Release Date: 11/28/22
Podcast Duration: 52:17
A Summary by Brandon Johnson, DC
5 Key Takeaways
Exercise, Cold and Heat therapy can decrease the aging process and slow down or prevent disease onset
Saunas activate heat shock proteins which protect cells from injury, stress and diseases
Hormesis (strategic physical stress) is crucial to promote healthy changes in the human body
Fasting can help the body break down and remove dead or diseased cells
Sauna Therapy helps reduce the onset of Alzheimer's, stroke and dementia while supporting cardiovascular health, anti-inflammatory benefits and blood pressure
Jillian Michaels begins this episode by explaining the benefits of exercise and diet on human health. She offers insight on how strategic physical stressors can improve longevity.
What is Adverse Memetics and Hormesis?
Adverse Memetics
Applies to stressful techniques outside of exercise
Cold exposure
Heat Exposure
Supplements
Hormesis
Strategically applying physical stress
Helps the body adapt and become stronger
Can prevent or slow down onset of diseases
Can slow down the biological aging process
Modern Medicine and Hormesis in Disease treatment
Western Medicine uses immunosuppresants to treat autoimmune disorders like Eczema and Psoriasis
Topicals suppress immune system and simulate adverse memetics
Example: topical ointment drugs like Tacrolimus and Cyclosporin prescribed for reversing grey hair
These drugs have the same effects as Exercise, Cold/Heat Therapy in the treatment of autoimmune disorders
Suppressing the overactive immune system
Strategic physical stress can slow down aging and even reverse biological age (metabolic health)
Fitness, Hot & Cold Therapy are equally excellent methodologies for strategic stress
Disease Causing Agents
Over exposure to UV light (sun)
Causes dead skin cells to accumulate as senescent tissues (old cells that do not divide or function correctly)
Spread tissue damage and rapid aging across organ systems
Leads to diseases like cancer and plaque build up
Refined foods
Create inflammation and decrease insulin sensitivity
Usually high in sugar and preservatives
Sleep deprivation
Weakens immune function and other organ systems
Lack of exercise
Increases cardiac risks and worsens mental health
Chronic stress
Negatively impacts hormones
Fasting to Reduce onset of Disease
Caloric restriction in the form of fasting helps to promote Autophagy
Autophagy is the process by which the body breaks down and removes dead cells to avoid accumulation in tissue
Helps to reduce chronic stress
Intermittent Fasting
shortest fasting window of 12 hours and longest being 16 hours
Dirty Fasting
Involves consuming some calories (usually 100 or less) during restricted window
After speaking on strategic stressors and how they relate to disease prevention, Jillian discusses the benefits of Sauna Therapy. She elaborates on protocols like temperature, Hydration, Heat Shock Proteins and who should not be using Sauna Therapy.
The Benefits of Sauna (Heat) Therapy
Sauna Therapy involves dry heat (not steam) to make you sweat
Not very effective at toxin removal or weight loss
It is recommended not to combine two hormesis methodologies like heated workouts
Combining heat and exercise puts too much stress on the body so its counter intuitive to fitness
Better to heat the body from inside and stress the body with physical exertion
Benefits:
As per PubMed, Sauna Therapy helps Alzheimer's, stroke, dementia, cardiovascular benefits, anti-inflammatory benefits, lowering blood pressure
It can mimic low intensity aerobic exercise if done properly
Protocols for temperature and time
Time: 20 to 30 minutes
Temperature: 174 degrees Fahrenheit
Two 15-minute sessions separated by 30 minutes of coolant in between
What are Heat shock Proteins?
Specialized proteins that turn down inflammatory pathways
Protect cells against stress and injuries
Makes cells more resistant to disease
In Sauna Therapy the body releases heat shock proteins to acclimate to the heat and build tolerance
The body must adapt to this over time just like fitness and gradually acclimatize
Cold therapy requires the same tolerance building
Not Suitable For:
Kids as they are less efficient at regulating their temperature
Pregnant Women as there can be risks for developing fetus
People with skin conditions & Autoimmune skin conditions should stick to Cold Therapy
Heat causes more blood flow to inflamed tissues
People who are taking medications for fever or any inflammatory condition even if it is over the counter medications
People diagnosed with cardiovascular conditions
Essentials for Heat Therapy
Hydration and electrolytes
We lose water and electrolytes as we sweat in the heat
Hydrate with water and added electrolytes
Sodium chloride, potassium, magnesium, calcium
Good example is a pinch of sea salt in water or coconut water
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