IiProtocol zeSauna zika-Andrew Huberman: Lungiselela iMpilo, iMood, kunye nokuSebenza (Ukusuka kwi-Backyard Escapism)
Ingcali ye-Neuroscientist uGqr Andrew Huberman's sauna protocols iguqula ukubonakaliswa kobushushu ibe yinto eyenziwa ngabom kwimpilo ephezulu. Ukuphila kakuhle ngokubanzi, uncoma iyure ye-1 ngeveki ukuhlukana kwiiseshoni ze-2-3 kwi-176-212 ° F (80-100 ° C), ebangela uxinzelelo lwe-hormetic oluqinisa ukhuseleko lomzimba. Ukunyusa i-hormone yokukhula, iiseshini ze-20 zemizuzu kwi-194 ° F (90 ° C) kunye ne-2-minute ebandayo edibeneyo phakathi kweengqungquthela inokunyusa amanqanaba nge-16x kumadoda-isitshixo sokulungiswa kwemisipha kunye nokuchasana nokuguga.
Kwimpilo yengqondo, i-saunas ezimbini ezinokuvezwa okubandayo zokuphucula i-BDNF, iprotheni edityaniswe neuroplasticity kunye nenkumbulo. U-Huberman uphinde wabalaselisa izibonelelo zemomo: ubushushu bonyusa i-endorphin kwaye yehlisa i-cortisol, okwenza i-saunas ibe sisixhobo esinamandla sokulawula uxinzelelo. Ukhuseleko kuqala: hlala u-hydrated, ugweme utywala, kwaye umamele umzimba wakho-isiyezi sithetha ukuba lixesha lokuphuma. Nokuba uyimbaleki eleqa ukuchacha okanye ichule elixakekileyo elifuna ukuzola, ezi protocol zixhaswa yisayensi zikuvumela ukuba wenze ngokwezifiso ukusetyenziswa kwe-sauna kwiinjongo zakho. Landela ukhokelo lukaHuberman, kwaye ujike iseshoni nganye ibe linyathelo eliya kwimpilo engcono, ukugxila okubukhali, kunye namandla ahlala ixesha elide.