Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis

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dr. Rhonda Patrick here in my last video
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an accompanying article I discussed
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growth hormone and igf-1 and their
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performance longevity trade-off on the
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one hand as a downstream mediator of
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growth hormone igf-1 has many positive
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effects associated with youth such as
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decreasing fat while increasing lean
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muscle mass increasing verbal memory and
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increasing neurogenesis the growth of
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new brain cells and also promoting
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muscle repair on the other hand mice
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worms and flies that are genetically
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engineered to have high levels of growth
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hormone or igf-1 have substantially
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shortened lifespans
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hence the trade-off heat acclamation
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through sauna use a term that I call
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hyperthermic conditioning can help
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achieve and give you many of those
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positive effects associated with igf-1
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without the risk of high levels of
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growth hormone or Supra physiological
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levels of growth hormone that’s
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associated with growth hormone therapy
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today I’m going to discuss how
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acclimating your body to heat through
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using something like the sauna either in
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conjunction with or independent of
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exercise can induce physiological
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adaptations that can help improve your
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endurance performance and the
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acquisition of muscle mass in addition
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I’m going to discuss how he Taklamakan
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and positive effects on the hypothalamus
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and neuro endocrine system many of these
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impacting brain function including
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neurogenesis lastly I will discuss how
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he acclimates or modulating your core
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body temperature may also be responsible
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for the term known as the runner’s high
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so let’s begin with the endurance
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enhancements first PETA acclamation
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increases the blood flow to your
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skeletal muscles
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this increases glucose esterified fatty
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acids and oxygen to your skeletal
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muscles often times during endurance
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training your skeletal muscles will
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deplete these nutrients and then they
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have to rely on local glycogen stores
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anecdotally endurance athletes often
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talk about hitting a wall while this in
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biological terms is referring to when
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your muscles have depleted local
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glycogen stores in fact it’s been shown
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that heat acclamation reduces the need
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to rely on glycogen stores between 40
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and 50 percent as compared to not being
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heat acclimated second heat acclamation
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increases blood flow to the heart
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this lowers cardiovascular strain and
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lowers the heart rate for the same given
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exercise workload these things allow
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physical activity to be maintained for a
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longer period of time as compared to not
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being heat acclimated third is heat
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acclamation increases blood flow to the
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skin and it activates the sympathetic
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nervous system which allows sweating to
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occur at a lower core body temperature
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and to be maintained for a longer period
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therefore lowering your core body
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temperature it also releases
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norepinephrine which is a vasodilator
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among other things and allows for heat
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to be dissipated more official
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efficiently also lowering the core body
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temperature so let’s take a step back
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from these nuts and bolts and talk about
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what kind of endurance gains you can
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expect from heat acclamation through
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sauna use in one study male runners
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engaged in the 30 minutes on a session
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two times a week after their workout
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these runners were able to increase
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their running until exhaustion by 32%
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and they experienced and accompanied
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seven percent increase in plasma volume
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and 3.5 percent increase in red blood
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cell count it’s thought that the
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increase in red blood cell count was due
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to a compensatory mechanism for the
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increased plasma volume and possibly
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through erythropoietin heat acclamation
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through sauna use can also have positive
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effects on muscle hypertrophy
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is gaining muscle mass muscle
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hypertrophy mostly relies on increasing
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the size of muscle cells which depends
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on increasing protein synthesis exercise
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is a well-known inducer of muscle
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hypertrophy because it increases net
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protein synthesis but unfortunately it
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also has to combat the effects of
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oxidative stress which increases protein
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degradation at the same time so anything
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that can combat oxidative stress during
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exercise will result in a net increase
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in protein synthesis and thus muscle
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hypertrophy there are three ways that
