Harnessing the Power of Cold Exposure for Health and Performance - Full Transcript

00:00welcome to the huberman Lab podcast welcome to the huberman Lab podcast where we discuss science and where we discuss science and where we discuss science and science-based tools for everyday life I'm Andrew huberman and I'm a professor I'm Andrew huberman and I'm a professor of neurobiology and Ophthalmology at of neurobiology and Ophthalmology at of neurobiology and Ophthalmology at Stanford school of medicine today we are Stanford school of medicine today we are Stanford school of medicine today we are going to discuss the use of deliberate going to discuss the use of deliberate going to discuss the use of deliberate cold exposure for health and performance cold exposure for health and performance cold exposure for health and performance temperature is a powerful stimulus on temperature is a powerful stimulus on temperature is a powerful stimulus on our nervous system and indeed on every our nervous system and indeed on every our nervous system and indeed on every organ and system of our body and cold in organ and system of our body and cold in organ and system of our body and cold in particular can be leveraged to improve particular can be leveraged to improve particular can be leveraged to improve mental health physical health and mental health physical health and mental health physical health and performance meaning for endurance performance meaning for endurance performance meaning for endurance exercise for recovering from various exercise for recovering from various exercise for recovering from various forms of exercise for actually improving forms of exercise for actually improving forms of exercise for actually improving strength and power and for enhancing strength and power and for enhancing strength and power and for enhancing mental capacity in order to properly mental capacity in order to properly mental capacity in order to properly leverage deliberate cold exposure for leverage deliberate cold exposure for leverage deliberate cold exposure for sake of mental health physical health sake of mental health physical health sake of mental health physical health and performance you have to understand and performance you have to understand and performance you have to understand how cold impacts the brain and body so how cold impacts the brain and body so how cold impacts the brain and body so today we are going to discuss that we're today we are going to discuss that we're today we are going to discuss that we're going to talk about some of the neural going to talk about some of the neural going to talk about some of the neural circuits and Pathways some of the circuits and Pathways some of the circuits and Pathways some of the hormones involved I promise to make it

01:00hormones involved I promise to make it hormones involved I promise to make it all clear and accessible regardless of all clear and accessible regardless of all clear and accessible regardless of whether or not you have a scientific whether or not you have a scientific whether or not you have a scientific background or not we are also going to background or not we are also going to background or not we are also going to discuss very specific protocols that you discuss very specific protocols that you discuss very specific protocols that you can apply which leverage variables like can apply which leverage variables like can apply which leverage variables like temperature how cold temperature how cold temperature how cold how to deliver the cold for instance how to deliver the cold for instance how to deliver the cold for instance whether or not you use a cold shower whether or not you use a cold shower whether or not you use a cold shower cold immersion ice bath circulating cold immersion ice bath circulating cold immersion ice bath circulating water or still water whether or not water or still water whether or not water or still water whether or not you're going for walks outside in a you're going for walks outside in a you're going for walks outside in a t-shirt when it's cold or whether or not t-shirt when it's cold or whether or not t-shirt when it's cold or whether or not you're purposefully using things like you're purposefully using things like you're purposefully using things like cryo if you have access to that or not cryo if you have access to that or not cryo if you have access to that or not one thing I can promise you is that by one thing I can promise you is that by one thing I can promise you is that by the end of today's episode you will know the end of today's episode you will know the end of today's episode you will know a lot about the biology of a lot about the biology of a lot about the biology of thermoregulation that is how your brain thermoregulation that is how your brain thermoregulation that is how your brain and body regulates its temperature you and body regulates its temperature you and body regulates its temperature you also have a lot of tools in Your Arsenal also have a lot of tools in Your Arsenal also have a lot of tools in Your Arsenal that you can use and leverage toward that you can use and leverage toward that you can use and leverage toward improving mental health physical health improving mental health physical health improving mental health physical health reducing inflammation in the body reducing inflammation in the body reducing inflammation in the body improving athletic performance improving improving athletic performance improving improving athletic performance improving mental performance I promise to spell mental performance I promise to spell mental performance I promise to spell out all those protocols in detail as I out all those protocols in detail as I out all those protocols in detail as I go along and to summarize them again at go along and to summarize them again at go along and to summarize them again at the end I'd like to make a point now the end I'd like to make a point now the end I'd like to make a point now that I'm going to make several

02:00that I'm going to make several that I'm going to make several additional times during today's episode additional times during today's episode additional times during today's episode and that is that temperature is a very and that is that temperature is a very and that is that temperature is a very potent stimulus for the brain and body potent stimulus for the brain and body potent stimulus for the brain and body that also means that it carries certain that also means that it carries certain that also means that it carries certain hazards if it's not done correctly now hazards if it's not done correctly now hazards if it's not done correctly now everyone shows up to the table meaning everyone shows up to the table meaning everyone shows up to the table meaning to protocols with a different background to protocols with a different background to protocols with a different background of health status and there's simply no of health status and there's simply no of health status and there's simply no way that I can know what your health way that I can know what your health way that I can know what your health status is so anytime you are going to status is so anytime you are going to status is so anytime you are going to take on a new protocol that means a take on a new protocol that means a take on a new protocol that means a behavioral protocol or a nutritional behavioral protocol or a nutritional behavioral protocol or a nutritional protocol or a supplementation protocol protocol or a supplementation protocol protocol or a supplementation protocol you should absolutely consult a you should absolutely consult a you should absolutely consult a board-certified physician before board-certified physician before board-certified physician before initiating that protocol I don't just initiating that protocol I don't just initiating that protocol I don't just say this to protect us I also say this say this to protect us I also say this say this to protect us I also say this to protect you to protect you to protect you if you'd like to see our medical if you'd like to see our medical if you'd like to see our medical disclaimer you can go to our show notes disclaimer you can go to our show notes disclaimer you can go to our show notes it's described there in fact I encourage it's described there in fact I encourage it's described there in fact I encourage you to please do that and in general you to please do that and in general you to please do that and in general when embarking on new protocols when embarking on new protocols when embarking on new protocols in particular if they involve strong in particular if they involve strong in particular if they involve strong stimuli like changing temperature or stimuli like changing temperature or stimuli like changing temperature or placing yourself into unusual placing yourself into unusual placing yourself into unusual temperatures temperatures temperatures I would encourage you to progress I would encourage you to progress I would encourage you to progress gradually I would also encourage you to gradually I would also encourage you to gradually I would also encourage you to not look at gradual progression as the

03:00not look at gradual progression as the not look at gradual progression as the kind of weak version of a protocol in kind of weak version of a protocol in kind of weak version of a protocol in fact today I'm going to discuss a really fact today I'm going to discuss a really fact today I'm going to discuss a really beautiful peer-reviewed study that beautiful peer-reviewed study that beautiful peer-reviewed study that involved having people do deliberate involved having people do deliberate involved having people do deliberate cold exposure so they were immersing cold exposure so they were immersing cold exposure so they were immersing themselves into water up to about their themselves into water up to about their themselves into water up to about their neck and the water was actually not that neck and the water was actually not that neck and the water was actually not that cold it was only about 60 degrees cold it was only about 60 degrees cold it was only about 60 degrees Fahrenheit which for most people is Fahrenheit which for most people is Fahrenheit which for most people is pretty tolerable so nowhere near the pretty tolerable so nowhere near the pretty tolerable so nowhere near the kinds of extreme temperatures that one kinds of extreme temperatures that one kinds of extreme temperatures that one could use in other protocols and the could use in other protocols and the could use in other protocols and the interesting thing is despite that fairly interesting thing is despite that fairly interesting thing is despite that fairly modest cold temperature modest cold temperature modest cold temperature by simply extending the duration of time by simply extending the duration of time by simply extending the duration of time that people were in that water they that people were in that water they that people were in that water they experienced enormous increases in experienced enormous increases in experienced enormous increases in neurochemicals that neurochemicals that neurochemicals that ought to translate to improvements in ought to translate to improvements in ought to translate to improvements in focus and mood and indeed that's what's focus and mood and indeed that's what's focus and mood and indeed that's what's been observed in subsequent studies so been observed in subsequent studies so been observed in subsequent studies so again please see our medical disclaimer again please see our medical disclaimer again please see our medical disclaimer in our show notes please proceed with in our show notes please proceed with in our show notes please proceed with caution always caution always caution always please also understand that the most please also understand that the most please also understand that the most potent stimulus isn't always the one potent stimulus isn't always the one potent stimulus isn't always the one that you experience as the most intense that you experience as the most intense that you experience as the most intense in the moment in fact I would encourage in the moment in fact I would encourage in the moment in fact I would encourage you to find the minimum threshold of

04:00you to find the minimum threshold of you to find the minimum threshold of stimulus that will allow you to derive stimulus that will allow you to derive stimulus that will allow you to derive the maximum benefit from each protocol the maximum benefit from each protocol the maximum benefit from each protocol and indeed I will point out what those and indeed I will point out what those and indeed I will point out what those thresholds ought to be today I'll give thresholds ought to be today I'll give thresholds ought to be today I'll give you some simple formulas gauges or you some simple formulas gauges or you some simple formulas gauges or guides that you can use in order to guides that you can use in order to guides that you can use in order to navigate this extremely interesting and navigate this extremely interesting and navigate this extremely interesting and potent tool that we call deliberate cold potent tool that we call deliberate cold potent tool that we call deliberate cold exposure before we talk about deliberate exposure before we talk about deliberate exposure before we talk about deliberate cold exposure and its many powerful cold exposure and its many powerful cold exposure and its many powerful applications I'd like to highlight a applications I'd like to highlight a applications I'd like to highlight a study that I find particularly study that I find particularly study that I find particularly interesting in that I think you will interesting in that I think you will interesting in that I think you will find particularly interesting and useful find particularly interesting and useful find particularly interesting and useful the title of this study is brief aerobic the title of this study is brief aerobic the title of this study is brief aerobic exercise immediately enhances visual exercise immediately enhances visual exercise immediately enhances visual attentional control and perceptual speed attentional control and perceptual speed attentional control and perceptual speed testing the mediating role of feelings testing the mediating role of feelings testing the mediating role of feelings of energy of energy of energy now the reason I like this study is now the reason I like this study is now the reason I like this study is first of all it's a fairly large size first of all it's a fairly large size first of all it's a fairly large size sample group they looked at 101 students sample group they looked at 101 students sample group they looked at 101 students these were College age students and they these were College age students and they these were College age students and they had two groups one group did 15 minutes had two groups one group did 15 minutes had two groups one group did 15 minutes of jogging at moderate intensity so when

05:00of jogging at moderate intensity so when of jogging at moderate intensity so when they did measure percent heart rates Etc they did measure percent heart rates Etc they did measure percent heart rates Etc but this would be analogous to zone two but this would be analogous to zone two but this would be analogous to zone two cardio which I've discussed on this cardio which I've discussed on this cardio which I've discussed on this podcast before Zone 2 cardio is podcast before Zone 2 cardio is podcast before Zone 2 cardio is cardiovascular exercise that places you cardiovascular exercise that places you cardiovascular exercise that places you at a level where you can hold a at a level where you can hold a at a level where you can hold a conversation with a little bit of strain conversation with a little bit of strain conversation with a little bit of strain meaning that you can get the words out meaning that you can get the words out meaning that you can get the words out but every once in a while you have to but every once in a while you have to but every once in a while you have to catch your breath whereas if you were to catch your breath whereas if you were to catch your breath whereas if you were to push any harder push any harder push any harder by any mechanism going faster or on a by any mechanism going faster or on a by any mechanism going faster or on a steeper incline Etc that you would have steeper incline Etc that you would have steeper incline Etc that you would have a hard time carrying out a conversation a hard time carrying out a conversation a hard time carrying out a conversation so zone two cardio is a common form of so zone two cardio is a common form of so zone two cardio is a common form of describing that level of intensity that describing that level of intensity that describing that level of intensity that they call moderate intensity so one they call moderate intensity so one they call moderate intensity so one group did 15 minutes of jogging at group did 15 minutes of jogging at group did 15 minutes of jogging at moderate intensity which I'm translating moderate intensity which I'm translating moderate intensity which I'm translating to roughly Zone 2 cardio the other group to roughly Zone 2 cardio the other group to roughly Zone 2 cardio the other group did 15 minutes of relaxation did 15 minutes of relaxation did 15 minutes of relaxation concentration that is somewhat akin to concentration that is somewhat akin to concentration that is somewhat akin to mindfulness meditation and then they mindfulness meditation and then they mindfulness meditation and then they were analyzed for perceptual speed were analyzed for perceptual speed were analyzed for perceptual speed visual attentional control something

06:00visual attentional control something visual attentional control something called working memory which is your called working memory which is your called working memory which is your ability to keep certain batches of ability to keep certain batches of ability to keep certain batches of information online just imagine someone information online just imagine someone information online just imagine someone telling you their phone number and you telling you their phone number and you telling you their phone number and you have to remember that sequence of have to remember that sequence of have to remember that sequence of numbers in your in your head for some numbers in your in your head for some numbers in your in your head for some period of time that's working memory and period of time that's working memory and period of time that's working memory and it depends very heavily on the so-called it depends very heavily on the so-called it depends very heavily on the so-called prefrontal cortical networks uh which prefrontal cortical networks uh which prefrontal cortical networks uh which are involved in planning and action and are involved in planning and action and are involved in planning and action and they also looked at people's feelings of they also looked at people's feelings of they also looked at people's feelings of energy and they measured that energy and they measured that energy and they measured that subjectively how energetic people felt subjectively how energetic people felt subjectively how energetic people felt now the major takeaways from the study now the major takeaways from the study now the major takeaways from the study that I'd like to emphasize are that that I'd like to emphasize are that that I'd like to emphasize are that the 15 minutes of jogging group the 15 minutes of jogging group the 15 minutes of jogging group experienced elevated levels of energy experienced elevated levels of energy experienced elevated levels of energy for some period of time after they for some period of time after they for some period of time after they ceased the exercise whereas the group ceased the exercise whereas the group ceased the exercise whereas the group that did mindfulness meditation actually that did mindfulness meditation actually that did mindfulness meditation actually reported feeling more calm and having reported feeling more calm and having reported feeling more calm and having less overall energy now that's very less overall energy now that's very less overall energy now that's very subjective and indeed they used subjective and indeed they used subjective and indeed they used subjective measures to analyze energy subjective measures to analyze energy subjective measures to analyze energy but what gets interesting is when they but what gets interesting is when they but what gets interesting is when they looked at performance on these various looked at performance on these various looked at performance on these various cognitive tasks and the two tasks that cognitive tasks and the two tasks that cognitive tasks and the two tasks that they use were called the trail making they use were called the trail making they use were called the trail making tests they have different versions of

07:00tests they have different versions of tests they have different versions of this version a version B I don't want to this version a version B I don't want to this version a version B I don't want to go into too much detail but version a go into too much detail but version a go into too much detail but version a essentially involves having a page of essentially involves having a page of essentially involves having a page of numbers that are distributed somewhat numbers that are distributed somewhat numbers that are distributed somewhat randomly so one two three four five six randomly so one two three four five six randomly so one two three four five six seven eight and and so on but seven eight and and so on but seven eight and and so on but distributed randomly across the page and distributed randomly across the page and distributed randomly across the page and people have to use visual search to people have to use visual search to people have to use visual search to Circle those numbers in sequence so this Circle those numbers in sequence so this Circle those numbers in sequence so this involves visual attention it involves involves visual attention it involves involves visual attention it involves some motor skills involves a number of some motor skills involves a number of some motor skills involves a number of things that certainly require energy and things that certainly require energy and things that certainly require energy and focus the second test was the trail focus the second test was the trail focus the second test was the trail making test Part B as I mentioned making test Part B as I mentioned making test Part B as I mentioned earlier and this involved also circling earlier and this involved also circling earlier and this involved also circling numbers in sequence but interspersed numbers in sequence but interspersed numbers in sequence but interspersed between those numbers were letters so between those numbers were letters so between those numbers were letters so rather than just having to Circle off rather than just having to Circle off rather than just having to Circle off numbers in sequence they actually had to numbers in sequence they actually had to numbers in sequence they actually had to connect one then the letter A then two connect one then the letter A then two connect one then the letter A then two then the letter B Etc and remember these then the letter B Etc and remember these then the letter B Etc and remember these are randomly distributed across a page are randomly distributed across a page are randomly distributed across a page the major takeaway from the study is the major takeaway from the study is the major takeaway from the study is that the group that did the 15 minutes that the group that did the 15 minutes that the group that did the 15 minutes of moderate exercise prior to these two of moderate exercise prior to these two of moderate exercise prior to these two tests showed significant decreases in tests showed significant decreases in tests showed significant decreases in the amount of time required to complete the amount of time required to complete the amount of time required to complete these tests accurately

08:00these tests accurately these tests accurately that is interesting and indeed that is interesting and indeed that is interesting and indeed surprising at least to me because there surprising at least to me because there surprising at least to me because there have been many studies looking at the have been many studies looking at the have been many studies looking at the effects of mindfulness meditation on the effects of mindfulness meditation on the effects of mindfulness meditation on the ability to focus the key variable in the ability to focus the key variable in the ability to focus the key variable in the study turned out to be energy this study turned out to be energy this study turned out to be energy this feeling subjectively measured feeling I feeling subjectively measured feeling I feeling subjectively measured feeling I should say of having more energy and should say of having more energy and should say of having more energy and thereby the ability to focus especially thereby the ability to focus especially thereby the ability to focus especially in these high cognitive demand tasks now in these high cognitive demand tasks now in these high cognitive demand tasks now the takeaway from this study for all of the takeaway from this study for all of the takeaway from this study for all of us I think is pretty straightforward if us I think is pretty straightforward if us I think is pretty straightforward if you are going to sit down to do some you are going to sit down to do some you are going to sit down to do some work that requires focus and working work that requires focus and working work that requires focus and working memory and cognitive attention and memory and cognitive attention and memory and cognitive attention and especially if it's some visual spatial especially if it's some visual spatial especially if it's some visual spatial control meaning you have to search for control meaning you have to search for control meaning you have to search for things on a page you have to organize things on a page you have to organize things on a page you have to organize things on a page so this would be things on a page so this would be things on a page so this would be writing arithmetic basically writing arithmetic basically writing arithmetic basically cognitive work of any kind 15 minutes of cognitive work of any kind 15 minutes of cognitive work of any kind 15 minutes of moderate exercise done prior to that moderate exercise done prior to that moderate exercise done prior to that work bout could be very beneficial for work bout could be very beneficial for work bout could be very beneficial for you this does not mean that mindfulness you this does not mean that mindfulness you this does not mean that mindfulness meditation would not be of benefit to meditation would not be of benefit to meditation would not be of benefit to you I wouldn't want you to conclude that you I wouldn't want you to conclude that you I wouldn't want you to conclude that but if you had to choose between doing but if you had to choose between doing but if you had to choose between doing 15 minutes of mindfulness meditation and

09:0015 minutes of mindfulness meditation and 15 minutes of mindfulness meditation and doing 15 minutes of moderate exercise doing 15 minutes of moderate exercise doing 15 minutes of moderate exercise prior to a cognitive work bout I would prior to a cognitive work bout I would prior to a cognitive work bout I would say the 15 minutes of moderate exercise say the 15 minutes of moderate exercise say the 15 minutes of moderate exercise would be more valuable at least based on would be more valuable at least based on would be more valuable at least based on the data in this paper in many previous the data in this paper in many previous the data in this paper in many previous podcasts I've talked about the powerful podcasts I've talked about the powerful podcasts I've talked about the powerful effects of doing things like mindfulness effects of doing things like mindfulness effects of doing things like mindfulness meditation and other forms of nsdr meditation and other forms of nsdr meditation and other forms of nsdr non-sleep deep rest so these could be 20 non-sleep deep rest so these could be 20 non-sleep deep rest so these could be 20 minute naps or just lying there quietly minute naps or just lying there quietly minute naps or just lying there quietly with your eyes closed or Yoga Nidra or with your eyes closed or Yoga Nidra or with your eyes closed or Yoga Nidra or nsdr scripts are available on YouTube nsdr scripts are available on YouTube nsdr scripts are available on YouTube and various other places free of cost of and various other places free of cost of and various other places free of cost of any kind you just go to YouTube put in any kind you just go to YouTube put in any kind you just go to YouTube put in nsdr non-sleep depressed nsdr non-sleep depressed nsdr non-sleep depressed those protocols have been shown to be those protocols have been shown to be those protocols have been shown to be very beneficial for enhancing very beneficial for enhancing very beneficial for enhancing neuroplasticity the changes in the brain neuroplasticity the changes in the brain neuroplasticity the changes in the brain and body that encode or shift the neural and body that encode or shift the neural and body that encode or shift the neural circuits that allow for memory to change circuits that allow for memory to change circuits that allow for memory to change that allow for learning to occur after a that allow for learning to occur after a that allow for learning to occur after a learning bout learning bout learning bout what I'm referring to today in this what I'm referring to today in this what I'm referring to today in this particular study is the use of moderate particular study is the use of moderate particular study is the use of moderate exercise in order to increase one's

10:00exercise in order to increase one's exercise in order to increase one's focus and attention in order to trigger focus and attention in order to trigger focus and attention in order to trigger that neuroplasticity so the simple that neuroplasticity so the simple that neuroplasticity so the simple sequence here is sequence here is sequence here is get energetic and alert get energetic and alert get energetic and alert do that prior to the learning bout do that prior to the learning bout do that prior to the learning bout engage in the cognitive work or learning engage in the cognitive work or learning engage in the cognitive work or learning about and then mindfulness meditation about and then mindfulness meditation about and then mindfulness meditation nsdr and so forth should follow and if nsdr and so forth should follow and if nsdr and so forth should follow and if you would like to access this paper and you would like to access this paper and you would like to access this paper and like to look more at the details in the like to look more at the details in the like to look more at the details in the paper we'll be sure to put a link in the paper we'll be sure to put a link in the paper we'll be sure to put a link in the show notes the first author is Legrand show notes the first author is Legrand show notes the first author is Legrand and again the title of this paper is and again the title of this paper is and again the title of this paper is brief aerobic exercise immediately brief aerobic exercise immediately brief aerobic exercise immediately enhances visual potential control and enhances visual potential control and enhances visual potential control and perceptual speed testing the mediating perceptual speed testing the mediating perceptual speed testing the mediating role of feelings of energy and I also role of feelings of energy and I also role of feelings of energy and I also just want to emphasize immediately I just want to emphasize immediately I just want to emphasize immediately I think most people out there are think most people out there are think most people out there are interested in tools and protocols that interested in tools and protocols that interested in tools and protocols that work the first time in that work every work the first time in that work every work the first time in that work every time and indeed I think this protocol time and indeed I think this protocol time and indeed I think this protocol fits that bill I'm pleased to announce fits that bill I'm pleased to announce fits that bill I'm pleased to announce that I'm hosting two Live Events this that I'm hosting two Live Events this that I'm hosting two Live Events this may the first live event will be hosted may the first live event will be hosted may the first live event will be hosted in Seattle Washington on May 17th the in Seattle Washington on May 17th the in Seattle Washington on May 17th the second live event will be hosted in second live event will be hosted in second live event will be hosted in Portland Oregon on May 18th both are Portland Oregon on May 18th both are Portland Oregon on May 18th both are part of a lecture series entitled The

