Episode
Using Deliberate Cold Exposure for Health and Performance
2:14:12
Published: Mon Apr 04 2022
Description
I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT, Thesis, Momentous (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Understanding how cold exposure impacts the brain and body can lead to improved mental and physical health, reduced inflammation, and enhanced athletic and mental performance.
00:00 - 05:00 (05:00)
Summary
Understanding how cold exposure impacts the brain and body can lead to improved mental and physical health, reduced inflammation, and enhanced athletic and mental performance. By using specific protocols such as cold showers, immersion, or cryotherapy, individuals can leverage cold exposure for beneficial effects.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
A study has found that 15 minutes of moderate exercise prior to cognitive work can significantly decrease the time required to complete tasks accurately.
05:01 - 14:57 (09:56)
Summary
A study has found that 15 minutes of moderate exercise prior to cognitive work can significantly decrease the time required to complete tasks accurately. InsideTracker provides personalized recommendations based on lifestyle, nutrition, and supplementation factors to help bring individuals' health numbers into the best ranges for immediate and long-term health.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Leveraging specific portals in your body for cooling can have a fast and dramatic impact on your core body temperature.
14:57 - 26:10 (11:12)
Summary
Leveraging specific portals in your body for cooling can have a fast and dramatic impact on your core body temperature. The baseline circadian rhythm in core body temperature is important to remember when using deliberate cold exposure to access specific states.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Deliberate cold exposure has been shown to increase metabolism, convert white fat cells to thermogenic beige or brown fat, and provide a particular set of benefits.
26:10 - 36:59 (10:49)
Summary
Deliberate cold exposure has been shown to increase metabolism, convert white fat cells to thermogenic beige or brown fat, and provide a particular set of benefits. While cold water immersion up to the neck is ideal, any type of deliberate cold exposure can be effective.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
One way to build grit and resilience is through deliberate cold exposure.
36:59 - 48:11 (11:11)
Summary
One way to build grit and resilience is through deliberate cold exposure. By taking the context of the day and moment into account, we can start counting the number of walls we traverse and the distance between those walls as we do cold exposure, which triggers the release of epinephrine and norepinephrine in our brain and body.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
The recommended time for Cold Exposure is 11 minutes every week to get the benefits of Cold Exposure, cognitive benefits start when you are able to keep your mind still, and gradually increase your exposure as a way of inducing epinephrine and norepinephrine release for resilience training.
48:11 - 1:00:44 (12:32)
Summary
The recommended time for Cold Exposure is 11 minutes every week to get the benefits of Cold Exposure, cognitive benefits start when you are able to keep your mind still, and gradually increase your exposure as a way of inducing epinephrine and norepinephrine release for resilience training.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Deliberate cold exposure has been found to create similar or greater increases in dopamine, which are comparable to the dopamine levels obtained from addictive behaviors, as well as providing long-lasting effects that can be used to leverage activities other than cold exposure.
1:00:44 - 1:10:12 (09:28)
Summary
Deliberate cold exposure has been found to create similar or greater increases in dopamine, which are comparable to the dopamine levels obtained from addictive behaviors, as well as providing long-lasting effects that can be used to leverage activities other than cold exposure. The use of cold water exposure as a dopamine elicitor was described in the book "Dopamine Nation" by Dr. Anna Lemke.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Deliberate cold exposure can convert white fat cells to metabolically and thermogenically active beige and brown fat cells, as norepinephrine released during cold exposure activates downstream pathways.
1:10:12 - 1:22:47 (12:35)
Summary
Deliberate cold exposure can convert white fat cells to metabolically and thermogenically active beige and brown fat cells, as norepinephrine released during cold exposure activates downstream pathways. Over time, training through deliberate cold exposure can make individuals more comfortable in extreme cold temperatures.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Dr. Susanna Soberg's Soberg Principle states that to maximize the benefits of cold exposure, one needs to reheat naturally after a cold shower, ice bath or cold water immersion.
1:22:47 - 1:34:11 (11:23)
Summary
Dr. Susanna Soberg's Soberg Principle states that to maximize the benefits of cold exposure, one needs to reheat naturally after a cold shower, ice bath or cold water immersion. Combining caffeine ingestion 60 to 120 minutes before the deliberate cold exposure can further supplement dopamine receptors and epinephrine levels, without compromising other aspects of daily life.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Studies have shown that cold water immersion, specifically ice baths or cold showers, after training sessions can reduce soreness and increase training efficacy without inhibiting progress or the stimulus that would lead to progress.
1:34:11 - 1:54:35 (20:24)
Summary
Studies have shown that cold water immersion, specifically ice baths or cold showers, after training sessions can reduce soreness and increase training efficacy without inhibiting progress or the stimulus that would lead to progress. Cold exposure is beneficial for high-intensity training but does not hinder strength and hypertrophy gains.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
Palmer's work shows that holding a cool object in between sets can reduce core body temperature.
1:54:35 - 2:11:35 (16:59)
Summary
Palmer's work shows that holding a cool object in between sets can reduce core body temperature.
EpisodeUsing Deliberate Cold Exposure for Health and Performance
PodcastHuberman Lab
The guest speaker discusses the benefits of deliberate cold exposure, which can improve mental toughness, resilience, mood, performance, and metabolism while reducing inflammation.
2:11:35 - 2:14:40 (03:05)
Summary
The guest speaker discusses the benefits of deliberate cold exposure, which can improve mental toughness, resilience, mood, performance, and metabolism while reducing inflammation. He also provides a list of protocols that can be used to achieve specific goals.