Deliberate cold exposure has numerous benefits for mental health, physical health, and performance. It affects the brain and body, including neural circuits and hormones. Specific protocols for temperature and delivery methods are discussed, and understanding the biology of thermal regulation is important. Moderate exercise before cognitive work is more valuable than mindfulness meditation for enhancing focus and attention. Cold exposure can increase neurochemicals, improve focus and mood, and enhance cognitive performance. Cooling specific areas of the body, such as the upper cheeks and upper half of the face, can have a dramatic and fast impact on core body temperature. Cold exposure increases metabolism, converts white fat cells to beige or brown fat cells, reduces inflammation, and enhances performance in strength and endurance training. The optimal frequency and temperature of cold exposure are not well-established, but 11 minutes of total exposure per week may be beneficial. Cold exposure increases dopamine release, improves mental clarity, and increases energy levels. It also has positive effects on metabolism and fat storage. Ingesting caffeine before cold exposure can enhance dopamine release. Moving around during cold exposure can increase resilience and maximize the stimulus. Cold exposure can be used for recovery after exercise and reduces inflammation. Palmer cooling, or cooling the palms of the hands, improves endurance and strength during exercise. Deliberate cold exposure to the groin may potentially increase testosterone levels. The timing of cold exposure is important, as it can affect core body temperature and alertness.
Deliberate Cold Exposure, Health Warning
Deliberate cold exposure can improve mental health, physical health, and performance. It impacts the brain and body, including neural circuits and hormones. Specific protocols, such as temperature and delivery methods, are discussed. Understanding the biology of thermal regulation is important. Consulting a physician and gradually progressing in temperature changes is advised. Even modest cold temperatures can lead to significant increases in neurochemicals and improvements in focus and mood. Finding the minimum threshold of stimulus for maximum benefit is recommended.
Tool: Moderate Exercise & Cognitive Work
Moderate exercise prior to cognitive work has been shown to be more valuable than mindfulness meditation in enhancing focus and attention. This exercise can trigger neuroplasticity, which is important for memory and learning. The recommended sequence is to first get energetic and alert, then engage in cognitive work, and finally, follow with mindfulness meditation or non-sleep deep rest. The results of a study with college-aged students showed that those who jogged experienced increased energy levels, while those who practiced relaxation concentration felt more calm and less energetic. Additionally, performing 15 minutes of moderate exercise before cognitive tasks significantly decreased the time required to complete the tasks accurately. This improvement in cognitive performance is attributed to the subjective feeling of having more energy, which improves focus and cognitive performance. Therefore, engaging in moderate exercise before tasks that require focus and cognitive attention, especially visual spatial control, can be highly beneficial.
The Brain-Body Contract
The Brain-Body Contract is a lecture series discussing science and science-based tools for mental health, physical health, and performance. The events will be held in Seattle on May 17th and Portland on May 18th. Tickets can be accessed at hubermanlab.com/tour.
Key points:
- Lecture series on science and science-based tools for mental health, physical health, and performance
- Events in Seattle on May 17th and Portland on May 18th
- Material covered will be distinct from information covered on the podcast or elsewhere
- Tickets available at hubermanlab.com/tour
Circadian Rhythm & Body Temperature
The circadian rhythm is a 24-hour cycle of temperature variation in the body, with the lowest temperature occurring approximately two hours before waking up. Deliberate cold exposure can have effects on the brain and body, but timing is crucial. Here are the key points:
- Deliberate cold exposure affects the circadian rhythm and can be used to access specific states.
- The baseline circadian rhythm in core body temperature is important for accessing sleep.
- Timing is crucial when using deliberate cold exposure for sleep, as it should be avoided during certain times.
Tool: Quickly Decrease Core Body Temperature, Glabrous Skin
The most profound aspect of the text is that cooling specific areas of the body, such as the upper cheeks and upper half of the face, can have a dramatic and fast impact on core body temperature.
Key points from the text include:
- Placing a cold towel on the head or torso to cool off in hot weather is counterproductive because it triggers a mechanism to further increase the body's temperature.
- The medial preoptic area in the brain controls temperature regulation and acts as a thermostat.
- Cooling the glabrous skin surfaces, such as the palms of the hands, bottoms of the feet, and upper half of the face, can effectively reduce core body temperature.
