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Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66

Andrew Huberman・2 minutes read

Deliberate cold exposure can boost mental health, physical health, and performance by leveraging temperature as a powerful stimulus on the nervous system and body. Understanding how cold impacts the brain and body is crucial for effective and safe cold exposure protocols.

Insights

  • Deliberate cold exposure can enhance mental health, physical health, and performance by leveraging temperature as a powerful stimulus on the nervous system and body.
  • Specific protocols for deliberate cold exposure include variables like temperature, delivery methods (cold shower, immersion, ice bath), and outdoor activities in cold weather.
  • Cold exposure triggers the release of norepinephrine and dopamine, leading to long-lasting improvements in mood, cognitive attention, and energy levels.
  • Cold water immersion can increase metabolism by converting white fat cells to beige or brown fat, aiding in raising core body temperature and overall metabolism.
  • Deliberate cold exposure can help build mental resilience and calmness in stressful situations, enhancing cognitive performance and mood.

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Recent questions

  • How can cold exposure enhance mental health and performance?

    Cold exposure can enhance mental health and performance by leveraging temperature as a powerful stimulus on the nervous system and body. Understanding how cold impacts the brain and body is crucial to leveraging deliberate cold exposure effectively. Specific protocols for deliberate cold exposure include variables like temperature, delivery methods (cold shower, immersion, ice bath), and outdoor activities in cold weather. Gradually progressing in new protocols, even with modest cold exposure, can help avoid hazards and maximize benefits. Consulting a board-certified physician before starting any new protocol, especially those involving temperature changes, is essential to ensure safety and suitability for individual health status.

  • What are the benefits of moderate exercise before cognitive tasks?

    A study showed that 15 minutes of moderate exercise prior to cognitive tasks improved visual attentional control and perceptual speed, mediated by feelings of energy. Moderate exercise before cognitive work can enhance focus and attention, leading to improved performance in high cognitive demand tasks. The sequence of energetic exercise, cognitive work, and mindfulness practices like NSDR can optimize neuroplasticity and learning outcomes. This combination can lead to better cognitive performance and overall well-being.

  • How can cold exposure increase metabolism and reduce inflammation?

    Cold exposure can increase metabolism by converting white fat cells to beige or brown fat, which helps in increasing core body temperature and metabolism. It is used to reduce inflammation post-exercise, enhance performance in strength and endurance training, and improve mental performance. The effectiveness of cold exposure depends on the discomfort level, with the environment needing to be uncomfortably cold but safe to stay in. Cold water immersion up to the neck with hands and feet submerged is the most effective form of cold exposure, followed by cold showers and exposure to cold environments. Cryo chambers and other forms of cold exposure exist but are less studied and accessible, with the focus mainly on cold water immersion and cold showers for mental and physical benefits.

  • How can cold exposure build mental resilience and calmness?

    Deliberate cold exposure can help build mental resilience and calmness in stressful situations. A simple protocol involves choosing an uncomfortable temperature for a cold shower or immersion, staying in for a specific duration, and then getting out. Different individuals experience varying levels of norepinephrine and adrenaline release when exposed to cold. Cold exposure triggers the release of norepinephrine and epinephrine, regardless of personal preferences or tolerance levels. Building mental resilience through cold exposure can involve extending the duration of exposure over time or considering daily variations in resilience levels.

  • What are the effects of cold water immersion on metabolism and catecholamines?

    A study focused on cold water immersion at different temperatures: 32°C, 20°C, and 14°C. Immersion at 32°C did not affect metabolism or catecholamines. Immersion at 20°C for an hour led to a 93% increase in metabolic rate, while immersion at 14°C for an hour resulted in a 350% increase in metabolism. Significant rises in norepinephrine levels (530%) and dopamine (250%) were observed. The effects of increased dopamine and norepinephrine lasted up to two hours post-exposure. Deliberate cold exposure linked to enhanced attention and mood due to dopamine increase. Cold exposure triggers similar dopamine increases as addictive substances, leading to long-lasting improvements in mood, cognitive attention, and energy levels.