11:00part of a lecture series entitled The part of a lecture series entitled The Brain body contract during which I will Brain body contract during which I will Brain body contract during which I will discuss science and science-based tools discuss science and science-based tools discuss science and science-based tools for mental health physical health and for mental health physical health and for mental health physical health and performance I should point out that performance I should point out that performance I should point out that while some of the material I'll cover while some of the material I'll cover while some of the material I'll cover will overlap with information covered will overlap with information covered will overlap with information covered here on the huberman Lab podcast and on here on the huberman Lab podcast and on here on the huberman Lab podcast and on various social media posts most of the various social media posts most of the various social media posts most of the information I will cover is going to be information I will cover is going to be information I will cover is going to be distinct from information covered on the distinct from information covered on the distinct from information covered on the podcast or elsewhere so once again it's podcast or elsewhere so once again it's podcast or elsewhere so once again it's Seattle on May 17th Portland on May 18th Seattle on May 17th Portland on May 18th Seattle on May 17th Portland on May 18th you can access tickets by going to you can access tickets by going to you can access tickets by going to hubermanlab.com tour and I hope to see hubermanlab.com tour and I hope to see hubermanlab.com tour and I hope to see you there before we begin I'd like to you there before we begin I'd like to you there before we begin I'd like to emphasize that this podcast is separate emphasize that this podcast is separate emphasize that this podcast is separate from my teaching and research roles at from my teaching and research roles at from my teaching and research roles at Stanford it is however part of my desire Stanford it is however part of my desire Stanford it is however part of my desire and effort to bring zero cost to and effort to bring zero cost to and effort to bring zero cost to Consumer information about science and Consumer information about science and Consumer information about science and science related tools to the general science related tools to the general science related tools to the general public in keeping with that theme I'd public in keeping with that theme I'd public in keeping with that theme I'd like to thank the sponsors of today's like to thank the sponsors of today's like to thank the sponsors of today's podcast our first sponsor is athletic podcast our first sponsor is athletic podcast our first sponsor is athletic greens also called ag1 I started taking greens also called ag1 I started taking greens also called ag1 I started taking ag-1 way back in 2012 so I'm delighted ag-1 way back in 2012 so I'm delighted ag-1 way back in 2012 so I'm delighted that they're sponsoring the podcast the that they're sponsoring the podcast the that they're sponsoring the podcast the reason I started taking ag1 and the

12:00reason I started taking ag1 and the reason I started taking ag1 and the reason I still take ag1 once or twice a reason I still take ag1 once or twice a reason I still take ag1 once or twice a day is that it covers my foundational day is that it covers my foundational day is that it covers my foundational vitamin mineral and probiotic needs it vitamin mineral and probiotic needs it vitamin mineral and probiotic needs it also has adaptogens and things like zinc also has adaptogens and things like zinc also has adaptogens and things like zinc for immune system function but the for immune system function but the for immune system function but the probiotics are one of the key features probiotics are one of the key features probiotics are one of the key features in there I've done several podcasts on in there I've done several podcasts on in there I've done several podcasts on the gut microbiome which are these the gut microbiome which are these the gut microbiome which are these trillions of microbiota that live in our trillions of microbiota that live in our trillions of microbiota that live in our digestive tract and that are crucial for digestive tract and that are crucial for digestive tract and that are crucial for our immune system brain function and so our immune system brain function and so our immune system brain function and so on on on one way to enhance our gut microbiome to one way to enhance our gut microbiome to one way to enhance our gut microbiome to ensure that it's healthy is to make sure ensure that it's healthy is to make sure ensure that it's healthy is to make sure that we get the correct probiotics and that we get the correct probiotics and that we get the correct probiotics and athletic greens has the correct athletic greens has the correct athletic greens has the correct prebiotics and probiotics that ensure a prebiotics and probiotics that ensure a prebiotics and probiotics that ensure a healthy gut microbiome if you'd like to healthy gut microbiome if you'd like to healthy gut microbiome if you'd like to try athletic greens you can go to try athletic greens you can go to try athletic greens you can go to athleticgreens.com huberman to claim a athleticgreens.com huberman to claim a athleticgreens.com huberman to claim a special offer they'll give you five free special offer they'll give you five free special offer they'll give you five free travel packs that make it very easy to travel packs that make it very easy to travel packs that make it very easy to mix up athletic greens while you're on mix up athletic greens while you're on mix up athletic greens while you're on the road so in the car and on the plane the road so in the car and on the plane the road so in the car and on the plane I should mention that athletic greens is I should mention that athletic greens is I should mention that athletic greens is delicious I love the way it tastes I mix delicious I love the way it tastes I mix delicious I love the way it tastes I mix mine with some water and a little bit of mine with some water and a little bit of mine with some water and a little bit of lemon or lime juice this special offer lemon or lime juice this special offer lemon or lime juice this special offer is the five free travel packs plus a is the five free travel packs plus a is the five free travel packs plus a year's supply of vitamin d3k2 vitamin D3 year's supply of vitamin d3k2 vitamin D3 year's supply of vitamin d3k2 vitamin D3 has been shown to be important for a

13:00has been shown to be important for a has been shown to be important for a tremendous number of biological tremendous number of biological tremendous number of biological functions many of us who get sunlight functions many of us who get sunlight functions many of us who get sunlight get enough vitamin D3 many of us even if get enough vitamin D3 many of us even if get enough vitamin D3 many of us even if we do get sunlight do not get enough we do get sunlight do not get enough we do get sunlight do not get enough vitamin D3 so the year supply of vitamin vitamin D3 so the year supply of vitamin vitamin D3 so the year supply of vitamin D3 also has K2 which is important for D3 also has K2 which is important for D3 also has K2 which is important for cardiovascular function for calcium cardiovascular function for calcium cardiovascular function for calcium regulation again go to regulation again go to regulation again go to athleticgreens.com huberman to get the athleticgreens.com huberman to get the athleticgreens.com huberman to get the five free travel packs and the year five free travel packs and the year five free travel packs and the year supply of vitamin D3 K2 today's episode supply of vitamin D3 K2 today's episode supply of vitamin D3 K2 today's episode is also brought To Us by Roka Roka makes is also brought To Us by Roka Roka makes is also brought To Us by Roka Roka makes eyeglasses and sunglasses that are of eyeglasses and sunglasses that are of eyeglasses and sunglasses that are of the absolute highest quality the company the absolute highest quality the company the absolute highest quality the company was founded by two All-American swimmers was founded by two All-American swimmers was founded by two All-American swimmers from Stanford and everything about their from Stanford and everything about their from Stanford and everything about their eyeglasses and sunglasses were designed eyeglasses and sunglasses were designed eyeglasses and sunglasses were designed with performance in mind now the glasses with performance in mind now the glasses with performance in mind now the glasses were initially designed for athletic were initially designed for athletic were initially designed for athletic performance meaning they were designed performance meaning they were designed performance meaning they were designed to be worn while cycling or running and to be worn while cycling or running and to be worn while cycling or running and indeed you can wear them while cycling indeed you can wear them while cycling indeed you can wear them while cycling or running if you get sweaty they won't or running if you get sweaty they won't or running if you get sweaty they won't slip off your face they're very slip off your face they're very slip off your face they're very lightweight in fact you hardly ever lightweight in fact you hardly ever lightweight in fact you hardly ever remember that they're on your face at remember that they're on your face at remember that they're on your face at least I can't remember that they're on least I can't remember that they're on least I can't remember that they're on my face I wear the sunglasses when I my face I wear the sunglasses when I my face I wear the sunglasses when I drive I wear readers at night but drive I wear readers at night but drive I wear readers at night but they're not just for athletic they're not just for athletic they're not just for athletic performance they have a terrific performance they have a terrific performance they have a terrific aesthetic so you could wear them to the aesthetic so you could wear them to the

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15:00the dusk mattress dusk because I wanted the dusk mattress dusk because I wanted a mattress that wasn't too firm nor too a mattress that wasn't too firm nor too a mattress that wasn't too firm nor too soft and I've been sleeping on that soft and I've been sleeping on that soft and I've been sleeping on that mattress for over a year now it's the mattress for over a year now it's the mattress for over a year now it's the best sleep I've ever had so if you're best sleep I've ever had so if you're best sleep I've ever had so if you're interested in upgrading your mattress go interested in upgrading your mattress go interested in upgrading your mattress go to helixsleep.com huberman take their to helixsleep.com huberman take their to helixsleep.com huberman take their two minute sleep quiz and they'll match two minute sleep quiz and they'll match two minute sleep quiz and they'll match you to a customized mattress and you'll you to a customized mattress and you'll you to a customized mattress and you'll get up to 200 off any mattress order and get up to 200 off any mattress order and get up to 200 off any mattress order and two free pillows they have a 10 year two free pillows they have a 10 year two free pillows they have a 10 year warranty and you get to try the mattress warranty and you get to try the mattress warranty and you get to try the mattress out for 100 nights risk-free they'll out for 100 nights risk-free they'll out for 100 nights risk-free they'll even pick it up for you if you don't even pick it up for you if you don't even pick it up for you if you don't like it although I think you will like like it although I think you will like like it although I think you will like it I certainly love mine again if you're it I certainly love mine again if you're it I certainly love mine again if you're interested go to helixsleep.com huberman interested go to helixsleep.com huberman interested go to helixsleep.com huberman to get up to 200 off your mattress order to get up to 200 off your mattress order to get up to 200 off your mattress order and two free pillows okay let's talk and two free pillows okay let's talk and two free pillows okay let's talk about the use of cold for health and about the use of cold for health and about the use of cold for health and performance performance performance confess I love this topic because it confess I love this topic because it confess I love this topic because it takes me back to my undergraduate years takes me back to my undergraduate years takes me back to my undergraduate years when I worked in a laboratory studying when I worked in a laboratory studying when I worked in a laboratory studying cold physiology its effects on the brain cold physiology its effects on the brain cold physiology its effects on the brain and its effects on the body and over the and its effects on the body and over the and its effects on the body and over the years I've always kept track of the years I've always kept track of the years I've always kept track of the literature in this area and indeed there literature in this area and indeed there literature in this area and indeed there have been some tremendous discoveries have been some tremendous discoveries have been some tremendous discoveries both in animal models so in rodents like

16:00both in animal models so in rodents like both in animal models so in rodents like mice and rats but also in humans and mice and rats but also in humans and mice and rats but also in humans and today we're going to talk about both today we're going to talk about both today we're going to talk about both categories of studies and I will be categories of studies and I will be categories of studies and I will be careful to point out when discoveries careful to point out when discoveries careful to point out when discoveries were made in animal models and when they were made in animal models and when they were made in animal models and when they were made in humans were made in humans were made in humans key point when thinking about the use of key point when thinking about the use of key point when thinking about the use of cold as a tool and the key point is that cold as a tool and the key point is that cold as a tool and the key point is that you have a baseline level of temperature you have a baseline level of temperature you have a baseline level of temperature that is varying changing across the that is varying changing across the that is varying changing across the 24-hour cycle so any use of deliberate 24-hour cycle so any use of deliberate 24-hour cycle so any use of deliberate cold exposure is going to be cold exposure is going to be cold exposure is going to be superimposed on that Rhythm that superimposed on that Rhythm that superimposed on that Rhythm that circadian rhythm meaning that 24-hour circadian rhythm meaning that 24-hour circadian rhythm meaning that 24-hour rhythm rhythm rhythm the basic Contour of your circadian the basic Contour of your circadian the basic Contour of your circadian rhythm in temperature is that rhythm in temperature is that rhythm in temperature is that approximately two hours before the time approximately two hours before the time approximately two hours before the time you wake up is your so-called you wake up is your so-called you wake up is your so-called temperature minimum so your temperature temperature minimum so your temperature temperature minimum so your temperature minimum is a time within the 24 hour minimum is a time within the 24 hour minimum is a time within the 24 hour cycle when your body temperature is at cycle when your body temperature is at cycle when your body temperature is at its lowest okay so if you normally wake its lowest okay so if you normally wake

17:00its lowest okay so if you normally wake up around 6 a.m your temperature minimum up around 6 a.m your temperature minimum up around 6 a.m your temperature minimum is probably about 4 AM if you normally is probably about 4 AM if you normally is probably about 4 AM if you normally wake up at about 7 A.M your temperature wake up at about 7 A.M your temperature wake up at about 7 A.M your temperature minimum is probably about 5 a.m it's not minimum is probably about 5 a.m it's not minimum is probably about 5 a.m it's not exactly two hours before your wake-up exactly two hours before your wake-up exactly two hours before your wake-up time it's approximately two hours before time it's approximately two hours before time it's approximately two hours before your wake up time now your wake up time now your wake up time now as you go from your temperature minimum as you go from your temperature minimum as you go from your temperature minimum to the time in which you're going to to the time in which you're going to to the time in which you're going to awake your temperature is rising awake your temperature is rising awake your temperature is rising slightly and then at the point where you slightly and then at the point where you slightly and then at the point where you wake up wake up wake up your temperature starts to go up more your temperature starts to go up more your temperature starts to go up more sharply and will continue to go up into sharply and will continue to go up into sharply and will continue to go up into the early and sometimes even into the the early and sometimes even into the the early and sometimes even into the late afternoon and then sometime in the late afternoon and then sometime in the late afternoon and then sometime in the late afternoon and evening your late afternoon and evening your late afternoon and evening your temperature will start to decline temperature will start to decline temperature will start to decline and indeed as you approach sleep your and indeed as you approach sleep your and indeed as you approach sleep your body temperature will drop by anywhere body temperature will drop by anywhere body temperature will drop by anywhere from one to three degrees and in fact from one to three degrees and in fact from one to three degrees and in fact that decrease in core body temperature that decrease in core body temperature that decrease in core body temperature is important if not essential for is important if not essential for is important if not essential for getting into and staying in deep Sleep getting into and staying in deep Sleep getting into and staying in deep Sleep okay so temperature rises with waking

18:00okay so temperature rises with waking okay so temperature rises with waking that's easy to remember it tends to that's easy to remember it tends to that's easy to remember it tends to continue to rise throughout the day and continue to rise throughout the day and continue to rise throughout the day and in the late afternoon and evening your in the late afternoon and evening your in the late afternoon and evening your temperature will start to go down and temperature will start to go down and temperature will start to go down and the drop in temperature actually helps the drop in temperature actually helps the drop in temperature actually helps you access sleep that background or what you access sleep that background or what you access sleep that background or what we call Baseline circadian rhythm in we call Baseline circadian rhythm in we call Baseline circadian rhythm in core body temperature is important to core body temperature is important to core body temperature is important to remember because it helps us frame both remember because it helps us frame both remember because it helps us frame both the effects of deliberate cold exposure the effects of deliberate cold exposure the effects of deliberate cold exposure and helps us and helps us and helps us frame when you might want to use frame when you might want to use frame when you might want to use deliberate cold exposure in order to deliberate cold exposure in order to deliberate cold exposure in order to access specific States it also points to access specific States it also points to access specific States it also points to times within the 24 hour cycle when you times within the 24 hour cycle when you times within the 24 hour cycle when you might want to avoid using deliberate might want to avoid using deliberate might want to avoid using deliberate cold exposure if your primary goal is to cold exposure if your primary goal is to cold exposure if your primary goal is to get to sleep okay so that's the get to sleep okay so that's the get to sleep okay so that's the Circadian rhythm in temperature now I Circadian rhythm in temperature now I Circadian rhythm in temperature now I just briefly want to touch on thermal just briefly want to touch on thermal just briefly want to touch on thermal regulation at the level of the body and regulation at the level of the body and regulation at the level of the body and the brain and this will be very the brain and this will be very the brain and this will be very surprising to many of you surprising to many of you surprising to many of you let's do what's called a gedonkan let's do what's called a gedonkan let's do what's called a gedonkan experiment which is a thought experiment experiment which is a thought experiment experiment which is a thought experiment let's say I send you out into the desert

19:00let's say I send you out into the desert let's say I send you out into the desert heat for a jog or a run and it's very heat for a jog or a run and it's very heat for a jog or a run and it's very hot outside you know 102 degrees or 103 hot outside you know 102 degrees or 103 hot outside you know 102 degrees or 103 degrees degrees degrees and you start to move you start to sweat and you start to move you start to sweat and you start to move you start to sweat and of course your core body temperature and of course your core body temperature and of course your core body temperature goes up now then I offer you a cold goes up now then I offer you a cold goes up now then I offer you a cold towel maybe a really really cold towel towel maybe a really really cold towel towel maybe a really really cold towel and this towel is saturated with water and this towel is saturated with water and this towel is saturated with water so you can actually squeeze the water so you can actually squeeze the water so you can actually squeeze the water out of that and cool your body off and out of that and cool your body off and out of that and cool your body off and our godonkan experiment is for me to say our godonkan experiment is for me to say our godonkan experiment is for me to say okay where are you going to place the okay where are you going to place the okay where are you going to place the towel how are you going to cool yourself towel how are you going to cool yourself towel how are you going to cool yourself off and I'm guessing that most of you off and I'm guessing that most of you off and I'm guessing that most of you would think that the best way to cool would think that the best way to cool would think that the best way to cool yourself off would be to drape that yourself off would be to drape that yourself off would be to drape that towel over your head maybe your neck towel over your head maybe your neck towel over your head maybe your neck over your torso that it would feel over your torso that it would feel over your torso that it would feel really really good and they would cool really really good and they would cool really really good and they would cool you off you off you off well that's exactly the wrong approach well that's exactly the wrong approach well that's exactly the wrong approach if you want to cool off and in fact if if you want to cool off and in fact if if you want to cool off and in fact if you were to use that approach your body you were to use that approach your body you were to use that approach your body temperature would continue to increase temperature would continue to increase temperature would continue to increase even more even more even more yes even more than had you not placed yes even more than had you not placed yes even more than had you not placed that cold towel on your head or your

20:00that cold towel on your head or your that cold towel on your head or your torso and here is why torso and here is why torso and here is why thermal regulation meaning your brain thermal regulation meaning your brain thermal regulation meaning your brain and body's ability to regulate your and body's ability to regulate your and body's ability to regulate your internal core temperature internal core temperature internal core temperature is somewhat like a thermostat and that is somewhat like a thermostat and that is somewhat like a thermostat and that thermostat resides in your brain so if thermostat resides in your brain so if thermostat resides in your brain so if you think about the thermostat in your you think about the thermostat in your you think about the thermostat in your home or apartment home or apartment home or apartment if it's too warm in your home or if it's too warm in your home or if it's too warm in your home or apartment apartment apartment and you were to take a bag of ice and to and you were to take a bag of ice and to and you were to take a bag of ice and to put it on that thermostat put it on that thermostat put it on that thermostat what would the thermostat do it would what would the thermostat do it would what would the thermostat do it would register the environment as artificially register the environment as artificially register the environment as artificially cool right it would think that the cool right it would think that the cool right it would think that the environment was actually much colder environment was actually much colder environment was actually much colder than it is and so as a consequence it than it is and so as a consequence it than it is and so as a consequence it would trigger a mechanism to further would trigger a mechanism to further would trigger a mechanism to further increase the temperature in the room and increase the temperature in the room and increase the temperature in the room and you have such a thermostat as well it's you have such a thermostat as well it's you have such a thermostat as well it's called the medial pre-optic area of the called the medial pre-optic area of the called the medial pre-optic area of the hypothalamus the hypothalamus is a small hypothalamus the hypothalamus is a small hypothalamus the hypothalamus is a small region of brain tissue about over the region of brain tissue about over the region of brain tissue about over the roof of your mouth and a little bit in roof of your mouth and a little bit in roof of your mouth and a little bit in front of that so it's uh basically right front of that so it's uh basically right front of that so it's uh basically right behind your nose and over the roof of behind your nose and over the roof of behind your nose and over the roof of your mouth and it's a collection of

21:00your mouth and it's a collection of your mouth and it's a collection of neurons those neurons have a lot of neurons those neurons have a lot of neurons those neurons have a lot of different functions that include things different functions that include things different functions that include things like the control of aggression the like the control of aggression the like the control of aggression the control of sex Behavior the control of control of sex Behavior the control of control of sex Behavior the control of temperature regulation and so on the temperature regulation and so on the temperature regulation and so on the medial pre-optic area medial pre-optic area medial pre-optic area has connections with the rest of the has connections with the rest of the has connections with the rest of the brain or areas within the brain I should brain or areas within the brain I should brain or areas within the brain I should say and with many areas within the body say and with many areas within the body say and with many areas within the body it receives input from receptors in our it receives input from receptors in our it receives input from receptors in our skin and inside our body that register skin and inside our body that register skin and inside our body that register temperature and it acts as a thermostat temperature and it acts as a thermostat temperature and it acts as a thermostat so if the surface of your body is made so if the surface of your body is made so if the surface of your body is made cool your cool your cool your medial pre-optic area will send signals medial pre-optic area will send signals medial pre-optic area will send signals by way of hormones and by way of by way of hormones and by way of by way of hormones and by way of chemicals that will serve to heat your chemicals that will serve to heat your chemicals that will serve to heat your body up body up body up so what this means is that if you want so what this means is that if you want so what this means is that if you want to cool down the last thing you want to to cool down the last thing you want to to cool down the last thing you want to do is to bring a cold surface of any do is to bring a cold surface of any do is to bring a cold surface of any kind towel or splashing water to the kind towel or splashing water to the kind towel or splashing water to the majority of your body surface majority of your body surface majority of your body surface I might be very very surprising to you I might be very very surprising to you I might be very very surprising to you and you might say wait if I want to cool and you might say wait if I want to cool and you might say wait if I want to cool down I should jump into a cold lake or

22:00down I should jump into a cold lake or down I should jump into a cold lake or something of that sort that's a something of that sort that's a something of that sort that's a different thing altogether different thing altogether different thing altogether what I'll tell you and we'll get into what I'll tell you and we'll get into what I'll tell you and we'll get into this in more depth later is that if you this in more depth later is that if you this in more depth later is that if you really want to cool down quickly and really want to cool down quickly and really want to cool down quickly and efficiently you should leverage efficiently you should leverage efficiently you should leverage particular portals meaning particular particular portals meaning particular particular portals meaning particular sites on your body where heat can leave sites on your body where heat can leave sites on your body where heat can leave your body more readily and where cooling your body more readily and where cooling your body more readily and where cooling can have a dramatic and fast impact on can have a dramatic and fast impact on can have a dramatic and fast impact on your core body temperature can even save your core body temperature can even save your core body temperature can even save your life if you're going hyperthermic your life if you're going hyperthermic your life if you're going hyperthermic we're going to talk more about the we're going to talk more about the we're going to talk more about the specific protocols to reduce core body specific protocols to reduce core body specific protocols to reduce core body temperature for sake of performance and temperature for sake of performance and temperature for sake of performance and avoiding hyperthermia later in the avoiding hyperthermia later in the avoiding hyperthermia later in the episode hyperthermia of course is a very episode hyperthermia of course is a very episode hyperthermia of course is a very very dangerous situation because while very dangerous situation because while very dangerous situation because while your body can drop in core temperature your body can drop in core temperature your body can drop in core temperature somewhat and still be safe you can't somewhat and still be safe you can't somewhat and still be safe you can't really increase your body temperature really increase your body temperature really increase your body temperature that much before your brain starts to that much before your brain starts to that much before your brain starts to cook and other organs start to cook and cook and other organs start to cook and cook and other organs start to cook and by cook I mean the cells actually start by cook I mean the cells actually start by cook I mean the cells actually start to die so you have to be very very to die so you have to be very very to die so you have to be very very careful with the use of heat heat stroke careful with the use of heat heat stroke careful with the use of heat heat stroke is no joke people die from heat stroke is no joke people die from heat stroke is no joke people die from heat stroke all the time you really want to avoid all the time you really want to avoid all the time you really want to avoid that

23:00that that one way to avoid that one way to avoid that one way to avoid that is to cool the appropriate surfaces of is to cool the appropriate surfaces of is to cool the appropriate surfaces of your body and the appropriate surfaces your body and the appropriate surfaces your body and the appropriate surfaces in this case are the upper cheeks or the in this case are the upper cheeks or the in this case are the upper cheeks or the I would say the upper half of the face I would say the upper half of the face I would say the upper half of the face the palms of your hands and the bottoms the palms of your hands and the bottoms the palms of your hands and the bottoms of your feet I've talked about this on of your feet I've talked about this on of your feet I've talked about this on the podcast before and in the guest the podcast before and in the guest the podcast before and in the guest episode with Dr Craig Heller my episode with Dr Craig Heller my episode with Dr Craig Heller my colleague in the biology department at colleague in the biology department at colleague in the biology department at Stanford but just very briefly these Stanford but just very briefly these Stanford but just very briefly these surfaces the upper half of the face the surfaces the upper half of the face the surfaces the upper half of the face the palms of the hands and the bottoms of palms of the hands and the bottoms of palms of the hands and the bottoms of the feet are what we call glaborous skin the feet are what we call glaborous skin the feet are what we call glaborous skin surfaces GLA b-r-o-u-s collaborous and surfaces GLA b-r-o-u-s collaborous and surfaces GLA b-r-o-u-s collaborous and those surfaces are unique in that just those surfaces are unique in that just those surfaces are unique in that just below them the vasculature is different below them the vasculature is different below them the vasculature is different than elsewhere in the body normally the than elsewhere in the body normally the than elsewhere in the body normally the passage of blood goes from arteries to passage of blood goes from arteries to passage of blood goes from arteries to capillaries to veins but just beneath capillaries to veins but just beneath capillaries to veins but just beneath the glaborous skin on the bottoms of the the glaborous skin on the bottoms of the the glaborous skin on the bottoms of the feet the hands in the upper half of the feet the hands in the upper half of the feet the hands in the upper half of the face you have what are called face you have what are called face you have what are called arteriovenous ostomoses These are arteriovenous ostomoses These are arteriovenous ostomoses These are portals of blood that go directly from

