The Science of Cold Exposure Explained Recovery Anabolic Signalling Brown Fat
00:00Cold exposure like ice baths and cold Cold exposure like ice baths and cold showers are very popular among athletes showers are very popular among athletes showers are very popular among athletes and biohackers and people who are just and biohackers and people who are just and biohackers and people who are just generally interested in health or like generally interested in health or like generally interested in health or like self-improvement. Cold exposure is where self-improvement. Cold exposure is where self-improvement. Cold exposure is where you expose your body to very cold water you expose your body to very cold water you expose your body to very cold water or air for short periods of time. And or air for short periods of time. And or air for short periods of time. And the idea is that it can reduce muscle the idea is that it can reduce muscle the idea is that it can reduce muscle soreness, speed up your recovery from soreness, speed up your recovery from soreness, speed up your recovery from exercise, improve your focus, improve exercise, improve your focus, improve exercise, improve your focus, improve your mood, and even boost your your mood, and even boost your your mood, and even boost your metabolism and your immunity. And that metabolism and your immunity. And that metabolism and your immunity. And that all sounds great, but you might wonder all sounds great, but you might wonder all sounds great, but you might wonder how much of that is actually true and how much of that is actually true and how much of that is actually true and what is actually happening on a what is actually happening on a what is actually happening on a physiological level when you do a cold physiological level when you do a cold physiological level when you do a cold plunge or a cold shower. And those are plunge or a cold shower. And those are plunge or a cold shower. And those are the things that I want to talk to you the things that I want to talk to you the things that I want to talk to you about today. If you want to learn more about today. If you want to learn more about today. If you want to learn more about health topics like this, about health topics like this, about health topics like this, especially stuff that I don't talk about especially stuff that I don't talk about especially stuff that I don't talk about on this channel, sign up to my email on this channel, sign up to my email on this channel, sign up to my email newsletter and you'll also get a free newsletter and you'll also get a free newsletter and you'll also get a free workout program when you join that. I workout program when you join that. I workout program when you join that. I post some really good stuff on there. post some really good stuff on there. post some really good stuff on there. It's definitely worth it. When you step It's definitely worth it. When you step It's definitely worth it. When you step into really icy water or a cold shower, into really icy water or a cold shower, into really icy water or a cold shower, you get an immediate cold shock response you get an immediate cold shock response you get an immediate cold shock response via the autonomic nervous system. The via the autonomic nervous system. The via the autonomic nervous system. The sympathetic nervous system, aka the sympathetic nervous system, aka the sympathetic nervous system, aka the fightor-flight nervous system, kicks in fightor-flight nervous system, kicks in fightor-flight nervous system, kicks in pretty much immediately after the cold pretty much immediately after the cold pretty much immediately after the cold shock and you get a surge of stress
01:00shock and you get a surge of stress shock and you get a surge of stress hormones like norepinephrine, which is hormones like norepinephrine, which is hormones like norepinephrine, which is also called noradrenaline. They're the also called noradrenaline. They're the also called noradrenaline. They're the same thing. And this increases heart same thing. And this increases heart same thing. And this increases heart rate and blood pressure. And you also rate and blood pressure. And you also rate and blood pressure. And you also have an increase in cortisol, which is a have an increase in cortisol, which is a have an increase in cortisol, which is a stress hormone, and an increase in stress hormone, and an increase in stress hormone, and an increase in betaendorphins, which are natural opioid betaendorphins, which are natural opioid betaendorphins, which are natural opioid painkillers. One study found that when painkillers. One study found that when painkillers. One study found that when you immerse someone in really cold water you immerse someone in really cold water you immerse someone in really cold water like 14° C or 57 fahhe their like 14° C or 57 fahhe their like 14° C or 57 fahhe their norepinephrine increases by 530% and norepinephrine increases by 530% and norepinephrine increases by 530% and their dopamine increases by 250% which their dopamine increases by 250% which their dopamine increases by 250% which is substantial and those increases last is substantial and those increases last is substantial and those increases last for hours afterwards. Certainly the for hours afterwards. Certainly the for hours afterwards. Certainly the dopamine boost is one thing that people dopamine boost is one thing that people dopamine boost is one thing that people like to talk about in relation to cold. like to talk about in relation to cold. like to talk about in relation to cold. Uh definitely you feel really good Uh definitely you feel really good Uh definitely you feel really good afterwards and that probably has to do afterwards and that probably has to do afterwards and that probably has to do with these hormonal and neurotransmitter with these hormonal and neurotransmitter with these hormonal and neurotransmitter changes. Even outside of norepinephrine, changes. Even outside of norepinephrine, changes. Even outside of norepinephrine, your heart rate and your breathing will your heart rate and your breathing will your heart rate and your breathing will increase just as a natural reflex. Like increase just as a natural reflex. Like increase just as a natural reflex. Like you start breathing and gasping, but you you start breathing and gasping, but you you start breathing and gasping, but you can learn to control this with practice can learn to control this with practice can learn to control this with practice over time. And that is a very cool over time. And that is a very cool over time. And that is a very cool feeling. Like you're in command of your feeling. Like you're in command of your feeling. Like you're in command of your body even though your body is sending body even though your body is sending body even though your body is sending you all of these signals to get out of you all of these signals to get out of you all of these signals to get out of the water and just to get comfortable the water and just to get comfortable the water and just to get comfortable again. You are able to kind of master
