I love that we live in a time where every Monday we get a delivery of actionable, science based information, that can literally alter the course of life. For no cost other than the time it takes to listen. Thank you Huberman Lab team!
Dr. Huberman, another great addition to the community knowledge bank. I would like to extend personal gratitude for your work. It is because of your podcast with Dr. Sinclair, that I've turned my life around about 3 months ago, by chaning my mindset and my diet. I've lost 48lb, changed my precetion of why we eat, changed what I eat and when, and gained appreciation for food as a whole. As I continue to explore human mind/body connection, your work is irriplacable. May you continue doing great, without missing a stride.
what was your starting weight and height? assuming 12 lbs is water weightloss from too little carbs, 36 lbs is still a large weightloss for 12 wks thats 10,000 cals week/7 days = 1500 calorie cut per day thats amazing if you ate 4500 a day and not active but if you were eating 3000/day and cut 1500, its too much i fear.
@@vctrtls Er...It is but people miss it (I did) and someone took their time to neatly write it out for others, when they didn't need to, so that's nice 😐
I am a former professional fitness competitor. I’ve done this for for years to dry out. I couldn’t understand why my coach would have us do the sauna. We would work up to doing it 20-30 minutes a day after our workouts afterwards we had to take a cold shower. Now I just heard you explain it. Yes it really works. I am happy you also explained how to do this if you want to have human growth hormones.
Dr. Huberman I just want to give you a heartfelt THANK YOU! for everything you do. You've improved my life and my loved ones around me 100%. You're my favorite podcast.
Dr. Huberman you, Dr. Rhonda Patrick, Dr. Berg, Dr. Snipes and Dr. Gabrielle Lyons are my favorite doctors and scientists on RUclips. The wealth of information you all share is always in abundance.
Oh my, dr berg, the scientologist who abused his son? Um, SERIOUSLY? Please don't compare Dr. Huberman with that misinformation charlatan. I call him dr oxalate. He's clueless on true health. His 7-10 cups of poisonous plants will kill you. Please educate yourself before his ignorance hurts you.
I've been using infrared sauna for several years now and I love it! My (admittedly limited) understanding is that infrared saunas can provide the same/similar benefits to dry saunas at lower temperatures because your body is being warmed from the inside vs. the air around you...and therefore they can be less taxing on the body. Either way, I find it produces an amazing amount of sweat and feels great :)
Thanks for this comment. It’s a little disconcerting that Huberman plays down using infrared sauna. I understand that the famous Finland studies are with traditional dry sauna, but he says himself throughout this podcast that the most important thing is how hot your core temp gets. So if infrared heats your core more effectively at a lower temperature than traditional, you’d think he’d sing its praises. It’s even more disappointing because nowadays infrared saunas are what most people have access to (in the US) vs. traditional.
Sauna has always had a mental clearing tool for me , can go in stressed and come out refreshed and clear , very noticeable, the HSP is very interesting added bonus !
Thank you! You corroborated my brother's "genius" wrapping himself in a plastic trash bag and going for a jog. This is significant because this was in the early 1980's. I think he was on to something... Always said he felt great afterwards 👍🏼
I've been steaming sauna for 4months after heating for 20mins.then go to a cool bathing ,it helps for my high blood pressure but my sugar wasnt able to go down ,maybe continuos doing this for a year or lifestyle changes
I would love to learn about everything going on mentally and physically in women during pregnancy, postpartum, and nursing. Birth control had and a negative affect on me as well. From my own personal experiences, I was a different person during all these life stages. This is the first time in 3 years I'm not pregnant or nursing and I feel fantastic. I've been able to implement some supplements that I couldn't while nursing or pregnant that help a lot with energy and mood from the sleep disturbances from children. Thank you for everything you do. My quality of life is better since listening to your lectures.
I listened to this while having a session in my HigherDose sauna blanket. Closed my eyes, thought of the POA and all the mechanisms contributing to an optimal healthspan!
I would love to hear your take and the newest studies about stretching and getting flexible. Sinews, muscles, fascia, stretching combined with breathing and so on. I am just grateful and soo happy that these lectures are available like this. Fun fact is: if you know Huberman Lab you definitely have an unfair advantage in so many ways. Hopefully more and more people will be willing to do the work on them selfes. Sincerely Vincent
Thanks for the great information. 80ºC to 100ºC would be valid only in dry saunas. Steam "saunas" are much more intense because of the steam. 47ºC to 50ºC in a steam room feels much hotter than a 80ºC to 100ºC dry sauna. While I can stay only 10 to 15 minutes in a 48ºC steam sauna, I can stay 20 to 25 minutes in a 100ºC dry sauna.
I may be late on this but I'm thankful for this video. I'm currently working on self improvement as a 14 year old and have developed a morning routine with 10-9 hours of sleep. I am reading the compound effect and have learned so far, on how to build habits and how to get rid of bad ones. I also watch your videos and they are, and have been a great help so far. I am planning on taking it slow and I'll try to add this to my list for good habits. Thank you once again!
Great episode,as always.I would like to propose an episode on Alzheimer’s. I’ve read the book “The end of Alzheimer’s “ by Dave Bredesen, and it would be great to have practical advice on protocol and supplements , especially in having few supplements to condensate the numerous substances that are suggested. Thanks for bringing science to the vast public. You feed my thirst of knowledge and provide great inspiration.
This is great that modern science is finally catching up to Indigenous science. Indigenous people have been using the sweat lodge for a long time and it's common knowledge among us that the heat helps us physically and spiritually. We also administer medicine through the steam in the lodges using the actual herbs, plants or roots. No side effects like people get with pharmaceutical drugs.
As always absolutely loved the video! Here are some suggestions for future podcasts: • sexual performance • hair loss • neurosciences perspective on meditation and Pranayam
For years I've been raving to my friends to come to the outdoor pool in summer. I lay on a towel on the concrete, bake until it's not comfortable, then spend time in the pool. Rinse repeat for the 1-2hours I'm there. I've always said how fantastic this method makes me feel, eliminating a lot of chronic joint pain, sleep improves, mental well-being blossoms. Always claimed it therapeutic! Even though the Temps may not reach these sauna Temps, I will swear by my therapy. Always lament not having it outside of summer.
@@knowledgeincrease3326 reminds me of a practice people do , they lay buck nakid spread eagle arse to the sun. It's supposed to allow more sun benefits in quicker time, I reckon.
Dr Huberman, I appreciate you and you podcasts so much. Your premise is that an increase in growth hormone, the more and for longer, the better it is. How do you know that to be true? Is that the case for all individuals in all circumstances? And what are the correlates, negative/positive of a rise in growth hormone. Such a rise could signal tissue damage in proportion to the length and scale of the rise and might in some circumstances or in some people offset, even by a long way, any benefits. Don't the benefits needs to be quantified and qualified in all circumstances prior to assuming that a rise in GH is always good! Or is it always a good thing? Maybe you are correct! But, if it is an assumption, and that us your promise, I think that might be an errror. In medicine we always assume what we think is the obvious and it turns out to be completely untrue. I'm rooting for this premise though! Thanks for reading. 🙏👍😊
I would love a episode specifically targeting progesterone that hormone interest me a lot. I have heard you talk about it ,but not explain the relationship to other hormones etc. Thanks for the content like usual
I've been doing this unintentionally for the last 3 years. hot tub at max temp and cold showers in summer and cold exposure in the fall and winter. I just like how it's always made me feel.
