Cold vs Hot Which is Better for Women Dr Stacy Sims Dr Andrew Huberman
00:00cold yeah for reasons I still don't cold yeah for reasons I still don't understand people have Associated me or understand people have Associated me or understand people have Associated me or this podcast with deliberate cold this podcast with deliberate cold this podcast with deliberate cold exposure I like deliberate cold exposure exposure I like deliberate cold exposure exposure I like deliberate cold exposure in the form of a cold shower or a cold in the form of a cold shower or a cold in the form of a cold shower or a cold plunge or an ice bath mostly for the plunge or an ice bath mostly for the plunge or an ice bath mostly for the effects that occur afterward oh yeah effects that occur afterward oh yeah effects that occur afterward oh yeah yeah and every time I do a post about yeah and every time I do a post about yeah and every time I do a post about deliberate cold exposure I get asked deliberate cold exposure I get asked deliberate cold exposure I get asked understandably so how does it affect understandably so how does it affect understandably so how does it affect women differently than men I prefer heat women differently than men I prefer heat women differently than men I prefer heat for women everyone's a responder to the for women everyone's a responder to the for women everyone's a responder to the heat you get better adaptations sauna heat you get better adaptations sauna heat you get better adaptations sauna yep sauna hot tub yep preferably a true yep sauna hot tub yep preferably a true yep sauna hot tub yep preferably a true finish sauna infrared doesn't it warms finish sauna infrared doesn't it warms finish sauna infrared doesn't it warms the skin but not the core we want thank the skin but not the core we want thank the skin but not the core we want thank you for saying that I'm not a big fan of you for saying that I'm not a big fan of you for saying that I'm not a big fan of infrared sauna because it doesn't get infrared sauna because it doesn't get infrared sauna because it doesn't get hot enough no yeah you can bring an hot enough no yeah you can bring an hot enough no yeah you can bring an infrared light into a traditional sauna infrared light into a traditional sauna infrared light into a traditional sauna if it can tolerate the heat yeah so the if it can tolerate the heat yeah so the if it can tolerate the heat yeah so the thing with cold water exposure is the thing with cold water exposure is the thing with cold water exposure is the whole conversation about ice cold ice whole conversation about ice cold ice whole conversation about ice cold ice baths and how cold it is it's too cold baths and how cold it is it's too cold baths and how cold it is it's too cold for women
01:00for women for women because when we're looking at that because when we're looking at that because when we're looking at that severe immediate jump into that icy cold severe immediate jump into that icy cold severe immediate jump into that icy cold it causes such severe constriction and it causes such severe constriction and it causes such severe constriction and shut down so women do really well and shut down so women do really well and shut down so women do really well and get that whole dopamine response and get that whole dopamine response and get that whole dopamine response and everything if the water is around 16° C everything if the water is around 16° C everything if the water is around 16° C which is 55 to 56 Dees Fahrenheit which which is 55 to 56 Dees Fahrenheit which which is 55 to 56 Dees Fahrenheit which is chilly it's chil it's not warm no is chilly it's chil it's not warm no is chilly it's chil it's not warm no it's go dive in San Francisco Bay right it's go dive in San Francisco Bay right it's go dive in San Francisco Bay right and that is enough enough to offset that and that is enough enough to offset that and that is enough enough to offset that severe constriction survival but it is severe constriction survival but it is severe constriction survival but it is cold enough to invoke all the changes cold enough to invoke all the changes cold enough to invoke all the changes that we want with cold water that we want with cold water that we want with cold water exposure so it's a temperature Nuance exposure so it's a temperature Nuance exposure so it's a temperature Nuance that's that sex difference and like I that's that sex difference and like I that's that sex difference and like I said when I have Open Water swimmers who said when I have Open Water swimmers who said when I have Open Water swimmers who are going to do a long swim or they're are going to do a long swim or they're are going to do a long swim or they're going to do a triathlon and the water is going to do a triathlon and the water is going to do a triathlon and the water is colder I have them do cold water colder I have them do cold water colder I have them do cold water exposure especially face exposure into exposure especially face exposure into exposure especially face exposure into the cold water um to get them habituated
02:00the cold water um to get them habituated the cold water um to get them habituated to that initial severe constriction and to that initial severe constriction and to that initial severe constriction and sympathetic activity that we don't want sympathetic activity that we don't want sympathetic activity that we don't want to happen before a to happen before a to happen before a rice with heat being the true like true rice with heat being the true like true rice with heat being the true like true heat that we're talking about with sauna heat that we're talking about with sauna heat that we're talking about with sauna we see a lot of metabolic changes for we see a lot of metabolic changes for we see a lot of metabolic changes for women so we're having better insulin and women so we're having better insulin and women so we're having better insulin and glucose control we're seeing uh a better glucose control we're seeing uh a better glucose control we're seeing uh a better um expression of our heat shock proteins um expression of our heat shock proteins um expression of our heat shock proteins and the uncoupling and and the and the uncoupling and and the and the uncoupling and and the rebuilding of those proteins better are rebuilding of those proteins better are rebuilding of those proteins better are cardiovascular responses and then for cardiovascular responses and then for cardiovascular responses and then for women as we get older and have the women as we get older and have the women as we get older and have the offshoot of hot flashes night sweats offshoot of hot flashes night sweats offshoot of hot flashes night sweats that kind of stuff if you're doing heat that kind of stuff if you're doing heat that kind of stuff if you're doing heat exposure you're sending a stronger exposure you're sending a stronger exposure you're sending a stronger stimulus to the stimulus to the stimulus to the hypothalamus and you're also getting a hypothalamus and you're also getting a hypothalamus and you're also getting a better serotonin production from the gut better serotonin production from the gut better serotonin production from the gut because we have 95% of our serotonin because we have 95% of our serotonin because we have 95% of our serotonin produced from the gut