02:00again. You are able to kind of master again. You are able to kind of master yourself and place yourself in charge yourself and place yourself in charge yourself and place yourself in charge over your body. When you're in the cold, over your body. When you're in the cold, over your body. When you're in the cold, your blood vessels constrict and that your blood vessels constrict and that your blood vessels constrict and that brings blood away from your skin and brings blood away from your skin and brings blood away from your skin and your extremities towards your core to your extremities towards your core to your extremities towards your core to protect your organs. Your skin protect your organs. Your skin protect your organs. Your skin temperature drops really quickly. temperature drops really quickly. temperature drops really quickly. Muscles and tissues cool down and this Muscles and tissues cool down and this Muscles and tissues cool down and this can actually reduce local inflammation can actually reduce local inflammation can actually reduce local inflammation and swelling. So that gives you a little and swelling. So that gives you a little and swelling. So that gives you a little preview of the recovery benefits that preview of the recovery benefits that preview of the recovery benefits that you might be able to get from cold. And you might be able to get from cold. And you might be able to get from cold. And then when you leave the cold, your blood then when you leave the cold, your blood then when you leave the cold, your blood vessels dilate like they widen. That vessels dilate like they widen. That vessels dilate like they widen. That increases blood flow back through them. increases blood flow back through them. increases blood flow back through them. And so the blood rushes back into your And so the blood rushes back into your And so the blood rushes back into your extremities. And some people believe extremities. And some people believe extremities. And some people believe that this flushes out metabolic waste that this flushes out metabolic waste that this flushes out metabolic waste from like your muscles, although that is from like your muscles, although that is from like your muscles, although that is more speculative. Normally you will more speculative. Normally you will more speculative. Normally you will shiver in order to generate heat. And shiver in order to generate heat. And shiver in order to generate heat. And another way your body generates heat is another way your body generates heat is another way your body generates heat is through thermogenesis by activating through thermogenesis by activating through thermogenesis by activating brown fat. And I'll come back to that brown fat. And I'll come back to that brown fat. And I'll come back to that later. Interestingly, cold exposure can later. Interestingly, cold exposure can later. Interestingly, cold exposure can produce a short-term inflammatory produce a short-term inflammatory produce a short-term inflammatory response, probably as part of the stress response, probably as part of the stress response, probably as part of the stress response. Over time, a repeated exposure response. Over time, a repeated exposure response. Over time, a repeated exposure to cold might strengthen your immune to cold might strengthen your immune to cold might strengthen your immune defenses through adaptive mechanisms,
03:00defenses through adaptive mechanisms, defenses through adaptive mechanisms, but the findings on this are definitely but the findings on this are definitely but the findings on this are definitely mixed. I have heard some people credit mixed. I have heard some people credit mixed. I have heard some people credit cold baths or cold showers for their cold baths or cold showers for their cold baths or cold showers for their strong immune system. Remember one story strong immune system. Remember one story strong immune system. Remember one story of an old man whose wife made him take a of an old man whose wife made him take a of an old man whose wife made him take a cold bath every day for decades and he cold bath every day for decades and he cold bath every day for decades and he like never got sick this whole time and like never got sick this whole time and like never got sick this whole time and he credited the cold for that. So, all he credited the cold for that. So, all he credited the cold for that. So, all of these physiological changes happen of these physiological changes happen of these physiological changes happen when you're exposed to cold. But over when you're exposed to cold. But over when you're exposed to cold. But over time as you get uh used to this and you time as you get uh used to this and you time as you get uh used to this and you do cold exposure regularly these do cold exposure regularly these do cold exposure regularly these responses become kind of blunted. So for responses become kind of blunted. So for responses become kind of blunted. So for example you have a less dramatic example you have a less dramatic example you have a less dramatic increase in heart rate and stress increase in heart rate and stress increase in heart rate and stress hormones with each exposure to cold and hormones with each exposure to cold and hormones with each exposure to cold and the body becomes more efficient at the body becomes more efficient at the body becomes more efficient at warming up and it might even increase warming up and it might even increase warming up and it might even increase its brown fat stores for better cold its brown fat stores for better cold its brown fat stores for better cold tolerance. And then of course tolerance. And then of course tolerance. And then of course psychologically you just become more psychologically you just become more psychologically you just become more used to it and better able to tolerate used to it and better able to tolerate used to it and better able to tolerate the cold and even control your body's the cold and even control your body's the cold and even control your body's response to it. Some people have response to it. Some people have response to it. Some people have suggested that the physiological suggested that the physiological suggested that the physiological responses to cold might mimic exercise responses to cold might mimic exercise responses to cold might mimic exercise in some ways like the increased heart in some ways like the increased heart in some ways like the increased heart rate, the adrenaline, and some of the rate, the adrenaline, and some of the rate, the adrenaline, and some of the metabolic changes. But this hasn't metabolic changes. But this hasn't metabolic changes. But this hasn't really been proven, just kind of a really been proven, just kind of a really been proven, just kind of a suggested link. If you watched my sauna suggested link. If you watched my sauna suggested link. If you watched my sauna video, you'd also know that sauna or video, you'd also know that sauna or video, you'd also know that sauna or extreme heat exposure also seems to extreme heat exposure also seems to extreme heat exposure also seems to mimic exercise in some ways. So that's
04:00mimic exercise in some ways. So that's mimic exercise in some ways. So that's an interesting parallel between these an interesting parallel between these an interesting parallel between these two opposite extremes. One of the main two opposite extremes. One of the main two opposite extremes. One of the main reasons that people use cold exposure is reasons that people use cold exposure is reasons that people use cold exposure is for the recovery benefits. So let's go for the recovery benefits. So let's go for the recovery benefits. So let's go into those now. You do indeed have into those now. You do indeed have into those now. You do indeed have improved acute recovery with cold improved acute recovery with cold improved acute recovery with cold exposure. It helps athletes to feel and exposure. It helps athletes to feel and exposure. It helps athletes to feel and perform better in the short term after perform better in the short term after perform better in the short term after hard exercise. It can reduce muscle hard exercise. It can reduce muscle hard exercise. It can reduce muscle soreness in a day or two after hard soreness in a day or two after hard soreness in a day or two after hard exercise. It can speed up the recovery exercise. It can speed up the recovery exercise. It can speed up the recovery of muscle function like jump height or of muscle function like jump height or of muscle function like jump height or other performance measures. And you other performance measures. And you other performance measures. And you actually have lower markers of muscle actually have lower markers of muscle actually have lower markers of muscle damage and inflammation like creatine damage and inflammation like creatine damage and inflammation like creatine kynise levels and swelling. So kynise levels and swelling. So kynise levels and swelling. So especially in competitions, this is especially in competitions, this is especially in competitions, this is important to make the athlete just feel important to make the athlete just feel important to make the athlete just feel more prepared, less fatigued and ready more prepared, less fatigued and ready more prepared, less fatigued and ready to go again. But then the big downside to go again. But then the big downside to go again. But then the big downside of cold exposure is if you expose of cold exposure is if you expose of cold exposure is if you expose yourself to cold like you do an ice bath yourself to cold like you do an ice bath yourself to cold like you do an ice bath really shortly after your training that really shortly after your training that really shortly after your training that actually blunts the physiological actually blunts the physiological actually blunts the physiological adaptations that you would normally be adaptations that you would normally be adaptations that you would normally be getting from your training session and getting from your training session and getting from your training session and it can mute the signals for muscle it can mute the signals for muscle it can mute the signals for muscle growth for example. So there have been growth for example. So there have been growth for example. So there have been studies where like men who did ice baths studies where like men who did ice baths studies where like men who did ice baths after every training session they after every training session they after every training session they actually see smaller gains in muscle
