Deliberate Heat Exposure (via Sauna) Protocols for Health & Performance Sauna sessions don't start until you want to get out - thats when the resilience practice begins. Rhonda Patrick is a great source for sauna knowledge (great listen below): https://www.youtube.com/watch?v=RWkv9ad7zvc Heat triggers some of the same mechanisms in the brain and body as if you were engaged in cardiovascular exercise. While in the sauna, heart rate and blood flow increase, blood vessels will vasodilate (expand) as your body works to cool down in order to regulate body temperature. Sauna Tips: - Hydrate before (at least 16 oz per 10 min of sauna) - Be in a fasted state (no food for 2-3 hours prior to) - Wear good attire - Dial your breath & mind Sauna Protocol examples for weekly implementation: - Get Sauna to 180 - 210 degrees - Stay in for 10 to 20 min per session - Repeat 2 to 3x per week or as often as 7x times per week **More often appears to be better with respect to cardiovascular health Sauna Growth Hormone Release: - Multiple sessions of 30 min each - Cool down periods between of 5 min - 30 min sauna, 5 min cool down, 30 min sauna, 5 min cool down - Take a few hours off and then repeat this for a total of 4 30 min sessions! Deliberate heat exposure benefits: - overall health - the tolerable heat stress helps body positively adapt to stress. Sauna releases heath shock proteins which help repair protein structure within cells. - improved cardio vascular health - Improved mood - body responds to heat with release of dynorphins (agitation and discomfort) and endorphins in brain which effects our mood and body. - Adjusts hormone levels - Increases performance - Enhances Recovery Safety Measures: - Pregnant women and children younger than 16 should not sauna - Start slow - using cooler temps that don't significantly increase heart rate - Men trying to conceive children - repeated sauna can reduce sperm count . It rebounds after 45-60 days