🔥Sauna and cold exposure increase brown fat thermogenesis.
👍They have resilience and dopamine-increasing effects.
⏰The recommended minimum weekly cold exposure duration is 11 minutes.
💪Heat exposure increases growth hormone release.
🌡️Hot saunas and baths should be used with caution to preserve sperm health.
What are the recommended temperature ranges for heat and cold exposure?
—Heat exposure is generally between 187-212 degrees Fahrenheit, while cold exposure should be cold enough to be uncomfortable but safe.
What are the benefits of ending a session on cold exposure?
—Ending on cold exposure can have a thermogenic metabolic response and stimulate the body to heat up naturally, which can be beneficial for those concerned about sleep.
Can sauna and cold exposure be combined?
—Yes, sauna and cold exposure can be combined in cycles or done separately based on individual goals and preferences.
Can sauna and cold exposure be done in one day?
—Yes, sauna and cold exposure protocols can be customized to fit one's schedule, whether it is done in one day or spread out throughout the week.
What are the potential risks associated with sauna and cold exposure?
—Heat exposure should be done with caution to avoid overheating, dehydration, and electrolyte imbalances. Cold exposure should be safe and uncomfortable but not to the point of causing harm.
00:00Sauna and cold exposure have been the subject of research and are popular in Austin.
00:15A study showed that the recommended minimum cold exposure per week is 11 minutes.
00:46The benefits of cold exposure include increased brown fat thermogenesis, resilience, and dopamine levels.
01:53Heat exposure increases growth hormone release, while subsequent sessions have a small effect.
06:00A two-hour sauna protocol once a week can significantly increase growth hormone levels.