05:00actually see smaller gains in muscle actually see smaller gains in muscle size and strength compared to the guys size and strength compared to the guys size and strength compared to the guys who did active recovery instead of ice who did active recovery instead of ice who did active recovery instead of ice baths. So for athletes who are focused baths. So for athletes who are focused baths. So for athletes who are focused on building strength or power or muscle, on building strength or power or muscle, on building strength or power or muscle, this is a very important thing to this is a very important thing to this is a very important thing to consider. The timing of your cold consider. The timing of your cold consider. The timing of your cold exposure really matters. If you're in a exposure really matters. If you're in a exposure really matters. If you're in a competition phase or you really just competition phase or you really just competition phase or you really just need to recover fast in time for your need to recover fast in time for your need to recover fast in time for your next session, then cold exposure can be next session, then cold exposure can be next session, then cold exposure can be very useful. But if you're in a training very useful. But if you're in a training very useful. But if you're in a training phase where you're trying to drive phase where you're trying to drive phase where you're trying to drive adaptations or build muscle, then using adaptations or build muscle, then using adaptations or build muscle, then using ice baths after your training sessions ice baths after your training sessions ice baths after your training sessions might actually be counterproductive and might actually be counterproductive and might actually be counterproductive and hold you back. So, it is probably better hold you back. So, it is probably better hold you back. So, it is probably better to save the ice baths for competitions to save the ice baths for competitions to save the ice baths for competitions or when you really need help to recover or when you really need help to recover or when you really need help to recover rather than using it after every single rather than using it after every single rather than using it after every single workout. But if you are determined to workout. But if you are determined to workout. But if you are determined to use cold exposure regularly, it is use cold exposure regularly, it is use cold exposure regularly, it is better to do it either before your better to do it either before your better to do it either before your training session or removed by a good training session or removed by a good training session or removed by a good number of hours like at least 4 to 6 number of hours like at least 4 to 6 number of hours like at least 4 to 6 hours ideally more like 8 hours hours ideally more like 8 hours hours ideally more like 8 hours separated from your training session. separated from your training session. separated from your training session. So, if you train at like 8:00 in the So, if you train at like 8:00 in the So, if you train at like 8:00 in the morning, um, and you finish training at, morning, um, and you finish training at, morning, um, and you finish training at, let's say, 9:00 in the morning, then you let's say, 9:00 in the morning, then you let's say, 9:00 in the morning, then you don't really want to do a cold plunge don't really want to do a cold plunge
06:00don't really want to do a cold plunge until like 5:00 p.m. that evening, that until like 5:00 p.m. that evening, that until like 5:00 p.m. that evening, that way, you get pretty much all of the way, you get pretty much all of the way, you get pretty much all of the adaptations from the training session, adaptations from the training session, adaptations from the training session, and then you also get some of the and then you also get some of the and then you also get some of the recovery benefits from the cold plunge. recovery benefits from the cold plunge. recovery benefits from the cold plunge. That is a better way to do it than just That is a better way to do it than just That is a better way to do it than just cold plunging right after your workout. cold plunging right after your workout. cold plunging right after your workout. If you are going to do a cold plunge If you are going to do a cold plunge If you are going to do a cold plunge before your workout, make sure you do a before your workout, make sure you do a before your workout, make sure you do a proper warm-up after your cold plunge proper warm-up after your cold plunge proper warm-up after your cold plunge because your body needs to be warm, like because your body needs to be warm, like because your body needs to be warm, like increased body temperature before you increased body temperature before you increased body temperature before you start training hard. This interference start training hard. This interference start training hard. This interference effect from cold exposure on like muscle effect from cold exposure on like muscle effect from cold exposure on like muscle growth and the adaptations does seem to growth and the adaptations does seem to growth and the adaptations does seem to be most important with strength and be most important with strength and be most important with strength and conditioning training. But for like conditioning training. But for like conditioning training. But for like endurance adaptations like mitochondrial endurance adaptations like mitochondrial endurance adaptations like mitochondrial biogenesis, they seem to be less biogenesis, they seem to be less biogenesis, they seem to be less impacted by the cold. But definitely if impacted by the cold. But definitely if impacted by the cold. But definitely if you're a strength or power athlete, you you're a strength or power athlete, you you're a strength or power athlete, you probably shouldn't do ice baths probably shouldn't do ice baths probably shouldn't do ice baths immediately after every training immediately after every training immediately after every training session. There are some cases again session. There are some cases again session. There are some cases again where using it before training could be where using it before training could be where using it before training could be useful. Like if you're in a really hot useful. Like if you're in a really hot useful. Like if you're in a really hot environment and you would actually environment and you would actually environment and you would actually benefit from decreasing your body benefit from decreasing your body benefit from decreasing your body temperature, then cooling can be very temperature, then cooling can be very temperature, then cooling can be very useful. But in general, keeping muscles useful. But in general, keeping muscles useful. But in general, keeping muscles warm is very important for performance. warm is very important for performance. warm is very important for performance. So cold exposure is rarely used So cold exposure is rarely used So cold exposure is rarely used immediately before a short high power immediately before a short high power immediately before a short high power activity like lifting or sprinting.