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Summary

00:00

Enhancing Health and Performance Through Cold Exposure

  • The Huberman Lab Podcast discusses science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Deliberate cold exposure can enhance mental health, physical health, and performance by leveraging temperature as a powerful stimulus on the nervous system and body.
  • Understanding how cold impacts the brain and body is crucial to leveraging deliberate cold exposure effectively.
  • Specific protocols for deliberate cold exposure include variables like temperature, delivery methods (cold shower, immersion, ice bath), and outdoor activities in cold weather.
  • Consult a board-certified physician before starting any new protocol, especially those involving temperature changes, to ensure safety and suitability for individual health status.
  • Gradually progress in new protocols, even with modest cold exposure, to avoid hazards and maximize benefits.
  • A study showed that 15 minutes of moderate exercise prior to cognitive tasks improved visual attentional control and perceptual speed, mediated by feelings of energy.
  • Moderate exercise before cognitive work can enhance focus and attention, leading to improved performance in high cognitive demand tasks.
  • The sequence of energetic exercise, cognitive work, and mindfulness practices like NSDR can optimize neuroplasticity and learning outcomes.
  • Athletic Greens (AG One) provides foundational vitamin, mineral, and probiotic needs, supporting a healthy gut microbiome and overall health. Visit athleticgreens.com/huberman for a special offer with free travel packs and a year supply of vitamin D3, K2.

13:13

Optimize Health with Vitamin D3 and K2

  • Vitamin D3 supply includes K2 for cardiovascular function and calcium regulation.
  • Visit athleticgreens.com/huberman for 5 free travel packs and a year's supply of Vitamin D3 and K2.
  • ROKA offers high-quality eyeglasses and sunglasses designed for athletic performance.
  • ROKA glasses are lightweight, stay put during activities, and have a great aesthetic.
  • Visit roka.com and use code Huberman for a 20% discount on your first order.
  • Helix Sleep offers personalized mattresses and pillows based on your sleep needs.
  • Take a 2-minute quiz on helixsleep.com/huberman to find your perfect mattress match.
  • Get up to $200 off any mattress order and two free pillows with a 10-year warranty.
  • Circadian rhythm affects body temperature, with a temperature minimum before waking.
  • Cooling specific body areas like palms, feet, and upper face efficiently reduces core body temperature.

26:21

"Cold Exposure Boosts Mood and Metabolism"

  • Epinephrine and adrenaline are the same molecule, as are norepinephrine and noradrenaline, often co-released in the brain and body to increase agitation, focus, desire, and movement.
  • Dopamine, norepinephrine, and noradrenaline are commonly released together, with dopamine being the molecule of motivation, reward, and pursuit.
  • Deliberate cold exposure can increase the release of these chemicals, improving attention and mood, aiding in coping with stress.
  • Cold exposure can elevate mood by increasing catecholamines like dopamine, norepinephrine, and epinephrine, with protocols showing significant increases in these chemicals.
  • Elevations in norepinephrine and dopamine from cold exposure can lead to long-lasting improvements in mood, cognitive attention, and energy levels.
  • Cold exposure can also increase metabolism by converting white fat cells to beige or brown fat, which helps in increasing core body temperature and metabolism.
  • Cold exposure is used to reduce inflammation post-exercise, enhance performance in strength and endurance training, and improve mental performance.
  • The effectiveness of cold exposure depends on the discomfort level, with the environment needing to be uncomfortably cold but safe to stay in.
  • Cold water immersion up to the neck with hands and feet submerged is the most effective form of cold exposure, followed by cold showers and exposure to cold environments.
  • Cryo chambers and other forms of cold exposure exist but are less studied and accessible, with the focus mainly on cold water immersion and cold showers for mental and physical benefits.

39:29

Cold exposure builds mental resilience and calmness.

  • Deliberate cold exposure can help build mental resilience and calmness in stressful situations.
  • A simple protocol involves choosing an uncomfortable temperature for a cold shower or immersion, staying in for a specific duration, and then getting out.
  • Different individuals experience varying levels of norepinephrine and adrenaline release when exposed to cold.
  • Cold exposure triggers the release of norepinephrine and epinephrine, regardless of personal preferences or tolerance levels.
  • Building mental resilience through cold exposure can involve extending the duration of exposure over time or considering daily variations in resilience levels.
  • A timed protocol for cold exposure includes gradually increasing the duration of exposure on specific days.
  • Mental resilience is defined as the ability to resist stressors by exerting willpower and cognitive control over reflexes and emotional responses.
  • Designing cold exposure protocols that involve overcoming mental resistance or "walls" can enhance mental toughness and resilience.
  • Varying parameters in cold exposure routines, such as the number of "walls" overcome or the temperature, can prevent adaptation and maximize benefits.
  • Cold exposure training can simulate real-life stressors, helping individuals develop the ability to stay calm and clear-minded in challenging situations.