Hello dr. Huberman, I have some questions on the topic of sauna: 1. You're mentioning growth hormone protocol of 1 longer visit per 10ish days, because otherwise raise in growth hormone dwindles. Question is what does 16X raise compared to the baseline mean regarding the effect on body, and how does it differ from 2-3X (to which raise dwindles with multiple visits) and how does both compare to - lets say - puberty? I understand effects of hormones on tissues need not to be linear. Also, how long does the effect on growth hormone last? Is it cumulative or peaks mean the most? E.g. If the effect lasted 1 day, was constant through that day; and also linear and cumulative - one visit every 10 days which raises GH 16X (1x16+9xbaseline) would be the same as 10 visits each day which raise GH 2.5x. Is it known what is the real nature of GH on tissues and which pattern of raising it is the most important? 2. Does dwindling of GH raise also dwindle to some decent number bigger than baseline; or it drops towards the baseline? If visits to sauna are sparse, is dwindling just delayed or it can be avoided? 3. When going to public sauna other visitors often bring essential oils. You've already mentioned that DRINKING mint tea can block testosterone due to menthol effects on prolactine. Could inhaling mint oil have the same effect (how large is the decrease, how long could it last?). Are there any other known negative effects of essential oils on endocrine system? I'm trying to avoid them since I don't know all the ingredients, but I could use more information if you may have it. I understand some of my questions may not have answers yet, and other could have simple, textbook level answers. If questions aren't answered, I'd gladly hear your expectations/guesses, since you seem to have tuned your intuition on this topic. Thank you upfront for answers you're able to provide! Also, thank you for your podcast. It has been an invaluable source of information I'm using daily! EDIT: I also have guest suggestions to add. I'd love to hear you talking to dr. John Vervaeke. It would be such lovely discussion to hear! Also, I think dr. Carl Hart is a person who world needs to hear talking to his peer in the level of knowledge in neuroscience. The less kind you are towards him during the potential talk, the more value information that survives the talk will seem to have. I feel he brings ton of potentially valuable information, so please consider this despite potential controversy.
Dr. Huberman, is it better to adjust one’s sleep schedule with the changing of seasons, going to sleep earlier/waking up later in Winter? Or should one strive to maintain a consistent schedule and use artificial light to stimulate wakefulness? Thanks again for the great content!
It depends on where you live but for most people a slight variation of an hour or two on either side of waking we’re going to sleep is normal as the seasons change. I would use how you feel throughout the day as a good gauge.
@@hubermanlab I have a steam sauna but it's only getting to 120f. Is this still beneficial or do I need a a dry sauna with higher temps? Any help would be appreciated.
Dear Dr. Huberman may you clarify a point for the final protocol for sauna: - Before entering in the sauna we should take a shower (cold\hot) or we can enter without previuos bathing? - After 20 min of Sauna we should rest a bit and than have a cold\hot ormal temp. shower? - (hydrating before entering in the sauna and after coming out is it fine, or for 20 min should we interrupt the process, exit , drink and then retun to finish the sauna?) Thank you a lot for clarity!
Thank you Dr. Andrew for connecting science and tools. Please bring an episode on prefrontal cortex as it would be benificial for many people because it is the last part of the brain to completely develop and most affected by the environment and least affected by genes .
Finally some good information on how to use sauna! However, it made me also ask next questions. I love going to sauna, it is culturally embedded into my culture to go into dry sauna at 80-100 degrees celsius. It produces a satsifaction response in me whenever I go there - not discomfort as you seem to suggest. Whenever I feel overwhelmed and close to burning out, finding a chance to go to sauna is one of my go-to stress reliefs. Discomfort does build up after staying in a sauna for a while, and I get it. But Dr. Huberman says in this video that it should be uncomfortable to get the response of satisfaction. I'm wondering if the studies had people in them that were already common sauna visitors or were they first-timers? How much of a difference does adaptation to sauna-going make when doing this? If I am already a weekly sauna-goer, does it change whether sauna therapy is effective or is it only up to some point? Would a longer sauna session be even better than 20 minutes or does the effectiveness subside after a while? What should be the hydration protocol around it? What happens with sauna+alcohol? So many questions that we have in our sauna culture argued endlessly. Also, personally, I am usually the person to always feel cold (when I am not in sauna; low blood pressure is probably one of the reasons, and I dress in much more clothes than people around me) - does the beige fat protocol from this video help in this? What are the ways for people who feel cold all the time to change that about themselves?
Just a quick, somewhat educated guess, fm listening to this & other Huberman podcasts - the answer to your Q about building up cold tolerance for yourself... you may be finding it difficult to tolerate the cold because you are not allowing your body to do that naturally. e.g. you are dressing in heavy layers in the cold, whereas if you wear less layers and go thru the painful (but safe) cold exposure sans the warm clothing, you would naturally be building up cold exposure for yourself. And, theoretically...at some point practicing this you will eventually become more cold tolerant.
One important thing to note regarding sauna temperature that in traditional sauna the air humidity affects a lot how fast you will heat up. In very humid sauna even 60 degrees celsius can heat you up a lot quicker than 80 degree totally dry sauna.
I appreciate you so much. Especially at this time of my life. I will be 69 in a few days. Coincidently, I was listening to you as youu described applying a heat source (I was using a red light appliance) and as you indicated, my body suddenly started to sweat. I had installed a far inflated sauna and enjoyed it, but unknowing stayed in too long as I didn't sweat unless I used it for an hour. Over time, not realising that I needed to replenish my electrolytes, I had a episode of arrhythmia of 150. I was told not to use my sauna. I tried finding any research on inflared saunas before purchase, non to be found until 2021. But he was so vague and didn't indicate what kind of cancer was found. So I installed an electric sauna heater in the sauna. Now, after listening to your research, I can use both systems at the same time. I just finished my sauna this morning. 20 minutes at 180 degrees. I Feel fantastic! The cold shower is hard, best I can do is luke warm. I can confirm, my heart rate was 68 going in and 112 coming out. It is no wonder women used to live longer than their husband's because of the hot baths(before showers). Thank you Andrew, stay awesome!
Could you do an episode on the menopause? This episode made me think of hot flushes! Thank you for everything you do, I implement a new tool after almost every episode!
As a nordic person, sauna is a must in winter, and even in this chilly unusually late European spring. Glad ancestors were inventive and smart about such procedure :)
Just shared your podcast with a TBI support group in California. The group is called The Bridge TBI. Thanks for making such interesting content for free, so freaking awesome!!
Thank you for this one. Your complete and thorough explanations go above and beyond what I will retain and I appreciate hearing all of it. Thank you and I saunna 4x a week cause I love it and its a coping tool in dark, wet and cold Oregon winters.
Love to hear another podcast! You told us that we could comment requests. Could you tell us more about the physiological processes and do's/dont's while having a burnout? Adrenal fatigue?
3 day fast (maximizing chaperone mediated autophagy) + cold exposure morning + heat exposure evening is what I do weekly and it has a SIGNIFICANT effect on my skin, hair, nails, cognition, energy, mood, sleep etc
Two questions: 1. Do you have any good research into the differences of near and far infrared exposure? I have an infrared sauna that I have added heat lamps to in order to get the purported benefits of both. In particular, the benefits of the heat and infrared light is a deeper tissue penetration. In both cases, the benefits are claimed to be due to the wavelengths and tissue effects that don’t relate directly to the temps achieved in the sauna, which do not approach the 170-200+ F temperatures you speak of. 2. Will children prior to puberty produce less growth hormone when sleeping if they have eaten less than 2 hours and have elevated blood glucose levels before going to sleep or does the research only address those older or adults? Thank you!
Surely there has to be an error here. Did I hear Dr Huberman saying to use water temperatures up to 100 degrees Celsius? (80-100) But that is the boiling temperature of water!
Your podcast is transformative; thank-you. I would like to request a podcast discussion on P.O.T.S. (postural orthostatic tachycardia syndrome) Such a constellation of symptoms in multiple systems in the body. My daughter is off to Oregon State University next year and was diagnosed with P.O.T.S. only last year after years of symptoms. From what I can discern, little research is done in this area and the suggestions for management of symptoms is terribly generic. After listening to all your podcasts as well as those of others, I feel confident that better protocols exist. Can't think of anyone else I'd rather listen to discuss this issue
I've been doing sauna/cold bath for about 5 years now in Japan. At least once a week I try to visit an onsen (bath house) in my area. Discovered this great activity on my own without RUclips. Just naturally jumped in the cold bath after the sauna and realized how great it felt and kept doing it. I normally do sauna 12 -15 mins at 90C 4 to 5 times, Cold Bath 2-4 minutes. Now everyone is doing it. Its like discovering a great band before everyone else. Now its too commercialized and trendy. lol
An onsen isn’t a sauna, it’s a hot spring and generally the commercial ones are not natural ofc. Why do people who are not from Japanese culture keep calling it a sauna?? It’s still very healthy for you ofc but the average bathhouse or bathroom has no sauna…
Onsen is warm water, no? Finnish / Nordic people have been doing saunas and snow baths for a very long time too. Nothing new about it :) But I agree, heat and cold work magic.