24:00portals of blood that go directly from portals of blood that go directly from arteries to veins and in doing so allow arteries to veins and in doing so allow arteries to veins and in doing so allow the body to dump heat more readily more the body to dump heat more readily more the body to dump heat more readily more quickly quickly quickly so as it turns out that if you are to so as it turns out that if you are to so as it turns out that if you are to cool the palms of the hands the bottoms cool the palms of the hands the bottoms cool the palms of the hands the bottoms of the feet and the upper half of the of the feet and the upper half of the of the feet and the upper half of the face you can more efficiently reduce face you can more efficiently reduce face you can more efficiently reduce core body temperature for sake of core body temperature for sake of core body temperature for sake of offsetting hyperthermia and for offsetting hyperthermia and for offsetting hyperthermia and for improving athletic performance and maybe improving athletic performance and maybe improving athletic performance and maybe even cognitive performance so we will even cognitive performance so we will even cognitive performance so we will return to the specific protocols for return to the specific protocols for return to the specific protocols for doing that later in the episode I'll doing that later in the episode I'll doing that later in the episode I'll give you a lot of details about how to give you a lot of details about how to give you a lot of details about how to do that how to do that without the use do that how to do that without the use do that how to do that without the use of any fancy or expensive technology of any fancy or expensive technology of any fancy or expensive technology there are some technologies that are now there are some technologies that are now there are some technologies that are now commercially available for instance the commercially available for instance the commercially available for instance the so-called cool mitt that will allow you so-called cool mitt that will allow you so-called cool mitt that will allow you to do that with maximum efficiency but to do that with maximum efficiency but to do that with maximum efficiency but I'll also give you some at-home methods I'll also give you some at-home methods I'll also give you some at-home methods to do this either in the gym or on runs to do this either in the gym or on runs to do this either in the gym or on runs or for sake of cognitive work okay so or for sake of cognitive work okay so or for sake of cognitive work okay so the two key themes again are understand the two key themes again are understand the two key themes again are understand that Baseline circadian rhythm in that Baseline circadian rhythm in that Baseline circadian rhythm in temperature and understand that the best temperature and understand that the best temperature and understand that the best way to cool the body is going to be by

25:00way to cool the body is going to be by way to cool the body is going to be by making sure that something cold contacts making sure that something cold contacts making sure that something cold contacts the bottoms of your feet the palms of the bottoms of your feet the palms of the bottoms of your feet the palms of your hands and the upper half of the your hands and the upper half of the your hands and the upper half of the face ideally all three if your goal is face ideally all three if your goal is face ideally all three if your goal is to lower core body temperature quickly to lower core body temperature quickly to lower core body temperature quickly and again just cooling off the back your and again just cooling off the back your and again just cooling off the back your neck or the top of your head or your neck or the top of your head or your neck or the top of your head or your torso with a towel is going to be the torso with a towel is going to be the torso with a towel is going to be the least efficient way to lower core body least efficient way to lower core body least efficient way to lower core body temperature and might even increase body temperature and might even increase body temperature and might even increase body temperature under certain conditions temperature under certain conditions temperature under certain conditions okay with those two points in mind we okay with those two points in mind we okay with those two points in mind we can start to think about directed can start to think about directed can start to think about directed deliberate cold exposure protocols and deliberate cold exposure protocols and deliberate cold exposure protocols and there are a number of different reasons there are a number of different reasons there are a number of different reasons to use deliberate cold exposure and I to use deliberate cold exposure and I to use deliberate cold exposure and I want to separate those out for you want to separate those out for you want to separate those out for you there are cold protocols that have been there are cold protocols that have been there are cold protocols that have been tested in peer-reviewed studies that are tested in peer-reviewed studies that are tested in peer-reviewed studies that are designed to improve mental performance designed to improve mental performance designed to improve mental performance they are designed to improve things like they are designed to improve things like they are designed to improve things like resilience or your grittiness or your resilience or your grittiness or your resilience or your grittiness or your ability to move through challenge or to ability to move through challenge or to ability to move through challenge or to regulate your mind and your internal regulate your mind and your internal regulate your mind and your internal State under conditions of stress and we State under conditions of stress and we State under conditions of stress and we can Define stress very specifically as can Define stress very specifically as can Define stress very specifically as times when adrenaline also called

26:00times when adrenaline also called times when adrenaline also called epinephrine epinephrine epinephrine and or norepinephrine also called and or norepinephrine also called and or norepinephrine also called noradrenaline are elevated in your body noradrenaline are elevated in your body noradrenaline are elevated in your body forgive me for the noradrenaline forgive me for the noradrenaline forgive me for the noradrenaline norepinephrine adrenaline epinephrine norepinephrine adrenaline epinephrine norepinephrine adrenaline epinephrine nomenclature I didn't make that up turns nomenclature I didn't make that up turns nomenclature I didn't make that up turns out that every once in a while out that every once in a while out that every once in a while scientists disagree imagine that and scientists disagree imagine that and scientists disagree imagine that and you'll get multiple scientists naming you'll get multiple scientists naming you'll get multiple scientists naming the same molecule different things okay the same molecule different things okay the same molecule different things okay so epinephrine and adrenaline are the so epinephrine and adrenaline are the so epinephrine and adrenaline are the same thing I will use them same thing I will use them same thing I will use them interchangeably norepinephrine and interchangeably norepinephrine and interchangeably norepinephrine and noradrenaline are the same thing I will noradrenaline are the same thing I will noradrenaline are the same thing I will use those terms interchangeably use those terms interchangeably use those terms interchangeably noradrenaline and adrenaline are often noradrenaline and adrenaline are often noradrenaline and adrenaline are often co-released in the brain and body so co-released in the brain and body so co-released in the brain and body so they work as kind of a pair to increase they work as kind of a pair to increase they work as kind of a pair to increase our level of agitation our level of our level of agitation our level of our level of agitation our level of focus and our desire and our ability to focus and our desire and our ability to focus and our desire and our ability to move they are often co-released from move they are often co-released from move they are often co-released from different sites in the brain and body different sites in the brain and body different sites in the brain and body with dopamine a molecule that is with dopamine a molecule that is with dopamine a molecule that is commonly misunderstood as the molecule commonly misunderstood as the molecule commonly misunderstood as the molecule of pleasure but is actually the molecule of pleasure but is actually the molecule of pleasure but is actually the molecule of motivation reward and pursuit so

27:00of motivation reward and pursuit so of motivation reward and pursuit so dopamine norepinephrine and dopamine norepinephrine and dopamine norepinephrine and noradrenaline tend to be released noradrenaline tend to be released noradrenaline tend to be released together under certain conditions and together under certain conditions and together under certain conditions and today you will learn how deliberate cold today you will learn how deliberate cold today you will learn how deliberate cold exposure can be used to cause increases exposure can be used to cause increases exposure can be used to cause increases in the release of several if not all of in the release of several if not all of in the release of several if not all of these in ways that can improve your these in ways that can improve your these in ways that can improve your levels of attention and your mood but levels of attention and your mood but levels of attention and your mood but the key point is that your mental state the key point is that your mental state the key point is that your mental state is shifted when you are exposed to is shifted when you are exposed to is shifted when you are exposed to certain forms of cold and many people certain forms of cold and many people certain forms of cold and many people use deliberate cold exposure use deliberate cold exposure use deliberate cold exposure specifically to shift their body State specifically to shift their body State specifically to shift their body State as a way to train their mental state so as a way to train their mental state so as a way to train their mental state so that they can better cope with stress in that they can better cope with stress in that they can better cope with stress in real life and by real life I mean when real life and by real life I mean when real life and by real life I mean when life presents stressful events and I life presents stressful events and I life presents stressful events and I will give you specific protocols as to will give you specific protocols as to will give you specific protocols as to how you can do that in other words how how you can do that in other words how how you can do that in other words how you can become more resilient through you can become more resilient through you can become more resilient through the use of deliberate cold exposure now the use of deliberate cold exposure now the use of deliberate cold exposure now because of the ways in which deliberate because of the ways in which deliberate because of the ways in which deliberate cold exposure can increase this category cold exposure can increase this category cold exposure can increase this category of chemicals called the catecholamines of chemicals called the catecholamines of chemicals called the catecholamines that includes dopamine norepinephrine that includes dopamine norepinephrine that includes dopamine norepinephrine and epinephrine

28:00and epinephrine and epinephrine it can also be used to elevate mood for it can also be used to elevate mood for it can also be used to elevate mood for long periods of time and I'm going to long periods of time and I'm going to long periods of time and I'm going to discuss a specific protocol that has discuss a specific protocol that has discuss a specific protocol that has been shown to increase these chemicals been shown to increase these chemicals been shown to increase these chemicals anywhere from 2.5 x to 250 percent to as anywhere from 2.5 x to 250 percent to as anywhere from 2.5 x to 250 percent to as high as 500 percent high as 500 percent high as 500 percent five times over Baseline now you might five times over Baseline now you might five times over Baseline now you might be asking whether or not it's a good be asking whether or not it's a good be asking whether or not it's a good thing to raise chemicals like thing to raise chemicals like thing to raise chemicals like norepinephrine and dopamine to such a norepinephrine and dopamine to such a norepinephrine and dopamine to such a great degree great degree great degree whether or not that's healthy for us whether or not that's healthy for us whether or not that's healthy for us whether or not they can harm us but it whether or not they can harm us but it whether or not they can harm us but it turns out that these elevations in turns out that these elevations in turns out that these elevations in norepinephrine and dopamine are very norepinephrine and dopamine are very norepinephrine and dopamine are very long lasting in ways that people report long lasting in ways that people report long lasting in ways that people report feeling feeling feeling vast improvements in mood and vast vast improvements in mood and vast vast improvements in mood and vast improvements in levels of cognitive improvements in levels of cognitive improvements in levels of cognitive attention and energy so by my read of attention and energy so by my read of attention and energy so by my read of the literature these seem to be healthy the literature these seem to be healthy the literature these seem to be healthy increases in our Baseline levels of increases in our Baseline levels of increases in our Baseline levels of these chemicals in ways that can really these chemicals in ways that can really these chemicals in ways that can really support us so I'll give you a protocol support us so I'll give you a protocol support us so I'll give you a protocol for that for that for that now those are some of the Mental effects

29:00now those are some of the Mental effects now those are some of the Mental effects of deliberate cold exposure but of deliberate cold exposure but of deliberate cold exposure but deliberate cold exposure has also been deliberate cold exposure has also been deliberate cold exposure has also been studied in animal models and in humans studied in animal models and in humans studied in animal models and in humans in the context of increasing metabolism in the context of increasing metabolism in the context of increasing metabolism even in converting certain fat cells even in converting certain fat cells even in converting certain fat cells that we call white fat cells which are that we call white fat cells which are that we call white fat cells which are the ones where energy is stored the ones the ones where energy is stored the ones the ones where energy is stored the ones that we typically think of as kind of that we typically think of as kind of that we typically think of as kind of blubbery fat blubbery fat blubbery fat to beige or brown fat which is to beige or brown fat which is to beige or brown fat which is thermogenic fat meaning that it can thermogenic fat meaning that it can thermogenic fat meaning that it can increase core body temperature and increase core body temperature and increase core body temperature and serves as kind of the Furnace by which serves as kind of the Furnace by which serves as kind of the Furnace by which we increase our core metabolism we increase our core metabolism we increase our core metabolism so with a very broad stroke I can say so with a very broad stroke I can say so with a very broad stroke I can say that white fat is generally the kind of that white fat is generally the kind of that white fat is generally the kind of fat that people want less of and beige fat that people want less of and beige fat that people want less of and beige fat and brown fat is generally the kind fat and brown fat is generally the kind fat and brown fat is generally the kind of fat that if you're going to have fat of fat that if you're going to have fat of fat that if you're going to have fat cells and you certainly need fat cells cells and you certainly need fat cells cells and you certainly need fat cells that you want more of they are that you want more of they are that you want more of they are thermogenic they help you stay lean they thermogenic they help you stay lean they thermogenic they help you stay lean they actually serve as a reservoir for actually serve as a reservoir for actually serve as a reservoir for heating your body up if you're ever heating your body up if you're ever heating your body up if you're ever confronted with a cold challenge so confronted with a cold challenge so confronted with a cold challenge so we're going to talk about how to use we're going to talk about how to use we're going to talk about how to use cold for metabolism as well and of cold for metabolism as well and of cold for metabolism as well and of course people are using deliberate cold course people are using deliberate cold course people are using deliberate cold exposure to reduce inflammation post exposure to reduce inflammation post exposure to reduce inflammation post exercise to reduce inflammation exercise to reduce inflammation exercise to reduce inflammation generally

30:00generally generally and people are also using cold to and people are also using cold to and people are also using cold to enhance performance in the context of enhance performance in the context of enhance performance in the context of strength training in the context of strength training in the context of strength training in the context of endurance training and we'll talk about endurance training and we'll talk about endurance training and we'll talk about those data as well but where I'd like to those data as well but where I'd like to those data as well but where I'd like to start is with mental performance and I'd start is with mental performance and I'd start is with mental performance and I'd like to detail what happens when we like to detail what happens when we like to detail what happens when we deliberately expose ourselves to cold deliberately expose ourselves to cold deliberately expose ourselves to cold it's key to point out the word it's key to point out the word it's key to point out the word deliberate deliberate deliberate if I don't say otherwise then throughout if I don't say otherwise then throughout if I don't say otherwise then throughout this episode if I say cold exposure I this episode if I say cold exposure I this episode if I say cold exposure I mean deliberate cold exposure and the mean deliberate cold exposure and the mean deliberate cold exposure and the reason I point that out is that as my reason I point that out is that as my reason I point that out is that as my colleague David Spiegel in the colleague David Spiegel in the colleague David Spiegel in the department of Psychiatry at Stanford department of Psychiatry at Stanford department of Psychiatry at Stanford says it's not just about the state that says it's not just about the state that says it's not just about the state that we are in it's about the state that we we are in it's about the state that we we are in it's about the state that we are in and whether or not we had are in and whether or not we had are in and whether or not we had anything to do with placing ourselves anything to do with placing ourselves anything to do with placing ourselves into that state and whether or not we into that state and whether or not we into that state and whether or not we did that on purpose or not and what he did that on purpose or not and what he did that on purpose or not and what he really means by that statement is that really means by that statement is that really means by that statement is that there are important effects of what we there are important effects of what we there are important effects of what we call mindset mindset was a topic call mindset mindset was a topic call mindset mindset was a topic discussed in the guest episode with Ali discussed in the guest episode with Ali discussed in the guest episode with Ali Crum some weeks ago if you haven't seen Crum some weeks ago if you haven't seen Crum some weeks ago if you haven't seen that episode I highly recommend it and that episode I highly recommend it and that episode I highly recommend it and the science of mindset tells us that if

31:00the science of mindset tells us that if the science of mindset tells us that if we are doing something deliberately and we are doing something deliberately and we are doing something deliberately and we believe that it's going to be good we believe that it's going to be good we believe that it's going to be good for us it actually can lead to a for us it actually can lead to a for us it actually can lead to a different set of physiological effects different set of physiological effects different set of physiological effects then if something is happening to us then if something is happening to us then if something is happening to us against our will or without our control against our will or without our control against our will or without our control now this is different than Placebo now this is different than Placebo now this is different than Placebo effects Placebo effects are distinct effects Placebo effects are distinct effects Placebo effects are distinct from mindset effects if you want to from mindset effects if you want to from mindset effects if you want to learn more about the distinction please learn more about the distinction please learn more about the distinction please see the episode with Ali Crum but again see the episode with Ali Crum but again see the episode with Ali Crum but again when I talk about cold exposure in this when I talk about cold exposure in this when I talk about cold exposure in this episode I'm talking about deliberate episode I'm talking about deliberate episode I'm talking about deliberate cold exposure meaning that you are cold exposure meaning that you are cold exposure meaning that you are placing yourself into a cold environment placing yourself into a cold environment placing yourself into a cold environment on purpose in order to extract a on purpose in order to extract a on purpose in order to extract a particular set of benefits particular set of benefits particular set of benefits when we talk about deliberate cold when we talk about deliberate cold when we talk about deliberate cold exposure almost always that means exposure almost always that means exposure almost always that means getting uncomfortable and one of the getting uncomfortable and one of the getting uncomfortable and one of the most common questions I get when most common questions I get when most common questions I get when discussing the use of cold for sake of discussing the use of cold for sake of discussing the use of cold for sake of mental or physical performance mental or physical performance mental or physical performance metabolism Etc is how cold should it be metabolism Etc is how cold should it be metabolism Etc is how cold should it be how cold should the water be how cold how cold should the water be how cold how cold should the water be how cold should the environment be should the environment be should the environment be and I just will tell you now and I'm

32:00and I just will tell you now and I'm and I just will tell you now and I'm going to say this again and again going to say this again and again going to say this again and again throughout the episode because it will throughout the episode because it will throughout the episode because it will continue to be true throughout the continue to be true throughout the continue to be true throughout the episode and long after the episode is episode and long after the episode is episode and long after the episode is over over over how cold depends on your cold tolerance how cold depends on your cold tolerance how cold depends on your cold tolerance your core metabolism and a number of your core metabolism and a number of your core metabolism and a number of other features that there is simply no other features that there is simply no other features that there is simply no way I could know or have access to so I way I could know or have access to so I way I could know or have access to so I would like you to use this rule of thumb would like you to use this rule of thumb would like you to use this rule of thumb if you are using deliberate cold if you are using deliberate cold if you are using deliberate cold exposure exposure exposure the environment that you place yourself the environment that you place yourself the environment that you place yourself into should place your mind into a state into should place your mind into a state into should place your mind into a state of whoa I would really like to get out of whoa I would really like to get out of whoa I would really like to get out of this environment but I can stay in of this environment but I can stay in of this environment but I can stay in safely okay now that might seem a little safely okay now that might seem a little safely okay now that might seem a little bit arbitrary but let's say you were to bit arbitrary but let's say you were to bit arbitrary but let's say you were to get into a warm shower and it would feel get into a warm shower and it would feel get into a warm shower and it would feel really really nice and you were to start really really nice and you were to start really really nice and you were to start turning down the warm and turning up the turning down the warm and turning up the turning down the warm and turning up the cold there would be some Threshold at cold there would be some Threshold at cold there would be some Threshold at which it would feel uncomfortable to you which it would feel uncomfortable to you which it would feel uncomfortable to you and if you were to continue to make a and if you were to continue to make a and if you were to continue to make a little bit colder than that you would little bit colder than that you would little bit colder than that you would really want to get out of the shower but really want to get out of the shower but really want to get out of the shower but you were confident that you could stay you were confident that you could stay you were confident that you could stay in without risking your health right

33:00in without risking your health right in without risking your health right without risking a heart attack now without risking a heart attack now without risking a heart attack now that's very different than jumping into that's very different than jumping into that's very different than jumping into a very very cold lake or you know I've a very very cold lake or you know I've a very very cold lake or you know I've seen these images of people that will seen these images of people that will seen these images of people that will cut holes into cut holes into cut holes into um you know frozen over lakes and um you know frozen over lakes and um you know frozen over lakes and they'll get into that cold water they'll get into that cold water they'll get into that cold water if you are trained to do that and you if you are trained to do that and you if you are trained to do that and you have the right conditions Etc that can have the right conditions Etc that can have the right conditions Etc that can be done reasonably safely but that's be done reasonably safely but that's be done reasonably safely but that's certainly not what I would start with certainly not what I would start with certainly not what I would start with and for many people that will be too and for many people that will be too and for many people that will be too cold and indeed some people can go into cold and indeed some people can go into cold and indeed some people can go into cold shock and can die as a consequence cold shock and can die as a consequence cold shock and can die as a consequence of getting to that extremely cold water of getting to that extremely cold water of getting to that extremely cold water very quickly now that's not to scare you very quickly now that's not to scare you very quickly now that's not to scare you away from deliberate cold exposure it's away from deliberate cold exposure it's away from deliberate cold exposure it's just to say that there's no simple just to say that there's no simple just to say that there's no simple prescriptive of how cold to make the prescriptive of how cold to make the prescriptive of how cold to make the environment in order to extract maximum environment in order to extract maximum environment in order to extract maximum benefit for mental or physical benefit for mental or physical benefit for mental or physical performance so performance so performance so the simple rule of thumb is going to be the simple rule of thumb is going to be the simple rule of thumb is going to be Place yourself into an environment that Place yourself into an environment that Place yourself into an environment that is uncomfortably cold but that you can is uncomfortably cold but that you can is uncomfortably cold but that you can stay in safely okay and you'll have to stay in safely okay and you'll have to stay in safely okay and you'll have to experiment a bit and that number meaning experiment a bit and that number meaning experiment a bit and that number meaning that temperature will vary from day to that temperature will vary from day to that temperature will vary from day to day it will vary across the 24-hour

34:00day it will vary across the 24-hour day it will vary across the 24-hour cycle because of that endogenous meaning cycle because of that endogenous meaning cycle because of that endogenous meaning that internal rhythm in temperature that that internal rhythm in temperature that that internal rhythm in temperature that I talked about earlier low early in the I talked about earlier low early in the I talked about earlier low early in the day Rises into the afternoon drops at day Rises into the afternoon drops at day Rises into the afternoon drops at night you can actually do this night you can actually do this night you can actually do this experiment if you like try getting into experiment if you like try getting into experiment if you like try getting into a cold shower at 11 o'clock at night if a cold shower at 11 o'clock at night if a cold shower at 11 o'clock at night if you want you want you want versus try doing it in the middle of the versus try doing it in the middle of the versus try doing it in the middle of the afternoon it's it's quite a different afternoon it's it's quite a different afternoon it's it's quite a different experience and by quite a different experience and by quite a different experience and by quite a different experience I mean it's it requires quite experience I mean it's it requires quite experience I mean it's it requires quite a different degree of resilience and a different degree of resilience and a different degree of resilience and leaning into the practice your willpower leaning into the practice your willpower leaning into the practice your willpower will have to be higher I suspect will have to be higher I suspect will have to be higher I suspect late in the day late in the day late in the day as it compared to early in the day but as it compared to early in the day but as it compared to early in the day but that will vary of course between that will vary of course between that will vary of course between individuals as well so the most common individuals as well so the most common individuals as well so the most common question I get about deliberate cold question I get about deliberate cold question I get about deliberate cold exposure is how cold should the water be exposure is how cold should the water be exposure is how cold should the water be and we've answered that with and we've answered that with and we've answered that with uncomfortably cold to the point where uncomfortably cold to the point where uncomfortably cold to the point where you want to get out but you can safely you want to get out but you can safely you want to get out but you can safely stay in stay in stay in the second most common question I get the second most common question I get the second most common question I get about deliberate cold exposure is about deliberate cold exposure is about deliberate cold exposure is whether or not cold showers are as good whether or not cold showers are as good whether or not cold showers are as good better or worse than cold water better or worse than cold water better or worse than cold water immersion up to the neck for instance I

