Dopamine Fat Loss and Inflammation The Science of Cold Plunging
00:00I've been caught saying I find cold I've been caught saying I find cold water Exposure One of the most water Exposure One of the most water Exposure One of the most unpleasant experiences on the planet and unpleasant experiences on the planet and unpleasant experiences on the planet and to be clear in many respects I'm not a to be clear in many respects I'm not a to be clear in many respects I'm not a wimp I've run 20 m in silence on a wimp I've run 20 m in silence on a wimp I've run 20 m in silence on a treadmill staring at a wall I've treadmill staring at a wall I've treadmill staring at a wall I've crutched the 26.2 mil of the Boston crutched the 26.2 mil of the Boston crutched the 26.2 mil of the Boston Marathon and worked as a professional Marathon and worked as a professional Marathon and worked as a professional chew toy for large reptiles at a pet chew toy for large reptiles at a pet chew toy for large reptiles at a pet store as a child they called me the store as a child they called me the store as a child they called me the abused animal abused animal abused animal habitu but I hate I hate cold water I habitu but I hate I hate cold water I habitu but I hate I hate cold water I truly abhor it still cold showers and truly abhor it still cold showers and truly abhor it still cold showers and cold plunging are rising as a health cold plunging are rising as a health cold plunging are rising as a health Trend in my personal biases aside I have Trend in my personal biases aside I have Trend in my personal biases aside I have to ask whether there is solid science to to ask whether there is solid science to to ask whether there is solid science to back up this practice so in this video back up this practice so in this video back up this practice so in this video I'm going to review three papers and I'm going to review three papers and I'm going to review three papers and explain why I think you shouldn't cold explain why I think you shouldn't cold explain why I think you shouldn't cold plunge and also in the end why I think plunge and also in the end why I think plunge and also in the end why I think you should I'll also drop a cool fact you should I'll also drop a cool fact you should I'll also drop a cool fact about eating fish in cold exposure and about eating fish in cold exposure and about eating fish in cold exposure and let you know how I may change my let you know how I may change my let you know how I may change my personal routine going forward but let's
01:00personal routine going forward but let's personal routine going forward but let's start with why you shouldn't cold plunge start with why you shouldn't cold plunge start with why you shouldn't cold plunge you shouldn't cold plunge to burn you shouldn't cold plunge to burn you shouldn't cold plunge to burn calories or lose body fat simply and calories or lose body fat simply and calories or lose body fat simply and truthfully stated it's just not truthfully stated it's just not truthfully stated it's just not efficient for example take a new efficient for example take a new efficient for example take a new Interventional trial in 15 overweight Interventional trial in 15 overweight Interventional trial in 15 overweight adults who were exposed to a cold water adults who were exposed to a cold water adults who were exposed to a cold water suit for 10 consecutive days for 1 hour suit for 10 consecutive days for 1 hour suit for 10 consecutive days for 1 hour per day to induce shivering that's 1 per day to induce shivering that's 1 per day to induce shivering that's 1 hour of shivering your butt off every hour of shivering your butt off every hour of shivering your butt off every single day to me that sounds horrible single day to me that sounds horrible single day to me that sounds horrible now during the cold exposure or during now during the cold exposure or during now during the cold exposure or during cold exposure in general it's true your cold exposure in general it's true your cold exposure in general it's true your body needs to increase energy output body needs to increase energy output body needs to increase energy output increase thermogenesis to maintain body increase thermogenesis to maintain body increase thermogenesis to maintain body temperature and that did happen in this temperature and that did happen in this temperature and that did happen in this study in fact the cold temperature was study in fact the cold temperature was study in fact the cold temperature was individualized per protocol to increase individualized per protocol to increase individualized per protocol to increase metabolic rate at least 50% above metabolic rate at least 50% above metabolic rate at least 50% above Baseline during the Cold Water exposure Baseline during the Cold Water exposure Baseline during the Cold Water exposure so on that alone there's going to be a so on that alone there's going to be a so on that alone there's going to be a quote advantage of the cold calorie quote advantage of the cold calorie quote advantage of the cold calorie burning speaking sort of