52:04

Enhancing Cognitive Performance and Mental Toughness

  • Shortening of breath in cold water is a universal physiological response.
  • Cognitive function decreases by 30 to 80% in cold water, affecting the frontal cortex.
  • Engaging in cognitive activities in cold water can help maintain clarity of mind.
  • Cognitive exercises like math problems or recalling information can aid in staying focused in cold water.
  • The combination of boxing and chess is used to toggle between different states of mind to enhance cognitive performance under stress.
  • Remaining still in cold water generates a thermal layer, making you warmer than moving around.
  • Moving continuously in cold water breaks the thermal layer, making you feel colder.
  • A recommended threshold for deliberate cold exposure is 11 minutes per week, divided into 2-4 sessions of 2-3 minutes each.
  • Deliberate cold exposure can increase dopamine release, enhancing mood and focus.
  • Cold water immersion can be used to build mental toughness and resilience, with varying parameters to maintain consistency and safety.

01:05:15

Cold Water Immersion Boosts Metabolism and Mood

  • Study focused on cold water immersion at different temperatures: 32°C, 20°C, and 14°C.
  • Immersion at 32°C did not affect metabolism or catecholamines.
  • Immersion at 20°C for an hour led to a 93% increase in metabolic rate.
  • Immersion at 14°C for an hour resulted in a 350% increase in metabolism.
  • Significant rise in norepinephrine levels (530%) and dopamine (250%) observed.
  • Effects of increased dopamine and norepinephrine lasted up to two hours post-exposure.
  • Deliberate cold exposure linked to enhanced attention and mood due to dopamine increase.
  • Cold exposure triggers similar dopamine increases as addictive substances.
  • Cold exposure can lead to long-lasting dopamine and norepinephrine increases.
  • Cold exposure can create eustress, increasing catecholamines without raising cortisol levels.

01:20:02

"Deliberate cold exposure converts white fat"

  • Deliberate cold exposure converts white fat cells into metabolically active beige and brown fat cells by norepinephrine binding to receptors on white fat cells, activating pathways like UCP1, increasing mitochondrial output and density.
  • Cold exposure increases norepinephrine levels, triggering the release of UCP1, P-part gamma, and co-factor PGC1, leading to genetic changes in white fat cells converting them into beige and brown fat cells.
  • Babies and young children have more brown fat for warmth as they can't shiver effectively, but as adults, deliberate cold exposure can convert white fat to beige and brown fat, enhancing metabolism.
  • Critics may downplay the caloric burn during cold exposure, but studies show significant increases in metabolism, up to 93% and 350%.
  • To increase metabolism and resilience, follow protocols for deliberate cold exposure, ensuring at least 11 minutes per week of exposure.
  • Human data on white fat conversion to beige and brown fat through cold exposure is emerging, with reviews available for in-depth understanding of mechanisms like UCP1 and P-part gamma.
  • Combining caffeine intake 60-120 minutes before cold exposure can enhance dopamine levels by increasing receptor availability, especially beneficial when fasted.
  • The Søberg principle suggests ending deliberate cold exposure with cold to maximize metabolic increases, with shivering inducing succinate release from muscles activating brown fat thermogenesis.
  • To induce shivering, alternate between cold exposure and air drying, ensuring limbs are extended to maximize the metabolic benefits of deliberate cold exposure.
  • For those interested in increasing dopamine levels, combining caffeine intake with deliberate cold exposure can enhance receptor availability, potentially improving cognitive functions related to dopamine in the brain.