That’s great!! I need to move to Japan Question: I heard Dr Huberman say once a week you get 16x HGH with 2 hours total of Sauna spilt up into 4 parts. wondering if this is too much if I’m doing cold shower then 20 minutes sauna then cold then sauna on a daily basis? Looking for more info on doing this routine daily. Thank you
What a wonderful thing it is to see that this has become trendy! Mental and physical health and well-being, even if it’s to follow a trend. This is a bandwagon I happily invite others onto!
Thank you so much for another amazingly interesting podcast! I have not missed any - and indeed made written notes from many of yourdiscussions. I absolutely love 1h20min where you speak about uncomfortably hot scenarios! It put a smile on my face for sure! I Love your work!
Thanks Huberman Team, I’m learning so much in these Podcasts. I appreciate you’re work a lot. For me Andrew have such a nice sympathetic, well understanding (for all people with a bit of English skills) art of introduce his knowledge. It feels awesome to be part of this community, Thanks! 🙏
When I am not trying to conceive children, I like to bathe in 46°C (115F) water until my sublingual temperature reaches 40°C (104F). It makes me kinda dizzy but once I cool down I feel great and sleep well for a few days.
Hi Dr Huberman and team. I believe hot showers are the most accessible/easy/affordable way of doing this. My daily morning routine is a 5 min ice (I use a suspended bucket with holes) shower followed by about 10-15mins of heat. First moderate while I wash and get practicalities out the way while heating my core, then I turn up the heat to around 38-40 degrees celsius while breathing heavily and ensuring top of head/hands/feet get good flow. I get my heart rate to around 150 in this way. Once I start feeling very desperate, I turn back to cold for about 15seconds and shut off. It is sublime and helping to slowly, along with with other Huberman protocols, lift me out if a lifelong depression. I’m 40. If you really want to treat yourself you take that hot body, lie down and do some Wim Hof Power Breathing…(60x very deep breaths, followed by 15 second deep holds - repeat). I’m curious at what temperature the water will start damaging the skin tissue? Thank you for all you are doing. This will profoundly change the world. I really believe it
I tried WHM breathing exercises and while they were amazing, it greatly affected the severity of my tinnitus. I stopped the breathing exercises once that happened. It tripled the apparent volume of it and that was nearly 2 yrs ago. Today it’s still quite loud. I’ve heard others suffer the same from WHM breathing
I think it would be great to do an episode specifically on the fever response in the human body. An excellent guest would be Gurdev Parmar (F.A.B.N.O.). His book “Arming the immune system” is all about the fever response and it’s fascinating! I was a patient of his in 2021.
Very informative, I never knew the impact of core heating. There are few yoga practice I do which increases core heat naturally, Now I can intensify them after this knowledge you have shared The techniques are Bhastrika Pranayam Suryabhedi Pranyam Locks Sudarshan Kriya Thank you Chandresh Thakar from India
The studies used the 80-100 C range but it’s not clear to me that 80 is therefore necessary to experience benefits. Studies usually opt for a high dose of whatever stimulus to ensure an effective range, but that doesn’t mean lower doses are ineffective, especially if duration is a dose variable. I’d love to get clarification on this.
It seems unlikely that the external temperature is a meaningful threshold compared to internal temperature. Unfortunately it doesn’t seem the research is qualifying the benefits based on internal temperature reached or time spent there yet. I settle for trying to get to the point where I forced out of the sauna. Even if the temperature is lower than in the research, it’s hard to imagine a higher temperature would achieve anything different than getting me there quicker.
@@jmass4207 Thanks that makes sense. Besides general health benefits I'm trying a specific protocol aimed at increasing oxygen carrying capacity in the blood for cycling performance. The researched protocol has the subject raising internal temp first through an exercise bout, then going straight into sauna for 20 minutes, with most of the testing being in that 80 C range. Like you said, internal temp is clearly the real variable, and I can think of a few ways to raise it even further prior to sauna.
Dr Ronda Patrick has been speaking about sauna benefits for yrs and yrs. Double-blind & peer reviewed studies and 175-225° is key to the majority of benefit. Which to me is sort of a bummer cuz my sauna doesnt get but to 140° or so.
Sitting in the suns ir or the ir beside a fire will heat you up beyond ambient air temp. The setting in an ir sauna is air temp, that doesn't account for the ir radiation being absorbed by molecules in your body. So the number is a fib, you really need to watch reviews of the particular ir sauna you'd be intrested in.
Fantastic episode - per usual … so informative and your relatable way of explaining/educating. So grateful and appreciative for your ongoing presence here with Us - dear Dr. Andrew Huberman Ph.D. Thank you for this incredible contribution and your deliberate dedication and this commitment here. You are helping me and many others. Life is better with you in it Andrew. 💪❤️🙏👏
I would really like it if there was an episode about scientific studies themselves, how do they happen, why they happen, what makes a good study, what makes a bad study, peer reviewing, getting into journals and I would seriously like a basic guide about how to read scientific studies
I am hoping that someone (me, in this instance) who only has access to a sauna that tops off at most at 160 F or 70 Celsius, and is an Infrared sauna also, can still get some of the benefits that Andrew describes
Did you receive an answer? I'm looking at an infrared sauna that Max's at 150 degrees. We listen to these very long podcasts, love them, but unfortunately, the basic numbers or daily useful info becomes vague.
I tried 4 rounds of 30 min @ 90° Yesterday after training. .. It was exhausting!! I quit every round. First round i gave up at the 15 min mark. So i sat the timer to 15 min but to no effect. I gave up all of the following rounds @ 10min Trying again next week
Thanks for this information. I am training for a powerlifting meet at age 57 and my trainer recommended sauna. I didn’t think I would like it, but I felt so good afterwards! Now it makes sense!
When you said hot topic ... 🔥 It was gold! And so is the information you deliver so regularly. Thank you for this you are making a lot of people better informed and just... Better
Sauna exposure is something that I've started to incorporate into my lifestyle. So, this infomation is very helpful to me. Just as note: The public saunas that I have access to max out at about 65 degrees C. Thanks for the great podcasts and for spreading science to the general public!
Hey Dr. Huberman I love your podcast!! Thank you for all the free knowledge you provide. Do you think you could make an episode on PTSD and how trauma changes the brain. I would be super interested and this topic means a lot to me. Thank you for considering!
I believe episode 49 was about trauma, not sure how much it goes into ptsd as I havent watched that one yet, but it may have info you'd be interested in :)
Loving these videos, thanks for your work. Be great if you could do a session on menopause, seems a confusing amount of "science" out there on the subject. Specifically on training / exercise and how the changes in hormones affect what types etc could be more beneficial.
Yes, it would be great if Prof Huberman would do a pocast about menopause. It's a difficult subject with, as you referenced, confusing 'science'. I think it is finally agreed on by most researchers the estrogen study most referenced was misrepresented. But doctors are not interested in changing their long held position on not prescribing estrogen.
Agreed this is a topic mainly brushed over or completely ignored by most of my primary care physicians. I do not want to take away from Dr Huberman's excellent work, Dr Barbara Taylor out of Houston, TX has a podcast devoted exclusively to this subject. I would love to see her as a guest on Dr. Huberman's podcast.
I’m a little confused by one point you made. You mention that cooling the shell of the body will cause our core temperature to rise (inverse relationship), however you also mention that cooling your palms or the bottoms of your feet will cause your core temperature to fall. Are your palms not the “shell” of your body? Based on the logic laid out in the first section of the video I would have expected core body temperature to rise if you were to put a cold towel on your forehead or palms. Any clarification would be greatly appreciated. Great episode, as always!
Love your podcasts and recommend them to all my friends. Regarding this weeks podcast and heating the body can I ask if Hot Yoga would also be beneficial in this respect. The room is generally heated to 40 degrees C and 40 % humidity. Thank you.
Thank you. I also wonder about the effect of my infrared sauna at 131 degrees F as compared to your conventional sauna ambient temp of 186 F considering that IF sauna heats the body from within as opposed to dry heat sauna. In other words, might I get the same benefit with IR at 131 as you do with dry heat at 186F?
I'm an advocate for experimenting with a thermometer and exercise with and without hot baths/sauna. You can get your temp up a bit by a brisk 15 minute walk then getting into a sauna (I have an infrared) or hot bath for 15 to 20 minutes. This is enough to raise my core temp by at least 2 degrees F. You can go longer with exercise and sauna for more effect. If I recall correctly the literature indicates that core body temp runs o.5 to 1 degrees F higher than under tongue measurements.