35:00immersion up to the neck for instance I immersion up to the neck for instance I also get a lot of questions about also get a lot of questions about also get a lot of questions about whether or not cryo Chambers are better whether or not cryo Chambers are better whether or not cryo Chambers are better than all the others etc etc I'm going to than all the others etc etc I'm going to than all the others etc etc I'm going to make all of that very simple for you by make all of that very simple for you by make all of that very simple for you by saying cold water immersion up to the saying cold water immersion up to the saying cold water immersion up to the neck with your feet and hands submerged neck with your feet and hands submerged neck with your feet and hands submerged also is going to be the most effective also is going to be the most effective also is going to be the most effective second best would be cold shower second best would be cold shower second best would be cold shower third best would be to go outside with a third best would be to go outside with a third best would be to go outside with a minimum amount of clothing but of course minimum amount of clothing but of course minimum amount of clothing but of course clothing that is culturally appropriate clothing that is culturally appropriate clothing that is culturally appropriate and that would allow you to experience and that would allow you to experience and that would allow you to experience cold to the point where you would almost cold to the point where you would almost cold to the point where you would almost want to shiver or start shivering want to shiver or start shivering want to shiver or start shivering there are a number of different there are a number of different there are a number of different important constraints that are going to important constraints that are going to important constraints that are going to dictate whether or not you use one form dictate whether or not you use one form dictate whether or not you use one form of cold exposure or the other for of cold exposure or the other for of cold exposure or the other for instance some people don't have access instance some people don't have access instance some people don't have access to cold water immersion they don't have to cold water immersion they don't have to cold water immersion they don't have access to ice baths or cold water tanks access to ice baths or cold water tanks access to ice baths or cold water tanks uh cold ocean or cold Lakes Etc in that uh cold ocean or cold Lakes Etc in that uh cold ocean or cold Lakes Etc in that case showers would be the next best case showers would be the next best case showers would be the next best solution I do want to emphasize that solution I do want to emphasize that solution I do want to emphasize that there have been very few if any studies

36:00there have been very few if any studies there have been very few if any studies of cold showers and you can imagine why of cold showers and you can imagine why of cold showers and you can imagine why this would be the case in a laboratory this would be the case in a laboratory this would be the case in a laboratory you want to control for as many you want to control for as many you want to control for as many variables as possible so variables as possible so variables as possible so placing people into a cold water placing people into a cold water placing people into a cold water immersion or an ice bath up to the neck immersion or an ice bath up to the neck immersion or an ice bath up to the neck and insisting that they keep their hands and insisting that they keep their hands and insisting that they keep their hands and feet under it's very easy to control and feet under it's very easy to control and feet under it's very easy to control it means that everyone can do it means that everyone can do it means that everyone can do essentially the same thing whereas with essentially the same thing whereas with essentially the same thing whereas with cold showers people are different sized cold showers people are different sized cold showers people are different sized bodies some people are going to put bodies some people are going to put bodies some people are going to put their head under some people are gonna their head under some people are gonna their head under some people are gonna are going to lean forward measuring the are going to lean forward measuring the are going to lean forward measuring the amount of cold and water exposure on the amount of cold and water exposure on the amount of cold and water exposure on the body is very hard to do and so there body is very hard to do and so there body is very hard to do and so there aren't a lot of studies of cold showers aren't a lot of studies of cold showers aren't a lot of studies of cold showers but of course a lot of people don't have but of course a lot of people don't have but of course a lot of people don't have access to cold water immersion so they access to cold water immersion so they access to cold water immersion so they have to use cold showers and if you have to use cold showers and if you have to use cold showers and if you don't have access to both of course then don't have access to both of course then don't have access to both of course then going outside on a cold day can be of going outside on a cold day can be of going outside on a cold day can be of benefit benefit benefit but I will point out that the heat but I will point out that the heat but I will point out that the heat transfer from your body into water is transfer from your body into water is transfer from your body into water is much higher four times greater if not much higher four times greater if not much higher four times greater if not even greater depending on the even greater depending on the even greater depending on the temperature of the water in water as

37:00temperature of the water in water as temperature of the water in water as opposed to an air so it's going to be opposed to an air so it's going to be opposed to an air so it's going to be much more efficient to do cold water much more efficient to do cold water much more efficient to do cold water immersion than anything else cold immersion than anything else cold immersion than anything else cold showers after that and put yourself into showers after that and put yourself into showers after that and put yourself into a cold environment would be the third a cold environment would be the third a cold environment would be the third best thing I'm not going to get into best thing I'm not going to get into best thing I'm not going to get into cryo Chambers because they carry quite a cryo Chambers because they carry quite a cryo Chambers because they carry quite a high degree of cost and again there high degree of cost and again there high degree of cost and again there aren't many studies of them so if you aren't many studies of them so if you aren't many studies of them so if you have access to crowd Chambers I'm sure have access to crowd Chambers I'm sure have access to crowd Chambers I'm sure that the crowd chamber facility has told that the crowd chamber facility has told that the crowd chamber facility has told you about all these incredible benefits you about all these incredible benefits you about all these incredible benefits and I don't doubt that some of those and I don't doubt that some of those and I don't doubt that some of those benefits truly exist but most people benefits truly exist but most people benefits truly exist but most people just don't have the resources or the just don't have the resources or the just don't have the resources or the access to those so we're going to leave access to those so we're going to leave access to those so we're going to leave cryo Chambers out of today's discussion cryo Chambers out of today's discussion cryo Chambers out of today's discussion and of course I realize there's a fourth and of course I realize there's a fourth and of course I realize there's a fourth category of cold exposure out there category of cold exposure out there category of cold exposure out there people are wearing ice vests believe it people are wearing ice vests believe it people are wearing ice vests believe it or not those exist ice underwear yes or not those exist ice underwear yes or not those exist ice underwear yes those exist those exist those exist you can look for them on Amazon if you you can look for them on Amazon if you you can look for them on Amazon if you like like like they are putting cold packs in their they are putting cold packs in their they are putting cold packs in their armpits or in their groin or elsewhere armpits or in their groin or elsewhere armpits or in their groin or elsewhere in order to stimulate some of the in order to stimulate some of the in order to stimulate some of the effects of cold on mental and physical effects of cold on mental and physical effects of cold on mental and physical performance I'm not going to address performance I'm not going to address performance I'm not going to address those in too much detail today they can those in too much detail today they can those in too much detail today they can be efficient in certain ways but as

38:00be efficient in certain ways but as be efficient in certain ways but as you'll learn about later in the episode you'll learn about later in the episode you'll learn about later in the episode cooling The Palms the upper face and the cooling The Palms the upper face and the cooling The Palms the upper face and the bottoms of the feet it's going to be far bottoms of the feet it's going to be far bottoms of the feet it's going to be far more efficient and unfortunately I think more efficient and unfortunately I think more efficient and unfortunately I think most of the people that are using ice most of the people that are using ice most of the people that are using ice packs to increase their core metabolism packs to increase their core metabolism packs to increase their core metabolism are not aware of the glabber skin are not aware of the glabber skin are not aware of the glabber skin Cooling and how it can be a very very Cooling and how it can be a very very Cooling and how it can be a very very potent stimulus we'll return to that potent stimulus we'll return to that potent stimulus we'll return to that later later later unless I say otherwise I'm mainly going unless I say otherwise I'm mainly going unless I say otherwise I'm mainly going to be focusing on cold water immersion to be focusing on cold water immersion to be focusing on cold water immersion and cold showers so let's talk about and cold showers so let's talk about and cold showers so let's talk about protocols for enhancing mental health protocols for enhancing mental health protocols for enhancing mental health and performance using deliberate cold and performance using deliberate cold and performance using deliberate cold exposure exposure what happens when we get into cold is what happens when we get into cold is what happens when we get into cold is that we experience an increase in that we experience an increase in that we experience an increase in norepinephrine in noradrenaline release norepinephrine in noradrenaline release norepinephrine in noradrenaline release and an adrenaline release the fact that and an adrenaline release the fact that and an adrenaline release the fact that cold exposure deliberate or no increases cold exposure deliberate or no increases cold exposure deliberate or no increases norepinephrine and epinephrine in our norepinephrine and epinephrine in our norepinephrine and epinephrine in our brain and body means that it is a very brain and body means that it is a very brain and body means that it is a very reliable stimulus for increasing reliable stimulus for increasing reliable stimulus for increasing norepinephrine and epinephrine that's norepinephrine and epinephrine that's norepinephrine and epinephrine that's sort of an obvious statement but that sort of an obvious statement but that sort of an obvious statement but that obvious statement can be leveraged to

39:00obvious statement can be leveraged to obvious statement can be leveraged to systematically build up what we call systematically build up what we call systematically build up what we call resilience now when we experience a resilience now when we experience a resilience now when we experience a stressor in life whether or not it's stressor in life whether or not it's stressor in life whether or not it's something bad happens in our something bad happens in our something bad happens in our relationship or something bad happens in relationship or something bad happens in relationship or something bad happens in the world and we feel stress the world and we feel stress the world and we feel stress that stress is the consequence of that stress is the consequence of that stress is the consequence of increases in norepinephrine and increases in norepinephrine and increases in norepinephrine and epinephrine in our brain and body very epinephrine in our brain and body very epinephrine in our brain and body very similar if not identical to the kinds of similar if not identical to the kinds of similar if not identical to the kinds of increases that come from deliberate cold increases that come from deliberate cold increases that come from deliberate cold exposure so deliberate cold exposure is exposure so deliberate cold exposure is exposure so deliberate cold exposure is an opportunity to deliberately stress an opportunity to deliberately stress an opportunity to deliberately stress our body and yet because it's deliberate our body and yet because it's deliberate our body and yet because it's deliberate and because we can take certain steps and because we can take certain steps and because we can take certain steps which I'll describe in a moment which I'll describe in a moment which I'll describe in a moment we can learn to maintain mental Clarity we can learn to maintain mental Clarity we can learn to maintain mental Clarity we can learn to maintain calm while our we can learn to maintain calm while our we can learn to maintain calm while our body is in a state of stress and that body is in a state of stress and that body is in a state of stress and that can be immensely useful when can be immensely useful when can be immensely useful when encountering stressors in other parts of encountering stressors in other parts of encountering stressors in other parts of life and that's what we call resilience life and that's what we call resilience life and that's what we call resilience or grit our ability or mental toughness or grit our ability or mental toughness or grit our ability or mental toughness our ability to lean into challenge or to our ability to lean into challenge or to our ability to lean into challenge or to tolerate challenge while keeping our tolerate challenge while keeping our tolerate challenge while keeping our heads straight so to speak

40:00heads straight so to speak heads straight so to speak so one simple protocol for increasing so one simple protocol for increasing so one simple protocol for increasing resilience is to pick a temperature resilience is to pick a temperature resilience is to pick a temperature that's uncomfortable of shower or cold that's uncomfortable of shower or cold that's uncomfortable of shower or cold immersion immersion immersion and then to get in for a certain and then to get in for a certain and then to get in for a certain duration of time and then to get out now duration of time and then to get out now duration of time and then to get out now it's important to understand that people it's important to understand that people it's important to understand that people will experience different levels of will experience different levels of will experience different levels of norepinephrine and adrenaline release norepinephrine and adrenaline release norepinephrine and adrenaline release when getting into cold water some people when getting into cold water some people when getting into cold water some people because they dread the cold so much because they dread the cold so much because they dread the cold so much will actually experience norepinephrine will actually experience norepinephrine will actually experience norepinephrine and epinephrine increases even before and epinephrine increases even before and epinephrine increases even before they get into the cold water or under they get into the cold water or under they get into the cold water or under the cold shower now you may have the cold shower now you may have the cold shower now you may have experienced this I've certainly experienced this I've certainly experienced this I've certainly experienced this I'm dreading it I don't experienced this I'm dreading it I don't experienced this I'm dreading it I don't want to do it and I have to force myself want to do it and I have to force myself want to do it and I have to force myself to do it and indeed epinephrine and to do it and indeed epinephrine and to do it and indeed epinephrine and norepinephrine and its surges can be norepinephrine and its surges can be norepinephrine and its surges can be thought of as sort of walls that we have thought of as sort of walls that we have thought of as sort of walls that we have to confront and go over and I'd like you to confront and go over and I'd like you to confront and go over and I'd like you to conceptualize them that way because to conceptualize them that way because to conceptualize them that way because it allows us to build protocols that can it allows us to build protocols that can it allows us to build protocols that can be be be very objective and can allow us to very objective and can allow us to very objective and can allow us to monitor our progress in terms of monitor our progress in terms of monitor our progress in terms of building resilience so one option is to

41:00building resilience so one option is to building resilience so one option is to Simply say okay I'm going to force Simply say okay I'm going to force Simply say okay I'm going to force myself to get into the cold shower for myself to get into the cold shower for myself to get into the cold shower for one minute how cold again uncomfortably one minute how cold again uncomfortably one minute how cold again uncomfortably cold but you can stay in safely or I'm cold but you can stay in safely or I'm cold but you can stay in safely or I'm going to get into the ice bath for one going to get into the ice bath for one going to get into the ice bath for one minute minute minute ice baths are very cold inevitably ice baths are very cold inevitably ice baths are very cold inevitably and what is also inevitable is that when and what is also inevitable is that when and what is also inevitable is that when you get into the cold you will you get into the cold you will you get into the cold you will experience a surge in epinephrine and experience a surge in epinephrine and experience a surge in epinephrine and norepinephrine that's non-negotiable norepinephrine that's non-negotiable norepinephrine that's non-negotiable because it's mediated by Cold receptors because it's mediated by Cold receptors because it's mediated by Cold receptors on the surface of your body and your on the surface of your body and your on the surface of your body and your skin and the way that they trigger the skin and the way that they trigger the skin and the way that they trigger the release of norepinephrine and release of norepinephrine and release of norepinephrine and epinephrine not just from the adrenals epinephrine not just from the adrenals epinephrine not just from the adrenals from the adrenal glands above your from the adrenal glands above your from the adrenal glands above your kidneys but also from regions of your kidneys but also from regions of your kidneys but also from regions of your brain like the locus ceruleus which brain like the locus ceruleus which brain like the locus ceruleus which cause increases in the tension and cause increases in the tension and cause increases in the tension and alertness and from other locations in alertness and from other locations in alertness and from other locations in your body where epinephrine and your body where epinephrine and your body where epinephrine and norepinephrine are released in other norepinephrine are released in other norepinephrine are released in other words cold is a non-negotiable stimulus words cold is a non-negotiable stimulus words cold is a non-negotiable stimulus for increasing epinephrine and for increasing epinephrine and for increasing epinephrine and norepinephrine norepinephrine norepinephrine even if you are the toughest person in even if you are the toughest person in even if you are the toughest person in the world and you love the cold the world and you love the cold the world and you love the cold that increase in epinephrine and that increase in epinephrine and that increase in epinephrine and norepinephrine is going to happen

42:00norepinephrine is going to happen norepinephrine is going to happen so the way to think about norepinephrine so the way to think about norepinephrine so the way to think about norepinephrine and epinephrine in this context of and epinephrine in this context of and epinephrine in this context of building mental resilience is that you building mental resilience is that you building mental resilience is that you have two options you can either try to have two options you can either try to have two options you can either try to extend the duration of time that you are extend the duration of time that you are extend the duration of time that you are in the deliberate cold exposure so going in the deliberate cold exposure so going in the deliberate cold exposure so going from one minute to 75 seconds to two from one minute to 75 seconds to two from one minute to 75 seconds to two minutes and so on over a period of days minutes and so on over a period of days minutes and so on over a period of days or one way to approach this and the way or one way to approach this and the way or one way to approach this and the way that I particularly favor is to take the that I particularly favor is to take the that I particularly favor is to take the context of the day and the moment into context of the day and the moment into context of the day and the moment into account meaning we have different levels account meaning we have different levels account meaning we have different levels of grit and resilience on different days of grit and resilience on different days of grit and resilience on different days and depending on the landscape of our and depending on the landscape of our and depending on the landscape of our life at the time even the time of day life at the time even the time of day life at the time even the time of day that we're doing these protocols and that we're doing these protocols and that we're doing these protocols and start to be able to sense the release of start to be able to sense the release of start to be able to sense the release of epinephrine epinephrine excuse me and epinephrine epinephrine excuse me and epinephrine epinephrine excuse me and norepinephrine in our brain and body and norepinephrine in our brain and body and norepinephrine in our brain and body and see those as walls that we want to climb see those as walls that we want to climb see those as walls that we want to climb over in order to build resilience and to over in order to build resilience and to over in order to build resilience and to start counting the number of Walls that start counting the number of Walls that start counting the number of Walls that we Traverse and the distance between we Traverse and the distance between we Traverse and the distance between those walls as we do deliberate cold those walls as we do deliberate cold those walls as we do deliberate cold exposure let me give you an example of

43:00exposure let me give you an example of exposure let me give you an example of the time protocol because that one is the time protocol because that one is the time protocol because that one is very straightforward although I do not very straightforward although I do not very straightforward although I do not think it is as powerful for building think it is as powerful for building think it is as powerful for building mental resilience the time protocol mental resilience the time protocol mental resilience the time protocol would be Monday I do one minute of would be Monday I do one minute of would be Monday I do one minute of deliberate cold exposure at a given deliberate cold exposure at a given deliberate cold exposure at a given temperature Wednesday I extend that by temperature Wednesday I extend that by temperature Wednesday I extend that by 50 and Friday I do 50 and Friday I do 50 and Friday I do deliberate cold exposure for twice as deliberate cold exposure for twice as deliberate cold exposure for twice as long as I did on Monday and if I were to long as I did on Monday and if I were to long as I did on Monday and if I were to continue that every week Monday continue that every week Monday continue that every week Monday Wednesday Friday I would continue to Wednesday Friday I would continue to Wednesday Friday I would continue to either increase the duration or I would either increase the duration or I would either increase the duration or I would lower the temperature lower the temperature lower the temperature and reduce the duration this kind of and reduce the duration this kind of and reduce the duration this kind of thing very much like sets and Reps in thing very much like sets and Reps in thing very much like sets and Reps in the gym now that option is very the gym now that option is very the gym now that option is very objective right you could even log it in objective right you could even log it in objective right you could even log it in a book and as you develop the ability to a book and as you develop the ability to a book and as you develop the ability to stay in cold temperatures stay in cold temperatures stay in cold temperatures even progressively colder and colder even progressively colder and colder even progressively colder and colder temperatures for longer and longer temperatures for longer and longer temperatures for longer and longer periods of time you will become more periods of time you will become more periods of time you will become more resilient what do I mean by that well my resilient what do I mean by that well my resilient what do I mean by that well my operational definition of resilience is operational definition of resilience is operational definition of resilience is that you are able to resist escape from that you are able to resist escape from that you are able to resist escape from the stressor the cold the stressor the cold the stressor the cold by virtue of your willpower which is

44:00by virtue of your willpower which is by virtue of your willpower which is really your prefrontal cortex causing really your prefrontal cortex causing really your prefrontal cortex causing top-down control on your reflexes and top-down control on your reflexes and top-down control on your reflexes and your limbic system and your hypothalamus your limbic system and your hypothalamus your limbic system and your hypothalamus which are basically telling you to get which are basically telling you to get which are basically telling you to get out of that cold water out of that cold water out of that cold water get out of that cold environment get out of that cold environment get out of that cold environment and in doing so you are basically and in doing so you are basically and in doing so you are basically getting better at controlling your getting better at controlling your getting better at controlling your behavior when your brain and body are behavior when your brain and body are behavior when your brain and body are flooded with norepinephrine and flooded with norepinephrine and flooded with norepinephrine and epinephrine that's a very reductionist epinephrine that's a very reductionist epinephrine that's a very reductionist way to explain resilience or grit or way to explain resilience or grit or way to explain resilience or grit or mental toughness but it's a reductionist mental toughness but it's a reductionist mental toughness but it's a reductionist way of explaining it that is very way of explaining it that is very way of explaining it that is very closely tied to the biology end of the closely tied to the biology end of the closely tied to the biology end of the psychology and it is a fact that psychology and it is a fact that psychology and it is a fact that norepinephrine and epinephrine release norepinephrine and epinephrine release norepinephrine and epinephrine release in the brain and body are the generic in the brain and body are the generic in the brain and body are the generic universal code for stressor universal code for stressor universal code for stressor there is no unique chemical signature there is no unique chemical signature there is no unique chemical signature for different forms of stressors that is for different forms of stressors that is for different forms of stressors that is the only one although of course there the only one although of course there the only one although of course there are other chemicals involved as well so are other chemicals involved as well so are other chemicals involved as well so you could go for time and you could try you could go for time and you could try you could go for time and you could try and reduce the temperature and increase and reduce the temperature and increase and reduce the temperature and increase the time the time the time over a period of days or weeks now over a period of days or weeks now over a period of days or weeks now that's an attractive way to approach that's an attractive way to approach that's an attractive way to approach things but the problem is that you don't things but the problem is that you don't things but the problem is that you don't have an infinite amount of room with

45:00have an infinite amount of room with have an infinite amount of room with which to lower temperature because which to lower temperature because which to lower temperature because eventually you will get into eventually you will get into eventually you will get into temperatures that are either so cold temperatures that are either so cold temperatures that are either so cold that they are dangerous or you have to that they are dangerous or you have to that they are dangerous or you have to stay in cold temperatures for such long stay in cold temperatures for such long stay in cold temperatures for such long periods that it becomes impractical periods that it becomes impractical periods that it becomes impractical because presumably you also have to take because presumably you also have to take because presumably you also have to take care of other aspects of your life you care of other aspects of your life you care of other aspects of your life you can't just sit all day in the ice bath can't just sit all day in the ice bath can't just sit all day in the ice bath now for that reason I favor a protocol now for that reason I favor a protocol now for that reason I favor a protocol in which you build mental resilience and in which you build mental resilience and in which you build mental resilience and mental toughness through two different mental toughness through two different mental toughness through two different types of protocols the first one types of protocols the first one types of protocols the first one involves counting walls now what do I involves counting walls now what do I involves counting walls now what do I mean by walls I mean the sensation of no mean by walls I mean the sensation of no mean by walls I mean the sensation of no I don't want to do this and the idea or I don't want to do this and the idea or I don't want to do this and the idea or the sensation in your brain and body the sensation in your brain and body the sensation in your brain and body that you actually want to leave that that you actually want to leave that that you actually want to leave that environment and go warm up now again for environment and go warm up now again for environment and go warm up now again for some people that will be even before some people that will be even before some people that will be even before getting into the ice bath or cold shower getting into the ice bath or cold shower getting into the ice bath or cold shower so if you are feeling very resistant to so if you are feeling very resistant to so if you are feeling very resistant to getting into the ice bath or cold shower getting into the ice bath or cold shower and you manage to do that that's going and you manage to do that that's going and you manage to do that that's going over what I would call one wall okay over what I would call one wall okay over what I would call one wall okay then for some period of time you might then for some period of time you might then for some period of time you might actually feel comfortable in the ice

46:00actually feel comfortable in the ice actually feel comfortable in the ice bath cold water or cold shower and you bath cold water or cold shower and you bath cold water or cold shower and you feel like you could stay there for some feel like you could stay there for some feel like you could stay there for some period of time that you could stay there period of time that you could stay there period of time that you could stay there for a minute or two minutes but for a minute or two minutes but for a minute or two minutes but inevitably the next wall will arrive and inevitably the next wall will arrive and inevitably the next wall will arrive and I would encourage you to pay attention I would encourage you to pay attention I would encourage you to pay attention to when that next wall arrives and to when that next wall arrives and to when that next wall arrives and actually having an awareness that actually having an awareness that actually having an awareness that so-called inter-receptive awareness as so-called inter-receptive awareness as so-called inter-receptive awareness as we call it of when that next surge in we call it of when that next surge in we call it of when that next surge in Adrenaline epinephrine comes or whether Adrenaline epinephrine comes or whether Adrenaline epinephrine comes or whether or not it reaches a certain threshold in or not it reaches a certain threshold in or not it reaches a certain threshold in your brain and body that you feel you your brain and body that you feel you your brain and body that you feel you want to get out and you're able to stay want to get out and you're able to stay want to get out and you're able to stay in for even just 10 seconds longer that in for even just 10 seconds longer that in for even just 10 seconds longer that means you've traversed yet another wall means you've traversed yet another wall means you've traversed yet another wall and if you continue to stay in that cold and if you continue to stay in that cold and if you continue to stay in that cold environment you will find that the next environment you will find that the next environment you will find that the next wall will come and the next wall will wall will come and the next wall will wall will come and the next wall will come now eventually of course you will come now eventually of course you will come now eventually of course you will get very very numb depending on how cold get very very numb depending on how cold get very very numb depending on how cold it is and you could also Place yourself it is and you could also Place yourself it is and you could also Place yourself into danger so you have to maintain into danger so you have to maintain into danger so you have to maintain cognitive control cognitive control cognitive control counting these walls traversing these counting these walls traversing these counting these walls traversing these walls but getting out at some point of walls but getting out at some point of walls but getting out at some point of course so my favorite protocol for course so my favorite protocol for course so my favorite protocol for building mental toughness AKA grit AKA