02:00burning speaking sort of burning speaking sort of but think about this you could get more but think about this you could get more but think about this you could get more bang for your calorie Buck by just bang for your calorie Buck by just bang for your calorie Buck by just walking even light walking at 3 mil per walking even light walking at 3 mil per walking even light walking at 3 mil per hour uses about three metabolic hour uses about three metabolic hour uses about three metabolic equivalents of rest which is a lot more equivalents of rest which is a lot more equivalents of rest which is a lot more than the cold exposure in this study and than the cold exposure in this study and than the cold exposure in this study and at the end of the treatment period in at the end of the treatment period in at the end of the treatment period in this study a total of 10 hours of Cold this study a total of 10 hours of Cold this study a total of 10 hours of Cold exposure so frigid as to cause shivering exposure so frigid as to cause shivering exposure so frigid as to cause shivering fat Mass did not change significantly I fat Mass did not change significantly I fat Mass did not change significantly I will repeat there was no significant will repeat there was no significant will repeat there was no significant change in fat Mass kind of demoralizing change in fat Mass kind of demoralizing change in fat Mass kind of demoralizing that said I will caveat the study did that said I will caveat the study did that said I will caveat the study did report other positive findings including report other positive findings including report other positive findings including lower blood glucose and lower blood lower blood glucose and lower blood lower blood glucose and lower blood triglycerides actually overall it was a triglycerides actually overall it was a triglycerides actually overall it was a positive results paper meaning that it positive results paper meaning that it positive results paper meaning that it did rule more or less in favor of the did rule more or less in favor of the did rule more or less in favor of the health benefits of cold plunging and health benefits of cold plunging and health benefits of cold plunging and cold exposure however these benefits cold exposure however these benefits cold exposure however these benefits were not caused by calorie burning or were not caused by calorie burning or were not caused by calorie burning or fat loss per se so the takeaway from fat loss per se so the takeaway from fat loss per se so the takeaway from this paper in my opin opinion and as
03:00this paper in my opin opinion and as this paper in my opin opinion and as relates to this video and the balance of relates to this video and the balance of relates to this video and the balance of other literature as well is that cold other literature as well is that cold other literature as well is that cold exposure is not efficient for increasing exposure is not efficient for increasing exposure is not efficient for increasing calorie burning and losing fat maybe calorie burning and losing fat maybe calorie burning and losing fat maybe over long durations it could work but in over long durations it could work but in over long durations it could work but in my opinion you're better off spending my opinion you're better off spending my opinion you're better off spending that time lifting weights or just going that time lifting weights or just going that time lifting weights or just going for a brisk walk and that's a lot less for a brisk walk and that's a lot less for a brisk walk and that's a lot less painful too but does that mean you painful too but does that mean you painful too but does that mean you shouldn't cold plunge or cold shower to shouldn't cold plunge or cold shower to shouldn't cold plunge or cold shower to my own dismay given my biases and hate my own dismay given my biases and hate my own dismay given my biases and hate of cold water unfortunately there are of cold water unfortunately there are of cold water unfortunately there are other reasons in May be amazing for your other reasons in May be amazing for your other reasons in May be amazing for your health darn it the first major reason health darn it the first major reason health darn it the first major reason you should consider cold plunging you should consider cold plunging you should consider cold plunging relates to a paper you may have heard relates to a paper you may have heard relates to a paper you may have heard others talk about including Dr Andrew others talk about including Dr Andrew others talk about including Dr Andrew hberman it's been doing the rounds it hberman it's been doing the rounds it hberman it's been doing the rounds it was a paper published in 2000 by authors was a paper published in 2000 by authors was a paper published in 2000 by authors whose names I won't even try to whose names I won't even try to whose names I won't even try to pronounce as a dyslexic all those accent pronounce as a dyslexic all those accent pronounce as a dyslexic all those accent marks scare the heck out of me but marks scare the heck out of me but marks scare the heck out of me but basically they immersed subjects in basically they immersed subjects in basically they immersed subjects in water of different temperatures 322 and water of different temperatures 322 and water of different temperatures 322 and 14° C for 1 hour each in a crossover 14° C for 1 hour each in a crossover 14° C for 1 hour each in a crossover design and they found that the cold