07:00activity like lifting or sprinting. activity like lifting or sprinting. Basically, cold can be a useful recovery Basically, cold can be a useful recovery Basically, cold can be a useful recovery tool to reduce soreness and fatigue, tool to reduce soreness and fatigue, tool to reduce soreness and fatigue, which helps you to feel better and which helps you to feel better and which helps you to feel better and perform better in the short run, perform better in the short run, perform better in the short run, especially in intense training or especially in intense training or especially in intense training or competition periods. It's definitely not competition periods. It's definitely not competition periods. It's definitely not a magic performance enhancer, though. a magic performance enhancer, though. a magic performance enhancer, though. And if you do it too soon after every And if you do it too soon after every And if you do it too soon after every workout, you are likely to actually be workout, you are likely to actually be workout, you are likely to actually be sabotaging yourself, so it should sabotaging yourself, so it should sabotaging yourself, so it should definitely be used strategically. Most definitely be used strategically. Most definitely be used strategically. Most people would tell you that a cold shower people would tell you that a cold shower people would tell you that a cold shower or an ice plunge makes them feel pretty or an ice plunge makes them feel pretty or an ice plunge makes them feel pretty good afterwards. This could be explained good afterwards. This could be explained good afterwards. This could be explained by the rush of norepinephrine and by the rush of norepinephrine and by the rush of norepinephrine and endorphins, which can naturally boost endorphins, which can naturally boost endorphins, which can naturally boost your mood and your alertness. There's your mood and your alertness. There's your mood and your alertness. There's also that sense of accomplishment and also that sense of accomplishment and also that sense of accomplishment and self-mastery that you get after doing self-mastery that you get after doing self-mastery that you get after doing something uncomfortable like this and something uncomfortable like this and something uncomfortable like this and pushing through the discomfort pushing through the discomfort pushing through the discomfort willingly. Some studies have even willingly. Some studies have even willingly. Some studies have even hypothesized that cold showers for like hypothesized that cold showers for like hypothesized that cold showers for like two or three minutes could help to treat two or three minutes could help to treat two or three minutes could help to treat depression, but there are no large-scale depression, but there are no large-scale depression, but there are no large-scale studies that have actually tested that studies that have actually tested that studies that have actually tested that yet as far as I know. Generally, in the yet as far as I know. Generally, in the yet as far as I know. Generally, in the realm of mental health, there's not a realm of mental health, there's not a realm of mental health, there's not a lot of like outcomebased studies on this lot of like outcomebased studies on this lot of like outcomebased studies on this for like anxiety and depression, and the for like anxiety and depression, and the for like anxiety and depression, and the ones that do exist are usually pretty ones that do exist are usually pretty ones that do exist are usually pretty inconclusive. Certainly, cold can make inconclusive. Certainly, cold can make inconclusive. Certainly, cold can make you feel alert and awake, but yeah, it's you feel alert and awake, but yeah, it's you feel alert and awake, but yeah, it's not really been demonstrated whether you
08:00not really been demonstrated whether you not really been demonstrated whether you can have like a measurable improvement can have like a measurable improvement can have like a measurable improvement in mood or depression or anything like in mood or depression or anything like in mood or depression or anything like that. But you know personally how cold that. But you know personally how cold that. But you know personally how cold exposure makes you feel and in my exposure makes you feel and in my exposure makes you feel and in my opinion the benefits that you might get opinion the benefits that you might get opinion the benefits that you might get in real life are more important than the in real life are more important than the in real life are more important than the findings of a study in like a controlled findings of a study in like a controlled findings of a study in like a controlled environment. Ultimately your results environment. Ultimately your results environment. Ultimately your results that you get in real life should be the that you get in real life should be the that you get in real life should be the deciding factor not necessarily whether deciding factor not necessarily whether deciding factor not necessarily whether there is like a bunch of meta analyses there is like a bunch of meta analyses there is like a bunch of meta analyses all coming to the same conclusion. Cold all coming to the same conclusion. Cold all coming to the same conclusion. Cold enthusiasts often say that enduring the enthusiasts often say that enduring the enthusiasts often say that enduring the cold will build mental resilience and cold will build mental resilience and cold will build mental resilience and lower stress in your daily life. And lower stress in your daily life. And lower stress in your daily life. And although there is an acute spike in although there is an acute spike in although there is an acute spike in stress hormones after the cold in the stress hormones after the cold in the stress hormones after the cold in the hours afterwards you do see a rebound hours afterwards you do see a rebound hours afterwards you do see a rebound like drop in stress hormones and this like drop in stress hormones and this like drop in stress hormones and this does suggest that cold might trigger does suggest that cold might trigger does suggest that cold might trigger some adaptive stress recovery responses. some adaptive stress recovery responses. some adaptive stress recovery responses. Basically your body learning to calm Basically your body learning to calm Basically your body learning to calm itself after the cold shock and then in itself after the cold shock and then in itself after the cold shock and then in theory this could make your nervous theory this could make your nervous theory this could make your nervous system less reactive to everyday system less reactive to everyday system less reactive to everyday stresses although that is a bit more stresses although that is a bit more stresses although that is a bit more speculative. Its effect on cognitive speculative. Its effect on cognitive speculative. Its effect on cognitive function is something that people often function is something that people often function is something that people often talk about. uh it certainly does clear
