Good Evening,
Hot Baths? What?
Hot Baths? What?
Squeezing a little bit more benefit out of fasting is what I am always looking for
And while there certainly are foods and drinks, as well as some lifestyle hacks, that can help, there is one lever you can pull while fasting that kicks the benefits of a fast into overdrive…
And that is by hopping into a sauna (or even a hot bath) during your next fast!
A sauna or even a HOT BATH (to the point of sweating) supercharges a fast through 3-4 different mechanisms.
Warning: You must be careful.
Fasting causes fluid and subsequent electrolyte loss, and a sauna exacerbates a dehydrated state, so it is crucial that you’re maintaining your electrolyte levels while doing this. PLEASE BE CAUTIOUS.
If you haven’t gone running to the sauna just yet, allow me to explain the science…
Because there’s some unbelievable research showing that using a sauna in conjunction with fasting almost doubles the longevity, brain-boosting, AND lactate clearance (important!) benefits of fasting.
Just please be cautious with your fluid intake so that you’re not disrupting mineral balance. Here’s a link for a free sample packet of LMNT Electrolytes with any purchase.
Fasting + Sauna = Longevity
Fasting activates autophagy, the process by which our body recycles old, decrepit cells in order to regenerate newer, healthier cells, and autophagy is at the center of longevity!
And just 30 minutes in a sauna, at roughly 109°F, significantly increases FOXO3 activation…
FOXO proteins regulate genes involved in DNA repair, tumor suppression, stem cell function, and immune function…
So by sitting in a sauna for just half an hour while fasting, you’re not only clearing-house of dysfunctional cells, but you’re also getting the added DNA repair to enhance the longevity benefits of the fast even further!
Fasting + Sauna = Brain Booster
The stress of fasting and the heat from a sauna stimulates neurogenesis, which boosts brain health by increasing levels of BDNF (brain-derived neurotrophic factor), stimulating the growth of neurons and synapses that enhances memory, learning, and higher cognitive functions!
3 months of consistent intermittent fasting significantly upregulates BDNF levels…
However, heat stress can increase the levels of two hormones, norepinephrine and prolactin, that boost brain health even more!
Using a sauna at 176°F increases norepinephrine levels by 310% and prolactin levels by a massive 900% in men!
Prolactin promotes myelin growth – the material that surrounds neurons to make them much faster, thus, speeding up the highway – whereas noradrenaline enhances our focus and attention to make us mentally sharp!
Fasting + Sauna = Lactate Clearance
Lactate is a metabolic by-product that is produced when we do high-intensity exercise, and
lactate accumulation is a marker of fatigue during exercise.
Lactate itself isn’t actually bad; it’s the hydrogen ion that builds up alongside lactate during exercise that gives us that “burn” feeling, but I digress…
Nevertheless, fasting and sauna improve lactate clearance which is very beneficial for exercise performance…
Fasted training results in about a 40% greater drop in lactate levels than fed training, and the heat of a sauna increases blood flow, which clears lactate from the blood and prevents it from building up!
Meaning that it will take much more time for you to develop that burning sensation while exercising, allowing you to workout harder for longer!
>>I know all of this is pretty amazing, but I do want to emphasize once again the importance of staying hydrated – I recommend LMNT as the electrolytes to consume during a fast OR during a sauna session<<
I’ve been implementing a sauna into my fasting routine for some time now, and I’ve literally seen improvements in my cognitive functioning and ability to squeeze out a few more reps when lifting.
I know I’m only one person, so I’d implore you to try this for yourself and see how quickly you begin to reap the rewards!
Stay hydrated!