04:00design and they found that the cold design and they found that the cold water exposure at 14° C increased water exposure at 14° C increased water exposure at 14° C increased dopamine concentrations by greater than dopamine concentrations by greater than dopamine concentrations by greater than 250% and importantly this rise wasn't 250% and importantly this rise wasn't 250% and importantly this rise wasn't just a quick Spike this rise was slow just a quick Spike this rise was slow just a quick Spike this rise was slow and steady and the dopamine was still and steady and the dopamine was still and steady and the dopamine was still elevated well into the recovery period elevated well into the recovery period elevated well into the recovery period now they only measured up to 1 hour now they only measured up to 1 hour now they only measured up to 1 hour after cold water immersion but based on after cold water immersion but based on after cold water immersion but based on the shape of the curve I'd be surprised the shape of the curve I'd be surprised the shape of the curve I'd be surprised if the dopamine rise didn't last for at if the dopamine rise didn't last for at if the dopamine rise didn't last for at least several hours after the cold water least several hours after the cold water least several hours after the cold water EXP exposure I think this is truly EXP exposure I think this is truly EXP exposure I think this is truly impressive and may relate to why some impressive and may relate to why some impressive and may relate to why some people feel so great after cold plunges people feel so great after cold plunges people feel so great after cold plunges as is commonly reported granted and I'll as is commonly reported granted and I'll as is commonly reported granted and I'll caveat and clarify these dopamine levels caveat and clarify these dopamine levels caveat and clarify these dopamine levels from the study were measured in the from the study were measured in the from the study were measured in the blood in the plasma not in the brain and blood in the plasma not in the brain and blood in the plasma not in the brain and dopamine doesn't cross the bloodb brain dopamine doesn't cross the bloodb brain dopamine doesn't cross the bloodb brain barrier this is a point often overlooked barrier this is a point often overlooked barrier this is a point often overlooked when discussing this study so to be when discussing this study so to be when discussing this study so to be clear we don't really know exactly clear we don't really know exactly clear we don't really know exactly what's going on in the human brain with what's going on in the human brain with what's going on in the human brain with cold exposure in terms of cold exposure in terms of cold exposure in terms of neurotransmitters dopamine and other
05:00neurotransmitters dopamine and other neurotransmitters dopamine and other neurotransmitters however it is clear neurotransmitters however it is clear neurotransmitters however it is clear that there is a robust activation of the that there is a robust activation of the that there is a robust activation of the central nervous system with a dramatic central nervous system with a dramatic central nervous system with a dramatic change in change in change in neurochemicals and commonly reported neurochemicals and commonly reported neurochemicals and commonly reported post cold high that giddy excited post cold high that giddy excited post cold high that giddy excited elevated feeling that is robust and elevated feeling that is robust and elevated feeling that is robust and stable for many people if you've stable for many people if you've stable for many people if you've experienced it yourself you know what experienced it yourself you know what experienced it yourself you know what I'm talking about so while there is a I'm talking about so while there is a I'm talking about so while there is a lot we still don't know about cold lot we still don't know about cold lot we still don't know about cold exposure dopamine neurochemicals I think exposure dopamine neurochemicals I think exposure dopamine neurochemicals I think the mental Health boost is one big the mental Health boost is one big the mental Health boost is one big reason to consider cold plunging or cold reason to consider cold plunging or cold reason to consider cold plunging or cold showers now for the other reason and showers now for the other reason and showers now for the other reason and maybe my favorite personal reason and maybe my favorite personal reason and maybe my favorite personal reason and kind of technical so bear with me but kind of technical so bear with me but kind of technical so bear with me but reducing reducing reducing inflammation in particular I want to inflammation in particular I want to inflammation in particular I want to talk about a paper that was published in talk about a paper that was published in talk about a paper that was published in nature metabolism where researchers nature metabolism where researchers nature metabolism where researchers looked at a hormone called macin macin looked at a hormone called macin macin looked at a hormone called macin macin is a hormone made by Brown fat Brown fat is a hormone made by Brown fat Brown fat is a hormone made by Brown fat Brown fat generates heat to protect from the cold generates heat to protect from the cold generates heat to protect from the cold and Ma is made from wait for it DH a DHA