09:00talk about. uh it certainly does clear talk about. uh it certainly does clear the mind at least in the short term and the mind at least in the short term and the mind at least in the short term and it has been suggested that the surge in it has been suggested that the surge in it has been suggested that the surge in things like adrenaline and noradrenaline things like adrenaline and noradrenaline things like adrenaline and noradrenaline and other neurotransmitters could lead and other neurotransmitters could lead and other neurotransmitters could lead to improved focus and alertness like a to improved focus and alertness like a to improved focus and alertness like a kind of fightor-flight response but kind of fightor-flight response but kind of fightor-flight response but there have been several studies that there have been several studies that there have been several studies that have actually looked into the cognitive have actually looked into the cognitive have actually looked into the cognitive effects of cold exposure and they effects of cold exposure and they effects of cold exposure and they usually show an impairment of cognitive usually show an impairment of cognitive usually show an impairment of cognitive performance especially in things like performance especially in things like performance especially in things like attention processing speed executive attention processing speed executive attention processing speed executive function and memory but that is while function and memory but that is while function and memory but that is while these people are like in the cold plunge these people are like in the cold plunge these people are like in the cold plunge or really shortly after though, so it's or really shortly after though, so it's or really shortly after though, so it's not clear how much that cognitive not clear how much that cognitive not clear how much that cognitive impairment applies to cold exposure, impairment applies to cold exposure, impairment applies to cold exposure, like you know, a few hours after you've like you know, a few hours after you've like you know, a few hours after you've done the cold exposure. In my done the cold exposure. In my done the cold exposure. In my experience, I usually feel pretty sharp experience, I usually feel pretty sharp experience, I usually feel pretty sharp after a cold plunge or a cold shower. If after a cold plunge or a cold shower. If after a cold plunge or a cold shower. If you overdo it, I can imagine how it you overdo it, I can imagine how it you overdo it, I can imagine how it would make you feel pretty sluggish, would make you feel pretty sluggish, would make you feel pretty sluggish, though. Most of us won't be trying to do though. Most of us won't be trying to do though. Most of us won't be trying to do cognitive work in the cold plunge or cognitive work in the cold plunge or cognitive work in the cold plunge or immediately after, though. If you're immediately after, though. If you're immediately after, though. If you're tired in the morning, it can definitely tired in the morning, it can definitely tired in the morning, it can definitely help, especially if you pair it with help, especially if you pair it with help, especially if you pair it with sunlight and caffeine. There's not much sunlight and caffeine. There's not much sunlight and caffeine. There's not much that is going to wake you up better than that is going to wake you up better than that is going to wake you up better than cold, sunlight, and stimulants. So, cold, sunlight, and stimulants. So, cold, sunlight, and stimulants. So, we've spoken about the recovery and the
10:00we've spoken about the recovery and the we've spoken about the recovery and the cognitive or mood benefits, but what cognitive or mood benefits, but what cognitive or mood benefits, but what about the other effects it can have on about the other effects it can have on about the other effects it can have on our physiology like metabolism, our physiology like metabolism, our physiology like metabolism, inflammation, and so on. We know that inflammation, and so on. We know that inflammation, and so on. We know that cold exposure activates brown atapose cold exposure activates brown atapose cold exposure activates brown atapose tissue or brown fat tissue. And the job tissue or brown fat tissue. And the job tissue or brown fat tissue. And the job of brown fat is to burn energy to of brown fat is to burn energy to of brown fat is to burn energy to produce heat to warm you up. When you're produce heat to warm you up. When you're produce heat to warm you up. When you're cold, norepinephrine is released onto cold, norepinephrine is released onto cold, norepinephrine is released onto the brown fat, which triggers lipolysis the brown fat, which triggers lipolysis the brown fat, which triggers lipolysis or the breakdown of fat. and it or the breakdown of fat. and it or the breakdown of fat. and it activates UCP-1 in the mitochondria. And activates UCP-1 in the mitochondria. And activates UCP-1 in the mitochondria. And UCP-1 allows the fuel to be oxidized UCP-1 allows the fuel to be oxidized UCP-1 allows the fuel to be oxidized while dissipating energy as heat instead while dissipating energy as heat instead while dissipating energy as heat instead of capturing it as ATP. And this is a of capturing it as ATP. And this is a of capturing it as ATP. And this is a process called non-shivering process called non-shivering process called non-shivering thermogenesis. Over weeks of cold thermogenesis. Over weeks of cold thermogenesis. Over weeks of cold exposure, people can actually adapt by exposure, people can actually adapt by exposure, people can actually adapt by increasing the activity and sometimes increasing the activity and sometimes increasing the activity and sometimes the volume of brown fat to help them the volume of brown fat to help them the volume of brown fat to help them deal with the cold better. Some people deal with the cold better. Some people deal with the cold better. Some people will make the claim that activating will make the claim that activating will make the claim that activating brown fat can help with weight brown fat can help with weight brown fat can help with weight management and metabolic health. And management and metabolic health. And management and metabolic health. And actually people with higher brown fat actually people with higher brown fat actually people with higher brown fat activity tend to have lower rates of activity tend to have lower rates of activity tend to have lower rates of type 2 diabetes and obesity. So that type 2 diabetes and obesity. So that type 2 diabetes and obesity. So that could be something. But as you probably could be something. But as you probably could be something. But as you probably guessed, uh the effect on weight loss is guessed, uh the effect on weight loss is guessed, uh the effect on weight loss is fairly minimal. And the main thing to
