Blood Sugar

Saunas & Heat Shock Protein Science: This Research Is Impressive

by Mike Mutzel


Heat from sauna and hot tub therapy improves cardiovascular and metabolic health by stimulating heat shock proteins that initiate a downstream series of favorable health improvements.

Surprisingly there’s loads of research supporting the health benefits of getting hot on purpose via sauna or hot tub.

The heat stress of periodic heat increases the activity of heat shock proteins that trigger a series of downstream pathways linked to a range of health benefits, such as reduced blood pressure and glucose as well as decreased inflammation and more.

Here is a detailed summary of these many health benefits:

We explore more about:

-What heat shock proteins are and the health benefits associated with their activation

-The link between heat shock proteins, blood flow and blood pressure

-How heat can enhance fat loss and improve blood sugar control

-Using thermal stress: how hot, how long and how many days a week

I really think you’ll find this episode helpful!

00:15 About 83% of American adults have some degree of poor metabolic health.

00:41 Hot tub therapy is significantly helpful for people with type 2 diabetes.

00:58 Blood flow is increased with thermal stress. Cardiometabolic issues correlate to challenges in blood flow.

02:00 Sweating in the sauna can help you excrete heavy metals.

 03:03 Living in thermal neutral conditions is linked with higher prevalence of diabetes.

05:00 Get hot on purpose and cold on purpose habitually.

05:30 Heat moves blood from the core to the periphery. Cold exposure returns that blood.

05:40 Exercising muscle moves blood around.

06:00 Thermal stress can significantly help to improve insulin sensitivity.

08:35 Your body is naturally colder in the morning, getting hotter throughout the day. You can amplify this with cold exposure in the morning and sauna or hot tub in the evening.


P.S. Learn more about how heat shock protein activation from sauna and hot tub therapy can improve cardiovascular and metabolic health


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