Was hoping to hear about the more convenient and cost effective option - sauna blankets. I have not been able to find many that claim to get into the 80° C range, but I'm wondering if the nature of the mechanisms used (near and far IR) has benefits at lower temperature. Thanks!
You said that the temperature ranges need to be between 80 - 100 degrees c no matter what range of modalities you use. Can you provide any information on what temperature of hot water bath you should use? Getting into boiling water probably isn't a good idea. LOVE your podcast just trying to modify the protocols to what I have available. Thank you
Great video. Confirmation bias for me as I have loved saunas for over 25yrs when I could get to one and now I have an infra red one, I use it 4+ times a week for 5-10 minutes. I chose an IR sauna for convenience/efficiency i.e. dont heat the air, heat the body directy. I hadnt considered red light effect which you mentioned (I'll have to watch that video). My observations are that at an air temp of 45-60degC, I start sweating much sooner i.e. in 5 mins, at least as much 15 mins in trad sauna at 90degC. I cant stay in IR as long as a trad sauna and need a much longer break between repeat exposure (which I rarely do but may trial shorter intervals instead). Thanks for the info on beige fat too. Turns out this has been found since the last time I touched a physiology journal! 🙂
Oh wow, when I asked for this topic to be covered on your video about cold exposure I didn’t think anything would come of it, this is so cool! Thanks again Dr. Huberman, you’re a treasure.
i think I've discovered Mike O Hearns secret. . . . he sleeps in a sauna 😂😂 on a more serious note, another invaluable insight you deserve huge praise for helping so many
so basically me going outside in shorts all the time in 12-15c weather is a good thing...good to know. As someone who didn't care much for sauna I am looking into it and this was a great episode to learn more about the subject. I am now looking into ways on how to incorporate sauna and workouts together to finally get rid of my abundant winter(and prior not winter) fat stores (most is probably white fat that needs converting), what I'm trying to say is thank you for the science based information and keep up the great work.
I am a believer that persistent exposure to cold will lengthen our lifespan. But I also feel like heat may accelerate aging due to what I’ve read and also I find my finger nails noticeably longer after prolonged exposure from heat. I wonder what your stance on this is.
Both provide stress which creates adaptations. It is true that heat protocols can be leverage to greatly increase growth hormone but not so much that it should accelerate aging. In fact as I described in the episode if you do heat exposure protocols too often the amount of growth hormone release is diminished. Not below baseline but the big increases of occasional heat exposure on growth hormone start to wane. Also there is a genetic program activated by heat that corresponds to longer not shorter life. Also covered in the episode.
Ola Dr. Huberman, Gracia for sharing your knowledge ,as someone with heat intolerance ,your studies are always very Informative,and greatly appreciated.
Are you certain about the temperature recommendations for a hot bath? 80 Celsius seems much hotter in a bath than a sauna. 20 minutes in 40 Celsius in a bath is pretty tough during the last 5 minutes. Can’t imagine how 80 would feel. Just checking 😎
80 Celsius in water would give you severe burns, 20mins you would be bouillon 😆 80 celsius in a sauna at 30% humidity is nose hair burning hot. At 10% its for whimps.
I really enjoyed this information, thank you. Come to think of it, I enjoy all of your episodes and learn so much every single time. At the end of your episodes I think over all you've taught me and feel that sense of satisfaction of 'time well spent ' and wonder how some people aren't inspired to live with a curious mind. Not in judgment, more out of a recognition that they're missing out on so much personal enjoyment by mindlessly scrolling social media. It's right here, so generously offered by you. You make learning so easy and fun and shape my daily behaviors. Thank you to yourself and your hard working team for all of your efforts. You're top notch!👌
Hello Dr. Huberman, question. Do you drink LMNT more than once a day? You stated you drink when you wake up and during or after exercise. Thanks again.
Hi Dr Huberman, Appreciate if you can make an episode about antimicrobial resistance genes in our gut. Thanks for your knowledge and time, you are making a real difference in education. Looking forward for every Monday episode🙏
Thank you Dr. Huberman. A sauna and salt room spa opened this spring in my small city. I use the sauna, but I am wondering if you could tell us about the benefits and/or precautions of salt rooms? Thank you.
Great episode!! I use my dry sauna with cold shower daily and feel better then ever. I’m set at 85c for intervals of 15 minutes in sauna then 4 minutes cold shower two times each back to back.
Happy Monday ☕!! Thanks Dr Huberman for all the 69 EPs of great deep dive information! Would love to hear an episode about sunscreen, it's been a controversial and confusing topic to say least...
![Twenty One Pilots - “The Line” (from Arcane Season 2) [Official Music Video]](http://i.ytimg.com/vi/E2Rj2gQAyPA/mqdefault.jpg)
I love that we live in a time where every Monday we get a delivery of actionable, science based information, that can literally alter the course of life. For no cost other than the time it takes to listen. Thank you Huberman Lab team!
Go watch this one, because this is your life coming right up.
Dr. James Giordano " The Brain is the Battlefield of the Future"
1
He's great
If you want to skip about nine minutes of advertising, you can start at 9:30 for the actual topic. You’re welcome.
Huberman doing God's work.
Dr. Huberman, another great addition to the community knowledge bank. I would like to extend personal gratitude for your work. It is because of your podcast with Dr. Sinclair, that I've turned my life around about 3 months ago, by chaning my mindset and my diet. I've lost 48lb, changed my precetion of why we eat, changed what I eat and when, and gained appreciation for food as a whole. As I continue to explore human mind/body connection, your work is irriplacable. May you continue doing great, without missing a stride.
what was your starting weight and height?
assuming 12 lbs is water weightloss from too little carbs, 36 lbs is still a large weightloss for 12 wks
thats 10,000 cals week/7 days = 1500 calorie cut per day
thats amazing if you ate 4500 a day and not active but if you were eating 3000/day and cut 1500, its too much i fear.
Hope you're still doing well mate.
Timestamps
00:00:00 Heat & Health
00:03:37 Momentous Supplements
00:04:52 The Brain-Body Contract
00:05:46 LMNT, InsideTracker, ROKA
00:09:31 Body Shell Temperature vs. Body Core Temperature
00:13:28 Thermal Regulation, Hyperthermia
00:17:36 Heat Removal Circuits, Pre-Optic Hypothalamus (POA)
00:26:30 Protocols & Benefits of Deliberate Heat Exposure
00:33:37 Tools & Conditions for Deliberate Heat Exposure
00:38:47 Deliberate Heat Exposure, Cortisol & Cardiovascular Health
00:44:50 Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation
00:47:56 Longevity & Heat Exposure, FOXO3
00:52:30 Deliberate Cold & Heat Exposure & Metabolism
00:54:48 Deliberate Heat Exposure & Growth Hormone
01:04:32 Parameters for Heat & Cold Exposure
01:08:26 Circadian Rhythm & Body Temperature, Cold & Heat Exposure
01:12:00 Heat Exposure & Growth Hormone
01:16:20 Tool: Hydration & Sauna
01:17:10 Heat, Endorphins & Dynorphins, Mood
01:28:44 Tool: Glabrous Skin To Heat or Cool
01:35:33 Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism
01:47:00 Hormesis/Mitohormesis & Heat/Cold Exposure
01:49:11 Benefits of Heat Exposure
01:51:10 Zero-Cost Support, RUclips Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Thank you so much man!!!
Awesome! Thanks a ton!
Thanks! 👍
Seriously, thanks!
@@vctrtls
Er...It is but people miss it (I did) and someone took their time to neatly write it out for others, when they didn't need to, so that's nice 😐
I am a former professional fitness competitor. I’ve done this for for years to dry out. I couldn’t understand why my coach would have us do the sauna. We would work up to doing it 20-30 minutes a day after our workouts afterwards we had to take a cold shower. Now I just heard you explain it. Yes it really works. I am happy you also explained how to do this if you want to have human growth hormones.
Ive done sauna for 13 years and cant live without it. Thanks andrew
Dr. Huberman I just want to give you a heartfelt THANK YOU! for everything you do. You've improved my life and my loved ones around me 100%. You're my favorite podcast.
