Turn up the Heat for Better Health and Performance?

04/14/2025 | Energetic Media | ,

Have you ever stepped out of a sauna or a hot bath and felt a strange combination of calm and clarity? Perhaps you slept better or noticed your mood improve when lounging in the warm sun. What if I told you those moments of relief and focus could be more than just relaxing experiences? What if heat itself could transform not only your mental health but also your ability to think, perform, and thrive?

The concept isn’t as far-fetched as it sounds. Heat stress and therapy, particularly whole-body hyperthermia, are reshaping our understanding of depression, brain function, and energy at the cellular level. Beyond these benefits, harnessing heat as part of a broader wellness strategy can help build upward momentum in your health and overall performance.

Turning Up the Heat on Depression and Well-Being

Depression has long been a puzzle for researchers, with its root causes and effective treatments varying widely across people. While tools like medication and therapy have been lifesaving for many, significant gaps remain. Could a surprising piece of the solution lie in raising body temperature?

Dr. Ashley Mason at UCSF’s Sleep, Eating, and Affect (SEA) Lab has been researching this very question. Her studies on whole-body hyperthermia, which strategically increases the body’s core temperature, have revealed fascinating effects on mood. Early findings show that just one intense session of hyperthermia significantly reduces depressive symptoms—for some, to the point where they no longer meet the clinical criteria for depression.1

What’s particularly exciting are the mechanisms being explored to explain these effects. Heat triggers physiological responses like balancing temperature regulation systems, promoting anti-inflammtory pathways, and improving mitochondrial function (the energy factories of your cells). These resets may recalibrate systems tied to mood, offering a fresh perspective on depression and its treatment.

Heat’s Surprising Connection to Brain and Energy Health

Beyond combating depression, heat exposure has profound implications for brain health and cognitive performance. Heat therapy increases brain-derived neurotrophic factor (BDNF), a molecule critical for neuron health and mood regulation. Low BDNF levels are linked to depression and cognitive decline, so boosting it may improve both mental clarity and emotional resilience.

Heat also invigorates mitochondria, the cellular engines that fuel every task your body performs. Psychiatrist Dr. Chris Palmer’s “brain energy” hypothesis suggests that mitochondrial dysfunction underpins many mental health challenges.2 Supporting these cellular engines with heat therapy doesn’t just optimize mental health—it unlocks cognitive and physical performance.

Additionally, heat stress operates on the principle of hormesis, where controlled stress strengthens the body. This process activates “heat shock proteins,” which repair damaged cells and enhance resilience, offering a cellular-level refresh.

Building Momentum with Heat for Better Health

For those seeking to level up their mental, physical, and even financial well-being, heat therapy fits into a “covitality spiral,” where improving one area of life elevates others. Small victories in physical health can improve mood, which fuels better focus, productivity, and decision-making.

Here’s how heat can become a practical part of your daily routine:

  1. Sauna Sessions Regular sauna use (20-30 minutes a few times a week) is linked to lower stress, better cardiovascular health, and enhanced cellular repair. Studies from Finland even link frequent sauna use to a 50% lower risk of fatal heart events.3
  2. Warm Baths If saunas aren’t your thing, warm baths can gently elevate your core temperature, improving sleep, reducing stress, and enhancing circulation.
  3. Exercise-Induced Heating Exercise raises body temperature, stimulates mitochondria, and releases endorphins. It’s one of the most accessible forms of heat therapy.
  4. Contrast Therapy Alternating between heat and cold exposure (like cold plunges) creates a powerful contrast that boosts circulation, reduces muscle soreness, and enhances resilience.

The Energetic Investor’s Co-vitality Spiral

Heat therapy is just one piece of the puzzle for optimizing health, energy, and performance. The book The Energetic Investor dives deeper into strategies like enhancing mitochondrial health, creating momentum through small habits, and aligning biological practices with peak potential.

Central to the book’s message is the idea that treating your biology with care—from cellular energy systems to brain health—sets the stage for extraordinary outcomes in all areas of life. Think of it as becoming the CEO of your body, making strategic investments that yield compound returns.

The science of heat therapy is still emerging, but its potential to enhance mood, brain function, and overall vitality is too compelling to ignore. Whether you struggle with low energy, poor focus, or simply want to perform at your best, incorporating heat into your wellness routine could be a powerful first step.

Remember, transformation often begins with the smallest and simplest actions that spark a ‘co-vitality’ spiral. Turn up the heat and pave the way for a healthier, more vibrant version of yourself.

References

  1. Mason AE, Chowdhary A, Hartogensis W, Siwik CJ, Lupesko-Persky O, Pandya LS, Roberts S, Anglo C, Moran PJ, Nelson JC, Lowry CA, Patrick RP, Raison CL, Hecht FM. Feasibility and acceptability of an integrated mind-body intervention for depression: whole-body hyperthermia (WBH) and cognitive behavioral therapy (CBT). Int J Hyperthermia. 2024;41(1):2351459. doi: 10.1080/02656736.2024.2351459. Epub 2024 May 14. PMID: 38743265; PMCID: PMC11216717.
  2. Palmer, C. M. (2022). Brain energy: a revolutionary breakthrough in understanding mental health–and improving treatment for anxiety, depression, OCD, PTSD, and more. BenBella Books, Inc.
  3. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.