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I go to the sauna once a week, and often twice a week in the winter.

I get a huge pile of the magazines or journals I subscribe to, like ESPN, Fast Company, or Mother Earth News (and sometimes even grab a book I don't mind destroying) then settle in for a good 30-45 minute sweat session.

After about 25 minutes, it get pretty tough as my heart rate and core temperature rapidly rise, and I eventually get so hot that I have to quit reading – and then I simply switch to staring at the wall and doing deep, meditative breathing to sit things out for as long as I can. I pretend I'm some kind of ancient warrior sitting in an Indian sweat lodge, or a prisoner of war tossed into one of those heat torture chambers.

Then I take a cold shower and I feel amazing.

I've used this strategy to train for everything from racing Ironman in the lava fields of Hawaii to preparing for a tennis tournament in a stifling indoor tennis courts stadium.

But why does heat work so well to enhance performance?

Can you use heat to build muscle or burn fat?

What's the best kind of heat? Saunas? Steam rooms? Those dorky sauna suits?

You're about to find out the answers to these burning questions (ha!), and so much more.

My guest in today's podcast, Dr. Rhonda Patrick (pictured right) has a Ph.D. in biomedical science, a Bachelor’s of Science degree in biochemistry/chemistry, has done extensive research on aging, cancer, and nutrition, she did her graduate research on the link between mitochondrial metabolism, apoptosis, and cancer…

…and she knows a thing or two about heat exposure too, as you can see from her video here on heat stress.

Dr. Patrick is currently a postdoctoral fellow at Children’s Hospital Oakland Research Institute, where she conducts clinical trials looking at the effects of micronutrients (e.g. vitamins and minerals) on metabolism, inflammation, DNA damage, and aging. In addition, she is investigating the role of vitamin D in brain function and other physiological functions. She has also done research on anti-aging techniques at the Salk Institute for Biological Sciences.

During our podcast, you'll learn everything you need to know about how to use heat exposure to enhance performance, burn fat, and gain muscle.

-3 ways getting into a sauna could actually grow new neurons and make you smarter…

-The best to use heat to build endurance, build muscle and heal injuries…

-How much heat exposure is enough, and how much is too much…

-Whether it's really true that you can increase growth hormone inside a sauna…

-How heat can help you produce the “runner's high”…

-The amazing anti-aging effect of saunas and how it works…

-What the best type of heat is, and whether there is a difference between wet heat vs. dry heat vs. sauna suits vs. infrared saunas and mats…

-How to ideally combine heat exposure with cold thermogenesis…

Resources discussed in this podcast:

–FoundMyFitness.com

–Biomat infrared mat

–CoolFatBurner vest

Do you have questions about how to use heat to enhance performance, or any other thoughts about this episode with Rhonda Patrick? Leave your comments below!