47:00building mental toughness AKA grit AKA building mental toughness AKA grit AKA resilience is to take into account that resilience is to take into account that resilience is to take into account that some days just getting into the ice bath some days just getting into the ice bath some days just getting into the ice bath or cold shower represents a wall some or cold shower represents a wall some or cold shower represents a wall some days it doesn't some days you get in and days it doesn't some days you get in and days it doesn't some days you get in and you feel like you could go 10 minutes you feel like you could go 10 minutes you feel like you could go 10 minutes other days you get in and you feel like other days you get in and you feel like other days you get in and you feel like you could only go a minute and setting a you could only go a minute and setting a you could only go a minute and setting a designated number of Walls before you designated number of Walls before you designated number of Walls before you start the protocol is going to be very start the protocol is going to be very start the protocol is going to be very beneficial here so you say as long as I beneficial here so you say as long as I beneficial here so you say as long as I can do it safely I'm going to do three can do it safely I'm going to do three can do it safely I'm going to do three walls today the First wall is getting in walls today the First wall is getting in walls today the First wall is getting in the second wall will arrive when it the second wall will arrive when it the second wall will arrive when it arrives and the third wall will arrives arrives and the third wall will arrives arrives and the third wall will arrives when it arrives and I'll get over that when it arrives and I'll get over that when it arrives and I'll get over that wall and then I'll get out the next day wall and then I'll get out the next day wall and then I'll get out the next day you might do five walls the next day you you might do five walls the next day you you might do five walls the next day you might do might do might do three walls again but you might lower three walls again but you might lower three walls again but you might lower the temperature this gives you the temperature this gives you the temperature this gives you tremendous flexibility and indeed it tremendous flexibility and indeed it tremendous flexibility and indeed it gives you much more latitude to be able gives you much more latitude to be able gives you much more latitude to be able to use the same temperatures to use the same temperatures to use the same temperatures in different ways or to reduce the in different ways or to reduce the in different ways or to reduce the temperature only a little bit and still temperature only a little bit and still temperature only a little bit and still get a lot of stimulus meaning a lot of get a lot of stimulus meaning a lot of get a lot of stimulus meaning a lot of results out of a given protocol whereas results out of a given protocol whereas results out of a given protocol whereas people who are just going for people who are just going for people who are just going for temperature and time eventually become

48:00temperature and time eventually become temperature and time eventually become cold adapted they get very very good at cold adapted they get very very good at cold adapted they get very very good at doing three minutes or six minutes or doing three minutes or six minutes or doing three minutes or six minutes or even 10 minutes at a given temperature even 10 minutes at a given temperature even 10 minutes at a given temperature and so then they feel like they have to and so then they feel like they have to and so then they feel like they have to lower the temperature even more and even lower the temperature even more and even lower the temperature even more and even more and eventually they just bottom out more and eventually they just bottom out more and eventually they just bottom out there's nowhere else to go there's there's nowhere else to go there's there's nowhere else to go there's nowhere to get improvements out of the nowhere to get improvements out of the nowhere to get improvements out of the protocol at least not in terms of mental protocol at least not in terms of mental protocol at least not in terms of mental resilience of course there's still the resilience of course there's still the resilience of course there's still the positive effects on inflammation and positive effects on inflammation and positive effects on inflammation and Metabolism Etc that we'll talk about in Metabolism Etc that we'll talk about in Metabolism Etc that we'll talk about in a little bit but the key thing here is a little bit but the key thing here is a little bit but the key thing here is to design protocols that are going to to design protocols that are going to to design protocols that are going to work for you over time and for you very work for you over time and for you very work for you over time and for you very very Hardy very very tough guys and gals very Hardy very very tough guys and gals very Hardy very very tough guys and gals out there that can get right into an ice out there that can get right into an ice out there that can get right into an ice bath or a very very cold immersion and bath or a very very cold immersion and bath or a very very cold immersion and you can just grind it out for six or ten you can just grind it out for six or ten you can just grind it out for six or ten minutes or you can even do that by minutes or you can even do that by minutes or you can even do that by remaining peaceful well more points to remaining peaceful well more points to remaining peaceful well more points to you but guess what that's the equivalent you but guess what that's the equivalent you but guess what that's the equivalent of already having loaded up the barbell of already having loaded up the barbell of already having loaded up the barbell with 600 pounds and done your 10 reps with 600 pounds and done your 10 reps with 600 pounds and done your 10 reps there's not a whole lot more variable there's not a whole lot more variable there's not a whole lot more variable space with which to get benefits from space with which to get benefits from space with which to get benefits from that stimulus and in the weight room

49:00that stimulus and in the weight room that stimulus and in the weight room people understand that you can adjust people understand that you can adjust people understand that you can adjust for instance the speed of the movement for instance the speed of the movement for instance the speed of the movement or you can start combining that movement or you can start combining that movement or you can start combining that movement with pre-exhaustion Etc with cold with pre-exhaustion Etc with cold with pre-exhaustion Etc with cold exposure you don't have as much variable exposure you don't have as much variable exposure you don't have as much variable space to play with so if your goal is to space to play with so if your goal is to space to play with so if your goal is to build resilience either go for time as a build resilience either go for time as a build resilience either go for time as a function of temperature or what I function of temperature or what I function of temperature or what I suggest is to start recognizing these suggest is to start recognizing these suggest is to start recognizing these walls as an experience of resistance in walls as an experience of resistance in walls as an experience of resistance in you and going over those walls set a you and going over those walls set a you and going over those walls set a certain number of Walls that you're certain number of Walls that you're certain number of Walls that you're going to go over on a given day and do going to go over on a given day and do going to go over on a given day and do that at a given temperature and then to that at a given temperature and then to that at a given temperature and then to mix it up and ideally you might even mix it up and ideally you might even mix it up and ideally you might even throw in one more wall at the end if throw in one more wall at the end if throw in one more wall at the end if you're really feeling bold and brave you're really feeling bold and brave you're really feeling bold and brave because that's going to build out because that's going to build out because that's going to build out further resilience but if you want cold further resilience but if you want cold further resilience but if you want cold exposure to work for you for sake of exposure to work for you for sake of exposure to work for you for sake of building up resilience and mental building up resilience and mental building up resilience and mental toughness over time you're going to want toughness over time you're going to want toughness over time you're going to want to vary this parameter space in some to vary this parameter space in some to vary this parameter space in some sort of way and you don't have to be sort of way and you don't have to be sort of way and you don't have to be super systematic about it that's the super systematic about it that's the super systematic about it that's the beauty of this kind of approach because beauty of this kind of approach because beauty of this kind of approach because you're relying on the fact that those you're relying on the fact that those you're relying on the fact that those walls really represent times in which

50:00walls really represent times in which walls really represent times in which you are forcing your top down control you are forcing your top down control you are forcing your top down control your prefrontal cortex to clamp down on your prefrontal cortex to clamp down on your prefrontal cortex to clamp down on your reflex and your learning behavioral your reflex and your learning behavioral your reflex and your learning behavioral control in the context of your body control in the context of your body control in the context of your body having elevated levels of these having elevated levels of these having elevated levels of these catecholamines norepinephrine and catecholamines norepinephrine and catecholamines norepinephrine and epinephrine and that translates to real epinephrine and that translates to real epinephrine and that translates to real life in a much more realistic way I life in a much more realistic way I life in a much more realistic way I believe because in real life you're not believe because in real life you're not believe because in real life you're not really engaging in stressors for a given really engaging in stressors for a given really engaging in stressors for a given amount of time that you know how long amount of time that you know how long amount of time that you know how long it's going to last and you know the it's going to last and you know the it's going to last and you know the context no most stressors arrive in the context no most stressors arrive in the context no most stressors arrive in the form of surprises we don't like text form of surprises we don't like text form of surprises we don't like text messages that deliver bad news messages that deliver bad news messages that deliver bad news information about the outside world or information about the outside world or information about the outside world or real world and online interactions that real world and online interactions that real world and online interactions that send our system into a state of send our system into a state of send our system into a state of increased norepinephrine and epinephrine increased norepinephrine and epinephrine increased norepinephrine and epinephrine and if you start to think of those as and if you start to think of those as and if you start to think of those as walls that you can tolerate and climb walls that you can tolerate and climb walls that you can tolerate and climb over while staying calm and clear of over while staying calm and clear of over while staying calm and clear of mind then you can really imagine how the mind then you can really imagine how the mind then you can really imagine how the ice bath and other forms of cold ice bath and other forms of cold ice bath and other forms of cold exposure are really serving to train you exposure are really serving to train you exposure are really serving to train you up for real life stressors okay the next up for real life stressors okay the next up for real life stressors okay the next question that I always get is what question that I always get is what question that I always get is what should my mental state be while I'm

51:00should my mental state be while I'm should my mental state be while I'm exposing myself to this uncomfortable exposing myself to this uncomfortable exposing myself to this uncomfortable yet safe condition of cold well you have yet safe condition of cold well you have yet safe condition of cold well you have two options and there are probably other two options and there are probably other two options and there are probably other options as well one is to try and calm options as well one is to try and calm options as well one is to try and calm yourself to remain as mentally still as yourself to remain as mentally still as yourself to remain as mentally still as possible the other is to lean into that possible the other is to lean into that possible the other is to lean into that challenge and so to grind it out and challenge and so to grind it out and challenge and so to grind it out and here I have to say that this is a lot here I have to say that this is a lot here I have to say that this is a lot like teaching someone to drive on a like teaching someone to drive on a like teaching someone to drive on a gravel road for any of you that have gravel road for any of you that have gravel road for any of you that have driven on a gravel road you know that driven on a gravel road you know that driven on a gravel road you know that there is no optimal speed for all gravel there is no optimal speed for all gravel there is no optimal speed for all gravel roads it depends on the density of the roads it depends on the density of the roads it depends on the density of the gravel Etc and the vehicle Etc so for gravel Etc and the vehicle Etc so for gravel Etc and the vehicle Etc so for instance on some gravel roads when you instance on some gravel roads when you instance on some gravel roads when you start to drive and the dust starts to start to drive and the dust starts to start to drive and the dust starts to kick up your best option is to drive kick up your best option is to drive kick up your best option is to drive fast and put that dust cloud behind you fast and put that dust cloud behind you fast and put that dust cloud behind you on other gravel roads if you try and do on other gravel roads if you try and do on other gravel roads if you try and do that the dust actually kicks up around that the dust actually kicks up around that the dust actually kicks up around the vehicle and it makes it hard to see the vehicle and it makes it hard to see the vehicle and it makes it hard to see sometimes you have to slow down sometimes you have to slow down sometimes you have to slow down the same thing is true for getting the same thing is true for getting the same thing is true for getting through deliberate cold exposure through deliberate cold exposure through deliberate cold exposure sometimes it's easier to calm yourself sometimes it's easier to calm yourself sometimes it's easier to calm yourself one way to do that is through double one way to do that is through double one way to do that is through double inhales through the nose and extended inhales through the nose and extended inhales through the nose and extended exhales through the mouth or simply by

52:00exhales through the mouth or simply by exhales through the mouth or simply by trying to control your breathing and trying to control your breathing and trying to control your breathing and reduce the pace of your breathing and reduce the pace of your breathing and reduce the pace of your breathing and increase the volume of your breathing increase the volume of your breathing increase the volume of your breathing I have to say that everyone experiences I have to say that everyone experiences I have to say that everyone experiences a shortening of breath when they get a shortening of breath when they get a shortening of breath when they get into uncomfortably cold water that is a into uncomfortably cold water that is a into uncomfortably cold water that is a universal physiological response universal physiological response universal physiological response everyone also experiences a 30 to 80 everyone also experiences a 30 to 80 everyone also experiences a 30 to 80 percent decrease in cognitive function percent decrease in cognitive function percent decrease in cognitive function in particular of the frontal cortex the in particular of the frontal cortex the in particular of the frontal cortex the metabolism in frontal cortex goes down metabolism in frontal cortex goes down metabolism in frontal cortex goes down the metabolism meaning the activity of the metabolism meaning the activity of the metabolism meaning the activity of brain areas associated with stress and brain areas associated with stress and brain areas associated with stress and panic goes way up and so anchoring your panic goes way up and so anchoring your panic goes way up and so anchoring your mind in cognitive activities as you get mind in cognitive activities as you get mind in cognitive activities as you get into the cold can be very very helpful into the cold can be very very helpful into the cold can be very very helpful for maintaining Clarity of Mind in fact for maintaining Clarity of Mind in fact for maintaining Clarity of Mind in fact one thing that I sometimes recommend is one thing that I sometimes recommend is one thing that I sometimes recommend is that people try and engage in some sort that people try and engage in some sort that people try and engage in some sort of cognitive exercise while in the cold of cognitive exercise while in the cold of cognitive exercise while in the cold not as a form of distraction but as a not as a form of distraction but as a not as a form of distraction but as a way to maintain Clarity of thinking and way to maintain Clarity of thinking and way to maintain Clarity of thinking and to learn how to do that when the body is to learn how to do that when the body is to learn how to do that when the body is flooded with all these chemicals that flooded with all these chemicals that flooded with all these chemicals that make us stressed so for instance he make us stressed so for instance he make us stressed so for instance he could do math problems and not two plus

53:00could do math problems and not two plus could do math problems and not two plus two equals four not you know three times two equals four not you know three times two equals four not you know three times three equals nine but things that three equals nine but things that three equals nine but things that require a little bit more focus and require a little bit more focus and require a little bit more focus and attention working memory and so forth attention working memory and so forth attention working memory and so forth you could also you could also you could also start to have thoughts that you start to have thoughts that you start to have thoughts that you deliberately impose a full sentence deliberately impose a full sentence deliberately impose a full sentence structure on that's actually quite tough structure on that's actually quite tough structure on that's actually quite tough you could try and recall specific bouts you could try and recall specific bouts you could try and recall specific bouts of information that are challenging this of information that are challenging this of information that are challenging this is teaching your mind how to stay online is teaching your mind how to stay online is teaching your mind how to stay online or rather I should say this is you or rather I should say this is you or rather I should say this is you teaching your prefrontal cortex how to teaching your prefrontal cortex how to teaching your prefrontal cortex how to stay engaged while you have high levels stay engaged while you have high levels stay engaged while you have high levels of stress in your body years ago I had a of stress in your body years ago I had a of stress in your body years ago I had a friend who friend who friend who works in the Neuroscience World research works in the Neuroscience World research works in the Neuroscience World research neuroscientist who is obsessed with this neuroscientist who is obsessed with this neuroscientist who is obsessed with this very bizarre sport that I don't very bizarre sport that I don't very bizarre sport that I don't necessarily recommend at all which is necessarily recommend at all which is necessarily recommend at all which is the combination of boxing and chess you the combination of boxing and chess you the combination of boxing and chess you may have seen this on YouTube where may have seen this on YouTube where may have seen this on YouTube where people will box around legitimate boxing people will box around legitimate boxing people will box around legitimate boxing around their sparring all out often and around their sparring all out often and around their sparring all out often and then at the end of the round instead of then at the end of the round instead of then at the end of the round instead of resting in the corner they actually sit resting in the corner they actually sit resting in the corner they actually sit down and play chess and then they go down and play chess and then they go down and play chess and then they go back to boxing and back to chess again

54:00back to boxing and back to chess again back to boxing and back to chess again not a support that I recommend but the not a support that I recommend but the not a support that I recommend but the reason he was obsessed with this is reason he was obsessed with this is reason he was obsessed with this is because he studies the impact of stress because he studies the impact of stress because he studies the impact of stress on cognitive performance and What that on cognitive performance and What that on cognitive performance and What that particular very bizarre sport was doing particular very bizarre sport was doing particular very bizarre sport was doing was toggling back and forth between was toggling back and forth between was toggling back and forth between different states of mind now it's used different states of mind now it's used different states of mind now it's used both to increase cognitive Clarity for both to increase cognitive Clarity for both to increase cognitive Clarity for the fighter when they box because the fighter when they box because the fighter when they box because staying calm and clear thinking is very staying calm and clear thinking is very staying calm and clear thinking is very important to Winning boxing matches important to Winning boxing matches important to Winning boxing matches believe it or not it's not in all believe it or not it's not in all believe it or not it's not in all outrage it's a very calculated game of outrage it's a very calculated game of outrage it's a very calculated game of mental chess and physical chest that's mental chess and physical chest that's mental chess and physical chest that's quite high stakes as you can imagine quite high stakes as you can imagine quite high stakes as you can imagine it's also used in some circles as a way it's also used in some circles as a way it's also used in some circles as a way to to to teach people how to engage in cognitive teach people how to engage in cognitive teach people how to engage in cognitive performance when their body is simply performance when their body is simply performance when their body is simply filled with stress so in the boxing filled with stress so in the boxing filled with stress so in the boxing chess example the replacement for the chess example the replacement for the chess example the replacement for the cold water is actually the boxing right cold water is actually the boxing right cold water is actually the boxing right it's the thing that's supposed to induce it's the thing that's supposed to induce it's the thing that's supposed to induce the stress because getting hit is the stress because getting hit is the stress because getting hit is stressful and the risk of getting hit is stressful and the risk of getting hit is stressful and the risk of getting hit is stressful for most people so again if stressful for most people so again if stressful for most people so again if you think about deliberate cold exposure you think about deliberate cold exposure you think about deliberate cold exposure as a way of just systematically and as a way of just systematically and as a way of just systematically and reliably inducing epinephrine or

55:00reliably inducing epinephrine or reliably inducing epinephrine or epinephrine release and delivering epinephrine release and delivering epinephrine release and delivering stress well then this idea of stress well then this idea of stress well then this idea of maintaining cognitive Clarity and maintaining cognitive Clarity and maintaining cognitive Clarity and actually engaging in cognitive tasks actually engaging in cognitive tasks actually engaging in cognitive tasks while in the ice bath or cold shower can while in the ice bath or cold shower can while in the ice bath or cold shower can actually be very beneficial even though actually be very beneficial even though actually be very beneficial even though it might sound a little bit silly you it might sound a little bit silly you it might sound a little bit silly you are really training up your ability to are really training up your ability to are really training up your ability to keep your brain working when the reflex keep your brain working when the reflex keep your brain working when the reflex is to shut down the parts of your brain is to shut down the parts of your brain is to shut down the parts of your brain that are involved in deliberate planning that are involved in deliberate planning that are involved in deliberate planning and thinking now another important and thinking now another important and thinking now another important aspect of deliberate cold exposure that aspect of deliberate cold exposure that aspect of deliberate cold exposure that I rarely if ever here discussed I rarely if ever here discussed I rarely if ever here discussed but is vitally important but is vitally important but is vitally important is whether or not you move around or not is whether or not you move around or not is whether or not you move around or not here's the reason when you get into cold here's the reason when you get into cold here's the reason when you get into cold water water water and you remain there for some period of and you remain there for some period of and you remain there for some period of time your body is generating heat and time your body is generating heat and time your body is generating heat and that heat generates what's called a that heat generates what's called a that heat generates what's called a thermal layer that surrounds your entire thermal layer that surrounds your entire thermal layer that surrounds your entire body body body so if you stay still so if you stay still so if you stay still you are actually warmer than if you move you are actually warmer than if you move you are actually warmer than if you move around you can try this the next time around you can try this the next time around you can try this the next time you're doing your deliberate cold you're doing your deliberate cold you're doing your deliberate cold exposure if you're submerged up to the exposure if you're submerged up to the exposure if you're submerged up to the neck sit there for about 10 30 seconds neck sit there for about 10 30 seconds neck sit there for about 10 30 seconds and be very very still of Body In fact

56:00and be very very still of Body In fact and be very very still of Body In fact this is the way that most people start this is the way that most people start this is the way that most people start to do deliberate cold exposure they give to do deliberate cold exposure they give to do deliberate cold exposure they give this very stoic look they don't blink this very stoic look they don't blink this very stoic look they don't blink they look very peaceful some of them they look very peaceful some of them they look very peaceful some of them even look tough like they're or they even look tough like they're or they even look tough like they're or they make a very make a very make a very um you know even a emotional face and so um you know even a emotional face and so um you know even a emotional face and so it looks like they're well they're it looks like they're well they're it looks like they're well they're really tough but they are so still that really tough but they are so still that really tough but they are so still that believe it or not they are not providing believe it or not they are not providing believe it or not they are not providing the most potent stimulus the most potent stimulus the most potent stimulus if they or you were to move around in if they or you were to move around in if they or you were to move around in that water what would happen is you'd that water what would happen is you'd that water what would happen is you'd break up the thermal layer and that you break up the thermal layer and that you break up the thermal layer and that you actually experience that as much colder actually experience that as much colder actually experience that as much colder so if you really want to push the so if you really want to push the so if you really want to push the resilience aspect or for instance if you resilience aspect or for instance if you resilience aspect or for instance if you want to use a given temperature that want to use a given temperature that want to use a given temperature that you're comfortable in but that you want you're comfortable in but that you want you're comfortable in but that you want to increase the stimulus and you want to to increase the stimulus and you want to to increase the stimulus and you want to get some more benefit for mental get some more benefit for mental get some more benefit for mental resilience training well then get into resilience training well then get into resilience training well then get into the cold water the cold water the cold water move your body around continuously but move your body around continuously but move your body around continuously but try and keep your mind still or even do try and keep your mind still or even do try and keep your mind still or even do some sort of cognitive task so as you're some sort of cognitive task so as you're some sort of cognitive task so as you're starting to realize there are a bunch of starting to realize there are a bunch of starting to realize there are a bunch of different variables that you can play different variables that you can play different variables that you can play with while maintaining the same with while maintaining the same with while maintaining the same temperature of water and in doing so

57:00temperature of water and in doing so temperature of water and in doing so really keep you in the zone of what really keep you in the zone of what really keep you in the zone of what should and absolutely has to be safe for should and absolutely has to be safe for should and absolutely has to be safe for you without having to just continually you without having to just continually you without having to just continually drop the temperature from say 60 degrees drop the temperature from say 60 degrees drop the temperature from say 60 degrees to 55 to 40 to 33 because as I mentioned to 55 to 40 to 33 because as I mentioned to 55 to 40 to 33 because as I mentioned before eventually you're going to bottom before eventually you're going to bottom before eventually you're going to bottom out so if you're one of those people out so if you're one of those people out so if you're one of those people that likes to look tough or really that likes to look tough or really that likes to look tough or really relaxed while you're in the ice bath or relaxed while you're in the ice bath or relaxed while you're in the ice bath or cold water immersion just realize that cold water immersion just realize that cold water immersion just realize that you're actually cheating yourself out of you're actually cheating yourself out of you're actually cheating yourself out of part of the stimulus keep those limbs part of the stimulus keep those limbs part of the stimulus keep those limbs moving and of course limbs under the moving and of course limbs under the moving and of course limbs under the water feet and hands is going to be a water feet and hands is going to be a water feet and hands is going to be a more potent stimulus than hands and feet more potent stimulus than hands and feet more potent stimulus than hands and feet out for reasons that should be obvious out for reasons that should be obvious out for reasons that should be obvious based on what we talked about in terms based on what we talked about in terms based on what we talked about in terms of glabber skin Cooling of glabber skin Cooling of glabber skin Cooling to keep those submerged move your body to keep those submerged move your body to keep those submerged move your body pedal maybe move your knees up and down pedal maybe move your knees up and down pedal maybe move your knees up and down pedal your feet and trust me it's going pedal your feet and trust me it's going pedal your feet and trust me it's going to feel a lot colder than where you to to feel a lot colder than where you to to feel a lot colder than where you to remain stoned still another very common remain stoned still another very common remain stoned still another very common question is how often to do deliberate question is how often to do deliberate question is how often to do deliberate cold exposure cold exposure cold exposure tough to make a recommendation on that tough to make a recommendation on that tough to make a recommendation on that based on any peer-reviewed study based on any peer-reviewed study based on any peer-reviewed study although there are a few Inhumans that