Dr. Huberman you, Dr. Rhonda Patrick, Dr. Berg, Dr. Snipes and Dr. Gabrielle Lyons are my favorite doctors and scientists on RUclips. The wealth of information you all share is always in abundance.
Oh my, dr berg, the scientologist who abused his son? Um, SERIOUSLY? Please don't compare Dr. Huberman with that misinformation charlatan. I call him dr oxalate. He's clueless on true health. His 7-10 cups of poisonous plants will kill you. Please educate yourself before his ignorance hurts you.
dont forget attia
Dr. Berg provides great info, although you should know he is a part of the scientology cult
Thanks for mentioning them. Found some great channels.
I personally would add Dr. Brad Stanfield also.
I've been using infrared sauna for several years now and I love it! My (admittedly limited) understanding is that infrared saunas can provide the same/similar benefits to dry saunas at lower temperatures because your body is being warmed from the inside vs. the air around you...and therefore they can be less taxing on the body. Either way, I find it produces an amazing amount of sweat and feels great :)
Thanks for this comment. It’s a little disconcerting that Huberman plays down using infrared sauna. I understand that the famous Finland studies are with traditional dry sauna, but he says himself throughout this podcast that the most important thing is how hot your core temp gets. So if infrared heats your core more effectively at a lower temperature than traditional, you’d think he’d sing its praises. It’s even more disappointing because nowadays infrared saunas are what most people have access to (in the US) vs. traditional.
I'm so grateful I found this podcast. Great information I can use to make immediate changes in my and my patient's lives. Bravo!
I can now sleep because of you. You have improved my life man. For real.
Sauna has always had a mental clearing tool for me , can go in stressed and come out refreshed and clear , very noticeable, the HSP is very interesting added bonus !
Thank You so much...
HSP?
@@marionharris5952 heat shock proteins
Agree - always thought that enduring the uncomfortableness of saunas triggered the body's defense mechanisms in helpful ways. Now I know why...
Thank you! You corroborated my brother's "genius" wrapping himself in a plastic trash bag and going for a jog. This is significant because this was in the early 1980's. I think he was on to something... Always said he felt great afterwards 👍🏼
I've been steaming sauna for 4months after heating for 20mins.then go to a cool bathing ,it helps for my high blood pressure but my sugar wasnt able to go down ,maybe continuos doing this for a year or lifestyle changes
I and many other Finns have been going to the sauna since we where born and keep doing it pretty consistenly until we die. Best way to relax
I would love to learn about everything going on mentally and physically in women during pregnancy, postpartum, and nursing. Birth control had and a negative affect on me as well. From my own personal experiences, I was a different person during all these life stages. This is the first time in 3 years I'm not pregnant or nursing and I feel fantastic. I've been able to implement some supplements that I couldn't while nursing or pregnant that help a lot with energy and mood from the sleep disturbances from children. Thank you for everything you do. My quality of life is better since listening to your lectures.
Do you mind sharing some of your vitamins that have helped your mood ?
@@summone25 I think hot flashes are our bodies way of trying to restart egg cell growth just a theory something I’ve always thought
I listened to this while having a session in my HigherDose sauna blanket. Closed my eyes, thought of the POA and all the mechanisms contributing to an optimal healthspan!
I would love to hear your take and the newest studies about stretching and getting flexible. Sinews, muscles, fascia, stretching combined with breathing and so on. I am just grateful and soo happy that these lectures are available like this. Fun fact is: if you know Huberman Lab you definitely have an unfair advantage in so many ways. Hopefully more and more people will be willing to do the work on them selfes.
Sincerely Vincent
Thanks for the great information. 80ºC to 100ºC would be valid only in dry saunas. Steam "saunas" are much more intense because of the steam. 47ºC to 50ºC in a steam room feels much hotter than a 80ºC to 100ºC dry sauna. While I can stay only 10 to 15 minutes in a 48ºC steam sauna, I can stay 20 to 25 minutes in a 100ºC dry sauna.
And certainly not 100 deg celsius in a bath as that would be the boiling point🙂
Hey Dr. Huberman. I’d love to see an episode about crying and all of the mechanisms and benefits/downsides of it. Thanks for all of the knowledge!
That's a really cool idea :)
@@るるん-n6n thanks! I hear that it’s good for you, and I’m wondering if there’s a biological/neurological explanation!
+1 wanna know this as well
I was told tears vs watery eyes were very different??
I would love to hear this. Especially covering ways to better control it
In Finland doctors say its safe to go to sauna during pregnancy. 80-90% mothers go to sauna here.
I may be late on this but I'm thankful for this video. I'm currently working on self improvement as a 14 year old and have developed a morning routine with 10-9 hours of sleep. I am reading the compound effect and have learned so far, on how to build habits and how to get rid of bad ones. I also watch your videos and they are, and have been a great help so far. I am planning on taking it slow and I'll try to add this to my list for good habits. Thank you once again!
Well done for a 14 years old, congratulations as you continue on your journey.
Great episode,as always.I would like to propose an episode on Alzheimer’s. I’ve read the book “The end of Alzheimer’s “ by Dave Bredesen, and it would be great to have practical advice on protocol and supplements , especially in having few supplements to condensate the numerous substances that are suggested. Thanks for bringing science to the vast public. You feed my thirst of knowledge and provide great inspiration.
I would absolutely love an episode about alzheimers or cognitive decline in general!
This is great that modern science is finally catching up to Indigenous science. Indigenous people have been using the sweat lodge for a long time and it's common knowledge among us that the heat helps us physically and spiritually. We also administer medicine through the steam in the lodges using the actual herbs, plants or roots. No side effects like people get with pharmaceutical drugs.
As always absolutely loved the video!
Here are some suggestions for future podcasts:
• sexual performance
• hair loss
• neurosciences perspective on meditation and Pranayam
For years I've been raving to my friends to come to the outdoor pool in summer. I lay on a towel on the concrete, bake until it's not comfortable, then spend time in the pool. Rinse repeat for the 1-2hours I'm there. I've always said how fantastic this method makes me feel, eliminating a lot of chronic joint pain, sleep improves, mental well-being blossoms. Always claimed it therapeutic! Even though the Temps may not reach these sauna Temps, I will swear by my therapy. Always lament not having it outside of summer.
It seems like it's no sweat for Andrew to thoroughly examine a hot topic every week.
I see what you did there 😉😉
Extra credit for science puns!
😂😂😂nicely done 👏🏻
@@hubermanlab is it possible to use heat to retract swelling /inflame of the prostate
@@knowledgeincrease3326 reminds me of a practice people do , they lay buck nakid spread eagle arse to the sun. It's supposed to allow more sun benefits in quicker time, I reckon.
Dr Huberman, I appreciate you and you podcasts so much. Your premise is that an increase in growth hormone, the more and for longer, the better it is. How do you know that to be true? Is that the case for all individuals in all circumstances? And what are the correlates, negative/positive of a rise in growth hormone. Such a rise could signal tissue damage in proportion to the length and scale of the rise and might in some circumstances or in some people offset, even by a long way, any benefits. Don't the benefits needs to be quantified and qualified in all circumstances prior to assuming that a rise in GH is always good! Or is it always a good thing? Maybe you are correct! But, if it is an assumption, and that us your promise, I think that might be an errror. In medicine we always assume what we think is the obvious and it turns out to be completely untrue. I'm rooting for this premise though!
Thanks for reading.
🙏👍😊
I would love a episode specifically targeting progesterone that hormone interest me a lot. I have heard you talk about it ,but not explain the relationship to other hormones etc. Thanks for the content like usual
I've been doing this unintentionally for the last 3 years. hot tub at max temp and cold showers in summer and cold exposure in the fall and winter. I just like how it's always made me feel.
Hello dr. Huberman, I have some questions on the topic of sauna:
1. You're mentioning growth hormone protocol of 1 longer visit per 10ish days, because otherwise raise in growth hormone dwindles. Question is what does 16X raise compared to the baseline mean regarding the effect on body, and how does it differ from 2-3X (to which raise dwindles with multiple visits) and how does both compare to - lets say - puberty?
I understand effects of hormones on tissues need not to be linear.
Also, how long does the effect on growth hormone last? Is it cumulative or peaks mean the most? E.g. If the effect lasted 1 day, was constant through that day; and also linear and cumulative - one visit every 10 days which raises GH 16X (1x16+9xbaseline) would be the same as 10 visits each day which raise GH 2.5x. Is it known what is the real nature of GH on tissues and which pattern of raising it is the most important?
