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.

#HubermanLab #ColdExposure #IceBaths

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Article Links
Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6U
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTO
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3IZwCnb
Adipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41
Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696
Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial: https://bit.ly/3NJTpXy
Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoi

Timestamps
00:00:00 Deliberate Cold Exposure, Health Warning
00:04:23 Tool: Moderate Exercise & Cognitive Work
00:10:47 The Brain-Body Contract
00:11:32 AG1 (Athletic Greens), ROKA, Helix Sleep
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, Patreon, Thorne, Instagram, Twitter

Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com