03:00produced from the gut produced from the gut which lends to better temperature which lends to better temperature which lends to better temperature control and shuts down hot flashes so control and shuts down hot flashes so control and shuts down hot flashes so it's not that you disapprove of the of it's not that you disapprove of the of it's not that you disapprove of the of using deliberate cold exposure you just using deliberate cold exposure you just using deliberate cold exposure you just recommend that women do deliberate cold recommend that women do deliberate cold recommend that women do deliberate cold exposure with temperatures that are exposure with temperatures that are exposure with temperatures that are maybe in the um low 50 degree Fahrenheit maybe in the um low 50 degree Fahrenheit maybe in the um low 50 degree Fahrenheit um Range as opposed to the really H um Range as opposed to the really H um Range as opposed to the really H frankly just painfully cold for anybody frankly just painfully cold for anybody frankly just painfully cold for anybody um you know 38 to you know 50 degree um you know 38 to you know 50 degree um you know 38 to you know 50 degree temperatures I've been asked whether or temperatures I've been asked whether or temperatures I've been asked whether or not pregnant women can do deliberate not pregnant women can do deliberate not pregnant women can do deliberate cold exposure probably no fewer cold exposure probably no fewer cold exposure probably no fewer than 2500 times on social media and I than 2500 times on social media and I than 2500 times on social media and I never have an answer and but I always never have an answer and but I always never have an answer and but I always default to the cautious answer which is default to the cautious answer which is default to the cautious answer which is uh please don't until you talk to uh please don't until you talk to uh please don't until you talk to somebody who actually has an answer yeah somebody who actually has an answer yeah somebody who actually has an answer yeah just because it sounds like a very just because it sounds like a very just because it sounds like a very precarious situation but in all honesty precarious situation but in all honesty precarious situation but in all honesty I don't know I'm just biting time there I don't know I'm just biting time there I don't know I'm just biting time there and just saying please go ask somebody and just saying please go ask somebody and just saying please go ask somebody who can give you a definitive answer yes who can give you a definitive answer yes who can give you a definitive answer yes so we see women who have a high risk for
04:00so we see women who have a high risk for so we see women who have a high risk for miscarriage that anything that they do miscarriage that anything that they do miscarriage that anything that they do that's incredibly stressful for the that's incredibly stressful for the that's incredibly stressful for the first 12 to 20 first 12 to 20 first 12 to 20 weeks will put them at a higher risk for weeks will put them at a higher risk for weeks will put them at a higher risk for it so being very cautious especially it so being very cautious especially it so being very cautious especially with cold because we know that there are with cold because we know that there are with cold because we know that there are so many different nuances doing so many different nuances doing so many different nuances doing something like hot yoga when you're something like hot yoga when you're something like hot yoga when you're pregnant is not there is research so pregnant is not there is research so pregnant is not there is research so it's not it's not it's not detrimental yeah because when we're detrimental yeah because when we're detrimental yeah because when we're looking at blood flow diversion that way looking at blood flow diversion that way looking at blood flow diversion that way when you have slight when you have slight when you have slight hypoxia to the placenta and to the baby hypoxia to the placenta and to the baby hypoxia to the placenta and to the baby there is a rebound effect that increases there is a rebound effect that increases there is a rebound effect that increases the the the vascularization so that the baby has vascularization so that the baby has vascularization so that the baby has better nutrients we see this also with better nutrients we see this also with better nutrients we see this also with like exercise and exercise intensities like exercise and exercise intensities like exercise and exercise intensities this is why people are now saying you this is why people are now saying you this is why people are now saying you need to have some kind of blood flow need to have some kind of blood flow need to have some kind of blood flow change and increase in core temperature change and increase in core temperature change and increase in core temperature to create these vascular effects within to create these vascular effects within to create these vascular effects within the placenta to improve nutrient and the placenta to improve nutrient and the placenta to improve nutrient and nutrient delivery to the developing