58:00although there are a few Inhumans that although there are a few Inhumans that point to a threshold of 11 minutes total point to a threshold of 11 minutes total point to a threshold of 11 minutes total per week so that's total throughout the per week so that's total throughout the per week so that's total throughout the week divided into two or four sessions week divided into two or four sessions week divided into two or four sessions of two or three minutes or so now that of two or three minutes or so now that of two or three minutes or so now that 11 minute cut off is not a strict 11 minute cut off is not a strict 11 minute cut off is not a strict threshold and is actually geared more threshold and is actually geared more threshold and is actually geared more towards increases in metabolism we'll towards increases in metabolism we'll towards increases in metabolism we'll get into this a little bit later in the get into this a little bit later in the get into this a little bit later in the episode but I think the 11 minute episode but I think the 11 minute episode but I think the 11 minute threshold meaning 11 minutes total of threshold meaning 11 minutes total of threshold meaning 11 minutes total of deliberate cold exposure per week is a deliberate cold exposure per week is a deliberate cold exposure per week is a pretty good number to use if you need a pretty good number to use if you need a pretty good number to use if you need a number in order to keep you consistent number in order to keep you consistent number in order to keep you consistent but as we talked about earlier some of but as we talked about earlier some of but as we talked about earlier some of you are going to be in the ice bath or you are going to be in the ice bath or you are going to be in the ice bath or cold immersion or cold shower for one cold immersion or cold shower for one cold immersion or cold shower for one minute others of you will be in there minute others of you will be in there minute others of you will be in there for 10 minutes depending on how frequent for 10 minutes depending on how frequent for 10 minutes depending on how frequent and how high if you will those walls of and how high if you will those walls of and how high if you will those walls of adrenaline are coming so for some of you adrenaline are coming so for some of you adrenaline are coming so for some of you getting into a cold shower for three getting into a cold shower for three getting into a cold shower for three minutes total for the whole week will minutes total for the whole week will minutes total for the whole week will represent a tremendous represent a tremendous represent a tremendous achievement in terms of willpower and achievement in terms of willpower and achievement in terms of willpower and overcoming the resistance to doing that overcoming the resistance to doing that overcoming the resistance to doing that overcoming those walls for others of you overcoming those walls for others of you overcoming those walls for others of you three minutes is nothing so what do I

59:00three minutes is nothing so what do I three minutes is nothing so what do I recommend I recommend recommend I recommend recommend I recommend that you get at least 11 minutes total that you get at least 11 minutes total that you get at least 11 minutes total per week but at the point where 11 per week but at the point where 11 per week but at the point where 11 minutes total per week is very easy for minutes total per week is very easy for minutes total per week is very easy for you or is no longer representing a you or is no longer representing a you or is no longer representing a significant mental challenge meaning significant mental challenge meaning significant mental challenge meaning you're not experiencing many of these you're not experiencing many of these you're not experiencing many of these walls you're excited to get into the walls you're excited to get into the walls you're excited to get into the cold shower or immersion you're going cold shower or immersion you're going cold shower or immersion you're going through it easily you're cruising through it easily you're cruising through it easily you're cruising basically then I would say either lower basically then I would say either lower basically then I would say either lower the temperature safely of course extend the temperature safely of course extend the temperature safely of course extend the duration safely of course or the duration safely of course or the duration safely of course or increase the frequency so that you're increase the frequency so that you're increase the frequency so that you're doing this perhaps every day or maybe doing this perhaps every day or maybe doing this perhaps every day or maybe five days a week or three days a week I five days a week or three days a week I five days a week or three days a week I personally get tremendous benefit from personally get tremendous benefit from personally get tremendous benefit from doing deliberate cold exposure three doing deliberate cold exposure three doing deliberate cold exposure three times a week and using the walls method times a week and using the walls method times a week and using the walls method that I described earlier as my gauge for that I described earlier as my gauge for that I described earlier as my gauge for how long to stay in and typically that how long to stay in and typically that how long to stay in and typically that means that I'm staying in for anywhere means that I'm staying in for anywhere means that I'm staying in for anywhere from two minutes to six minutes per from two minutes to six minutes per from two minutes to six minutes per session and that averages out to about session and that averages out to about session and that averages out to about 11 to 15 minutes total per week so again 11 to 15 minutes total per week so again 11 to 15 minutes total per week so again I do not think that you need to be super I do not think that you need to be super I do not think that you need to be super strict about these guidelines it's most

1:00strict about these guidelines it's most strict about these guidelines it's most important when embracing a protocol a important when embracing a protocol a important when embracing a protocol a that you do it safely but but that you do it safely but but that you do it safely but but secondarily that you do it consistently secondarily that you do it consistently secondarily that you do it consistently so find what you can do consistently and so find what you can do consistently and so find what you can do consistently and then vary the parameters that will allow then vary the parameters that will allow then vary the parameters that will allow you to continue to do deliberate cold you to continue to do deliberate cold you to continue to do deliberate cold exposure consistently regardless of exposure consistently regardless of exposure consistently regardless of whether or not you have access to a whether or not you have access to a whether or not you have access to a shower or cold immersion Etc Okay so shower or cold immersion Etc Okay so shower or cold immersion Etc Okay so we've been talking about Mental effects we've been talking about Mental effects we've been talking about Mental effects and the use of deliberate cold exposure and the use of deliberate cold exposure and the use of deliberate cold exposure for sake of building resilience which I for sake of building resilience which I for sake of building resilience which I do believe can be tremendously powerful do believe can be tremendously powerful do believe can be tremendously powerful look it's no coincidence that the look it's no coincidence that the look it's no coincidence that the screening and the training for Navy screening and the training for Navy screening and the training for Navy Seals involves a lot of exposure to cold Seals involves a lot of exposure to cold Seals involves a lot of exposure to cold water one could argue that it is water one could argue that it is water one could argue that it is deliberate because they elect to go to deliberate because they elect to go to deliberate because they elect to go to buds but when they get into the cold buds but when they get into the cold buds but when they get into the cold water at buds is dictated by the water at buds is dictated by the water at buds is dictated by the instructors and the reason they use cold instructors and the reason they use cold instructors and the reason they use cold water exposure as the stressor is that water exposure as the stressor is that water exposure as the stressor is that it does offer considerable leeway in it does offer considerable leeway in it does offer considerable leeway in terms of duration and temperature in terms of duration and temperature in terms of duration and temperature in terms of how you can use it as a terms of how you can use it as a terms of how you can use it as a stressor whereas things like heat don't stressor whereas things like heat don't stressor whereas things like heat don't offer much variable space as we say

1:01offer much variable space as we say offer much variable space as we say there isn't a lot of room Beyond which there isn't a lot of room Beyond which there isn't a lot of room Beyond which you start in drink or even killing you start in drink or even killing you start in drink or even killing people by using heat so there are a lot people by using heat so there are a lot people by using heat so there are a lot of forms of stressors out there but cold of forms of stressors out there but cold of forms of stressors out there but cold is one that we can titrate that we can is one that we can titrate that we can is one that we can titrate that we can adjust in ways that can allow us to adjust in ways that can allow us to adjust in ways that can allow us to continually build up and or maintain continually build up and or maintain continually build up and or maintain mental toughness mental toughness mental toughness now deliberate cold exposure also has now deliberate cold exposure also has now deliberate cold exposure also has many effects on chemicals other than many effects on chemicals other than many effects on chemicals other than norepinephrine and epinephrine most norepinephrine and epinephrine most norepinephrine and epinephrine most notably the neuromodulator dopamine notably the neuromodulator dopamine notably the neuromodulator dopamine which is involved in elevating our mood which is involved in elevating our mood which is involved in elevating our mood making us feel energized and enhancing making us feel energized and enhancing making us feel energized and enhancing our ability to focus and that has a lot our ability to focus and that has a lot our ability to focus and that has a lot to do with how dopamine engages Us in to do with how dopamine engages Us in to do with how dopamine engages Us in motivated States tends to narrow our motivated States tends to narrow our motivated States tends to narrow our thinking and our Behavior into a thinking and our Behavior into a thinking and our Behavior into a particular trench of goal directed particular trench of goal directed particular trench of goal directed Behavior if you want to learn more about Behavior if you want to learn more about Behavior if you want to learn more about dopamine you can learn a lot about dopamine you can learn a lot about dopamine you can learn a lot about dopamine in our episode about dopamine dopamine in our episode about dopamine dopamine in our episode about dopamine it's at hubermanlab.com you can find it it's at hubermanlab.com you can find it it's at hubermanlab.com you can find it it's a two and a half hour plus kind of it's a two and a half hour plus kind of it's a two and a half hour plus kind of Deep dive into all things dopamine Focus Deep dive into all things dopamine Focus Deep dive into all things dopamine Focus motivation Etc

1:02deliberate cold exposure has a very deliberate cold exposure has a very powerful effect on the release of powerful effect on the release of powerful effect on the release of dopamine in our brain and body and this dopamine in our brain and body and this dopamine in our brain and body and this is one of the main reasons why people is one of the main reasons why people is one of the main reasons why people continue to do deliberate cold exposure continue to do deliberate cold exposure continue to do deliberate cold exposure basically it makes us feel good and it basically it makes us feel good and it basically it makes us feel good and it continues to make us feel good even continues to make us feel good even continues to make us feel good even after we get out of the cold environment after we get out of the cold environment after we get out of the cold environment in fact some people would say they don't in fact some people would say they don't in fact some people would say they don't feel good in the cold environment it's feel good in the cold environment it's feel good in the cold environment it's all stress for them but afterwards they all stress for them but afterwards they all stress for them but afterwards they feel great one of our previous guests Dr feel great one of our previous guests Dr feel great one of our previous guests Dr Anna Lemke who's a medical doctor at Anna Lemke who's a medical doctor at Anna Lemke who's a medical doctor at Stanford University School of Medicine Stanford University School of Medicine Stanford University School of Medicine she's a close colleague of mine she's a close colleague of mine she's a close colleague of mine described the use of dopamine in her described the use of dopamine in her described the use of dopamine in her book dopamine Nation an incredible book book dopamine Nation an incredible book book dopamine Nation an incredible book about addiction and dopamine I should about addiction and dopamine I should about addiction and dopamine I should mention and the use of dopamine elicited mention and the use of dopamine elicited mention and the use of dopamine elicited by cold water exposure by cold water exposure by cold water exposure by one of her patients what I'm by one of her patients what I'm by one of her patients what I'm referring to is the fact that one of her referring to is the fact that one of her referring to is the fact that one of her patients helped themselves get and stay patients helped themselves get and stay patients helped themselves get and stay sober off drugs by using deliberate cold sober off drugs by using deliberate cold sober off drugs by using deliberate cold exposure to increase dopamine so a exposure to increase dopamine so a exposure to increase dopamine so a healthier form of dopamine release than healthier form of dopamine release than healthier form of dopamine release than they were engaged in prior to getting

1:03they were engaged in prior to getting they were engaged in prior to getting sober sober sober now the basis for dopamine release in now the basis for dopamine release in now the basis for dopamine release in response to cold exposure is that the response to cold exposure is that the response to cold exposure is that the catecholamines norepinephrine catecholamines norepinephrine catecholamines norepinephrine epinephrine and dopamine tend to be epinephrine and dopamine tend to be epinephrine and dopamine tend to be co-released by the same sorts of stimuli co-released by the same sorts of stimuli co-released by the same sorts of stimuli but most stressors and in particular but most stressors and in particular but most stressors and in particular things that evoke stress or are feelings things that evoke stress or are feelings things that evoke stress or are feelings of stress internally that we don't like of stress internally that we don't like of stress internally that we don't like do not increase dopamine they only do not increase dopamine they only do not increase dopamine they only increase norepinephrine and epinephrine increase norepinephrine and epinephrine increase norepinephrine and epinephrine but deliberate cold exposure seems to but deliberate cold exposure seems to but deliberate cold exposure seems to cause a dramatic increase in dopamine cause a dramatic increase in dopamine cause a dramatic increase in dopamine and this has actually been substantiated and this has actually been substantiated and this has actually been substantiated in a really beautiful study entitled in a really beautiful study entitled in a really beautiful study entitled human physiological responses to human physiological responses to human physiological responses to immersion into water of different immersion into water of different immersion into water of different temperatures the first author is stromic temperatures the first author is stromic temperatures the first author is stromic I'm almost certainly pronouncing that I'm almost certainly pronouncing that I'm almost certainly pronouncing that poorly if and if not incorrectly s r a m poorly if and if not incorrectly s r a m poorly if and if not incorrectly s r a m e k this was published in the European e k this was published in the European e k this was published in the European Journal of Applied physiology in the Journal of Applied physiology in the Journal of Applied physiology in the year 2000 really a beautiful study I year 2000 really a beautiful study I year 2000 really a beautiful study I love this study they took people and love this study they took people and love this study they took people and they had them sit in chairs under water

1:04they had them sit in chairs under water they had them sit in chairs under water but their head was out and they were so but their head was out and they were so but their head was out and they were so they were merged up to the neck they were merged up to the neck they were merged up to the neck in either three different either of in either three different either of in either three different either of three different temperatures excuse me three different temperatures excuse me three different temperatures excuse me 32 degrees Celsius which is 89 degrees 32 degrees Celsius which is 89 degrees 32 degrees Celsius which is 89 degrees Fahrenheit 20 degrees Celsius which is Fahrenheit 20 degrees Celsius which is Fahrenheit 20 degrees Celsius which is 68 degrees Fahrenheit or 14 degrees 68 degrees Fahrenheit or 14 degrees 68 degrees Fahrenheit or 14 degrees Celsius which is 57.2 degrees Fahrenheit Celsius which is 57.2 degrees Fahrenheit Celsius which is 57.2 degrees Fahrenheit so not super cold but so not super cold but so not super cold but then what they did is they measured then what they did is they measured then what they did is they measured people's core body temperature people's core body temperature people's core body temperature throughout they measured their throughout they measured their throughout they measured their metabolism and they looked at serum metabolism and they looked at serum metabolism and they looked at serum levels of things like norepinephrine levels of things like norepinephrine levels of things like norepinephrine epinephrine dopamine and cortisol serum epinephrine dopamine and cortisol serum epinephrine dopamine and cortisol serum meaning within the blood so a really meaning within the blood so a really meaning within the blood so a really nice and quite thorough study nice and quite thorough study nice and quite thorough study there were not a huge number of subjects there were not a huge number of subjects there were not a huge number of subjects in the study but nonetheless it was a in the study but nonetheless it was a in the study but nonetheless it was a very thorough study in terms of the very thorough study in terms of the very thorough study in terms of the number of variables that they explored number of variables that they explored number of variables that they explored so I just want to briefly highlight some so I just want to briefly highlight some so I just want to briefly highlight some of what they saw or what they observed of what they saw or what they observed of what they saw or what they observed in this study first of all all the in this study first of all all the in this study first of all all the groups were in the water of a given groups were in the water of a given groups were in the water of a given temperature temperature temperature for one hour which is much longer than

1:05for one hour which is much longer than for one hour which is much longer than most of the deliberate cold exposure most of the deliberate cold exposure most of the deliberate cold exposure protocols that anyone is using at home I protocols that anyone is using at home I protocols that anyone is using at home I mean maybe you're taking one hour long mean maybe you're taking one hour long mean maybe you're taking one hour long cold showers maybe you're getting into cold showers maybe you're getting into cold showers maybe you're getting into the ice bath for an hour although I the ice bath for an hour although I the ice bath for an hour although I don't recommend that I think you'd don't recommend that I think you'd don't recommend that I think you'd probably get badly hypothermic or maybe probably get badly hypothermic or maybe probably get badly hypothermic or maybe you're getting into a cold water you're getting into a cold water you're getting into a cold water immersion for some period of time but I immersion for some period of time but I immersion for some period of time but I have a hard time imagining that it would have a hard time imagining that it would have a hard time imagining that it would be an hour and I don't suggest that if be an hour and I don't suggest that if be an hour and I don't suggest that if it's very cold so this study focused on it's very cold so this study focused on it's very cold so this study focused on actually somewhat moderately cool actually somewhat moderately cool actually somewhat moderately cool temperatures not what I think most temperatures not what I think most temperatures not what I think most people would consider very very cold people would consider very very cold people would consider very very cold temperatures but extended the duration temperatures but extended the duration temperatures but extended the duration for quite a while so again for quite a while so again for quite a while so again 32 degrees Celsius 20 degrees Celsius or 32 degrees Celsius 20 degrees Celsius or 32 degrees Celsius 20 degrees Celsius or 14 degrees Celsius here's what they 14 degrees Celsius here's what they 14 degrees Celsius here's what they observed observed observed the group that the group that the group that was immersed up to the neck in 32 was immersed up to the neck in 32 was immersed up to the neck in 32 degrees Celsius that is 89 degrees degrees Celsius that is 89 degrees degrees Celsius that is 89 degrees Fahrenheit water did not experience a Fahrenheit water did not experience a Fahrenheit water did not experience a shift in metabolism nor a significant shift in metabolism nor a significant shift in metabolism nor a significant increase in dopamine norepinephrine or increase in dopamine norepinephrine or increase in dopamine norepinephrine or these other catecholamines these other catecholamines these other catecholamines the group that was in 20 degrees Celsius the group that was in 20 degrees Celsius the group that was in 20 degrees Celsius meaning 68 degree Fahrenheit water for

1:06meaning 68 degree Fahrenheit water for meaning 68 degree Fahrenheit water for an hour an hour an hour experienced a 93 increase in metabolic experienced a 93 increase in metabolic experienced a 93 increase in metabolic rate which is remarkable given that the rate which is remarkable given that the rate which is remarkable given that the water wasn't that cold and yet an hour water wasn't that cold and yet an hour water wasn't that cold and yet an hour is a pretty long time to be in there and is a pretty long time to be in there and is a pretty long time to be in there and again it speaks to the dramatic effect again it speaks to the dramatic effect again it speaks to the dramatic effect of heat transfer that water has which I of heat transfer that water has which I of heat transfer that water has which I mentioned earlier as opposed to being mentioned earlier as opposed to being mentioned earlier as opposed to being out in the air at 68 degrees it would out in the air at 68 degrees it would out in the air at 68 degrees it would certainly not cause that increase in certainly not cause that increase in certainly not cause that increase in metabolic rate metabolic rate metabolic rate the group that was at 14 degrees Celsius the group that was at 14 degrees Celsius the group that was at 14 degrees Celsius meaning 57.2 degrees Fahrenheit water meaning 57.2 degrees Fahrenheit water meaning 57.2 degrees Fahrenheit water for an hour experienced a 350 percent for an hour experienced a 350 percent for an hour experienced a 350 percent increase in metabolism so huge increases increase in metabolism so huge increases increase in metabolism so huge increases in metabolism in metabolism in metabolism now now now the most interesting data to me at least the most interesting data to me at least the most interesting data to me at least in terms of Mental effects of deliberate in terms of Mental effects of deliberate in terms of Mental effects of deliberate cold exposure were that the plasma or cold exposure were that the plasma or cold exposure were that the plasma or serum levels of norepinephrine in the serum levels of norepinephrine in the serum levels of norepinephrine in the blood increased 530 percent these are blood increased 530 percent these are blood increased 530 percent these are huge increases in norepinephrine so it

1:07huge increases in norepinephrine so it huge increases in norepinephrine so it suggests that this is a stressful suggests that this is a stressful suggests that this is a stressful stimulus at least neurochemically stimulus at least neurochemically stimulus at least neurochemically speaking stressful despite the fact that speaking stressful despite the fact that speaking stressful despite the fact that it's not super super cold although 57.2 it's not super super cold although 57.2 it's not super super cold although 57.2 degrees Fahrenheit 14 degrees Celsius is degrees Fahrenheit 14 degrees Celsius is degrees Fahrenheit 14 degrees Celsius is not a you know it's not a not a you know it's not a not a you know it's not a warm environment but it's not a Ultra warm environment but it's not a Ultra warm environment but it's not a Ultra Ultra cold environment but an hour is a Ultra cold environment but an hour is a Ultra cold environment but an hour is a very long time to be in there very long time to be in there very long time to be in there the subjects also experienced a 250 the subjects also experienced a 250 the subjects also experienced a 250 percent increase in dopamine percent increase in dopamine percent increase in dopamine concentrations which while not 530 as it concentrations which while not 530 as it concentrations which while not 530 as it was with norepinephrine is still a very was with norepinephrine is still a very was with norepinephrine is still a very large increase in Baseline levels of large increase in Baseline levels of large increase in Baseline levels of dopamine and what was interesting is dopamine and what was interesting is dopamine and what was interesting is that those increases in dopamine that those increases in dopamine that those increases in dopamine persisted for a very long period of time persisted for a very long period of time persisted for a very long period of time afterwards even out to two hours okay afterwards even out to two hours okay afterwards even out to two hours okay and they did they stopped the study and they did they stopped the study and they did they stopped the study after 120 Minutes of getting out of the after 120 Minutes of getting out of the after 120 Minutes of getting out of the uh cold but nonetheless these increases uh cold but nonetheless these increases uh cold but nonetheless these increases in norepinephrine are huge and long in norepinephrine are huge and long in norepinephrine are huge and long lasting and these increases in dopamine lasting and these increases in dopamine lasting and these increases in dopamine are very large and long lasting and I do

1:08are very large and long lasting and I do are very large and long lasting and I do believe that these documented effects in believe that these documented effects in believe that these documented effects in humans explain much of the enhancement humans explain much of the enhancement humans explain much of the enhancement of attention and of feelings of of attention and of feelings of of attention and of feelings of well-being and mood that people well-being and mood that people well-being and mood that people typically experience after doing typically experience after doing typically experience after doing deliberate cold exposure deliberate cold exposure deliberate cold exposure and the reason I say that is that if you and the reason I say that is that if you and the reason I say that is that if you were to go back to the episode that I were to go back to the episode that I were to go back to the episode that I did on dopamine or you were to go back did on dopamine or you were to go back did on dopamine or you were to go back to the episode that I did with Dr Anna to the episode that I did with Dr Anna to the episode that I did with Dr Anna Lemke on addiction and dopamine what you Lemke on addiction and dopamine what you Lemke on addiction and dopamine what you would find is that increases in dopamine would find is that increases in dopamine would find is that increases in dopamine of the sort evoked by deliberate cold of the sort evoked by deliberate cold of the sort evoked by deliberate cold exposure are actually very similar to exposure are actually very similar to exposure are actually very similar to the kinds of increases in dopamine that the kinds of increases in dopamine that the kinds of increases in dopamine that are elicited by things like nicotine or are elicited by things like nicotine or are elicited by things like nicotine or from other behaviors that are known to from other behaviors that are known to from other behaviors that are known to be addictive and bad for us because they be addictive and bad for us because they be addictive and bad for us because they lead to other effects on the brain and lead to other effects on the brain and lead to other effects on the brain and body that we simply don't want and yet body that we simply don't want and yet body that we simply don't want and yet deliberate cold exposure provided is deliberate cold exposure provided is deliberate cold exposure provided is done safely can create similar if not done safely can create similar if not done safely can create similar if not greater increases in dopamine greater increases in dopamine greater increases in dopamine that are not just fleeting that don't that are not just fleeting that don't that are not just fleeting that don't just occur during say the consumption of just occur during say the consumption of just occur during say the consumption of some deleterious drug or activity but