01:33:27

Enhancing Cold Water Immersion for Recovery

  • Extending arms in cool or cold air for one minute before returning to cold water immersion can enhance the experience and increase the difficulty of standing in cold water.
  • Ending cold exposure can induce increases in metabolism, especially if the goal is to stimulate norepinephrine release in the brain and body.
  • Neurons release norepinephrine directly into fat cells in response to cold, converting white fat cells to beige and brown fat.
  • Cold exposure can lead to immediate and long-term gene expression changes through norepinephrine release into fat cells.
  • Avoid cold water immersion immediately after strength or hypertrophy training to maximize gains in muscle size and strength.
  • Cold water immersion after high-intensity exercise can improve muscular power, reduce soreness, and enhance recovery.
  • Shorter durations of cold exposure, like one to five minutes, can be effective in reducing soreness and improving training efficacy after high-intensity exercise.
  • Cold water immersion is more likely to positively influence muscular power performance and reduce muscle soreness compared to passive recovery.
  • Cold exposure can reduce inflammation in muscle and connective tissue, likely through reductions in inflammatory cytokines.
  • Deliberate cold exposure, especially after intense training, can be a powerful anti-inflammatory tool and aid in recovery.

01:48:05

CoolMitt: Enhancing Exercise Performance with Palmer Cooling

  • Dr. Craig Heller conducted a study on exercise-induced hyperthermia, focusing on cooling methods.
  • The study involved subjects walking on a treadmill at an incline in a hot room to induce hyperthermia.
  • Two cooling methods were compared: traditional cooling with ice packs and glabrous skin cooling on palms, soles of feet, and upper face.
  • Glabrous skin cooling allowed subjects to endure treadmill walking longer and return to baseline temperature faster.
  • To cool hyperthermic individuals, use cool rags or ice packs on palms, soles of feet, and upper face without causing vasoconstriction.
  • Dr. Heller developed a commercial product called CoolMitt for effective glabrous skin cooling.
  • Palmer cooling significantly improves endurance and strength training performance.
  • Palmer cooling increases the total work volume in strength training exercises like dips, bench press, and pull-ups.
  • Palmer cooling reduces delayed onset muscle soreness and can eliminate it entirely.
  • By reducing core body temperature, palmer cooling enhances muscle performance by maintaining the optimal temperature range for muscle contractions.

02:01:32

Enhancing Performance with Deliberate Cold Exposure

  • Dr. Heller suggests using a cool object like cold water bottles or frozen blueberries between sets to cool your hands and feet for 1-2 minutes to enhance muscle performance during endurance and strength training.
  • Cooling effectiveness may vary based on environmental factors like clothing and temperature, with more moderate conditions likely yielding better results.
  • While warming up is essential for exercise, deliberate cooling with palms or feet between sets can lead to increased volume, reduced muscle soreness, and improved endurance and strength gains.
  • Some individuals explore deliberate cold exposure on the groin, particularly the testicles, to potentially boost testosterone levels, although scientific evidence supporting this practice is lacking.
  • Potential mechanisms for increased testosterone from cold exposure include vasoconstriction leading to increased blood flow and dopamine release triggering hormonal changes.
  • Deliberate cold exposure can impact core body temperature, potentially increasing metabolism and alertness when done early in the day, but disrupting sleep if performed too late in the evening or night.
  • Personal experiences suggest that deliberate cold exposure, when done earlier in the day or evening, may not hinder sleep quality, but caution is advised for late-night sessions.
  • Deliberate cold exposure protocols for mental toughness, resilience, mood enhancement, and performance improvement are available through the Huberman Lab Neural Network Newsletter.
  • The newsletter offers concise protocols for utilizing cold exposure in various forms to achieve specific goals, accessible at hubermanlab.com by signing up for the newsletter.
  • Supporting the Huberman Lab Podcast through subscriptions on YouTube, Spotify, and Apple Podcasts, leaving reviews, and exploring sponsorships like Thorne supplements can help sustain the podcast and access valuable information on health and performance.

02:14:31

"Thorne Discount, Huberman Lab, Cold Exposure Discussion"

  • Thorne offers a 20% discount on their products through thorne.com/u/huberman
  • Subscribe to Huberman Lab on Instagram and Twitter for science-related content
  • Discussion on deliberate cold exposure for health and performance
  • Appreciation for interest in science
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