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being heat acclimated can increase
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muscle hypertrophy first it’s through
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the induction of heat shock proteins
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second is by boosting growth hormone
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levels and third is by improving insulin
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sensitivity heat shock proteins as their
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name implies are induced by heat this
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robust induction of heat shock proteins
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upon heat exposure is a prime example of
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hormesis heat shock proteins are able to
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repair damaged proteins and prevent
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protein oxidation by scavenging free
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radicals and by increasing endogenous
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antioxidants in our body such as
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glutathione and this is how they are
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able to cause a net increase in protein
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synthesis acclimating your body to heat
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can also result in higher basal
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expression of heat shock proteins as
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well as a more robust induction during
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later elevations in core body
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temperatures such as during physical
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exercise in one study in rats
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hyperthermia conditioning resulted in a
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robust induction of heat shock proteins
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and is correlated with 30% more muscle
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regrowth compared to controls after
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seven days of immobilization
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the second way heat acclamation effects
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muscle hypertrophy is to the release of
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growth hormone the anabolic effects of
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growth hormone are well-known for
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example growth hormone administration to
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endurance athletes for four weeks
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resulted in 50% less protein oxidation
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and degradation thereby increasing
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muscle hypertrophy but what’s not well
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known is that the sauna also effects
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growth hormone levels these effects
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depend on the temperature time spent and
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the frequency of sauna use for example
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two 20-minute sauna sessions a day at 80
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degrees Celsius can result in a two-fold
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increase in growth hormone levels over
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baseline but perhaps what’s more
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surprising is the profound effects that
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frequency of sauna use can have on
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growth hormone levels and this really
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highlights the physiological adaptations
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that occur as a consequence to
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hyperthermic Lia conditioning your body
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to heat to one hour a day sauna sessions
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at 80 degrees Celsius for seven days in
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a row resulted in a 16 fold increase in
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growth hormone levels over baseline in
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men that’s pretty huge
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you
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the third way in which heat acclamation
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can promote muscle growth is by
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improving insulin sensitivity
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insulin is anabolic because it decreases
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protein degradation much like heat shock
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proteins and growth hormone whole body
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hyperthermia has been shown to reduce
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insulin resistance and improve insulin
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sensitivity in an obese diabetic mouse
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model what’s also interesting is that
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heat stress which is known to boost
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growth hormone levels in humans has been
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shown in flies and worms to cause about
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a 15% increase in lifespan now this is
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counter to what you might expect if you
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watched my last video on the performance
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longevity trade-off the reason for this
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is that heat stress induces hormesis and
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that causes the increase in expression
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in genes and proteins such as heat shock
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proteins that are known to improve
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longevity intermittent heat exposure and
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heat acclamation also have positive
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benefits on the brain these positive
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benefits include increased neurogenesis
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improved learning and memory and
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improved focus sauna adduced
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hyperthermia also has a profound effect
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on norepinephrine and prolactin levels
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and one study individuals that stayed in
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the sauna until exhaustion had a 310
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percent increase in norepinephrine and a
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tenfold increase in prolactin levels
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norepinephrine helps with focus and
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attention and prolactin is important for
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myelin growth myelin increases the
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efficiency of the electrical activity in
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your brain and is also important for
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repairing nerve cell damage in addition
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to increasing norepinephrine heat
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acclamation also increases the
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biological capacity to store
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norepinephrine for later release this is
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very relevant for disorders such as ADHD
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which is often treated with
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norepinephrine reuptake inhibitors and
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is associated with decreased
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norepinephrine release during exercise
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heat stress also increases neurogenesis
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hyperthermia in conjunction with
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exercise increases the expression of
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brain derived neurotrophic factor BDNF
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even more so than extra
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ellone BDNF is often referred to as a
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Miracle Grow for brain cells because it