- Cooling these areas can potentially enhance athletic and cognitive performance.
- It is important to avoid heat stroke by being cautious with heat exposure.
- Cooling other areas of the body, such as the back of the neck or the top of the head, is less efficient.
- The video discusses specific protocols for cooling these areas without the need for expensive technology, providing at-home methods for gym workouts, runs, and cognitive work.
- The tool discussed in the video can quickly decrease core body temperature and potentially increase it under certain conditions.
Mental Effects of Cold Exposure
Deliberate cold exposure protocols have been designed to improve mental performance, resilience, and stress regulation. This exposure increases the release of adrenaline, noradrenaline, and dopamine, enhancing attention and mood. It also elevates catecholamines, including dopamine, norepinephrine, and epinephrine, leading to improved mood, cognitive attention, and energy levels. These effects support overall well-being.
Physical Effects of Cold Exposure
- Cold exposure increases metabolism and converts white fat cells to beige or brown fat cells
- White fat cells store energy and are associated with excess weight
- Beige and brown fat cells are thermogenic and help increase core body temperature and metabolism
- Cold exposure can reduce inflammation
- Cold exposure enhances performance in strength and endurance training.
How Cold Should the Temperature Be?
Deliberate cold exposure involves intentionally placing oneself in a cold environment for specific benefits. The temperature should be uncomfortably cold but still safe to stay in. Experimentation with different temperatures and timing is recommended to find what works best for each individual.
Cold Showers vs. Cold Water Immersion
The most effective method of deliberate cold exposure is cold water immersion up to the neck, followed by cold showers and then going outside in cold weather. However, the choice of method depends on individual constraints and access to resources.
Key points:
- Limited studies on cold showers, but they are a viable option for those without access to cold water immersion.
- Heat transfer from the body to water is much higher than to air, making water immersion more effective.
- Cryo chambers are potentially beneficial but expensive and lack sufficient research.
- Ice vests and packs can be used, but cooling specific areas like the palms, upper face, and bottoms of the feet is more effective.
Protocols for Cold Exposure
Deliberate cold exposure increases norepinephrine and epinephrine, building resilience and mental clarity in stressful situations. Key points include:
- Cold exposure triggers the release of epinephrine and norepinephrine, increasing alertness and mental resilience.
- Protocols involve gradually increasing the duration of cold exposure over time or adjusting protocols based on the context.
- Resilience is the ability to resist and escape stressors through willpower and top-down control.
- Setting designated "walls" or milestones helps gradually increase resilience and tolerance to cold.
- Varying temperature and number of walls each day maximizes benefits.
- Overcoming walls during cold exposure trains behavioral control in the presence of elevated catecholamines.
- Cold exposure prepares individuals for real-life challenges by tolerating and overcoming stressors while staying calm and clear-minded.
Optimal Mindset(s) During Cold Exposure
During cold exposure, the optimal mindset can be achieved by either remaining mentally still and calm or leaning into the challenge and grinding it out. The choice depends on the situation, similar to driving on gravel roads where the optimal speed varies. Calming oneself can be achieved through controlled breathing techniques. Cold exposure leads to a shortening of breath and a decrease in cognitive function, particularly in the frontal cortex. Engaging in cognitive activities during cold exposure can help maintain clarity of mind and reduce stress. The speaker suggests that engaging in cognitive tasks during cold exposure can be beneficial for maintaining cognitive clarity and training the prefrontal cortex to stay engaged under high levels of stress.
Tool: Using Movement During Cold Exposure
Moving around during cold exposure can have a significant impact on the effectiveness of the stimulus.
Key points:
- Remaining still in cold water generates heat and creates a thermal layer that keeps you warmer.
- Moving around breaks up this thermal layer and intensifies the sensation of cold.
- Continuously moving your body in cold water can increase resilience and enhance the benefits of mental resilience training.
- By keeping your limbs moving and engaging in cognitive tasks, you can maximize the stimulus during cold exposure.
Optimal Frequency of Cold Exposure
The optimal frequency of deliberate cold exposure is not well-established in peer-reviewed studies, but evidence suggests that 11 minutes of total exposure per week may be beneficial for increasing metabolism. This can be divided into two or four sessions of two to three minutes each. Once 11 minutes per week becomes easy, individuals can consider adjusting the temperature, duration, or frequency of cold exposure. Consistency is key, so find a method that can be done consistently and vary the parameters to continue the practice.