11:00fairly minimal. And the main thing to fairly minimal. And the main thing to focus on for weight loss is always going focus on for weight loss is always going focus on for weight loss is always going to be reducing caloric intake and to be reducing caloric intake and to be reducing caloric intake and increasing caloric expenditure. So it's increasing caloric expenditure. So it's increasing caloric expenditure. So it's not a shortcut to weight loss. Moving on not a shortcut to weight loss. Moving on not a shortcut to weight loss. Moving on from that, I mentioned earlier how some from that, I mentioned earlier how some from that, I mentioned earlier how some people swear by cold exposure for people swear by cold exposure for people swear by cold exposure for keeping them from getting sick. And keeping them from getting sick. And keeping them from getting sick. And there is some evidence suggesting that there is some evidence suggesting that there is some evidence suggesting that this might be the case. A Dutch study of this might be the case. A Dutch study of this might be the case. A Dutch study of over 3,000 people found that those over 3,000 people found that those over 3,000 people found that those people who ended their showers with 30 people who ended their showers with 30 people who ended their showers with 30 to 90 seconds of cold, which is also to 90 seconds of cold, which is also to 90 seconds of cold, which is also called a Scottish shower, they reported called a Scottish shower, they reported called a Scottish shower, they reported 29% fewer sick days compared to a 29% fewer sick days compared to a 29% fewer sick days compared to a control group who just have normal control group who just have normal control group who just have normal showers. And there are some studies showers. And there are some studies showers. And there are some studies showing that cold does have effects on showing that cold does have effects on showing that cold does have effects on immune cells like increasing neutrfils immune cells like increasing neutrfils immune cells like increasing neutrfils and interlucan 6 and decreasing and interlucan 6 and decreasing and interlucan 6 and decreasing lymphosytes. So there does seem to be lymphosytes. So there does seem to be lymphosytes. So there does seem to be some immune changes going on with cold some immune changes going on with cold some immune changes going on with cold exposure. If you're a fan of cold exposure. If you're a fan of cold exposure. If you're a fan of cold exposure, you've probably heard of exposure, you've probably heard of exposure, you've probably heard of Wimhof. And in one study, people who Wimhof. And in one study, people who Wimhof. And in one study, people who were trained in Wimhof's breathing and were trained in Wimhof's breathing and were trained in Wimhof's breathing and cold exposure. They were able to cold exposure. They were able to cold exposure. They were able to suppress their inflammatory response to suppress their inflammatory response to suppress their inflammatory response to a toxin injection better than untrained a toxin injection better than untrained a toxin injection better than untrained people. So, that's a bit tangential. people. So, that's a bit tangential. people. So, that's a bit tangential. Maybe not like the cold itself, but
12:00Maybe not like the cold itself, but Maybe not like the cold itself, but still kind of related. But clearly, still kind of related. But clearly, still kind of related. But clearly, there are some things going on in the there are some things going on in the there are some things going on in the immune system with cold exposure. immune system with cold exposure. immune system with cold exposure. Whether that translates into better Whether that translates into better Whether that translates into better long-term immunity isn't clear. But of long-term immunity isn't clear. But of long-term immunity isn't clear. But of course, anecdotally, many people swear course, anecdotally, many people swear course, anecdotally, many people swear that they get sick less often when that they get sick less often when that they get sick less often when they're doing regular cold showers or they're doing regular cold showers or they're doing regular cold showers or cold baths. Overall, anecdotally, and cold baths. Overall, anecdotally, and cold baths. Overall, anecdotally, and then in some studies, we do see some then in some studies, we do see some then in some studies, we do see some improvements in general quality of life, improvements in general quality of life, improvements in general quality of life, uh energy levels, recovery with cold uh energy levels, recovery with cold uh energy levels, recovery with cold exposure. So, if you want to use cold exposure. So, if you want to use cold exposure. So, if you want to use cold exposure, how exactly should you go exposure, how exactly should you go exposure, how exactly should you go about that? First, if you want to use about that? First, if you want to use about that? First, if you want to use ice baths, which means immersing all or ice baths, which means immersing all or ice baths, which means immersing all or part of your body in very cold water, part of your body in very cold water, part of your body in very cold water, like 10 to 15° C or like 52 to 59 like 10 to 15° C or like 52 to 59 like 10 to 15° C or like 52 to 59 Fahrenheit for a very short time. For Fahrenheit for a very short time. For Fahrenheit for a very short time. For recovery purposes, you can use about recovery purposes, you can use about recovery purposes, you can use about that temperature for like 10 to 15 that temperature for like 10 to 15 that temperature for like 10 to 15 minutes, and this will reduce muscle minutes, and this will reduce muscle minutes, and this will reduce muscle soreness. It'll aid recovery. soreness. It'll aid recovery. soreness. It'll aid recovery. Alternatively, you could do two bouts of Alternatively, you could do two bouts of Alternatively, you could do two bouts of 5 minutes at 10° C or about 50 5 minutes at 10° C or about 50 5 minutes at 10° C or about 50 Fahrenheit with a couple minutes out of Fahrenheit with a couple minutes out of Fahrenheit with a couple minutes out of the water in between if you prefer that. the water in between if you prefer that. the water in between if you prefer that. Ice baths are best used in really Ice baths are best used in really Ice baths are best used in really intense training periods or competition intense training periods or competition intense training periods or competition periods where you really do need to