2. Does dwindling of GH raise also dwindle to some decent number bigger than baseline; or it drops towards the baseline? If visits to sauna are sparse, is dwindling just delayed or it can be avoided?
3. When going to public sauna other visitors often bring essential oils. You've already mentioned that DRINKING mint tea can block testosterone due to menthol effects on prolactine. Could inhaling mint oil have the same effect (how large is the decrease, how long could it last?). Are there any other known negative effects of essential oils on endocrine system? I'm trying to avoid them since I don't know all the ingredients, but I could use more information if you may have it.
I understand some of my questions may not have answers yet, and other could have simple, textbook level answers. If questions aren't answered, I'd gladly hear your expectations/guesses, since you seem to have tuned your intuition on this topic. Thank you upfront for answers you're able to provide! Also, thank you for your podcast. It has been an invaluable source of information I'm using daily!
EDIT: I also have guest suggestions to add. I'd love to hear you talking to dr. John Vervaeke. It would be such lovely discussion to hear!
Also, I think dr. Carl Hart is a person who world needs to hear talking to his peer in the level of knowledge in neuroscience. The less kind you are towards him during the potential talk, the more value information that survives the talk will seem to have. I feel he brings ton of potentially valuable information, so please consider this despite potential controversy.
Good questions
Dr. Huberman is so well spoken that RUclips auto translate has an easy Job.. long live AI and Dr Huberman!
Dr. Huberman, is it better to adjust one’s sleep schedule with the changing of seasons, going to sleep earlier/waking up later in Winter? Or should one strive to maintain a consistent schedule and use artificial light to stimulate wakefulness? Thanks again for the great content!
It depends on where you live but for most people a slight variation of an hour or two on either side of waking we’re going to sleep is normal as the seasons change. I would use how you feel throughout the day as a good gauge.
@@hubermanlab Thanks for the response! Keep up the great content.
Wake up and lay down with the sun
@@hubermanlab I have a steam sauna but it's only getting to 120f. Is this still beneficial or do I need a a dry sauna with higher temps?
Any help would be appreciated.
Dear Dr. Huberman may you clarify a point for the final protocol for sauna:
- Before entering in the sauna we should take a shower (cold\hot) or we can enter without previuos bathing?
- After 20 min of Sauna we should rest a bit and than have a cold\hot
ormal temp. shower?
- (hydrating before entering in the sauna and after coming out is it fine, or for 20 min should we interrupt the process, exit , drink and then retun to finish the sauna?)
Thank you a lot for clarity!
Thank you Dr. Andrew for connecting science and tools.
Please bring an episode on prefrontal cortex as it would be benificial for many people because it is the last part of the brain to completely develop and most affected by the environment and least affected by genes .
Finally some good information on how to use sauna! However, it made me also ask next questions. I love going to sauna, it is culturally embedded into my culture to go into dry sauna at 80-100 degrees celsius. It produces a satsifaction response in me whenever I go there - not discomfort as you seem to suggest. Whenever I feel overwhelmed and close to burning out, finding a chance to go to sauna is one of my go-to stress reliefs. Discomfort does build up after staying in a sauna for a while, and I get it. But Dr. Huberman says in this video that it should be uncomfortable to get the response of satisfaction.
I'm wondering if the studies had people in them that were already common sauna visitors or were they first-timers? How much of a difference does adaptation to sauna-going make when doing this? If I am already a weekly sauna-goer, does it change whether sauna therapy is effective or is it only up to some point? Would a longer sauna session be even better than 20 minutes or does the effectiveness subside after a while? What should be the hydration protocol around it? What happens with sauna+alcohol? So many questions that we have in our sauna culture argued endlessly.
Also, personally, I am usually the person to always feel cold (when I am not in sauna; low blood pressure is probably one of the reasons, and I dress in much more clothes than people around me) - does the beige fat protocol from this video help in this? What are the ways for people who feel cold all the time to change that about themselves?
Just a quick, somewhat educated guess, fm listening to this & other Huberman podcasts - the answer to your Q about building up cold tolerance for yourself... you may be finding it difficult to tolerate the cold because you are not allowing your body to do that naturally. e.g. you are dressing in heavy layers in the cold, whereas if you wear less layers and go thru the painful (but safe) cold exposure sans the warm clothing, you would naturally be building up cold exposure for yourself. And, theoretically...at some point practicing this you will eventually become more cold tolerant.
One important thing to note regarding sauna temperature that in traditional sauna the air humidity affects a lot how fast you will heat up. In very humid sauna even 60 degrees celsius can heat you up a lot quicker than 80 degree totally dry sauna.
@@vctrtls yeah + humid air contains a lot more heat energy and water transfers heat better than air.
True
I appreciate you so much. Especially at this time of my life. I will be 69 in a few days. Coincidently, I was listening to you as youu described applying a heat source (I was using a red light appliance) and as you indicated, my body suddenly started to sweat.
I had installed a far inflated sauna and enjoyed it, but unknowing stayed in too long as I didn't sweat unless I used it for an hour.
Over time, not realising that I needed to replenish my electrolytes, I had a episode of arrhythmia of 150. I was told not to use my sauna. I tried finding any research on inflared saunas before purchase, non to be found until 2021. But he was so vague and didn't indicate what kind of cancer was found. So I installed an electric sauna heater in the sauna. Now, after listening to your research, I can use both systems at the same time. I just finished my sauna this morning. 20 minutes at 180 degrees. I Feel fantastic! The cold shower is hard, best I can do is luke warm. I can confirm, my heart rate was 68 going in and 112 coming out. It is no wonder women used to live longer than their husband's because of the hot baths(before showers). Thank you Andrew, stay awesome!
Could you do an episode on the menopause? This episode made me think of hot flushes! Thank you for everything you do, I implement a new tool after almost every episode!
this would be awesome
Agree!
also full hysterectomy and bio hormone pellets or bio identical creams better
As a nordic person, sauna is a must in winter, and even in this chilly unusually late European spring. Glad ancestors were inventive and smart about such procedure :)
Thank you so much for having this podcast!
Would you be able to teach us how to read studies and papers?
Happy to!
I heard Peter Attia say he has an article series about that. Still want to read them myself, maybe they are interesting for you as well
@@hubermanlab I would find that extremely valuable! Love sharing your content with my friends and family
Just shared your podcast with a TBI support group in California. The group is called The Bridge TBI. Thanks for making such interesting content for free, so freaking awesome!!
Thank you for this one. Your complete and thorough explanations go above and beyond what I will retain and I appreciate hearing all of it. Thank you and I saunna 4x a week cause I love it and its a coping tool in dark, wet and cold Oregon winters.
My God you are doing so much hard work for people to give so much information....thank you so much 🙏
Love to hear another podcast! You told us that we could comment requests. Could you tell us more about the physiological processes and do's/dont's while having a burnout? Adrenal fatigue?
Please!
3 day fast (maximizing chaperone mediated autophagy) + cold exposure morning + heat exposure evening is what I do weekly and it has a SIGNIFICANT effect on my skin, hair, nails, cognition, energy, mood, sleep etc
I eat like a monster friday and sat + consume berberine during the intense feeding periods as well
Am not a doctor. please never die
I would do it the fast once every 2 weeks to get more growth during the feeding period and avoid overeating after the fast
@@bobbobson4030 thanks! I'll play with this
Two questions:
1. Do you have any good research into the differences of near and far infrared exposure? I have an infrared sauna that I have added heat lamps to in order to get the purported benefits of both. In particular, the benefits of the heat and infrared light is a deeper tissue penetration. In both cases, the benefits are claimed to be due to the wavelengths and tissue effects that don’t relate directly to the temps achieved in the sauna, which do not approach the 170-200+ F temperatures you speak of.
2. Will children prior to puberty produce less growth hormone when sleeping if they have eaten less than 2 hours and have elevated blood glucose levels before going to sleep or does the research only address those older or adults?
Thank you!
Surely there has to be an error here. Did I hear Dr Huberman saying to use water temperatures up to 100 degrees Celsius? (80-100)
But that is the boiling temperature of water!
@@donnaahrens1119 Donna, I think the talk was on sauna temperature, not bath temperature 🤍
Your podcast is transformative; thank-you.