Cold Exposure for Dopamine, Mood & Focus
Deliberate cold exposure, such as immersing oneself in cold water, can have profound effects on dopamine release in the brain and body, leading to elevated mood, increased energy, and enhanced focus. This form of stress can be adjusted in terms of duration and temperature, allowing for gradual adaptation. Here are the key points:
- Cold exposure increases dopamine release in the body, which is a healthier form of dopamine release compared to drug addiction.
- Immersion in moderately cool water can significantly increase metabolic rate and neurotransmitter levels.
- Cold exposure increases dopamine concentrations in the brain, leading to enhanced attention, wellbeing, and mood.
- Cold exposure can increase levels of dopamine and norepinephrine, improving mental acuity and mood similar to moderate intensity exercise.
- Deliberate cold exposure creates eustress, a positive form of stress that increases norepinephrine and dopamine without significant increases in cortisol. This stressor helps train resilience and has numerous health benefits.
Cold Exposure & Metabolism, Brown Fat
Deliberate cold exposure has several positive effects on metabolism and fat storage, including increasing brown fat thermogenesis and core body temperature. Here are the key points:
- Cold exposure for 11 minutes per week can increase brown fat thermogenesis and core body temperature, leading to a slight increase in core body metabolism.
- Deliberate cold exposure can improve tolerance to cold and reduce the need for extra layers of clothing.
- Cold exposure can convert white fat cells into beige and brown fat cells, which are highly metabolically active and burn white fat.
- Cold exposure triggers the release of norepinephrine, which activates pathways that convert white fat cells into beige and brown fat cells.
- Spending at least 11 minutes per week in cold water can increase core metabolism by increasing beige and brown fat stores.
- Cold exposure can increase the metabolism and mitochondrial density of cells, leading to genetic changes in white fat cells.
- Cold exposure can lead to lasting increases in metabolism by converting white fat to beige and brown fat.
- Cold exposure can improve resilience and combat stress.
- Cold exposure during fasting can be even more effective, as fasting already elevates levels of norepinephrine and epinephrine.
Overall, deliberate cold exposure has significant effects on metabolism and fat storage, making it an effective strategy for improving overall health and resilience.
Tool: Caffeine, Dopamine & Cold Exposure
Ingesting caffeine 60 to 120 minutes before deliberate cold exposure can increase dopamine levels in the brain and body. This allows dopamine to have its greatest effect. Combining caffeine with cold exposure can further enhance dopamine release. However, it is important not to layer too many protocols together and prioritize other activities.
Key points:
- Caffeine increases the density and efficacy of dopamine receptors in the striatum.
- Cold exposure can enhance dopamine release.
- Preclinical studies suggest that ingesting coffee before an ice bath may increase dopamine over extended periods of time.
Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering
The Søberg principle suggests that to maximize the metabolic benefits of deliberate cold exposure, one should start with heat and end with cold, allowing the body to naturally reheat itself. This principle is important for achieving the greatest increases in metabolism.
Key points:
- Deliberate cold exposure can increase metabolism.
- Shivering during cold exposure releases succinate, which activates brown fat thermogenesis and increases metabolism.
- Taking a cold shower and standing in cool air with limbs extended can induce shivering and increase metabolism.
- Deliberate cold exposure can have both short-term and long-term effects on metabolism.
- It is important to ensure that the level of cold exposure is safe for the individual.
Norepinephrine & Fat Cells
Deliberate cold exposure stimulates the release of norepinephrine in the brain and body. This leads to the conversion of white fat cells to beige and brown fat. The release of norepinephrine into fat cells triggers immediate and long-term changes, including gene expression. Therefore, both the mental and physiological responses to cold are important for impacting fat cell metabolism.
Cold, Physical Performance, Inflammation
Deliberate cold exposure, such as cold water immersion or cold showers, can have positive effects on physical performance and inflammation. However, the timing of cold exposure is important for maximizing strength and hypertrophy gains. Here are the key points:
- Cold exposure after endurance training, sprint and interval training, or skill training does not inhibit progress or performance.
