The influence of temperature on growth hormone (GH)

Author: Bulanov Yu. B. (book "Growth Hormone 2").
2011-23-01

Being in high-temperature conditions significantly increases the levels of somatotropin in the blood. For instance, during a sauna visit, GH levels can rise by 2 to 3 times, provided that this thermal stimulator is used correctly. It is important to spend time in the sauna daily, little by little—from 5 to 15 minutes. Otherwise, it will not be possible to achieve significant shifts in metabolism. The minimum frequency of sauna visits that yields an anabolic effect is three times a week. A weekly multi-hour stay in the sauna with numerous sessions has no physiological sense. The traditional Russian steam bath has proven even more effective than the sauna. Even in Finland, where sauna usage is a cultural practice, Finns are turning away from saunas and building Russian baths.

Proper application of high temperatures enhances anabolic processes while also "burning" subcutaneous fat. This is a good sign indicating an increase in somatotropin secretion. During overheating, a fascinating phenomenon occurs, known as "centralization of circulation." Due to the excitation of the sympathetic-adrenal system and the release of a large amount of adrenaline into the blood, all peripheral blood vessels constrict significantly while central vessels dilate. The narrowing of peripheral vessels reduces the skin's thermal conductivity and prevents excess heat from penetrating the central organs. The increased burning of subcutaneous fat is partly due to the strong constriction of not only skin but also subcutaneous vessels, disrupting blood circulation in subcutaneous fat.

Neurotransmitters that induce centralization of circulation are also inducers of somatotropin release. In a steam room or sauna at an air temperature of 110 degrees Celsius, the level of somatotropin in the blood can increase by 6 (!) times. Let us not forget that somatotropin is a stress hormone, and its release is induced by any serious stress. Somatotropin mobilizes fatty acids from subcutaneous fat into the blood and switches mitochondria from carbohydrate to fat metabolism to increase their resilience. From an evolutionary perspective, mitochondria are the youngest structures within the cell and are the most affected. Somatotropin protects them from destruction. While excess adrenaline and glucocorticoid hormones during intense stress can damage cellular structures, somatotropin never does. On the contrary, it prevents cell membrane damage that can occur due to excess adrenaline and glucocorticoids.

The additional positive effect of using the sauna is the gradual reduction in the basal metabolic rate, which slows down catabolic processes in the muscles. As we know, muscles grow 60% due to the slowing of catabolism, and only 40% due to increased anabolism. The same can be said for qualities such as endurance and the ability to recover from heavy physical exertion. The development of endurance, including strength endurance, depends by 70% on the slowing of catabolism. Increased endurance allows for greater training loads, ultimately enhancing anabolism indirectly. The cornerstone of this process is, of course, the increased secretion of GH.

Exposure to low temperatures can also enhance anabolism through increased GH secretion. How does this occur? When the body is cooled, a protective reaction occurs—an intense increase in spontaneous lipolysis. The rise in free fatty acids (FFA) in the blood contributes to an increase in body temperature through the uncoupling of oxidation and phosphorylation (thermogenic effect). Subsequently, a “reset” occurs. After the cold exposure stops, FFA levels in the blood drop, leading to an increase in GH levels. The only downside is the potential increase in subcutaneous fat, similar to the effects observed with the use of nicotinic acid. Excess subcutaneous fat can be addressed with diet and subsequent "cutting."

Cold exposure should be performed daily, with cold water dousing being the optimal method. The dousing is usually done in a "stepped" manner. First, the hands are doused. After adaptation, which can vary for each individual based on health status and training level, the legs are doused, and finally, the entire torso. The pace of this gradual adaptation is strictly individual. Cold water dousing has advantages over other forms of hardening. The contact with cold water is brief, preventing the body from becoming excessively cold, as opposed to methods such as cold showers and swimming in cold water. Hypothermia does not occur; however, the corresponding nerve-reflex response develops, and the secretion of somatotropin reaches significant levels (sometimes by 3-4 times). Although this increase is temporary, its anabolic effects are quite pronounced. Cold hardening to promote muscle mass has been widely used in the training of athletes throughout history (except for those cultures where bathing was not customary).

Cold water dousing can even be suitable for individuals with chronic inflammatory conditions. However, it must be performed with extreme caution and in a gradual manner. What does gradual dousing mean? In the first stage, you douse your arms up to the elbows. A regular bucket of cold tap water is ideal for this purpose. No one knows in advance how quickly you will adapt to dousing your elbows. As soon as you feel complete adaptation, you can start dousing your arms entirely. The next stage is to include the feet along with the arms. Many individuals find that their feet are the most "sensitive" area when it comes to cold exposure, and adaptation to cold water dousing may take some time. After adapting the feet, you can douse them up to the knees. Only then, as adaptation progresses, can the entire legs be doused. It is precisely at this last stage, when both the hands and feet are fully accustomed to cold water dousing, that you can begin dousing the entire body.

To protect yourself from catching a cold or exacerbating any existing chronic inflammatory condition, you can start taking mega-doses of ascorbic acid (10 g/day for 70 kg body weight) at the next, riskiest stage of hardening, or undergo a couple of days of “dry” fasting without food and water. Most people still prefer the ascorbic acid.

Interestingly, during cooling, much like during overheating, pronounced centralization of circulation occurs. The blood vessels in the skin, subcutaneous fat, and intestine constrict, while those in the brain, heart, and kidneys expand. Blood, along with heat, moves away from the periphery toward the center. The body aims to preserve the life of central organs at the expense of peripheral ones. On the other hand, strong constriction of the vessels in peripheral tissues reduces their thermal conductivity and prevents cold from penetrating deep into the body, as well as the loss of heat from the body.