13:00periods where you really do need to periods where you really do need to recover fast in time for your next like recover fast in time for your next like recover fast in time for your next like competition or your next training competition or your next training competition or your next training session. But if you're in a normal session. But if you're in a normal session. But if you're in a normal training period where you're trying to training period where you're trying to training period where you're trying to drive adaptations, it is best to use drive adaptations, it is best to use drive adaptations, it is best to use cold baths at least like 4 to 6 hours cold baths at least like 4 to 6 hours cold baths at least like 4 to 6 hours after training or just not at all. Cold after training or just not at all. Cold after training or just not at all. Cold showers are a bit easier to fit into showers are a bit easier to fit into showers are a bit easier to fit into your routine, a bit more accessible. A your routine, a bit more accessible. A your routine, a bit more accessible. A good method, like I mentioned earlier, good method, like I mentioned earlier, good method, like I mentioned earlier, is the Scottish shower, where you just is the Scottish shower, where you just is the Scottish shower, where you just end your regular shower with like a end your regular shower with like a end your regular shower with like a minute of cold water. And like I said, minute of cold water. And like I said, minute of cold water. And like I said, this has been associated with people this has been associated with people this has been associated with people reporting fewer sick days from work. So reporting fewer sick days from work. So reporting fewer sick days from work. So potentially some immune benefits. In the potentially some immune benefits. In the potentially some immune benefits. In the morning is obviously a great time to do morning is obviously a great time to do morning is obviously a great time to do a cold shower because it wakes you up, a cold shower because it wakes you up, a cold shower because it wakes you up, makes you alert, makes you feel good and makes you alert, makes you feel good and makes you alert, makes you feel good and kind of ready for the day. And you kind of ready for the day. And you kind of ready for the day. And you probably shouldn't do it at night probably shouldn't do it at night probably shouldn't do it at night because it might make it harder to because it might make it harder to because it might make it harder to sleep. A more intense method of cold sleep. A more intense method of cold sleep. A more intense method of cold exposure is proper cryotherapy, which is exposure is proper cryotherapy, which is exposure is proper cryotherapy, which is where you step into a chamber that's where you step into a chamber that's where you step into a chamber that's cooled to like sub-zero temperatures, cooled to like sub-zero temperatures, cooled to like sub-zero temperatures, often 100° C or below, which is often 100° C or below, which is often 100° C or below, which is incredibly cold for like 2 or 3 minutes. incredibly cold for like 2 or 3 minutes. incredibly cold for like 2 or 3 minutes. This will lower your skin temperature This will lower your skin temperature This will lower your skin temperature really quickly. But of course, it's more really quickly. But of course, it's more really quickly. But of course, it's more expensive, less accessible, so not
14:00expensive, less accessible, so not expensive, less accessible, so not really practical to the vast majority of really practical to the vast majority of really practical to the vast majority of people watching this. But you do see people watching this. But you do see people watching this. But you do see some highle athletes using more extreme some highle athletes using more extreme some highle athletes using more extreme methods of recovery like this to get the methods of recovery like this to get the methods of recovery like this to get the benefits of cold exposure like improved benefits of cold exposure like improved benefits of cold exposure like improved stress tolerance. um recovery and stress tolerance. um recovery and stress tolerance. um recovery and possibly immune benefits. Consistency is possibly immune benefits. Consistency is possibly immune benefits. Consistency is very important. You should do your cold very important. You should do your cold very important. You should do your cold exposure daily or at least several times exposure daily or at least several times exposure daily or at least several times a week, even if it's just small doses, a week, even if it's just small doses, a week, even if it's just small doses, obviously timed intelligently. That is obviously timed intelligently. That is obviously timed intelligently. That is much better than doing like a crazy long much better than doing like a crazy long much better than doing like a crazy long or intense session, you know, once a or intense session, you know, once a or intense session, you know, once a month or something like that. You can month or something like that. You can month or something like that. You can also combine cold with other therapies also combine cold with other therapies also combine cold with other therapies like breathing exercises like in the like breathing exercises like in the like breathing exercises like in the Wimhof method and that can further Wimhof method and that can further Wimhof method and that can further control the shock response and maybe control the shock response and maybe control the shock response and maybe enhance the adrenaline spike. Or you enhance the adrenaline spike. Or you enhance the adrenaline spike. Or you could alternate hot and cold could alternate hot and cold could alternate hot and cold temperatures, which is called contrast temperatures, which is called contrast temperatures, which is called contrast therapy. I really like doing this. Feels therapy. I really like doing this. Feels therapy. I really like doing this. Feels great. Lastly, you should listen to your great. Lastly, you should listen to your great. Lastly, you should listen to your body. Cold exposure is going to be tough body. Cold exposure is going to be tough body. Cold exposure is going to be tough at first, but it should get easier over at first, but it should get easier over at first, but it should get easier over time. But if you're feeling dizzy or time. But if you're feeling dizzy or time. But if you're feeling dizzy or really numb in your extremities or it's really numb in your extremities or it's really numb in your extremities or it's just absolutely intolerable, then just just absolutely intolerable, then just just absolutely intolerable, then just get out and warm yourself up. You don't get out and warm yourself up. You don't get out and warm yourself up. You don't need to force yourself to go all in like need to force yourself to go all in like need to force yourself to go all in like beyond your limit the first time. Keep