- For hypertrophy and strength goals, it is recommended to wait at least four hours before engaging in deliberate cold exposure.
- Cold water immersion is an effective recovery tool after high-intensity exercise, reducing muscular soreness and improving perceived recovery.
- The duration and temperature of the cold exposure play a role, with shorter durations and lower temperatures being more effective.
- Cold exposure immediately after or within minutes or hours of training, especially high intensity training, is likely beneficial.
- Deliberate cold exposure reduces inflammation by decreasing inflammatory cytokines and increasing anti-inflammatory cytokines.
- Increasing the frequency of cold exposure sessions can be beneficial for reducing inflammation.
- Deliberate cold exposure is a powerful anti-inflammatory tool for both during and after training.
Hyperthermia & Glabrous Skin Cooling
Deliberate cold exposure for health and performance can be achieved through glabrous skin cooling. This method is more effective than traditional cooling methods in sustaining physical activity and returning to baseline temperature faster. Glabrous skin cooling can be achieved by cooling the palms of the hands and the soles of the feet. The CoolMitt is a commercial product that provides controlled glabrous skin cooling. Cooling just one palm can significantly lower core body temperature.
Tool: Palmar Cooling & Endurance
Palmar cooling is a technique that involves using cold exposure during rest periods to improve endurance and strength during exercise. It primarily enhances the ability to do more work, such as doubling or tripling the number of dips or pullups one can do, increasing strength by 14%, and even rivaling the effects of performance-enhancing drugs in weight training. Palmer cooling is more effective than cooling other parts of the body, such as the feet or face. Studies have shown that individuals who undergo palmer cooling during endurance training can pedal further or run longer at a given speed compared to those who do not receive palmer cooling. Similarly, in strength training, palmer cooling improves the capacity to perform sets of dips. Overall, palmer cooling allows individuals to do more work, endure longer with less perceived effort, and delay fatigue.
- Palmer cooling enhances the ability to do more work, such as doubling or tripling the number of dips or pullups one can do, increasing strength by 14%, and even rivaling the effects of performance-enhancing drugs in weight training.
- Palmer cooling is more effective than cooling other parts of the body, such as the feet or face.
- Individuals who undergo palmer cooling during endurance training can pedal further or run longer at a given speed compared to those who do not receive palmer cooling.
- In strength training, palmer cooling improves the capacity to perform sets of dips.
- Palmer cooling allows individuals to do more work, endure longer with less perceived effort, and delay fatigue.
Cold Exposure to Groin, Increasing Testosterone
Deliberate cold exposure to the groin, specifically the testicles, is believed to potentially increase testosterone levels. While there are no well-controlled studies confirming this, anecdotal reports suggest a potential increase in testosterone. Possible mechanisms for this effect include vasoconstriction and subsequent vasodilation, leading to increased blood flow to the testicles. Cold exposure, particularly cold water immersion, may indirectly increase testosterone levels through the release of dopamine and stimulation of luteinizing hormone. Direct contact with the gonads is not necessary and may be dangerous. Cold exposure is likely to increase various hormones, including estrogen, but not to dangerous levels. Further research is needed to study the specific effects of cold exposure on testosterone.
Tool: Optimal Timing for Daily Cold Exposure
Deliberate cold exposure can have different effects on core body temperature depending on the timing. The baseline temperature is lowest about two hours before waking up and increases throughout the day. Cooling the external body, particularly the torso, can actually increase core body temperature. Doing deliberate cold exposure early in the day can further increase core body temperature, leading to increased alertness. However, doing it late in the evening or at night can disrupt sleep by increasing core body temperature. It is important to consider the timing of deliberate cold exposure to optimize its effects.
Key points:
- Baseline temperature is lowest about two hours before waking up and increases throughout the day
- Cooling the external body, particularly the torso, can increase core body temperature
- Deliberate cold exposure early in the day can increase core body temperature and alertness
- Late evening or nighttime cold exposure can disrupt sleep by increasing core body temperature
- Optimal timing for daily cold exposure is recommended to be in the afternoon, around 3 or 4 PM, or even later in the summer
- Cold exposure late at night may disrupt sleep if done too close to bedtime
- Be prepared to be alert for the next one to six hours after cold exposure.