06:00and Ma is made from wait for it DH a DHA and Ma is made from wait for it DH a DHA omega-3 the same DHA that's in fatty omega-3 the same DHA that's in fatty omega-3 the same DHA that's in fatty fish like salmon sardines or mackerel fish like salmon sardines or mackerel fish like salmon sardines or mackerel now what they found in the study was now what they found in the study was now what they found in the study was that cold via activation of the that cold via activation of the that cold via activation of the sympathetic fight or flight branch of sympathetic fight or flight branch of sympathetic fight or flight branch of the autonomic nervous system and the autonomic nervous system and the autonomic nervous system and activation of beta3 adrenergic receptors activation of beta3 adrenergic receptors activation of beta3 adrenergic receptors caused Brown fat tissue to release more caused Brown fat tissue to release more caused Brown fat tissue to release more macin which decreased inflammation in macin which decreased inflammation in macin which decreased inflammation in the liver and the whole body Now While the liver and the whole body Now While the liver and the whole body Now While most of these experiments were done in most of these experiments were done in most of these experiments were done in animals and mice to prove causality animals and mice to prove causality animals and mice to prove causality including Brown fat transplants where including Brown fat transplants where including Brown fat transplants where they transplanted Brown fat from cold they transplanted Brown fat from cold they transplanted Brown fat from cold exposed animals to other animals to exposed animals to other animals to exposed animals to other animals to transfer the metabolic benefits which is transfer the metabolic benefits which is transfer the metabolic benefits which is pretty cool right and did you catch that pretty cool right and did you catch that pretty cool right and did you catch that pun they also looked in humans to see if pun they also looked in humans to see if pun they also looked in humans to see if activation of this pathway activation of activation of this pathway activation of activation of this pathway activation of brown fat increased macin levels and brown fat increased macin levels and brown fat increased macin levels and indeed it did so there's probable human indeed it did so there's probable human indeed it did so there's probable human relevance here with respect to Marin relevance here with respect to Marin relevance here with respect to Marin Brown fat and anti-inflammatory Brown fat and anti-inflammatory Brown fat and anti-inflammatory properties but in high level summary of properties but in high level summary of properties but in high level summary of this paper they find data suggesting
07:00this paper they find data suggesting this paper they find data suggesting that cold exposure cold plunging for that cold exposure cold plunging for that cold exposure cold plunging for example increases expression of genes example increases expression of genes example increases expression of genes and brown fat that convert the longchain and brown fat that convert the longchain and brown fat that convert the longchain omega-3 fatty acid DHA into the hormone omega-3 fatty acid DHA into the hormone omega-3 fatty acid DHA into the hormone Marcin which is released from Brown fat Marcin which is released from Brown fat Marcin which is released from Brown fat signaling to the liver and whole body to signaling to the liver and whole body to signaling to the liver and whole body to reduce inflammation reducing levels of reduce inflammation reducing levels of reduce inflammation reducing levels of inflammatory cyclines inflammatory inflammatory cyclines inflammatory inflammatory cyclines inflammatory molecules like tnf Alpha and independent molecules like tnf Alpha and independent molecules like tnf Alpha and independent of any weight loss that's pretty of any weight loss that's pretty of any weight loss that's pretty interesting if you ask me and speaks to interesting if you ask me and speaks to interesting if you ask me and speaks to how cold exposure may change the how cold exposure may change the how cold exposure may change the hormonal landscape of our bodies by hormonal landscape of our bodies by hormonal landscape of our bodies by altering how fat tissue and also other altering how fat tissue and also other altering how fat tissue and also other tissues like muscle tissue secrete tissues like muscle tissue secrete tissues like muscle tissue secrete different hormones I think it's a really different hormones I think it's a really different hormones I think it's a really exciting and New Frontier now rapid exciting and New Frontier now rapid exciting and New Frontier now rapid question and question and question and answer question one when should you cold answer question one when should you cold answer question one when should you cold plunge answer one the better question in plunge answer one the better question in plunge answer one the better question in my opinion is actually when should you my opinion is actually when should you my opinion is actually when should you not cold plunge you shouldn't cold not cold plunge you shouldn't cold not cold plunge you shouldn't cold Plunge in the four to 6 hours after a Plunge in the four to 6 hours after a Plunge in the four to 6 hours after a workout since in the post-workout period workout since in the post-workout period workout since in the post-workout period especially after weight training you especially after weight training you especially after weight training you actually want an inflammatory response
