recovering muscles, and provide additional recovery benefits. Unfortunately, they produce a large amount of EMFs.

Hyperthermia Therapy:

  • Dry sauna, infrared sauna, heating mats, hot tubs, hot springs, sauna suits, or exercise on a hot day. Principally used to treat cancer, but the heart health and cellular resilience processes it triggers make it a strategy for longevity as well. Just don’t go too hot for too long or you’ll cause more harm than good.
  • Hyperthermic treatment of up to 120 degrees Fahrenheit for a wet sauna and between 158 and 212 degrees for a dry sauna have been shown to cause a significant expression of heat shock proteins (HSP) in muscle. HSP chaperone misfolded or newly synthesized proteins, protect cells from protein misfolding, and strengthen the immune system. The triggering of HSP is also correlated with 30% more muscle regrowth after a week of physical immobilization. Sauna therapy can also increase oxygen consumption and RBC production following exercise, improve stress resistance, and aid in detoxification of chemicals and heavy metals.
  • Twice per week, try to get into a dry sauna (170-180 degrees Fahrenheit), wet sauna (110-120 F), or infrared sauna (130-160F) for 15-40 minutes, or until you achieve a noticeable rise in heart rate, sweat production, or both. Focus on the breath or meditate. If these are unavailable, exercise with a few layers of clothing on.

Biohacker (ref)

Sauna and Heat Exposure

Traditional saunas boost the production of GH, improve metabolism, and increase O2 uptake. It can also reduce joint pain and improve joint mobility, as well as easing tension headaches.

2-3 saunas per week has been shown to lower risk of coronary heart disease. It produces heat shock proteins that may have positive effects on muscle growth. Spending time in a sauna may also increase insulin sensitivity, which is beneficial for weight loss.

Sauna bath:

  • Stay in for a minimum of 15 minutes at a time
  • Two 20 minute sauna sessions in more than 80C with a 30 minute cooling break in between may increase production of GH up to 16-fold
  • Spend 15-30 minutes in the sauna followed by 5-20 minutes in a cold shower – done 2-3 hours before bed time – will improve sleep quality.
  • To maximize recovery and muscle growth, spend a minimum of 30 minutes in the sauna after exercise

Infrared Sauna: 3-12 micrometers, which falls under far-infrared (FIR). Found to have tissue effects on mitochondria respiratory chain in the cell energy production process and the blood supply of tissues by dilating blood vessels and improving circulation. In Japan, they use it for Waon therapy, to increase stroke volume, cardiac output, and ejection fraction in heart failure patients.

Other health benefits:

  • Reduces oxidative stress
  • Speeds up recovery from exercise
  • May reduce short and long-term pain
  • May promote the detoxification of the body through increased microcirculation and deep sweating caused by infrared radiation
  • May be used as a treatment for chronic fatigue syndrome

Toxin release with niacin. Niacin releases a large volume of fatty acids and toxins from fat cells over 2-3 hours after consumption. Initially niacin inhibits lipolysis. In liver cells, niacin promotes fat beta-oxidation and inhibits the synthesis of fatty acids. Combining niacin with exercise boosts circulation and detoxification:

  • Start with 500mg dose of slowly absorbing niacin and wait 20 minutes
  • You may increase by 500-1000mg per week (max dose is 5000mg)
  • Move briskly for 20-30 minutes (raise body temperature and increase lymphatic and blood flow)
  • After exercise, enter a preheated infrared sauna (minimum 40C) for 15-60 minutes
  • While in the sauna, you may consume coconut water or other mineral rich fluids to prevent dehydration and to replace sweated out minerals
  • At the end of the sauna, take 2-5 activated charcoal capsules that bind toxins secreted in the intestine
  • Start the protocol with caution and moderation if you are aware that your body has accumulated a great deal of toxins or if your body fat percentage is high
  • Have your liver function values checked every 2 weeks during
  • Maximum duration is 30 days during which it is recommended to eat healthy fats and minerals
  • Complete the protocol 2-3 times per week.
  • You may feel detoxification symptoms, which will pass. Consult your doctor if you have any chronic illnesses before starting

Summary of red light therapy

  • There are almost 6000 research articles on the benefits of red and near-infrared light (NIR) aka photobiomodulation on human health 
  • Red light and near-infrared light treatment can improve tissue health, skin health, muscle recovery, and neural health
  • Devices are easy to use and safe to do at home, however, the user needs to carefully read instructions and parameters of the light to avoid overdosing it
  • Red and NIR work via light energy that improves cellular energy production via an enzyme called a cytochrome C oxidase
  • There are many different types of light devices on the market, some more effective than others
  • Try photobiomodulation for example to improve and firm the skin, reduce wrinkles, improve athletic performance, upregulate energy, or to support weight loss

https://shop.biohackercenter.com/blogs/biohacker-news/health-benefits-of-photobiomodulation-red-nir-light-therapy?utm_source=Biohacker+Center+Store+%28Main+list%29&utm_campaign=c49856e447-red_light_therapy_fall_2021&utm_medium=email&utm_term=0_35a1907447-c49856e447-105812905&mc_cid=c49856e447&mc_eid=2be90e2f28

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