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increases the growth of new brain cells
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and it promotes their survival of
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already existing neurons BDNF also
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increases neuronal plasticity which is
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important to learn new information as
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well as to remember and retain that new
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information be gen-f has also been shown
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to decrease depression and anxiety
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associated with early life stressful
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events and if that weren’t enough BDNF
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can also be released from your muscle
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cells where it promotes muscle repair
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and the growth of new muscle tissue all
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I can say is Wow
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a couple of other interesting facts
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about physiological effects of heat
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stress ever wonder what’s responsible
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for the runner’s high or the post
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exercise high in general you may think
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it’s due to the release of endorphins
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but that’s not the whole story
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endorphins also known as beta endorphins
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are part of the body’s natural mucoid
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painkiller system this is the same
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system that potent narcotics like
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morphine interact with well you may not
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be familiar is the counterpart to this
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the Kappa opioid system dine or Fionn is
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responsible for that feeling of
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dysphoria it is the opposite of
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endorphin the discomfort experienced
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from intense exercise heat stress or
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even eating spicy foods is due to the
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release of that dysphoric opioid Dyne
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orphan it is the release of Dyne orphan
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that causes your new opioid receptors to
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become sensitized to that feel-good
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opioid endorphin hyperthermia from sauna
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use increases Dyne orphan levels and
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subsequently endorphin levels even more
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than exercise alone did you retain all
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that awesomeness I just threw it you
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okay let’s have a quick recap heat
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acclamation through sauna use a term I
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call hyperthermic conditioning has been
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shown to improve endurance by increasing
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nutrient delivery to your muscles and
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thereby reducing the need for glycogen
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stores by improving
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vascular mechanisms and reducing heart
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rate and also by improving thermo
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regulatory mechanisms and lowering core
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body temperature it’s been shown to
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improve muscle hypertrophy by the by
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preventing protein degradation and
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thereby causing a net increase in
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protein synthesis from the pulp
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following three mechanisms one by
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inducing the expression of heat shock
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proteins which also are induced from a
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hormetic response that has been shown to
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improve longevity and lower organisms
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secondly by increasing the release of
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growth hormone and thirdly by improving
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insulin sensitivity hyperthermic
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conditioning through sauna use also has
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important positive effects on the brain
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it increases the release and the storage
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of norepinephrine which is important for
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focus and attention it increases
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prolactin which helps your brain
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function faster through myelination
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which is also important for repairing
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damaged nerve cells in addition
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increases BDNF which increases the
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growth of new brain cells it is
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important for learning and memory and
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also helps decrease depression and
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anxiety that’s associated with early
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stressful events lastly it also
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increases the expression of dine orphan
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which sensitizes your body to the
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feel-good and orphan I believe that
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hyperthermic conditioning in general is
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worth a closer look as a tool in the
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tool bit of athletes beyond its more
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traditional role as a means of
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relaxation because hyperthermic
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conditioning works by inducing stress in
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order to build stress tolerance it
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should definitely be used with some
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level of caution and common sense
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particularly with regards to your own
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unique body chemistry here’s one more
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thing for you CrossFit people out there
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heat stress has been shown to increase
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the expression of heme oxygenase one
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which as it turns out is also known as
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heat shock protein 32 and has been shown
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to protect against the toxic effects of
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rhabdomyolysis in rodents
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I’m dr. Rhonda Patrick and I’ll catch
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you next time
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you
omega-3 free report: http://www.foundmyfitness.com/omega3e… Dr. Rhonda Patrick discusses how conditioning the body to heat stress through sauna use, called “hyperthermic conditioning” causes adaptations that increase athletic endurance (by increasing plasma volume and blood flow to heart and muscles) and muscle mass (by boosting levels of heat shock proteins and growth hormone). She also discusses the profound effects of hyperthermic conditioning on the brain including cognitive function. bibliography/article: http://www.fourhourworkweek.com/blog/…itunes: https://itunes.apple.com/us/podcast/f… newsletter: http://www.foundmyfitness.com/omega3e… facebook: http://www.facebook.com/foundmyfitness twitter: http://www.twitter.com/foundmyfitness support the podcast: http://www.patreon.com/foundmyfitness

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