Getting into the molecular biology level of things in regard to exposure and contrast therapy can be daunting, but a shallow dive into it all helps us understand why the benefits we’re all after come about and how.
We’ll dive into what each of these things are more in depth in the coming paragraphs, but for clarifications sake, cold exposure and heat exposure therapy (and all increased and compounded by contrast therapy) increase and improve the creation, usage, synthesis (insert correct verb for whichever molecule we’re currently discussing here) in the most advantageous ways of Heat Shock Proteins, FOXO3, BDNF, Nitric Oxide, Endorphins and Dynorphins, mTOR, Cold Shock Proteins, RBM3, Norepinephrine, Adiponectin, PGC-a1, UCP1, SIRT1, AMPK and Autophagy. And that’s just what science currently knows. Let’s get into it.
- What are Heat Shock Proteins?
Heat shock proteins (HSPs), also known as stress proteins, are the body’s cellular response to uncomfortably hot temperatures. These are proteins produced and released by individual cells in response to stressful physical conditions like increases in temperature, toxins in the body or other challenges the body hasn’t yet adapted to.
These incredible and unique proteins’ functions include: helping other proteins (new or stress damaged) in folding correctly into their required, functional shapes, prevent misfolding of proteins, refolding damaged proteins, helping to target and dispose of irreparably damaged proteins, protecting the cells from damage directly by minimizing stress-induced harm and can activate immune pathways to protect cells from viral infections.
In short and less technical terms, Heat Shock Proteins: enhance cellular repair mechanisms, reduce inflammation on a cellular level, reduces free radicals, boost stress tolerance and improve recovery and resilience.
The long-term health benefits these proteins provide are incredible!
- What is FOXO3?
FOXO3 is a protein in the FOXO (Forkhead Box) family. The functions of the FOXO family of proteins vary from brain function and memory consolidation all the way to significant factors in longevity.
While all of the proteins in the FOXO family are released during heat exposure therapy (especially when carried out in a Finnish sauna), FOXO3 is released in bulk and is the FOXO protein that is heavily associated with an increase in lifespan due to its protective effects on the body’s individual cells and its ability to reduce inflammation, increase resistance to stress (especially cellular oxidative stress) and support healthy metabolic health.
FOXO3 is also involved in DNA repair and detoxing which is pretty incredible all by itself.
Research has made it obvious that people with more FOXO3 have much higher chances of not only living longer but also living better and healthier in their more “elderly” years.
- What is BDNF?
Brain-Derived Neurotrophic Factor (BDNF) is another protein crucial to optimal health. This protein is very influential on the brain and contributes heavily in the creation and maturing of new neurons, keeping neurons healthy and safe from degeneration, increasing synaptic plasticity (absolutely necessary for memory and learning), high-order cognitive function and even helps in regulating mood by which it reduces the risk of depression and anxiety.
- What is Nitric Oxide?
Nitric Oxide is a signaling molecule in our bodies whose primary function is to relax and
increase the size of blood vessels in order to improve circulation which is also known as vasodilation (hence Nitric Oxide being a vasodilator.)
Dilating the blood vessels leads to many different health benefits, The most obvious being greater circulation and blood flow throughout the body.
Some of the resulting benefits of nitric oxide and these dilated blood vessels are improved circulation, enhanced athletic performance, increased cardiovascular health, improved immune function and increased cognitive function.
- What are Endorphins and Dynorphins?
Endorphins act as natural pain killers while Dynorphins increase sensitivity to Beta Endorphins which improves mood post heat exposure session.
- What is mTOR?
Mammalian Target of Rapamycin (mTOR) is a protein complex in the body. This protein plays essential roles in the processes of cell growth, synthesizing of new proteins, recovery, muscle building, fat metabolism and cellular metabolism. All of that (plus a little more) makes mTOR very valuable if your goals have anything to do with muscle recovery, recovery in general or improved metabolic function.
- What are Cold Shock Proteins?
Cold Shock Proteins (CSPs), are a specific group of proteins the body uses in response to uncomfortably cold environments and temperatures. These proteins are produced and released by the individual cells when you the body experiences a sudden drop in temperature or cold stressors.
These amazing proteins’ key functions include: stabilizing RNA molecules by preventing them from degrading or misfolding, assisting in repairing damaged DNA, ensuring efficient protein synthesis, helping cells adjust their gene expression in order to adapt and survive new stressors in the current environment ensuring vital functions continue, heavily assisting in neuroprotection and enhancement in synaptic plasticity.
In short and less technical terms, Cold Shock Proteins: help protect the brain from damage, help the brain form new connections, help protect cellular membranes from toxicities, helps absorb toxins in the body, foster recovery, makes individual cells more resilient and aids in adapting more efficiently to new environments.
The long-term health benefits of these proteins are mind blowing and seemingly limitless!
- What is RBM3?
RBM3 or RNA Binding Motif Protein 3 enhances neuroplasticity and neuroprotection both of which protect against neurodegenerative diseases such as Alzheimer’s, Parkinson’s, ALS, MS and many others.
RBM3 also supports synapse regeneration post stressors or injuries.
- What is Norepinephrine?