I would like to request a podcast discussion on P.O.T.S. (postural orthostatic tachycardia syndrome)
Such a constellation of symptoms in multiple systems in the body. My daughter is off to Oregon State University next year and was diagnosed with P.O.T.S. only last year after years of symptoms. From what I can discern, little research is done in this area and the suggestions for management of symptoms is terribly generic. After listening to all your podcasts as well as those of others, I feel confident that better protocols exist.
Can't think of anyone else I'd rather listen to discuss this issue
I've been doing sauna/cold bath for about 5 years now in Japan. At least once a week I try to visit an onsen (bath house) in my area. Discovered this great activity on my own without RUclips. Just naturally jumped in the cold bath after the sauna and realized how great it felt and kept doing it. I normally do sauna 12 -15 mins at 90C 4 to 5 times, Cold Bath 2-4 minutes. Now everyone is doing it. Its like discovering a great band before everyone else. Now its too commercialized and trendy. lol
An onsen isn’t a sauna, it’s a hot spring and generally the commercial ones are not natural ofc. Why do people who are not from Japanese culture keep calling it a sauna?? It’s still very healthy for you ofc but the average bathhouse or bathroom has no sauna…
@@pinkqueenscookie still hot bath can replicate some of the sauna effects
Onsen is warm water, no?
Finnish / Nordic people have been doing saunas and snow baths for a very long time too. Nothing new about it :) But I agree, heat and cold work magic.
That’s great!! I need to move to Japan
Question: I heard Dr Huberman say once a week you get 16x HGH with 2 hours total of Sauna spilt up into 4 parts.
wondering if this is too much if I’m doing cold shower then 20 minutes sauna then cold then sauna on a daily basis? Looking for more info on doing this routine daily.
Thank you
What a wonderful thing it is to see that this has become trendy! Mental and physical health and well-being, even if it’s to follow a trend. This is a bandwagon I happily invite others onto!
I was doing localized heat application decades ago. (Heating pad on tummy fat). It works!
Thank you so much for another amazingly interesting podcast! I have not missed any - and indeed made written notes from many of yourdiscussions.
I absolutely love 1h20min where you speak about uncomfortably hot scenarios! It put a smile on my face for sure!
I Love your work!
Thanks Huberman Team,
I’m learning so much in these Podcasts. I appreciate you’re work a lot.
For me Andrew have such a nice sympathetic, well understanding (for all people with a bit of English skills) art of introduce his knowledge.
It feels awesome to be part of this community, Thanks! 🙏
When I am not trying to conceive children, I like to bathe in 46°C (115F) water until my sublingual temperature reaches 40°C (104F). It makes me kinda dizzy but once I cool down I feel great and sleep well for a few days.
I love this science based delivery without getting too lost in theory along with the simple practical beneficial application Thank you
So beneficial. There is no substitute to a true traditional sauna experience!
Hi Dr Huberman and team. I believe hot showers are the most accessible/easy/affordable way of doing this. My daily morning routine is a 5 min ice (I use a suspended bucket with holes) shower followed by about 10-15mins of heat. First moderate while I wash and get practicalities out the way while heating my core, then I turn up the heat to around 38-40 degrees celsius while breathing heavily and ensuring top of head/hands/feet get good flow. I get my heart rate to around 150 in this way. Once I start feeling very desperate, I turn back to cold for about 15seconds and shut off. It is sublime and helping to slowly, along with with other Huberman protocols, lift me out if a lifelong depression. I’m 40.
If you really want to treat yourself you take that hot body, lie down and do some Wim Hof Power Breathing…(60x very deep breaths, followed by 15 second deep holds - repeat).
I’m curious at what temperature the water will start damaging the skin tissue?
Thank you for all you are doing. This will profoundly change the world. I really believe it
I tried WHM breathing exercises and while they were amazing, it greatly affected the severity of my tinnitus. I stopped the breathing exercises once that happened. It tripled the apparent volume of it and that was nearly 2 yrs ago. Today it’s still quite loud. I’ve heard others suffer the same from WHM breathing
@@djquick thanks for sharing…i have noticed an increase in my tinnitus so this message means a lot
I think it would be great to do an episode specifically on the fever response in the human body. An excellent guest would be Gurdev Parmar (F.A.B.N.O.). His book “Arming the immune system” is all about the fever response and it’s fascinating! I was a patient of his in 2021.
Very informative, I never knew the impact of core heating. There are few yoga practice I do which increases core heat naturally, Now I can intensify them after this knowledge you have shared
The techniques are
Bhastrika Pranayam
Suryabhedi Pranyam
Locks
Sudarshan Kriya
Thank you
Chandresh Thakar from India
The studies used the 80-100 C range but it’s not clear to me that 80 is therefore necessary to experience benefits. Studies usually opt for a high dose of whatever stimulus to ensure an effective range, but that doesn’t mean lower doses are ineffective, especially if duration is a dose variable. I’d love to get clarification on this.
nah
It seems unlikely that the external temperature is a meaningful threshold compared to internal temperature. Unfortunately it doesn’t seem the research is qualifying the benefits based on internal temperature reached or time spent there yet. I settle for trying to get to the point where I forced out of the sauna. Even if the temperature is lower than in the research, it’s hard to imagine a higher temperature would achieve anything different than getting me there quicker.
@@jmass4207 Thanks that makes sense. Besides general health benefits I'm trying a specific protocol aimed at increasing oxygen carrying capacity in the blood for cycling performance. The researched protocol has the subject raising internal temp first through an exercise bout, then going straight into sauna for 20 minutes, with most of the testing being in that 80 C range. Like you said, internal temp is clearly the real variable, and I can think of a few ways to raise it even further prior to sauna.
100 c wtf. That's like boiling water.
Dr Ronda Patrick has been speaking about sauna benefits for yrs and yrs. Double-blind & peer reviewed studies and 175-225° is key to the majority of benefit. Which to me is sort of a bummer cuz my sauna doesnt get but to 140° or so.
You are so generous, kind, and committed to your species; thank you....1:20
Sitting in the suns ir or the ir beside a fire will heat you up beyond ambient air temp. The setting in an ir sauna is air temp, that doesn't account for the ir radiation being absorbed by molecules in your body. So the number is a fib, you really need to watch reviews of the particular ir sauna you'd be intrested in.
Fantastic episode - per usual … so informative and your relatable way of explaining/educating. So grateful and appreciative for your ongoing presence here with Us - dear Dr. Andrew Huberman Ph.D. Thank you for this incredible contribution and your deliberate dedication and this commitment here. You are helping me and many others. Life is better with you in it Andrew. 💪❤️🙏👏
I would really like it if there was an episode about scientific studies themselves, how do they happen, why they happen, what makes a good study, what makes a bad study, peer reviewing, getting into journals and I would seriously like a basic guide about how to read scientific studies
This is refreshing in the midst of a heat wave! Thank you Mother Nature 😊
I am hoping that someone (me, in this instance) who only has access to a sauna that tops off at most at 160 F or 70 Celsius, and is an Infrared sauna also, can still get some of the benefits that Andrew describes
Did you receive an answer? I'm looking at an infrared sauna that Max's at 150 degrees. We listen to these very long podcasts, love them, but unfortunately, the basic numbers or daily useful info becomes vague.
I tried 4 rounds of 30 min @ 90°
Yesterday after training.
.. It was exhausting!! I quit every round. First round i gave up at the 15 min mark. So i sat the timer to 15 min but to no effect. I gave up all of the following rounds @ 10min
Trying again next week
Yeah I was born and raised in Miami, FL, USA, and I've been in the Philippines for over 4 years since then. :3
Thanks for this information. I am training for a powerlifting meet at age 57 and my trainer recommended sauna. I didn’t think I would like it, but I felt so good afterwards! Now it makes sense!
Some say increased GH is good, some say mice-models suggest reducing GH is good. Would love to hear a show about GH
When you said hot topic ... 🔥 It was gold! And so is the information you deliver so regularly. Thank you for this you are making a lot of people better informed and just... Better
Thanks for the content. Would you consider an episode on the effect of being in nature/wilderness?
Sauna exposure is something that I've started to incorporate into my lifestyle. So, this infomation is very helpful to me. Just as note: The public saunas that I have access to max out at about 65 degrees C. Thanks for the great podcasts and for spreading science to the general public!