15:00beyond your limit the first time. Keep beyond your limit the first time. Keep practicing, you know, small dose practicing, you know, small dose practicing, you know, small dose consistently and you will adapt over consistently and you will adapt over consistently and you will adapt over time. Of course, there are some risks time. Of course, there are some risks time. Of course, there are some risks and things to consider with cold and things to consider with cold and things to consider with cold exposure. It can be quite dangerous for exposure. It can be quite dangerous for exposure. It can be quite dangerous for some people. So, it could cause some people. So, it could cause some people. So, it could cause hyperventilation or even a reflex hyperventilation or even a reflex hyperventilation or even a reflex cardiac arrest in really extreme cases, cardiac arrest in really extreme cases, cardiac arrest in really extreme cases, which is very rare, but that can happen which is very rare, but that can happen which is very rare, but that can happen in ice cold water. You probably in ice cold water. You probably in ice cold water. You probably shouldn't do cold water immersion if you shouldn't do cold water immersion if you shouldn't do cold water immersion if you have severe heart conditions, high blood have severe heart conditions, high blood have severe heart conditions, high blood pressure, reo disease, or other severe pressure, reo disease, or other severe pressure, reo disease, or other severe cold sensitivities, even hypothyroidism cold sensitivities, even hypothyroidism cold sensitivities, even hypothyroidism or prior cold injuries like frostbite. or prior cold injuries like frostbite. or prior cold injuries like frostbite. And even if you're healthy, you should And even if you're healthy, you should And even if you're healthy, you should still be aware of hypothermia. So don't still be aware of hypothermia. So don't still be aware of hypothermia. So don't stay too long in really cold water. stay too long in really cold water. stay too long in really cold water. Frostbite, which again is caused by very Frostbite, which again is caused by very Frostbite, which again is caused by very cold water for a long time and without cold water for a long time and without cold water for a long time and without moving. Breathing issues. So you might moving. Breathing issues. So you might moving. Breathing issues. So you might gasp and then start choking on the water gasp and then start choking on the water gasp and then start choking on the water if you're not careful. And some people if you're not careful. And some people if you're not careful. And some people feel dizzy and can actually faint. So it feel dizzy and can actually faint. So it feel dizzy and can actually faint. So it is best to have some safety precautions is best to have some safety precautions is best to have some safety precautions in place so you don't faint and drown in in place so you don't faint and drown in in place so you don't faint and drown in your cold plunge. So overall there are your cold plunge. So overall there are your cold plunge. So overall there are some benefits that are well supported some benefits that are well supported some benefits that are well supported like reducing muscle soreness generally
16:00like reducing muscle soreness generally like reducing muscle soreness generally feeling more recovered and then others feeling more recovered and then others feeling more recovered and then others are not conclusively proven like the are not conclusively proven like the are not conclusively proven like the mental health benefits, the immune mental health benefits, the immune mental health benefits, the immune benefits. So you should be pretty benefits. So you should be pretty benefits. So you should be pretty cautious about grand claims being made cautious about grand claims being made cautious about grand claims being made about cold therapy. Often these will be about cold therapy. Often these will be about cold therapy. Often these will be coming from people who are trying to coming from people who are trying to coming from people who are trying to sell you a cold plunge or something like sell you a cold plunge or something like sell you a cold plunge or something like that. Many sports scientists and coaches that. Many sports scientists and coaches that. Many sports scientists and coaches do prescribe ice baths for recovery, but do prescribe ice baths for recovery, but do prescribe ice baths for recovery, but again it's not usually a daily thing to again it's not usually a daily thing to again it's not usually a daily thing to be used recklessly. They should be timed be used recklessly. They should be timed be used recklessly. They should be timed very strategically. I would also note very strategically. I would also note very strategically. I would also note that women have less of a cold tolerance that women have less of a cold tolerance that women have less of a cold tolerance than men. Generally, they start than men. Generally, they start than men. Generally, they start shivering at a higher temperature than shivering at a higher temperature than shivering at a higher temperature than men do. So, they're a bit more sensitive men do. So, they're a bit more sensitive men do. So, they're a bit more sensitive to cold than men. That might mean they to cold than men. That might mean they to cold than men. That might mean they use a different temperature for their use a different temperature for their use a different temperature for their cold exposure or like a shorter cold exposure or like a shorter cold exposure or like a shorter duration. When in doubt, for everyone, duration. When in doubt, for everyone, duration. When in doubt, for everyone, use moderate cold exposure if you're use moderate cold exposure if you're use moderate cold exposure if you're going to use it at all. Just use common going to use it at all. Just use common going to use it at all. Just use common sense. Uh like I said, something like 10 sense. Uh like I said, something like 10 sense. Uh like I said, something like 10 minutes or less in an ice bath will be minutes or less in an ice bath will be minutes or less in an ice bath will be fine, and you will get most of the fine, and you will get most of the fine, and you will get most of the benefits from that. You don't need to do benefits from that. You don't need to do benefits from that. You don't need to do like 30 minutes. Sometimes I go through like 30 minutes. Sometimes I go through like 30 minutes. Sometimes I go through periods where I'm taking a cold shower periods where I'm taking a cold shower periods where I'm taking a cold shower pretty much uh daily, mostly just pretty much uh daily, mostly just pretty much uh daily, mostly just because it makes me feel good. I'm not because it makes me feel good. I'm not because it makes me feel good. I'm not expecting to get some miraculous expecting to get some miraculous expecting to get some miraculous benefits from cold. That is everything I
17:00benefits from cold. That is everything I benefits from cold. That is everything I have for you today. I hope you learned have for you today. I hope you learned have for you today. I hope you learned something new. I'm sure lots of you have something new. I'm sure lots of you have something new. I'm sure lots of you have experimented with cold exposure before, experimented with cold exposure before, experimented with cold exposure before, so please let me know your experience so please let me know your experience so please let me know your experience with that and any tips you have for with that and any tips you have for with that and any tips you have for people. Thank you for watching and I people. Thank you for watching and I people. Thank you for watching and I will see you next