The Science Of Heat exposure | #1

Hello Friends,

Welcome to The Health Plunge, where I share the interesting things I come across in my pursuit of bettering myself every day. Here you'll find the discoveries I've made while studying this month's theme, along with other exciting insights I can't wait to share. I hope this provides both entertainment and enlightenment in your own journey to better health.

Happy New Year!

I apologize for my recent absence. These past few weeks, I visited my girlfriend in Brazil and I have been working on medical school applications.

I'm committed to maintaining consistency with this blog, so I'll be experimenting with different layouts to streamline my work while maintaining high-quality content.

I also want to share some website updates:

• Blog posts are now organized by topic for easier navigation

  • Check it out here: Blog Posts

• I've added a new "Kyle Recommends" page featuring my favorite books, supplements, and products

  • Check it out here: Kyle Recommends

While I'll continue working on improving the site's aesthetics, I'm excited to launch these initial changes.

January Theme

The Science of Heat Exposure

We're in the depths of winter, and staying warm is on everyone's mind. Following this theme, let's explore the science of heat exposure and its health benefits. While most research focuses on sauna use, the benefits can likely be achieved through various methods – whether saunas, hot tubs, baths, or specialized devices. The key is maintaining exposure until your heart rate elevates and sweating occurs. This month, we'll discover how this intentional heat exposure can enhance our wellbeing.

FoundMyFitness Sauna Article

Dr. Rhonda Patrick is a leading expert on the science of heat exposure and sauna use. Her comprehensive article, supported by over 100 citations, offers a masterclass on the science and benefits of heat exposure. Here are the key insights:

• Kuopio Ischemic Heart Disease Risk Factor (KIHD) Study discovered significant inverse relationships between sauna use and fatal cardiovascular, all-cause mortality events, dementia, and Alzheimers. In other words, the more frequently people used saunas, the lower their risk of developing these conditions.

• Sauna use triggers two key physiological responses: mild hyperthermia and increased heart rate. These contribute to its benefits in two ways – hyperthermia creates beneficial stress through hormesis (introduced during stress management month), while the elevated heart rate simulates exercise effects.

• Heat exposure, as a hormetic stressor, increases heat shock proteins (HSPs). These proteins play crucial roles in cellular function – helping with protein assembly, folding, export, turnover, and regulation. This is particularly significant for neurodegenerative diseases like Alzheimer's, which is characterized by misfolded proteins in the brain.

• Sauna use reduces inflammation by increasing levels of interleukin-10 (IL-10), an anti-inflammatory molecule.

• Regular sauna use may improve symptoms of depression, supported by both subjective reports and objective evidence. One key mechanism appears to be sauna's ability to reduce inflammation, as higher inflammation levels have been directly linked to depression.

• Heat stress increases brain-derived neurotrophic factor (BDNF), a protein that promotes neuron growth in both central and peripheral nervous systems.

• Regular sauna use increases growth hormone production, which can enhance muscle hypertrophy when combined with strength training.

• Link to sauna concerns and best practices: Link

Additional Finds

My Favorite Coffee Maker:

For over five years, I've been using the AeroPress, and it remains one of my favorite methods for brewing an excellent cup of coffee. Its appeal lies in being quick, easy, and portable – I've even taken it backpacking.

The key to a great cup of coffee starts with quality beans (I currently favor Raven’s Brew Coffee, though I'm still exploring options) and clean filtered water. Combine these ingredients in your AeroPress, and you'll understand why my grandmother says, "It's the best part of the day – because after that first sip, it's all downhill!" (Got to love grandmas!)

Quote That Struck Me:

“You may accumulate a vast amount of knowledge but it will be of far less value to you than much smaller amount if you have not thought it over for yourself; because only through ordering what you know by comparing every truth with every other truth can you take complete possession of your knowledge and get it into your power.” - Arthur Schopenhauer

Taking time to reflect on accumulated knowledge is crucial. True wisdom emerges when you connect different concepts you've learned, helping the information stick and deepen your understanding.

Disclosure: As an Amazon Affiliate, I earn from qualifying purchases.