I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot... See more

The group trained by Hof were able to control their heart rate, temperature, and immune response, and stimulate the sympathetic system. This practice of heavy breathing along with regular cold exposure was later discovered to release the stress hormones adrenaline, cortisol, and norepinephrine on command. The burst of adrenaline gave heavy

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Cortisol can cross the blood-brain barrier (adrenaline cannot). This means the body can enter states of alertness without affecting the brain. Cold water and breathing protocols (Tumo, Wim Hoff Breathing) can trigger the release of Adrenaline while trying to calm yourself. You want to move through this calmly. Epinephrine released from the adrenal... See more