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Harnessing the Power of Contrast Therapy for Longevity and Well-Being
Neuroscientist Joe Rogan The INSANE BENEFITS From Cold Plunge Sauna W Exact Prot
Key Takeaways
Deliberate exposure to heat and cold can provide significant health benefits.
Cold plunges should be done for a total of 11 minutes per week to increase brown fat and metabolism.
Cold exposure can lead to a 2.5x increase in dopamine, enhancing mood and alertness.
Sauna sessions should total about 57 minutes per week for optimal health benefits.
Heat shock proteins from sauna use can help repair damaged cells and potentially prevent neurodegenerative diseases.
Combining heat and cold exposure can maximize metabolic effects.
Cold adaptation may require progressively colder temperatures to maintain benefits.
11
minutes of cold exposure needed per week
57
minutes of sauna use recommended per week
2.5
times increase in dopamine after cold exposure
Benefits of Cold Exposure
11 minutes of cold exposure per week can increase brown fat.
Cold exposure enhances metabolism and comfort in cold temperatures.
Dopamine levels can increase significantly after cold exposure.
Benefits of Sauna Use
57 minutes of sauna use per week is recommended for health benefits.
Sauna use promotes heat shock proteins that repair damaged cells.
Regular sauna use may help prevent diseases like Alzheimer's and Parkinson's.
Combining Heat and Cold
Ending a heat session with cold exposure maximizes metabolic effects.
Cold adaptation may require adjustments to maintain benefits.
Notable Quotes
"The dopamine rise is real."
"If you really want to get the maximum metabolic effect, end with cold."
"You can't argue with a 2.5x increase in dopamine that's long-lasting."