Hey Dr. Huberman I love your podcast!! Thank you for all the free knowledge you provide. Do you think you could make an episode on PTSD and how trauma changes the brain. I would be super interested and this topic means a lot to me. Thank you for considering!
I believe episode 49 was about trauma, not sure how much it goes into ptsd as I havent watched that one yet, but it may have info you'd be interested in :)
Love your work Huberman I listen to you every night helps me fall asleep, I end up memorizing the episodes I fall asleep too .
Loving these videos, thanks for your work. Be great if you could do a session on menopause, seems a confusing amount of "science" out there on the subject. Specifically on training / exercise and how the changes in hormones affect what types etc could be more beneficial.
Yes, it would be great if Prof Huberman would do a pocast about menopause. It's a difficult subject with, as you referenced, confusing 'science'. I think it is finally agreed on by most researchers the estrogen study most referenced was misrepresented. But doctors are not interested in changing their long held position on not prescribing estrogen.
Agreed this is a topic mainly brushed over or completely ignored by most of my primary care physicians. I do not want to take away from Dr Huberman's excellent work, Dr Barbara Taylor out of Houston, TX has a podcast devoted exclusively to this subject. I would love to see her as a guest on Dr. Huberman's podcast.
I vote for this too, would love a deep dive from perimenopause to menopause to post menopause.
Would really look forward to a podcast on tendons. Tendon injuries, tendon strengthening, tending rehab.
I have enjoyed many of your podcasts.
OMG so happy that I found this! I just started going to the Sauna and I've been researching it heavily!
Same here! Rhonda Patrick has some great info on it if you haven’t ran across her stuff already
Clearly our favorite video on RUclips!
Dr. Huberman, how long is the cool-off period between the four 30min sauna sessions?
Thank you for the work you do 🙏🏼
In the studies, 5 min.
@@hubermanlab that is toughhhh
I’m a little confused by one point you made. You mention that cooling the shell of the body will cause our core temperature to rise (inverse relationship), however you also mention that cooling your palms or the bottoms of your feet will cause your core temperature to fall. Are your palms not the “shell” of your body? Based on the logic laid out in the first section of the video I would have expected core body temperature to rise if you were to put a cold towel on your forehead or palms. Any clarification would be greatly appreciated. Great episode, as always!
Love your podcasts and recommend them to all my friends. Regarding this weeks podcast and heating the body can I ask if Hot Yoga would also be beneficial in this respect. The room is generally heated to 40 degrees C and 40 % humidity. Thank you.
Loved this information. I find his voice actually very soothing and calming, so it’s even more easy to listen through studies, Thank you 🙏🏾.
Thank you. I also wonder about the effect of my infrared sauna at 131 degrees F as compared to your conventional sauna ambient temp of 186 F considering that IF sauna heats the body from within as opposed to dry heat sauna. In other words, might I get the same benefit with IR at 131 as you do with dry heat at 186F?
I am wondering the same thing!
Wondering this also!
I'm an advocate for experimenting with a thermometer and exercise with and without hot baths/sauna. You can get your temp up a bit by a brisk 15 minute walk then getting into a sauna (I have an infrared) or hot bath for 15 to 20 minutes. This is enough to raise my core temp by at least 2 degrees F. You can go longer with exercise and sauna for more effect. If I recall correctly the literature indicates that core body temp runs o.5 to 1 degrees F higher than under tongue measurements.
Was hoping to hear about the more convenient and cost effective option - sauna blankets. I have not been able to find many that claim to get into the 80° C range, but I'm wondering if the nature of the mechanisms used (near and far IR) has benefits at lower temperature. Thanks!
Such a refreshingly unbiased, scientific source of interesting information. Will definitely share this with friends.
You said that the temperature ranges need to be between 80 - 100 degrees c no matter what range of modalities you use. Can you provide any information on what temperature of hot water bath you should use? Getting into boiling water probably isn't a good idea. LOVE your podcast just trying to modify the protocols to what I have available. Thank you
I have the same question to understand temp needed in hot tub
2nded - would love to know the equivalent bath temperature & time protocol 🤙
Great video. Confirmation bias for me as I have loved saunas for over 25yrs when I could get to one and now I have an infra red one, I use it 4+ times a week for 5-10 minutes.
I chose an IR sauna for convenience/efficiency i.e. dont heat the air, heat the body directy. I hadnt considered red light effect which you mentioned (I'll have to watch that video).
My observations are that at an air temp of 45-60degC, I start sweating much sooner i.e. in 5 mins, at least as much 15 mins in trad sauna at 90degC. I cant stay in IR as long as a trad sauna and need a much longer break between repeat exposure (which I rarely do but may trial shorter intervals instead).
Thanks for the info on beige fat too. Turns out this has been found since the last time I touched a physiology journal! 🙂
Andrew do you read all our minds collectively or one by one??? Another great start to the week!! 👏👏👏
Oh wow, when I asked for this topic to be covered on your video about cold exposure I didn’t think anything would come of it, this is so cool!
Thanks again Dr. Huberman, you’re a treasure.
I could listen to Huberman all day and in fact I do😅😊
Me too😂❤
i think I've discovered Mike O Hearns secret. . . . he sleeps in a sauna 😂😂
on a more serious note, another invaluable insight you deserve huge praise for helping so many
so basically me going outside in shorts all the time in 12-15c weather is a good thing...good to know. As someone who didn't care much for sauna I am looking into it and this was a great episode to learn more about the subject. I am now looking into ways on how to incorporate sauna and workouts together to finally get rid of my abundant winter(and prior not winter) fat stores (most is probably white fat that needs converting), what I'm trying to say is thank you for the science based information and keep up the great work.
I am a believer that persistent exposure to cold will lengthen our lifespan. But I also feel like heat may accelerate aging due to what I’ve read and also I find my finger nails noticeably longer after prolonged exposure from heat. I wonder what your stance on this is.
Both provide stress which creates adaptations. It is true that heat protocols can be leverage to greatly increase growth hormone but not so much that it should accelerate aging. In fact as I described in the episode if you do heat exposure protocols too often the amount of growth hormone release is diminished. Not below baseline but the big increases of occasional heat exposure on growth hormone start to wane. Also there is a genetic program activated by heat that corresponds to longer not shorter life. Also covered in the episode.
Ola Dr. Huberman,
Gracia for sharing your knowledge ,as someone with heat intolerance ,your studies are always very Informative,and greatly appreciated.
Are you certain about the temperature recommendations for a hot bath? 80 Celsius seems much hotter in a bath than a sauna. 20 minutes in 40 Celsius in a bath is pretty tough during the last 5 minutes. Can’t imagine how 80 would feel. Just checking 😎
80 Celsius in water would give you severe burns, 20mins you would be bouillon 😆 80 celsius in a sauna at 30% humidity is nose hair burning hot. At 10% its for whimps.
65C is the max hot water tank setting to kill most bacteria and viruses.
I really enjoyed this information, thank you. Come to think of it, I enjoy all of your episodes and learn so much every single time. At the end of your episodes I think over all you've taught me and feel that sense of satisfaction of 'time well spent ' and wonder how some people aren't inspired to live with a curious mind. Not in judgment, more out of a recognition that they're missing out on so much personal enjoyment by mindlessly scrolling social media. It's right here, so generously offered by you. You make learning so easy and fun and shape my daily behaviors. Thank you to yourself and your hard working team for all of your efforts. You're top notch!👌
Hello Dr. Huberman, question. Do you drink LMNT more than once a day? You stated you drink when you wake up and during or after exercise. Thanks again.
Usually two or three times a day if I’m training. Depends on how the hot environment is. Otherwise 1-2 a day.
Hi Dr Huberman,
Appreciate if you can make an episode about antimicrobial resistance genes in our gut.
Thanks for your knowledge and time, you are making a real difference in education.
Looking forward for every Monday episode🙏
Thank you Dr. Huberman. A sauna and salt room spa opened this spring in my small city. I use the sauna, but I am wondering if you could tell us about the benefits and/or precautions of salt rooms? Thank you.
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Great episode!! I use my dry sauna with cold shower daily and feel better then ever. I’m set at 85c for intervals of 15 minutes in sauna then 4 minutes cold shower two times each back to back.
Happy Monday ☕!! Thanks Dr Huberman for all the 69 EPs of great deep dive information! Would love to hear an episode about sunscreen, it's been a controversial and confusing topic to say least...