05:00nutrient delivery to the developing nutrient delivery to the developing fetus so Heat's good cold I'm not so fetus so Heat's good cold I'm not so fetus so Heat's good cold I'm not so sure of but probably not extreme heat sure of but probably not extreme heat sure of but probably not extreme heat not extreme heat so that's what I mean not extreme heat so that's what I mean not extreme heat so that's what I mean like hot yoga is not going to the sauna like hot yoga is not going to the sauna like hot yoga is not going to the sauna Hot Yoga sits around 40 degrees cels so Hot Yoga sits around 40 degrees cels so Hot Yoga sits around 40 degrees cels so what is that just around 100 degrees what is that just around 100 degrees what is that just around 100 degrees Fahrenheit and in that situation if Fahrenheit and in that situation if Fahrenheit and in that situation if you're feeling too hot you leave you lie you're feeling too hot you leave you lie you're feeling too hot you leave you lie down on the floor don't try to stay for down on the floor don't try to stay for down on the floor don't try to stay for the whole class um but it's not going to the whole class um but it's not going to the whole class um but it's not going to be detrimental unless you're pushing be detrimental unless you're pushing be detrimental unless you're pushing yourself too much again everything in yourself too much again everything in yourself too much again everything in moderation especially when you're moderation especially when you're moderation especially when you're pregnant it's almost the inverse of what pregnant it's almost the inverse of what pregnant it's almost the inverse of what we know for males which is if men want we know for males which is if men want we know for males which is if men want to conceive they should avoid the sauna to conceive they should avoid the sauna to conceive they should avoid the sauna because we know that heat is detrimental because we know that heat is detrimental because we know that heat is detrimental to sperm viability in a in a real way so to sperm viability in a in a real way so to sperm viability in a in a real way so much so that I tell guys if they are much so that I tell guys if they are much so that I tell guys if they are trying to get their partner pregnant trying to get their partner pregnant trying to get their partner pregnant that they should bring an ice pack into that they should bring an ice pack into that they should bring an ice pack into the sauna they should insulate that ice the sauna they should insulate that ice the sauna they should insulate that ice pack don't put it directly on the pack don't put it directly on the pack don't put it directly on the scrotum for for other reasons but that scrotum for for other reasons but that scrotum for for other reasons but that it's a you know that the effects of heat
06:00it's a you know that the effects of heat it's a you know that the effects of heat the negative effects of heat on sperm the negative effects of heat on sperm the negative effects of heat on sperm are are real yeah but there's also an are are real yeah but there's also an are are real yeah but there's also an interesting it's not just a trend interesting it's not just a trend interesting it's not just a trend there's actually some research showing there's actually some research showing there's actually some research showing that um cooling the testicles leads to that um cooling the testicles leads to that um cooling the testicles leads to increases in testosterone which is on increases in testosterone which is on increases in testosterone which is on the face of It kind of um the face of It kind of um the face of It kind of um counterintuitive counterintuitive counterintuitive because turns out that it's about the because turns out that it's about the because turns out that it's about the Vaso Vaso Vaso constriction causing the subsequent constriction causing the subsequent constriction causing the subsequent increase in blood flow in inreased vasal increase in blood flow in inreased vasal increase in blood flow in inreased vasal dilation so the inverse of what you just dilation so the inverse of what you just dilation so the inverse of what you just said which is that during the heating said which is that during the heating said which is that during the heating process the hypoxia induces more process the hypoxia induces more process the hypoxia induces more vascularization of the of the placenta vascularization of the of the placenta vascularization of the of the placenta yeah so um when talking about yeah so um when talking about yeah so um when talking about temperature one always has to think temperature one always has to think temperature one always has to think about the surface of the body versus the about the surface of the body versus the about the surface of the body versus the brain response as we talked about brain response as we talked about brain response as we talked about earlier and then what's happening during earlier and then what's happening during earlier and then what's happening during the deliberate heat or deliberate Cold the deliberate heat or deliberate Cold the deliberate heat or deliberate Cold versus what's happening after the versus what's happening after the versus what's happening after the deliberate heat or deliberate cold right deliberate heat or deliberate cold right deliberate heat or deliberate cold right everything in biology is a process not everything in biology is a process not everything in biology is a process not an event yeah and I should make full an event yeah and I should make full an event yeah and I should make full disclosure I started as an environmental disclosure I started as an environmental disclosure I started as an environmental exercise physiologist in my PhD was all
07:00exercise physiologist in my PhD was all exercise physiologist in my PhD was all in heat and heat research so I'm a in heat and heat research so I'm a in heat and heat research so I'm a little bit biased towards heat but I've little bit biased towards heat but I've little bit biased towards heat but I've done a significant amount of research in done a significant amount of research in done a significant amount of research in the hot and cold thank you for the the hot and cold thank you for the the hot and cold thank you for the disclosure I I see it more as a uh as an disclosure I I see it more as a uh as an disclosure I I see it more as a uh as an indication of of real knowledge so thank indication of of real knowledge so thank indication of of real knowledge so thank you this is an aspect of your training I you this is an aspect of your training I you this is an aspect of your training I I knew a little bit about based on your I knew a little bit about based on your I knew a little bit about based on your Publications but I didn't realize the Publications but I didn't realize the Publications but I didn't realize the depth of knowledge so we're all depth of knowledge so we're all depth of knowledge so we're all benefiting here [Music]