The answer is likely yes.
Intracellular heat shock proteins are part of your stress response. Your cell is stressed by heat (or cold or another stressor), and it expresses increased heat shock proteins, which help the cell cope with damaging conditions. The heat shock proteins are divided based on molecular weight. They help new proteins fold correctly and refold misfolded proteins to prevent protein aggregation and cell death. In English? They help cells maintain homeostasis when stressed and play a critical role in cell survival and function.
Studies have shown that heat activates heat shock proteins, which increase the NAD+/NADH ratio. This next part is science-y, but bear with us. NAD+ is the oxidized form (it has a positive charge), NADH is the reduced form (has no charge). NAD+ binds with a H+ hydrogen atom to turn into NADH. NAD+ is an electron acceptor. NADH is an electron donor, so it releases energy when it converts back to NAD+, to create energy in the mitochondria during ATP synthesis. In general, NAD+ is more abundant, and it is critical to interact with enzymes for aging, metabolism, and cellular function. NAD+ is critical in glycolysis, the citric acid cycle, and oxidative processes.
The NAD+/NADH ratio is a marker of cellular health. A higher ratio (3.1-3.6) is a sign of healthy cells. As you age, the ratio declines. You also see the ratio declining in those with chronic disease like metabolic syndrome, cancer, and Alzheimer’s.
So getting back to heat. The buzz in the media is that “heat is good for you.” Bench science is now showing that.
- Heat shock proteins are shown to increase the NAD+/NADH ratio. (they are also shown to increase HGH production).
- Heat also benefits by improving circulation (heat causes blood vessels to dilate), with improved blood flow bringing oxygen and nutrients to your cells.
- Regular sauna use is shown to decrease inflammation, which helps prevent NAD+ loss
How much heat do you need? A hot shower? steam shower? sauna? How much time? This is still being studied. Common numbers used are hitting a heat of 163-212 degrees. Some studies done focus on HGH, not NAD, but they showed increases in HGH with 2 20-minute sauna sessions at 176 degrees or one 30-minute sauna done at 163 degrees. General times listed:
- Total of 1 hour per week, split into 2 or 3 sessions
- 4 – 7 20-minute sessions a week
- Studies have shown you want to have duration in the sauna of 15-30 minutes, 2-3 times/week.
Our thoughts at Biohackr Health?
We can’t throw you in a sauna at our clinic (maybe in version 2.0?), but we love anything that can increase NAD levels. We are a big believer in mitochondrial health, the powerhouse of the cell and aging.
- TEST your NAD level with our blood spot testing.
- NAD+ POWDER. Super effective in increasing your NAD levels. Buy in our SHOP.
- NAD PROGRAM. See the page for full details. You will feel the difference.