1:09some deleterious drug or activity but some deleterious drug or activity but that are very long lasting and that can that are very long lasting and that can that are very long lasting and that can be leveraged toward activities other be leveraged toward activities other be leveraged toward activities other than deliberate cold exposure than deliberate cold exposure than deliberate cold exposure so I want to emphasize this I'm not so I want to emphasize this I'm not so I want to emphasize this I'm not suggesting that people do deliberate suggesting that people do deliberate suggesting that people do deliberate cold exposure for an hour a day and cold exposure for an hour a day and cold exposure for an hour a day and unfortunately there are not many studies unfortunately there are not many studies unfortunately there are not many studies yet exploring how shorter colder yet exploring how shorter colder yet exploring how shorter colder temperature environment exposure say one temperature environment exposure say one temperature environment exposure say one minute or three minutes or six minutes minute or three minutes or six minutes minute or three minutes or six minutes at you know 55 degrees or at 50 degrees at you know 55 degrees or at 50 degrees at you know 55 degrees or at 50 degrees whether or not that leads to similar whether or not that leads to similar whether or not that leads to similar greater or reduced levels of dopamine in greater or reduced levels of dopamine in greater or reduced levels of dopamine in the brain and body and yet almost the brain and body and yet almost the brain and body and yet almost everybody who does deliberate cold everybody who does deliberate cold everybody who does deliberate cold exposure will say yeah it was stressful exposure will say yeah it was stressful exposure will say yeah it was stressful I didn't enjoy it or I eventually grew I didn't enjoy it or I eventually grew I didn't enjoy it or I eventually grew to like it but that I always feel better to like it but that I always feel better to like it but that I always feel better afterwards and then that feeling lasts a afterwards and then that feeling lasts a afterwards and then that feeling lasts a very long period of time and I think very long period of time and I think very long period of time and I think it's almost certain that those it's almost certain that those it's almost certain that those experiences that people report relate to experiences that people report relate to experiences that people report relate to these increases in dopamine and in these increases in dopamine and in these increases in dopamine and in concert with the increases in concert with the increases in concert with the increases in norepinephrine also explain the other norepinephrine also explain the other norepinephrine also explain the other effect that's commonly reported which is

1:10effect that's commonly reported which is effect that's commonly reported which is an enhancement in mental acuity and the an enhancement in mental acuity and the an enhancement in mental acuity and the ability to focus ability to focus ability to focus now here we can extrapolate to the study now here we can extrapolate to the study now here we can extrapolate to the study that I discussed at the early part of that I discussed at the early part of that I discussed at the early part of the episode where I was talking about the episode where I was talking about the episode where I was talking about the use of short 15-minute exercise kind the use of short 15-minute exercise kind the use of short 15-minute exercise kind of moderate intensity exercise and how of moderate intensity exercise and how of moderate intensity exercise and how that was shown to increase levels of that was shown to increase levels of that was shown to increase levels of energy and mental acuity in these energy and mental acuity in these energy and mental acuity in these working memory visual attention tasks working memory visual attention tasks working memory visual attention tasks and there again we have to assume and there again we have to assume and there again we have to assume somewhat because they weren't doing somewhat because they weren't doing somewhat because they weren't doing neurochemical measurements but we can neurochemical measurements but we can neurochemical measurements but we can reasonably assume that those reasonably assume that those reasonably assume that those improvements in cognitive performance improvements in cognitive performance improvements in cognitive performance were due at least in part to the were due at least in part to the were due at least in part to the increase in catecholamines known to increase in catecholamines known to increase in catecholamines known to accompany moderate intensity Zone to accompany moderate intensity Zone to accompany moderate intensity Zone to cardio so what you're starting to see cardio so what you're starting to see cardio so what you're starting to see here is a theme the theme is that here is a theme the theme is that here is a theme the theme is that virtually any stimulus that delivers virtually any stimulus that delivers virtually any stimulus that delivers more norepinephrine epinephrine and more norepinephrine epinephrine and more norepinephrine epinephrine and dopamine to our system will sharpen our dopamine to our system will sharpen our dopamine to our system will sharpen our mental acuity and Elevate our mood and mental acuity and Elevate our mood and mental acuity and Elevate our mood and will do so for some period of time will do so for some period of time will do so for some period of time deliberate cold exposure it turns out is deliberate cold exposure it turns out is deliberate cold exposure it turns out is a very potent way to increase these a very potent way to increase these a very potent way to increase these catecholamines this category of catecholamines this category of

1:11catecholamines this category of chemicals and thereby to improve mood chemicals and thereby to improve mood chemicals and thereby to improve mood mental acuity and levels of alertness mental acuity and levels of alertness mental acuity and levels of alertness and as we'll next see it not only has and as we'll next see it not only has and as we'll next see it not only has that effect which can be very beneficial that effect which can be very beneficial that effect which can be very beneficial for many people in a bunch of different for many people in a bunch of different for many people in a bunch of different circumstances but it also has the circumstances but it also has the circumstances but it also has the positive effects that many people seek positive effects that many people seek positive effects that many people seek in terms of metabolism in lowering in terms of metabolism in lowering in terms of metabolism in lowering inflammation in the body and other inflammation in the body and other inflammation in the body and other physiological effects as well and physiological effects as well and physiological effects as well and forgive me I was almost ready to move on forgive me I was almost ready to move on forgive me I was almost ready to move on to effects of deliberate cold exposure to effects of deliberate cold exposure to effects of deliberate cold exposure on metabolism and inflammation and so on metabolism and inflammation and so on metabolism and inflammation and so forth but I neglected to point out one forth but I neglected to point out one forth but I neglected to point out one of the other very interesting aspects of of the other very interesting aspects of of the other very interesting aspects of the study showing deliberate cold the study showing deliberate cold the study showing deliberate cold exposure can increase norepinephrine and exposure can increase norepinephrine and exposure can increase norepinephrine and dopamine which is that they observed no dopamine which is that they observed no dopamine which is that they observed no significant increases in the stress significant increases in the stress significant increases in the stress hormone cortisol and that is both hormone cortisol and that is both hormone cortisol and that is both surprising interesting and important surprising interesting and important surprising interesting and important because what it means is that the because what it means is that the because what it means is that the quality of stress that deliberate call quality of stress that deliberate call quality of stress that deliberate call exposure is creating in the body is exposure is creating in the body is exposure is creating in the body is likely to be one of what we call likely to be one of what we call likely to be one of what we call eustress

1:12eustress eustress hanselier the great physiologist won a hanselier the great physiologist won a hanselier the great physiologist won a Nobel Prize for distinguishing between Nobel Prize for distinguishing between Nobel Prize for distinguishing between distress which is stress in the brain distress which is stress in the brain distress which is stress in the brain and body that and body that and body that causes the release of things like causes the release of things like causes the release of things like cortisol along with the other cortisol along with the other cortisol along with the other catecholamines and that we experience as catecholamines and that we experience as catecholamines and that we experience as negative happening to us and can lead to negative happening to us and can lead to negative happening to us and can lead to negative Health outcomes and he negative Health outcomes and he negative Health outcomes and he distinguished that from eustress which distinguished that from eustress which distinguished that from eustress which was stressed that we Now understand is was stressed that we Now understand is was stressed that we Now understand is associated with increases in things like associated with increases in things like associated with increases in things like norepinephrine and dopamine but no norepinephrine and dopamine but no norepinephrine and dopamine but no increases or minimal increases in increases or minimal increases in increases or minimal increases in cortisol and that can lead to positive cortisol and that can lead to positive cortisol and that can lead to positive Health outcomes so it appears that Health outcomes so it appears that Health outcomes so it appears that deliberate cold exposure deliberate cold exposure can create what we call or what can create what we call or what can create what we call or what hanselier called eustress in other words hanselier called eustress in other words hanselier called eustress in other words it can create a condition in the brain it can create a condition in the brain it can create a condition in the brain and body in which we are stressing and body in which we are stressing and body in which we are stressing ourselves we are training up resilience ourselves we are training up resilience ourselves we are training up resilience and yet we are creating a neurochemical and yet we are creating a neurochemical and yet we are creating a neurochemical milieu that actually has many health milieu that actually has many health milieu that actually has many health benefits now I'd like to shift our benefits now I'd like to shift our benefits now I'd like to shift our attention to the effects of deliberate attention to the effects of deliberate attention to the effects of deliberate cold exposure on metabolism and I'd like cold exposure on metabolism and I'd like cold exposure on metabolism and I'd like to start by detailing a study that was to start by detailing a study that was to start by detailing a study that was performed on humans and published just

1:13performed on humans and published just performed on humans and published just at the end of last year the title of the at the end of last year the title of the at the end of last year the title of the study is altered Brown fat study is altered Brown fat study is altered Brown fat thermoregulation and enhanced cold thermoregulation and enhanced cold thermoregulation and enhanced cold induced thermogenesis in young healthy induced thermogenesis in young healthy induced thermogenesis in young healthy winter swimming men and I should point winter swimming men and I should point winter swimming men and I should point out that while the study was only out that while the study was only out that while the study was only performed on male subjects there's no performed on male subjects there's no performed on male subjects there's no reason to think that the effects that reason to think that the effects that reason to think that the effects that they discovered would only pertain to they discovered would only pertain to they discovered would only pertain to men I would hope that they would also do men I would hope that they would also do men I would hope that they would also do a study on women at some point in the a study on women at some point in the a study on women at some point in the future but the effects that they future but the effects that they future but the effects that they describe are very describe are very describe are very basic core physiological processes what basic core physiological processes what basic core physiological processes what they did is they looked at deliberate they did is they looked at deliberate they did is they looked at deliberate cold exposure in this group of young men cold exposure in this group of young men cold exposure in this group of young men and they used that and they used that and they used that 11 minute threshold per week so in other 11 minute threshold per week so in other 11 minute threshold per week so in other words they had them get into cold water words they had them get into cold water words they had them get into cold water for approximately 11 minutes per week for approximately 11 minutes per week for approximately 11 minutes per week and again that's 11 minutes total per and again that's 11 minutes total per and again that's 11 minutes total per week week week they divided that into two sessions they divided that into two sessions they divided that into two sessions although in speaking with the first although in speaking with the first although in speaking with the first author of the study Dr Susanna soberg I author of the study Dr Susanna soberg I author of the study Dr Susanna soberg I learned that it probably is not learned that it probably is not learned that it probably is not important that it be two sessions it important that it be two sessions it important that it be two sessions it could be three or even four sessions as

1:14could be three or even four sessions as could be three or even four sessions as long as it reaches that 11 minute long as it reaches that 11 minute long as it reaches that 11 minute threshold threshold threshold what they discovered was that by going what they discovered was that by going what they discovered was that by going into these cold environments in this into these cold environments in this into these cold environments in this case cold water immersion up to the neck case cold water immersion up to the neck case cold water immersion up to the neck for 11 minutes total per week that these for 11 minutes total per week that these for 11 minutes total per week that these men experienced increases in so-called men experienced increases in so-called men experienced increases in so-called Brown fat thermogenesis I'll talk more Brown fat thermogenesis I'll talk more Brown fat thermogenesis I'll talk more about what that is in a moment and about what that is in a moment and about what that is in a moment and increases in core body temperature that increases in core body temperature that increases in core body temperature that translate to increases in Core Body translate to increases in Core Body translate to increases in Core Body metabolism now the overall increases in metabolism now the overall increases in metabolism now the overall increases in Core Body metabolism that they Core Body metabolism that they Core Body metabolism that they experienced experienced experienced were not were not were not extremely large they were statistically extremely large they were statistically extremely large they were statistically significant but they weren't extremely significant but they weren't extremely significant but they weren't extremely large however the changes in brown fat large however the changes in brown fat large however the changes in brown fat stores are perhaps what's most stores are perhaps what's most stores are perhaps what's most interesting about this study and I'll interesting about this study and I'll interesting about this study and I'll tell you why the metabolic increases of tell you why the metabolic increases of tell you why the metabolic increases of deliberate cold exposure are both acute deliberate cold exposure are both acute deliberate cold exposure are both acute meaning happening in the short term when meaning happening in the short term when meaning happening in the short term when you get into the cold and immediately you get into the cold and immediately you get into the cold and immediately after one does experience an increase in

1:15after one does experience an increase in after one does experience an increase in core metabolism you burn some calories core metabolism you burn some calories core metabolism you burn some calories in other words in other words in other words and while those might not be very and while those might not be very and while those might not be very significant increases or I should say significant increases or I should say significant increases or I should say they can be statistically significant they can be statistically significant they can be statistically significant but they are not enormously large but they are not enormously large but they are not enormously large numbers of calories burned numbers of calories burned numbers of calories burned the longer lasting effects of the longer lasting effects of the longer lasting effects of deliberate cold exposure on metabolism deliberate cold exposure on metabolism deliberate cold exposure on metabolism seem to take place by changes that occur seem to take place by changes that occur seem to take place by changes that occur in the types of fat that we store in our in the types of fat that we store in our in the types of fat that we store in our body and the way that that fat impacts body and the way that that fat impacts body and the way that that fat impacts our metabolism at other times throughout our metabolism at other times throughout our metabolism at other times throughout the 24-hour cycle the 24-hour cycle the 24-hour cycle this actually has a somewhat anecdotal this actually has a somewhat anecdotal this actually has a somewhat anecdotal basis in particular in Scandinavia basis in particular in Scandinavia basis in particular in Scandinavia I don't speak Swedish nor I speak Danish I don't speak Swedish nor I speak Danish I don't speak Swedish nor I speak Danish nor do I speak Norwegian but I do have nor do I speak Norwegian but I do have nor do I speak Norwegian but I do have Danish relatives and they were able to Danish relatives and they were able to Danish relatives and they were able to help me decipher a common Swedish saying help me decipher a common Swedish saying help me decipher a common Swedish saying which essentially translates to the fact which essentially translates to the fact which essentially translates to the fact that in preparation for the summer they that in preparation for the summer they that in preparation for the summer they say

1:16say say one should expose themselves to warm one should expose themselves to warm one should expose themselves to warm environments so that one is comfortable environments so that one is comfortable environments so that one is comfortable in warm environments in the summer in warm environments in the summer in warm environments in the summer that's one half of this traditional that's one half of this traditional that's one half of this traditional Swedish and also Danish saying the other Swedish and also Danish saying the other Swedish and also Danish saying the other half of this traditional Danish Swedish half of this traditional Danish Swedish half of this traditional Danish Swedish saying is that in preparation for winter saying is that in preparation for winter saying is that in preparation for winter in order to not feel too cold in cold in order to not feel too cold in cold in order to not feel too cold in cold environments one should prepare for environments one should prepare for environments one should prepare for those in the fall by not wearing a those in the fall by not wearing a those in the fall by not wearing a jacket and exposing oneself to cold jacket and exposing oneself to cold jacket and exposing oneself to cold environments now of course this is just environments now of course this is just environments now of course this is just anecdotal cultural lore but it actually anecdotal cultural lore but it actually anecdotal cultural lore but it actually has a physiological basis which is by has a physiological basis which is by has a physiological basis which is by exposing oneself to cold environments on exposing oneself to cold environments on exposing oneself to cold environments on a repeated basis in anticipation of a repeated basis in anticipation of a repeated basis in anticipation of exposure to more extreme cold exposure to more extreme cold exposure to more extreme cold environments one can feel more environments one can feel more environments one can feel more comfortable in those extreme cold comfortable in those extreme cold comfortable in those extreme cold environments and that's exactly what environments and that's exactly what environments and that's exactly what they observed in this study by soberg at they observed in this study by soberg at they observed in this study by soberg at all the men felt more comfortable in all the men felt more comfortable in all the men felt more comfortable in extreme cold if they had trained gained

1:17extreme cold if they had trained gained extreme cold if they had trained gained through deliberate cold exposure which through deliberate cold exposure which through deliberate cold exposure which might not seem surprising at all but might not seem surprising at all but might not seem surprising at all but based on what we talked about earlier based on what we talked about earlier based on what we talked about earlier whereby deliberate cold exposure evokes whereby deliberate cold exposure evokes whereby deliberate cold exposure evokes this discomfort and this experience of this discomfort and this experience of this discomfort and this experience of norepinephrine release at least in the norepinephrine release at least in the norepinephrine release at least in the short term short term short term then you would say well shouldn't that then you would say well shouldn't that then you would say well shouldn't that deliberate cold exposure also make them deliberate cold exposure also make them deliberate cold exposure also make them feel uncomfortable like they really want feel uncomfortable like they really want feel uncomfortable like they really want to get out well that is true at the to get out well that is true at the to get out well that is true at the beginning of a deliberate cold exposure beginning of a deliberate cold exposure beginning of a deliberate cold exposure protocol meaning in the first week or in protocol meaning in the first week or in protocol meaning in the first week or in the second week of the third week but the second week of the third week but the second week of the third week but what one finds and what you will find if what one finds and what you will find if what one finds and what you will find if you do deliberate cold exposure you do deliberate cold exposure you do deliberate cold exposure consistently is that you will then consistently is that you will then consistently is that you will then become more comfortable at cold become more comfortable at cold become more comfortable at cold temperatures away from the deliberate temperatures away from the deliberate temperatures away from the deliberate cold exposure so whereas you might have cold exposure so whereas you might have cold exposure so whereas you might have previously been the person who was previously been the person who was previously been the person who was always cold in the room with air always cold in the room with air always cold in the room with air conditioning or always seeking a sweater conditioning or always seeking a sweater conditioning or always seeking a sweater always wanting to bundle up you will be always wanting to bundle up you will be always wanting to bundle up you will be more comfortable in those cold more comfortable in those cold more comfortable in those cold environments and the reason for that is environments and the reason for that is environments and the reason for that is well substantiated from this study and well substantiated from this study and well substantiated from this study and from animal studies whereby deliberate

1:18from animal studies whereby deliberate from animal studies whereby deliberate cold exposure converts one particular cold exposure converts one particular cold exposure converts one particular kind of fat cell the white fat cell kind of fat cell the white fat cell kind of fat cell the white fat cell which is a very low metabolic output which is a very low metabolic output which is a very low metabolic output cell it's basically a storage site for cell it's basically a storage site for cell it's basically a storage site for energy in the body fat cells to a energy in the body fat cells to a energy in the body fat cells to a different type of fat cell which is the different type of fat cell which is the different type of fat cell which is the beige fat cell called beige because it's beige fat cell called beige because it's beige fat cell called beige because it's actually beige or slightly Brown under actually beige or slightly Brown under actually beige or slightly Brown under the microscope or even to Brown fat the microscope or even to Brown fat the microscope or even to Brown fat cells which are very dark under the cells which are very dark under the cells which are very dark under the microscope and dark because they contain microscope and dark because they contain microscope and dark because they contain mitochondria mitochondria mitochondria and are very metabolically and and are very metabolically and and are very metabolically and thermogenically active in other words thermogenically active in other words thermogenically active in other words white fat doesn't burn many calories white fat doesn't burn many calories white fat doesn't burn many calories it's basically a storage site it's a it's basically a storage site it's a it's basically a storage site it's a bank account for energy it's filled with bank account for energy it's filled with bank account for energy it's filled with lipids and those lipids can be used if lipids and those lipids can be used if lipids and those lipids can be used if the body needs energy and if it goes the body needs energy and if it goes the body needs energy and if it goes into a caloric deficit beige fat and into a caloric deficit beige fat and into a caloric deficit beige fat and brown fat acts as sort of a furnace or brown fat acts as sort of a furnace or brown fat acts as sort of a furnace or the sort of fat that you would find in a the sort of fat that you would find in a the sort of fat that you would find in a candle candle candle a fuel that can increase core body

1:19a fuel that can increase core body a fuel that can increase core body temperature so beige fat and brown fat temperature so beige fat and brown fat temperature so beige fat and brown fat is very good at raising our metabolism is very good at raising our metabolism is very good at raising our metabolism and helps burn white fat now of course and helps burn white fat now of course and helps burn white fat now of course it does that only in the context of a it does that only in the context of a it does that only in the context of a caloric deficit but it can actually help caloric deficit but it can actually help caloric deficit but it can actually help create that caloric deficit having more create that caloric deficit having more create that caloric deficit having more beige fat and brown fat can increase beige fat and brown fat can increase beige fat and brown fat can increase your overall core metabolism in other your overall core metabolism in other your overall core metabolism in other words the number of calories that you words the number of calories that you words the number of calories that you burn per day and therefore the number of burn per day and therefore the number of burn per day and therefore the number of calories that you need to either calories that you need to either calories that you need to either maintain or to lose weight maintain or to lose weight maintain or to lose weight the simple translation of this is that the simple translation of this is that the simple translation of this is that getting into cold water for a total of getting into cold water for a total of getting into cold water for a total of 11 minutes perhaps more but at least 11 11 minutes perhaps more but at least 11 11 minutes perhaps more but at least 11 minutes per week divided into two or minutes per week divided into two or minutes per week divided into two or four sessions four sessions four sessions can increase your core metabolism in can increase your core metabolism in can increase your core metabolism in part by increasing your beige and brown part by increasing your beige and brown part by increasing your beige and brown fat stores and we know how that works at fat stores and we know how that works at fat stores and we know how that works at least in animal models and there's now least in animal models and there's now least in animal models and there's now reason to suspect that the exact same reason to suspect that the exact same reason to suspect that the exact same mechanisms are occurring in humans the mechanisms are occurring in humans the mechanisms are occurring in humans the primary way in which deliberate cold primary way in which deliberate cold primary way in which deliberate cold exposure converts white fat cells into

1:20exposure converts white fat cells into exposure converts white fat cells into these more metabolically thermogenically these more metabolically thermogenically these more metabolically thermogenically Active Metabolism increasing beige and Active Metabolism increasing beige and Active Metabolism increasing beige and brown fat cells brown fat cells brown fat cells is because norepinephrine is because norepinephrine is because norepinephrine released when we get into the cold released when we get into the cold released when we get into the cold binds to receptors on the surface of binds to receptors on the surface of binds to receptors on the surface of white fat cells and activates Downstream white fat cells and activates Downstream white fat cells and activates Downstream Pathways such as Pathways such as Pathways such as ucp1 so this is an uncoupling protein ucp1 so this is an uncoupling protein ucp1 so this is an uncoupling protein one that acts on the mitochondrial one that acts on the mitochondrial one that acts on the mitochondrial metabolism of cells and increases the metabolism of cells and increases the metabolism of cells and increases the mitochondrial output of those cells and mitochondrial output of those cells and mitochondrial output of those cells and the mitochondrial density of those cells the mitochondrial density of those cells the mitochondrial density of those cells in other words it takes a cell that has in other words it takes a cell that has in other words it takes a cell that has a kind of a weak engine or no engine for a kind of a weak engine or no engine for a kind of a weak engine or no engine for generating energy although every cell generating energy although every cell generating energy although every cell has some mitochondria it takes cells has some mitochondria it takes cells has some mitochondria it takes cells that have very few mitochondria and that have very few mitochondria and that have very few mitochondria and increases the engine size it kind of increases the engine size it kind of increases the engine size it kind of Stokes the furnace of those particular Stokes the furnace of those particular Stokes the furnace of those particular cells and actually can change gene cells and actually can change gene cells and actually can change gene expression in those cells so that's expression in those cells so that's expression in those cells so that's what's really interesting deliberate

1:21what's really interesting deliberate what's really interesting deliberate cold exposure causes increases in cold exposure causes increases in cold exposure causes increases in norepinephrine which bind to receptors norepinephrine which bind to receptors norepinephrine which bind to receptors on the surfaces of white fat cells which on the surfaces of white fat cells which on the surfaces of white fat cells which triggers the release of things like ucp1 triggers the release of things like ucp1 triggers the release of things like ucp1 it also causes the release of things it also causes the release of things it also causes the release of things like p-par gamma and cofactor pgc1 I'm like p-par gamma and cofactor pgc1 I'm like p-par gamma and cofactor pgc1 I'm going to refer you to a review if you going to refer you to a review if you going to refer you to a review if you want to learn more about these want to learn more about these want to learn more about these for those of you that don't want to for those of you that don't want to for those of you that don't want to learn more all you need to know is that learn more all you need to know is that learn more all you need to know is that the downstream of all that are increases the downstream of all that are increases the downstream of all that are increases in mitochondria and Metabolism an actual in mitochondria and Metabolism an actual in mitochondria and Metabolism an actual genetic changes in the white fat cells genetic changes in the white fat cells genetic changes in the white fat cells that convert them into beige and brown that convert them into beige and brown that convert them into beige and brown fat cells this is especially important fat cells this is especially important fat cells this is especially important for adults because for adults because for adults because babies and young children babies and young children babies and young children actually don't have the ability to actually don't have the ability to actually don't have the ability to shiver or they have a less robust shiver or they have a less robust shiver or they have a less robust capacity to shiver very small babies capacity to shiver very small babies capacity to shiver very small babies really can't shiver so they have a lot really can't shiver so they have a lot really can't shiver so they have a lot of brown fat in order to keep them warm of brown fat in order to keep them warm of brown fat in order to keep them warm young children eventually develop the young children eventually develop the young children eventually develop the ability to shiver ability to shiver ability to shiver and maintain these Brown fat stores and maintain these Brown fat stores and maintain these Brown fat stores mainly around the clavicles the heart mainly around the clavicles the heart mainly around the clavicles the heart the upper spine and in the upper back

