• I have a question about this episode Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70 and this Heat and Muscle Health For my study, is it correct to get into a hot bath for 30 minutes, then take a cold shower for 5 minutes, and repeat this 4 times in one day like the study?

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    In the episode featuring , they discuss the significant benefits of using heat exposure, such as hot baths, to activate heat shock proteins and brain-derived neurotrophic factor (BDNF), which helps in muscle preservation. Dr. Patrick mentions that a hot bath at about 104 degrees Fahrenheit for 20 minutes, submerging from the shoulders down, can robustly activate these proteins, providing protection against muscle atrophy. There are studies that show local heat treatment prevented almost 40% of muscle atrophy from disuse 1.

    However, they don't specifically mention a protocol involving alternating hot baths and cold showers as you described. The emphasis was more on consistent heat exposure rather than the contrast between heat and cold 1. It's advisable to consider individual tolerance and consult relevant studies or health professionals for detailed protocols.

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  • What are other heat-cold therapy protocols?

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    Here are some protocols for heat and cold therapy discussed in the Huberman Lab:

    1. Single Session Protocols: A protocol involving deliberate exposure to both heat and cold on a single day, rather than spreading it out throughout the week, is suggested to maximize certain hormonal benefits. For example, repeating sauna sessions of about 20 minutes followed by cold exposure multiple times on the same day can lead to significant increases in growth hormone 1.

    2. Weekly Exposure Recommendations: Dr. Susanna Søberg's research includes protocols of 57 minutes of heat and 11 minutes of cold exposure per week. This can be distributed across sessions that suit one's schedule 2.

    3. Contrast Therapy: Alternating between heat and cold helps improve recovery through vasodilation from heat and vasoconstriction from cold. This alternation can optimize cardiovascular and brain health by maximizing blood flow and nutrient delivery 3.

    4. Adaptation and Hormesis: Heat and cold exposure can serve as forms of hormesis, where repeated exposure to these stressors enhances physiological adaptations such as increased metabolism and improved resilience to stress 4.

    5. Pain Management Protocols: Initially apply cold during the first 48 hours after an injury to reduce inflammation, followed by heat to improve blood flow and relax muscles. This approach can be adjusted based on individual preferences and conditions 5.

    These protocols offer various ways to integrate heat and cold therapy into routines, depending on goals like recovery, metabolic enhancement, or pain management. It's important to start gradually and tailor the approach to personal health status and goals.

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