Norepinephrine (also known as Noradrenaline) doubles as a neurotransmitter (in the brain) and a hormone. This hormone increases focus, alertness, motivation, attention and regulates mood.
At the same time, on the physical side of things, Norepinephrine is one the stimulants for preparing your body for physical activity (increases heart rate). It also enhances fat burning by activating Brown Adipose Tissue (BAT) or Brown Fat and improves oxygen and nutrient delivery through the body by improving circulation.
- What is Adiponectin?
Adiponectin is a hormone that is produced and secreted by fat cells themselves. This hormone from white fat is huge in signaling to the body to metabolize white fat, turning it into fuel to be used by the rest of the body. This hormone also improves insulin sensitivity helping the body to regulate its available glucose more effectively and lower blood sugar levels.
As this hormone is anti-inflammatory (particularly in the arteries) and protects against many metabolic diseases such as diabetes and obesity, it fits right in with the contributors to longevity and cardiovascular health.
- What is PGC-1a?
PGC-1a (Peroxisome Proliferator-Activated Receptor Gamma Coactivator 1-alpha… yeah, that’s quite the mouth full) is a molecule known as a transcriptional coactivator. PGC-1a has many functions including increasing mitochondrial biogenesis (creation of mitochondria. Mitochondria is a cellular structure carrying the popular title of “the powerhouse of the cell.” The only reason cells have energy is due to the mitochondria turning materials into energy the cells can use; more mitochondria equal more energy and endurance. More mitochondria over the period of a lifetime is also strongly correlated to longevity and a higher quality of living in every stage of life.
PGC-1a is also a huge contributor in fat metabolism as it shifts the body from using carbs or glucose for fuel to fat for energy.
Also because of the increase in mitochondria, this molecule increases endurance, athletic performance through improved stamina and power, improved metabolic flexibility and promotes longevity and anti-aging effects because of the enhanced cellular energy production through boosting mitochondrial production.
- What is UCP1?
UPC1 or Uncoupling Protein 1 is a mitochondrial protein and found almost exclusively in Brown Adipose Tissue (BAT) so much so that it is considered to be specific to brown fat cells.
Long story short, in the uncoupling process, UCP1 allows mitochondria in Brown Fat to directly burn white fat (without ATP production) to produce heat when the body is trying to raise its core body temperature. This makes UCP1 completely essential in cold adaptation, weight loss or metabolizing of white adipose tissue and metabolic health as a whole.
UCP1 also improves insulin sensitivity by combating insulin resistance and helps the body switch more effectively from between burning carbs and fat for fuel.
People with more active ACP1 are more metabolically efficient therefore have a much lower risk of obesity.
- What is SIRT1?
SIRT1 or Sirtuin 1 is a protein in the body that helps in regulating health on a cellular level. It aids the cells in responding and adapting to environmental stressors like fasting and extreme temperature exposure. As a result, it helps to improve fat metabolism, decreasing inflammation and longevity and health in the individual cells of the body.
SIRT1 also activated autophagy which is the body’s process of breaking down or cleaning up damaged proteins and tissues for fuel. This process is crucial for overall health. Once these damaged proteins and tissues are removed, the body is able to rebuild them using new and healthy proteins and tissues.
SIRT1’s enhancement of DNA repair and stability, protecting aging and disease, aiding in mitochondrial function, shifting the body to burning stored fat for fuel, increasing PGC-1a, protecting brain cells from oxidative stress (which reduces the risk of neurodegenerative diseases), improving insulin sensitivity and regulating adiponectin makes it a necessity for overall health, beauty and wellness.
- What is AMPK?
AMPK (AMP-activated Protein Kinase) is activated when energy levels (or glucose levels) are low which makes it extremely responsive to conditions such as fasting, exercise, cold exposure and heat exposure.
AMPK increases fat burning, metabolic flexibility, enhances mitochondrial function by stimulating PCG-1a, boosts longevity, anti-aging and cellular repair through the triggering of autophagy, SIRT1 and NAD+, improves insulin sensitivity and glucose metabolism through blood sugar regulation (reducing inflammation and protecting against diabetes and obesity.
- What is Hormesis?
Hormesis is the process of intentionally exposing one’s self to smaller portions of a stressor in a controlled way in order to elicit a certain desirable adaptation. In this case, we use Hormesis by challenging the body to adapt to extreme conditions of Heat and Cold Exposure which makes the body more resilient to future stressors.
To produce the greatest desirable effect, this process must be done willingly and intentionally. If an individual was forced into an identical situation rather than intentionally and willingly participating, the negative stress on the body starts to cancel out the good effects, so again, this process must be employed intentionally and willingly by the participating individual.
- What is Autophagy?
Autophagy is the body’s process of breaking down or cleaning up damaged proteins and tissues for fuel. This process is crucial for overall health. Once these damaged proteins and tissues are removed, the body is able to rebuild them using new and healthy proteins and tissues.
- Conclusion:
Hopefully this helped you understand just how important and influential Contrast Therapy, Heat Exposure Therapy and/or Cold Exposure Therapy can be on your overall health and life. Give it a try! Your future self will thank you for getting into this wildly beneficial hobby!