Andrew Huberman's Sauna Protocols: Optimize Health, Mood, and Performance (Los ntawm Backyard Escapism)
Tus kws kho mob neuroscientist Dr. Andrew Huberman's sauna raws tu qauv hloov qhov kub thiab txias mus rau hauv kev txiav txim siab xyaum ua kom noj qab haus huv. Rau kev noj qab nyob zoo, nws pom zoo 1 teev txhua lub lim tiam faib ua 2-3 zaug ntawm 176-212 ° F (80-100 ° C), ua rau muaj kev ntxhov siab hormetic uas ntxiv dag zog rau lub cev tiv thaiv. Txhawm rau txhawb kev loj hlob hormone, 20-feeb kev sib tham ntawm 194 ° F (90 ° C) nrog 2-feeb txias plunges ntawm puag ncig tuaj yeem nce qib los ntawm 16x hauv cov txiv neej - qhov tseem ceeb rau kev kho cov leeg thiab tiv thaiv kev laus.
Rau kev paub txog kev noj qab haus huv, khub saunas nrog qhov txias txias los txhim kho BDNF, cov protein txuas rau neuroplasticity thiab nco. Huberman kuj tseem hais txog cov txiaj ntsig zoo rau lub siab: kub nce endorphins thiab txo qis cortisol, ua rau saunas yog lub cuab yeej muaj zog rau kev tswj kev ntxhov siab. Kev nyab xeeb ua ntej: nyob twj ywm hydrated, tsis txhob haus cawv, thiab mloog koj lub cev - kiv taub hau txhais tau tias nws yog lub sijhawm tawm mus. Txawm hais tias koj yog ib tus neeg ncaws pob caum rov qab los yog ib tus kws tshaj lij tsis khoom nrhiav kev thaj yeeb, cov txheej txheem kev tshawb fawb no tso cai rau koj hloov sauna siv rau koj lub hom phiaj. Ua raws Huberman tus thawj coj, thiab tig txhua qhov kev sib tham mus rau ib kauj ruam mus rau kev noj qab haus huv zoo dua, ua kom pom tseeb dua, thiab lub zog kav ntev.