The Hidden Power of Heat — How a Good Sweat Heals Your Body and Mind

Cold exposure has gotten a lot of attention the past few years, with people dunking themselves in ice baths for the sake of their health and well-being. But, good news here, exposing yourself to heat by sitting in the sauna or even a hot tub, might actually be even better for you, not to mention more pleasant.

In his new book, Hotwired: How the Hidden Power of Heat Makes Us Stronger, Bill Gifford unpacks the dichotomy of heat: how it can be both a danger and a healer. In the first part of our conversation, we dive into that former side, discussing what happens when your core temperature gets too high, why some people handle the stress of hot temperatures better than others, and how heat tolerance can actually be trained. We then talk about the advantages of heat exposure over cold exposure, and the benefits of heat for both body and mind, including how it can boost athletic performance and heart health, and may even be an effective treatment for depression. We also talk about how to get the most out of your sauna sessions and how Bill and I like to sauna.

Resources Related to the Podcast

• AoM Article: How to Sauna — All the FAQs
• AoM Article: How Saunas Can Help Save Your Body, Mind, and Spirit
• AoM Podcast #585: Inflammation, Saunas, and the New Science of Depression
• AoM Podcast #724: The Strange Science of Sweat
• Study reviewing the health benefits of "sauna bathing"
• Hotter'n Hell Hundred bike race

Connect with Bill Gifford

• Bill on IG
• Bill on X

Thanks to This Week’s Podcast Sponsor

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0:00 - Introduction

1:46 - Meet Bill Gifford & Hot Wired

3:50 - What Extreme Heat Does to Your Body

11:49 - The Korey Stringer Institute & Heatstroke Treatment

13:13 - Heat Tolerance: Why Some People Handle It Better

16:13 - Heat Training for Athletic Performance

17:24 - Cardiovascular Benefits of Sauna

19:03 - The Finnish Sauna Heart Study

26:30 - Cold Plunges: Overhyped?

30:57 - How to Do Sauna Correctly (Temperature & Duration)

33:36 - Heat Therapy for Depression

41:33 - What Americans Can Learn from Nordic Sauna Culture

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