08:00actually want an inflammatory response actually want an inflammatory response and cold exposure might actually dampen and cold exposure might actually dampen and cold exposure might actually dampen muscle gains and you probably shouldn't muscle gains and you probably shouldn't muscle gains and you probably shouldn't cold plunge shortly before bed since it cold plunge shortly before bed since it cold plunge shortly before bed since it will ramp up your nervous system and may will ramp up your nervous system and may will ramp up your nervous system and may make sleep difficult question two can make sleep difficult question two can make sleep difficult question two can eating fatty fish with DHA omega-3 eating fatty fish with DHA omega-3 eating fatty fish with DHA omega-3 increase Marin levels and enhance the increase Marin levels and enhance the increase Marin levels and enhance the anti-inflammatory effects of cold anti-inflammatory effects of cold anti-inflammatory effects of cold exposure or cold plunging answer to exposure or cold plunging answer to exposure or cold plunging answer to possibly there's data suggesting a possibly there's data suggesting a possibly there's data suggesting a relationship between DHA intake and Maan relationship between DHA intake and Maan relationship between DHA intake and Maan levels now I don't give this a hard yes levels now I don't give this a hard yes levels now I don't give this a hard yes because it's not clear what the actual because it's not clear what the actual because it's not clear what the actual clinical benefit of consuming more DHA clinical benefit of consuming more DHA clinical benefit of consuming more DHA would be via increasing macin levels would be via increasing macin levels would be via increasing macin levels however if you're a person who doesn't however if you're a person who doesn't however if you're a person who doesn't get a lot of longchain Omega-3 in get a lot of longchain Omega-3 in get a lot of longchain Omega-3 in general in your diet my opinion is it's general in your diet my opinion is it's general in your diet my opinion is it's overall very healthy to do so so if overall very healthy to do so so if overall very healthy to do so so if believing in this mechanism will get you believing in this mechanism will get you believing in this mechanism will get you to eat more sardines salmon or have some to eat more sardines salmon or have some to eat more sardines salmon or have some cill oil or something then I say do it cill oil or something then I say do it cill oil or something then I say do it no harm potential benefit question three no harm potential benefit question three no harm potential benefit question three do you mean me Nick cold plunge answer
09:00do you mean me Nick cold plunge answer do you mean me Nick cold plunge answer three I haven't as I've said I really am three I haven't as I've said I really am three I haven't as I've said I really am for it but I'm convinced to start I bit for it but I'm convinced to start I bit for it but I'm convinced to start I bit the bullet and got myself a plunge and the bullet and got myself a plunge and the bullet and got myself a plunge and I'm going to start with an experiment I'm going to start with an experiment I'm going to start with an experiment where I assess the impact of daily cold where I assess the impact of daily cold where I assess the impact of daily cold plunging on my lipids and cholesterol plunging on my lipids and cholesterol plunging on my lipids and cholesterol glucose control and mental health glucose control and mental health glucose control and mental health unfortunately metrics like maiss levels unfortunately metrics like maiss levels unfortunately metrics like maiss levels aren't easy to access clinically and I aren't easy to access clinically and I aren't easy to access clinically and I don't have my own Mass spectrometer don't have my own Mass spectrometer don't have my own Mass spectrometer otherwise I go full on and do otherwise I go full on and do otherwise I go full on and do exploratory metabolomics alas in future exploratory metabolomics alas in future exploratory metabolomics alas in future when I have more resources but it should when I have more resources but it should when I have more resources but it should still be interesting and while this still be interesting and while this still be interesting and while this isn't a sponsored video I can provide isn't a sponsored video I can provide isn't a sponsored video I can provide you with the discount code Nick norwitz you with the discount code Nick norwitz you with the discount code Nick norwitz if you want to start cold plunging and if you want to start cold plunging and if you want to start cold plunging and get a plunge yourself no pressure from get a plunge yourself no pressure from get a plunge yourself no pressure from me but when I mention specific products me but when I mention specific products me but when I mention specific products I like to have something to offer you so I like to have something to offer you so I like to have something to offer you so you can try to do what I'm doing if you can try to do what I'm doing if you can try to do what I'm doing if you're so inclined and if you have you're so inclined and if you have you're so inclined and if you have experience with cold exposure be it cold experience with cold exposure be it cold experience with cold exposure be it cold showers cold plunging or just standing showers cold plunging or just standing showers cold plunging or just standing out in the snow in Boston in the winter out in the snow in Boston in the winter out in the snow in Boston in the winter let me know I'm really curious about let me know I'm really curious about let me know I'm really curious about what your experiences are they inform my what your experiences are they inform my what your experiences are they inform my research anyway as always I hope you
10:00research anyway as always I hope you research anyway as always I hope you enjoyed this free metabolic health enjoyed this free metabolic health enjoyed this free metabolic health education stay curious and I'll see you education stay curious and I'll see you education stay curious and I'll see you in the next one get shivering in the next one get shivering in the next one get shivering [Music]