Hyperthermic conditioning, a term coined by Dr. Rhonda Patrick, refers to heat acclimation through sauna use. This technique is increasingly being recognized as a tool to improve endurance performance, muscle hypertrophy, and brain function. Despite its traditional role as a means of relaxation, hyperthermic conditioning has demonstrated numerous benefits for men aged 30-45 seeking to enhance their performance and fitness. If you don’t have access at your local gym, we have looked into a home-based solution you can read more about.
Endurance Enhancements
Heat acclimation can improve endurance performance in three primary ways: increasing nutrient delivery to muscles, improving vascular mechanisms, and improving thermo-regulatory mechanisms. This reduces reliance on glycogen stores, lowers heart rate, and lowers core body temperature, allowing for longer periods of physical activity . A study on male runners who engaged in 30-minute sauna sessions twice a week after their workouts found a 32% increase in running time until exhaustion, a 7% increase in plasma volume, and a 3.5% increase in red blood cell count. The increase in red blood cell count is thought to be a compensatory mechanism for increased plasma volume and possibly through erythropoietin.
Muscle Hypertrophy
Heat acclimation can positively affect muscle hypertrophy through three main mechanisms: induction of heat shock proteins, boosting growth hormone levels, and improving insulin sensitivity. Heat shock proteins repair damaged proteins, prevent protein oxidation, and scavenge free radicals, leading to a net increase in protein synthesis. Studies have shown that rats exposed to hyperthermic conditioning experienced a 30% increase in muscle regrowth compared to controls after seven days of immobilization.
Growth hormone, known for its anabolic effects, can be influenced by sauna use. For example, two 20-minute sauna sessions a day at 80 degrees Celsius can result in a two-fold increase in growth hormone levels over baseline. Furthermore, one hour a day of sauna sessions at 80 degrees Celsius for seven days in a row resulted in a 16-fold increase in growth hormone levels over baseline in men.
Lastly, whole-body hyperthermia has been shown to reduce insulin resistance and improve insulin sensitivity in an obese diabetic mouse model. Insulin is anabolic because it decreases protein degradation, much like heat shock proteins and growth hormone. Improved insulin sensitivity could, therefore, contribute to increased muscle hypertrophy.
Brain Function and Neurogenesis
Intermittent heat exposure and heat acclimation also have positive effects on brain function. These include increased neurogenesis, improved learning and memory, and enhanced focus. Sauna-induced hyperthermia has a profound effect on norepinephrine and prolactin levels. In one study, individuals who stayed in the sauna until exhaustion experienced a 310% increase in norepinephrine and a tenfold increase in prolactin levels. Norepinephrine aids focus and attention, while prolactin is important for myelin growth, which increases the efficiency of electrical activity in the brain and aids in repairing nerve cell damage.
Heat stress increases the expression of brain-derived neurotrophic factor (BDNF) when combined with exercise, even more so than exercise alone. BDNF is crucial for the growth of new brain cells and the survival of existing neurons. It also increases neuronal plasticity, which is essential for learning, memory retention, and the acquisition of new information. Furthermore, BDNF has been shown to alleviate depression and anxiety associated with early life stressful events. Interestingly, BDNF can also be released from muscle cells, where it promotes muscle repair and the growth of new muscle tissue.
Runner’s High and Endorphin Sensitization
One intriguing aspect of heat stress is its role in the runner’s high or the post-exercise high in general. While many attribute this sensation to the release of endorphins, there is more to the story. Intense exercise, heat stress, and even the consumption of spicy foods cause the release of the dysphoric opioid, dynorphin. This release sensitizes the mu-opioid receptors to the feel-good opioid, endorphin. Hyperthermia from sauna use increases dynorphin levels, subsequently increasing endorphin levels even more than exercise alone.
Conclusion
Heat acclimation through sauna use, or hyperthermic conditioning, has demonstrated considerable potential in improving endurance, muscle hypertrophy, and brain function for men aged 30-45 looking to enhance their performance and fitness. By incorporating sauna use into their routine, these individuals may experience significant physiological adaptations that can lead to better overall health and longevity.
However, caution and common sense should be exercised when using hyperthermic conditioning as a tool for athletic performance enhancement, as this approach relies on inducing stress to build stress tolerance. Each individual should consider their unique body chemistry and consult with a healthcare professional before incorporating sauna use into their fitness regimen.
CrossFit athletes may also benefit from heat stress, as it has been shown to increase the expression of heme oxygenase-1 (HO-1), also known as heat shock protein 32 (HSP32). HO-1 has been shown to protect against the toxic effects of rhabdomyolysis in rodent models, which can be a concern for those participating in high-intensity workouts.
In summary, hyperthermic conditioning through sauna use offers a promising avenue for men aged 30-45 seeking to improve their endurance, muscle growth, and cognitive function. The physiological adaptations induced by heat acclimation can lead to better overall health and longevity. However, it is essential to approach hyperthermic conditioning with caution and consult with a healthcare professional before incorporating it into one’s fitness routine.
Easy to learn more about this from Dr. Patrick herself!
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