1:22the upper spine and in the upper back the upper spine and in the upper back and it's no coincidence that kids can and it's no coincidence that kids can and it's no coincidence that kids can often run around with a minimal of often run around with a minimal of often run around with a minimal of clothing and be comfortable in clothing and be comfortable in clothing and be comfortable in environments that adults would be cold environments that adults would be cold environments that adults would be cold in in in as life goes on we tend to lose Bayesian as life goes on we tend to lose Bayesian as life goes on we tend to lose Bayesian Brown fat but this mechanism that I'm Brown fat but this mechanism that I'm Brown fat but this mechanism that I'm referring to points to the plasticity of referring to points to the plasticity of referring to points to the plasticity of white fat meaning the ability for white white fat meaning the ability for white white fat meaning the ability for white fat to actually convert its identity fat to actually convert its identity fat to actually convert its identity into this metabolically thermogenically into this metabolically thermogenically into this metabolically thermogenically enhancing form of Bayesian Brown fat so enhancing form of Bayesian Brown fat so enhancing form of Bayesian Brown fat so deliberate cold exposure is a terrific deliberate cold exposure is a terrific deliberate cold exposure is a terrific way to increase your core metabolism and way to increase your core metabolism and way to increase your core metabolism and oftentimes critics will say well the oftentimes critics will say well the oftentimes critics will say well the increase in metabolism isn't that increase in metabolism isn't that increase in metabolism isn't that significant although I do want to point significant although I do want to point significant although I do want to point out again the 93 percent and 350 out again the 93 percent and 350 out again the 93 percent and 350 increases increases increases Metabolism from that previous study but Metabolism from that previous study but Metabolism from that previous study but critics then will say well that doesn't critics then will say well that doesn't critics then will say well that doesn't really translate to that big really translate to that big really translate to that big of a caloric burn during the deliberate of a caloric burn during the deliberate of a caloric burn during the deliberate cold exposure but to that you should say cold exposure but to that you should say cold exposure but to that you should say ah but that's only limiting your Optics ah but that's only limiting your Optics ah but that's only limiting your Optics to just a portion of the effects of

1:23to just a portion of the effects of to just a portion of the effects of deliberate cold exposure because deliberate cold exposure because deliberate cold exposure because deliberate cold exposure can also deliberate cold exposure can also deliberate cold exposure can also convert white fat to beige fat and brown convert white fat to beige fat and brown convert white fat to beige fat and brown fat and lead to these more lasting fat and lead to these more lasting fat and lead to these more lasting increases in metabolism so for any of increases in metabolism so for any of increases in metabolism so for any of you interested in increasing your you interested in increasing your you interested in increasing your metabolism and or being comfortable in metabolism and or being comfortable in metabolism and or being comfortable in cold environments and or being cold environments and or being cold environments and or being comfortable in terms of being able to comfortable in terms of being able to comfortable in terms of being able to combat stress mentally deliberate cold combat stress mentally deliberate cold combat stress mentally deliberate cold exposure I do believe is a powerful tool exposure I do believe is a powerful tool exposure I do believe is a powerful tool and there is simply no reason why you and there is simply no reason why you and there is simply no reason why you couldn't and shouldn't use the same couldn't and shouldn't use the same couldn't and shouldn't use the same protocols that I described earlier for protocols that I described earlier for protocols that I described earlier for building resilience to increase building resilience to increase building resilience to increase metabolism provided you're hitting that metabolism provided you're hitting that metabolism provided you're hitting that 11 minute per week threshold 11 minute per week threshold 11 minute per week threshold you ought to be stimulating both you ought to be stimulating both you ought to be stimulating both mechanisms increases in resilience and mechanisms increases in resilience and mechanisms increases in resilience and increases in core metabolism increases in core metabolism increases in core metabolism as I mentioned earlier most of the as I mentioned earlier most of the as I mentioned earlier most of the detailed studies on the conversion of detailed studies on the conversion of detailed studies on the conversion of white fat to beige fat and brown fat white fat to beige fat and brown fat white fat to beige fat and brown fat through the use of cold have been done through the use of cold have been done through the use of cold have been done in animal models but the human data are in animal models but the human data are in animal models but the human data are starting to emerge and if you'd like to starting to emerge and if you'd like to starting to emerge and if you'd like to do the Deep dive into these mechanisms do the Deep dive into these mechanisms do the Deep dive into these mechanisms things like ucp1 pipar gamma Etc there's

1:24things like ucp1 pipar gamma Etc there's things like ucp1 pipar gamma Etc there's a beautiful review that was published a beautiful review that was published a beautiful review that was published recently in the journal cell which is recently in the journal cell which is recently in the journal cell which is one of the three Apex journals nature one of the three Apex journals nature one of the three Apex journals nature science so science so science so and the title of that paper is adipose and the title of that paper is adipose and the title of that paper is adipose tissue plasticity in health and disease tissue plasticity in health and disease tissue plasticity in health and disease I love this review it has beautiful I love this review it has beautiful I love this review it has beautiful diagrams detailing all of the pathways diagrams detailing all of the pathways diagrams detailing all of the pathways from cold to norepinephrine through ucp1 from cold to norepinephrine through ucp1 from cold to norepinephrine through ucp1 Downstream of things like cyclic amp if Downstream of things like cyclic amp if Downstream of things like cyclic amp if none of those names mean anything to you none of those names mean anything to you none of those names mean anything to you don't worry about it you certainly don't don't worry about it you certainly don't don't worry about it you certainly don't need to know these mechanisms to benefit need to know these mechanisms to benefit need to know these mechanisms to benefit from deliberate cold exposure protocols from deliberate cold exposure protocols from deliberate cold exposure protocols if those names do mean something to you if those names do mean something to you if those names do mean something to you or you're interested in exploring the or you're interested in exploring the or you're interested in exploring the downstream effects of deliberate cold downstream effects of deliberate cold downstream effects of deliberate cold exposure and something else that's exposure and something else that's exposure and something else that's really nice that's covered in this paper really nice that's covered in this paper really nice that's covered in this paper is how deliberate cold exposure is how deliberate cold exposure is how deliberate cold exposure interacts with fasted States and fed interacts with fasted States and fed interacts with fasted States and fed States I think you'll also find this States I think you'll also find this States I think you'll also find this review very interesting I don't want to review very interesting I don't want to review very interesting I don't want to go too deeply into fasted States and fed go too deeply into fasted States and fed go too deeply into fasted States and fed States right now suffice to say that States right now suffice to say that States right now suffice to say that when we are fasted meaning when we when we are fasted meaning when we when we are fasted meaning when we haven't eaten for some period of time haven't eaten for some period of time haven't eaten for some period of time our Baseline levels of norepinephrine

1:25our Baseline levels of norepinephrine our Baseline levels of norepinephrine and epinephrine are already elevated and and epinephrine are already elevated and and epinephrine are already elevated and so cold exposure at those times ought to so cold exposure at those times ought to so cold exposure at those times ought to have an even greater effect on have an even greater effect on have an even greater effect on metabolism and resilience and so on so metabolism and resilience and so on so metabolism and resilience and so on so for you fasters or your intermittent for you fasters or your intermittent for you fasters or your intermittent fasters out there fasters out there fasters out there if you really want to get fancy you can if you really want to get fancy you can if you really want to get fancy you can do your deliberate cold exposure when do your deliberate cold exposure when do your deliberate cold exposure when you are fasted I certainly wouldn't you are fasted I certainly wouldn't you are fasted I certainly wouldn't recommend doing it with a very full recommend doing it with a very full recommend doing it with a very full stomach in any case and as I mentioned stomach in any case and as I mentioned stomach in any case and as I mentioned before on before on before on this podcast intermittent fasting is but this podcast intermittent fasting is but this podcast intermittent fasting is but one way one way one way and certainly there are other ways to and certainly there are other ways to and certainly there are other ways to limit total caloric intake for sake of limit total caloric intake for sake of limit total caloric intake for sake of maintaining or losing weight if that's maintaining or losing weight if that's maintaining or losing weight if that's your goal I know many people are using your goal I know many people are using your goal I know many people are using and benefit from intermittent fasting and benefit from intermittent fasting and benefit from intermittent fasting however and so it certainly can be however and so it certainly can be however and so it certainly can be combined with deliberate cold exposures combined with deliberate cold exposures combined with deliberate cold exposures in order to get even greater increases in order to get even greater increases in order to get even greater increases in norepinephrine and epinephrine so for in norepinephrine and epinephrine so for in norepinephrine and epinephrine so for those of you that are primarily those of you that are primarily those of you that are primarily interested in using deliberate cold interested in using deliberate cold interested in using deliberate cold exposure to increase dopamine levels in exposure to increase dopamine levels in exposure to increase dopamine levels in your brain and body your brain and body your brain and body you can also do a combined protocol

1:26you can also do a combined protocol you can also do a combined protocol whereby you ingest caffeine 60 to 120 whereby you ingest caffeine 60 to 120 whereby you ingest caffeine 60 to 120 minutes before the deliberate cold minutes before the deliberate cold minutes before the deliberate cold exposure exposure this is based on a study that I've this is based on a study that I've this is based on a study that I've talked about before entitled caffeine talked about before entitled caffeine talked about before entitled caffeine increases striatal dopamine D2 D3 increases striatal dopamine D2 D3 increases striatal dopamine D2 D3 receptor availability in the human brain receptor availability in the human brain receptor availability in the human brain and as the title suggests this study was and as the title suggests this study was and as the title suggests this study was done on humans looking at the density done on humans looking at the density done on humans looking at the density and or efficacy of these dopamine and or efficacy of these dopamine and or efficacy of these dopamine receptors in an area of the brain called receptors in an area of the brain called receptors in an area of the brain called the striatum which is involved in the striatum which is involved in the striatum which is involved in planning and action and also suppressing planning and action and also suppressing planning and action and also suppressing planning in action it's involved very planning in action it's involved very planning in action it's involved very closely with whether or not we can closely with whether or not we can closely with whether or not we can engage in behavior and withhold Behavior engage in behavior and withhold Behavior engage in behavior and withhold Behavior the so-called go and no go Pathways in the so-called go and no go Pathways in the so-called go and no go Pathways in the brain dopamine plays a critical role the brain dopamine plays a critical role the brain dopamine plays a critical role in that and many other things as well as in that and many other things as well as in that and many other things as well as you now know you now know you now know so why would you want to ingest caffeine so why would you want to ingest caffeine so why would you want to ingest caffeine 60 to 120 minutes before deliberate cold 60 to 120 minutes before deliberate cold 60 to 120 minutes before deliberate cold exposure well exposure well exposure well as I talked about earlier dopamine can as I talked about earlier dopamine can as I talked about earlier dopamine can increase quite substantially in response increase quite substantially in response increase quite substantially in response to deliberate cold exposure but dopamine to deliberate cold exposure but dopamine to deliberate cold exposure but dopamine on its own doesn't do anything it has to on its own doesn't do anything it has to on its own doesn't do anything it has to bind to receptors and this paper shows

1:27bind to receptors and this paper shows bind to receptors and this paper shows quite definitively that ingesting quite definitively that ingesting quite definitively that ingesting caffeine in this case it was 300 caffeine in this case it was 300 caffeine in this case it was 300 milligram dose of caffeine which is milligram dose of caffeine which is milligram dose of caffeine which is about the dose of caffeine in two or about the dose of caffeine in two or about the dose of caffeine in two or three cups of coffee it depends on the three cups of coffee it depends on the three cups of coffee it depends on the strength of the coffee of course but strength of the coffee of course but strength of the coffee of course but it's not an outrageous amount of it's not an outrageous amount of it's not an outrageous amount of caffeine caffeine caffeine that increases the density and or that increases the density and or that increases the density and or efficacy of these receptors which would efficacy of these receptors which would efficacy of these receptors which would allow that dopamine to have its greatest allow that dopamine to have its greatest allow that dopamine to have its greatest effect effect effect and for those of you that want to get and for those of you that want to get and for those of you that want to get really really fancy I suppose you could really really fancy I suppose you could really really fancy I suppose you could do this fasted so you get the further do this fasted so you get the further do this fasted so you get the further increase in norepinephrine and you get increase in norepinephrine and you get increase in norepinephrine and you get the dopamine increase from the cold the dopamine increase from the cold the dopamine increase from the cold exposure the body of the dopamine exposure the body of the dopamine exposure the body of the dopamine although I do want to point out that at although I do want to point out that at although I do want to point out that at some point you start layering together some point you start layering together some point you start layering together enough protocols that you would be enough protocols that you would be enough protocols that you would be spending your entire day trying to get spending your entire day trying to get spending your entire day trying to get this dopamine pulse and I would hope this dopamine pulse and I would hope this dopamine pulse and I would hope that you would would have other that you would would have other that you would would have other activities that you would engage in but activities that you would engage in but activities that you would engage in but if you're getting up in the morning and if you're getting up in the morning and if you're getting up in the morning and you're fasted because you haven't eaten you're fasted because you haven't eaten you're fasted because you haven't eaten all night and you have a cup of coffee all night and you have a cup of coffee all night and you have a cup of coffee and then 60 minutes later you take your and then 60 minutes later you take your and then 60 minutes later you take your cold shower or two hours later you do cold shower or two hours later you do cold shower or two hours later you do your cold immersion or your cold shower your cold immersion or your cold shower your cold immersion or your cold shower you would be layering together these you would be layering together these you would be layering together these different mechanisms of dopamine

1:28different mechanisms of dopamine different mechanisms of dopamine receptors epinephrine and so forth in a receptors epinephrine and so forth in a receptors epinephrine and so forth in a way that at least to me doesn't seem way that at least to me doesn't seem way that at least to me doesn't seem incompatible with having some other life incompatible with having some other life incompatible with having some other life like going to school and having like going to school and having like going to school and having relationships Etc and this increase in relationships Etc and this increase in relationships Etc and this increase in dopamine particularly in the striatum is dopamine particularly in the striatum is dopamine particularly in the striatum is not a trivial one I do want to point out not a trivial one I do want to point out not a trivial one I do want to point out as the authors do that pre-clinical as the authors do that pre-clinical as the authors do that pre-clinical Studies have shown that increases in Studies have shown that increases in Studies have shown that increases in striatal dopamine induced by things like striatal dopamine induced by things like striatal dopamine induced by things like daffenil which is used to treat ADHD and daffenil which is used to treat ADHD and daffenil which is used to treat ADHD and treat narcolepsy is necessary for their treat narcolepsy is necessary for their treat narcolepsy is necessary for their wake promoting actions what this really wake promoting actions what this really wake promoting actions what this really says is that just having elevated levels says is that just having elevated levels says is that just having elevated levels of dopamine from a drug or from an ice of dopamine from a drug or from an ice of dopamine from a drug or from an ice bath or what have you is not sufficient bath or what have you is not sufficient bath or what have you is not sufficient to get the effects of dopamine you to get the effects of dopamine you to get the effects of dopamine you really need the receptors to be really need the receptors to be really need the receptors to be available and you need those receptors available and you need those receptors available and you need those receptors to be available in the appropriate to be available in the appropriate to be available in the appropriate density and you need those receptors to density and you need those receptors to density and you need those receptors to be available in the appropriate density be available in the appropriate density be available in the appropriate density in the striatum in particular so I think in the striatum in particular so I think in the striatum in particular so I think there are a number of reasons why if there are a number of reasons why if there are a number of reasons why if it's compatible with the other aspects it's compatible with the other aspects it's compatible with the other aspects of your health because of course always of your health because of course always of your health because of course always you have to consider this on a you have to consider this on a you have to consider this on a background of cardiovascular health and background of cardiovascular health and background of cardiovascular health and blood pressure Etc that ingesting a cup

1:29blood pressure Etc that ingesting a cup blood pressure Etc that ingesting a cup or two of coffee an hour before your ice or two of coffee an hour before your ice or two of coffee an hour before your ice bath may be fasted as well could be bath may be fasted as well could be bath may be fasted as well could be quite beneficial for increasing dopamine quite beneficial for increasing dopamine quite beneficial for increasing dopamine over quite extended periods of time a over quite extended periods of time a over quite extended periods of time a couple of key points that you'll want to couple of key points that you'll want to couple of key points that you'll want to pay attention to in thinking about pay attention to in thinking about pay attention to in thinking about deliberate coal exposure and Metabolism deliberate coal exposure and Metabolism deliberate coal exposure and Metabolism in the soberg study they also explored in the soberg study they also explored in the soberg study they also explored the use of sauna and how to use sauna the use of sauna and how to use sauna the use of sauna and how to use sauna meaning deliberate heat in conjunction meaning deliberate heat in conjunction meaning deliberate heat in conjunction in with cold in with cold in with cold we are going to do an entire episode we are going to do an entire episode we are going to do an entire episode about the use of heat for health and about the use of heat for health and about the use of heat for health and performance so that is not the focus now performance so that is not the focus now performance so that is not the focus now however however however it does raise an important point that we it does raise an important point that we it does raise an important point that we do need to address at this moment which do need to address at this moment which do need to address at this moment which is if you are using sauna or if you are is if you are using sauna or if you are is if you are using sauna or if you are taking warm showers or if you're simply taking warm showers or if you're simply taking warm showers or if you're simply using deliberate cold exposure of any using deliberate cold exposure of any using deliberate cold exposure of any kind should you get into the heat kind should you get into the heat kind should you get into the heat afterward or before or not at all and afterward or before or not at all and afterward or before or not at all and this is where we can point to the this is where we can point to the this is where we can point to the so-called soberg principle at least I so-called soberg principle at least I so-called soberg principle at least I call it the sober principle The Sober call it the sober principle The Sober call it the sober principle The Sober principle named after first author of principle named after first author of principle named after first author of this study I referred to earlier Dr

1:30this study I referred to earlier Dr this study I referred to earlier Dr Susanna soberg Susanna soberg Susanna soberg science it is appropriate to take a key science it is appropriate to take a key science it is appropriate to take a key piece of data and call it a principle if piece of data and call it a principle if piece of data and call it a principle if in fact it translates to something in fact it translates to something in fact it translates to something larger which I believe it does larger which I believe it does larger which I believe it does it is generally not appropriate for it is generally not appropriate for it is generally not appropriate for people to name a principle after people to name a principle after people to name a principle after themselves although there are a few themselves although there are a few themselves although there are a few scientists that have done that so I have scientists that have done that so I have scientists that have done that so I have named it the sober principle but I did named it the sober principle but I did named it the sober principle but I did that to give it appropriate credit to Dr that to give it appropriate credit to Dr that to give it appropriate credit to Dr Susanna soberg who discovered that and Susanna soberg who discovered that and Susanna soberg who discovered that and pointed out quite appropriately that to pointed out quite appropriately that to pointed out quite appropriately that to achieve the greatest increases in achieve the greatest increases in achieve the greatest increases in metabolism metabolism metabolism through deliberate cold exposure through deliberate cold exposure you want to force yourself to reheat on you want to force yourself to reheat on you want to force yourself to reheat on your own after the deliberate cold your own after the deliberate cold your own after the deliberate cold exposure meaning you wouldn't want to go exposure meaning you wouldn't want to go exposure meaning you wouldn't want to go from the cold shower to a hot shower or from the cold shower to a hot shower or from the cold shower to a hot shower or from the cold shower to a sauna rather from the cold shower to a sauna rather from the cold shower to a sauna rather if you were going to start with a hot if you were going to start with a hot if you were going to start with a hot shower or you're going to start with a shower or you're going to start with a shower or you're going to start with a sauna that you would end with the cold sauna that you would end with the cold sauna that you would end with the cold and then you would reheat naturally now and then you would reheat naturally now and then you would reheat naturally now I personally take a cold shower a few

1:31I personally take a cold shower a few I personally take a cold shower a few times a week or do cold immersion and times a week or do cold immersion and times a week or do cold immersion and because I'm not specifically focused on because I'm not specifically focused on because I'm not specifically focused on increasing metabolism although I increasing metabolism although I increasing metabolism although I probably should be that's not what I'm probably should be that's not what I'm probably should be that's not what I'm using it for now I will take a hot using it for now I will take a hot using it for now I will take a hot shower afterwards and in doing so I'm shower afterwards and in doing so I'm shower afterwards and in doing so I'm short circuiting some of the further short circuiting some of the further short circuiting some of the further metabolic increases that I would achieve metabolic increases that I would achieve metabolic increases that I would achieve where I to just end with the cold so the where I to just end with the cold so the where I to just end with the cold so the sober principle is if you want to sober principle is if you want to sober principle is if you want to increase your metabolism end with cold increase your metabolism end with cold increase your metabolism end with cold and we can take this a step further and and we can take this a step further and and we can take this a step further and say that if you want to use deliberate say that if you want to use deliberate say that if you want to use deliberate cold exposure to increase metabolism cold exposure to increase metabolism cold exposure to increase metabolism that you should make sure that you get that you should make sure that you get that you should make sure that you get to the point where you shiver and the to the point where you shiver and the to the point where you shiver and the reason for this is that there are a reason for this is that there are a reason for this is that there are a series of studies but in particular one series of studies but in particular one series of studies but in particular one study published in the journal Nature study published in the journal Nature study published in the journal Nature excellent journal in the year 2018 excellent journal in the year 2018 excellent journal in the year 2018 showing that deliberate cold exposure showing that deliberate cold exposure showing that deliberate cold exposure that evokes shivering from the muscles that evokes shivering from the muscles that evokes shivering from the muscles causes the release of a molecule called causes the release of a molecule called causes the release of a molecule called succinate from the muscles and that succinate from the muscles and that succinate from the muscles and that succinate plays a key role in activating

1:32succinate plays a key role in activating succinate plays a key role in activating ground fat thermogenesis which you now ground fat thermogenesis which you now ground fat thermogenesis which you now have heard about and understand as have heard about and understand as have heard about and understand as critical to the increases in metabolism critical to the increases in metabolism critical to the increases in metabolism caused by deliberate cold exposure so caused by deliberate cold exposure so caused by deliberate cold exposure so what this means is if you want to what this means is if you want to what this means is if you want to increase your metabolism end on cold increase your metabolism end on cold increase your metabolism end on cold that's the sober principle and as best that's the sober principle and as best that's the sober principle and as best you can try and get to the point where you can try and get to the point where you can try and get to the point where you are shivering you are shivering you are shivering either when you are in the cold exposure either when you are in the cold exposure either when you are in the cold exposure or immediately afterwards now one or immediately afterwards now one or immediately afterwards now one efficient way to do this is to for efficient way to do this is to for efficient way to do this is to for instance you could get into the cold instance you could get into the cold instance you could get into the cold shower shower shower for a minute or two minutes or three for a minute or two minutes or three for a minute or two minutes or three minutes uncomfortably cold but safe to minutes uncomfortably cold but safe to minutes uncomfortably cold but safe to stay in remember that's our general rule stay in remember that's our general rule stay in remember that's our general rule of thumb then turn off the water and of thumb then turn off the water and of thumb then turn off the water and stand there make sure that you're not stand there make sure that you're not stand there make sure that you're not holding yourself close to your body holding yourself close to your body holding yourself close to your body you're not hugging yourself to try and you're not hugging yourself to try and you're not hugging yourself to try and keep yourself warm but rather your limbs keep yourself warm but rather your limbs keep yourself warm but rather your limbs are extended at your sides are extended at your sides are extended at your sides and then if that fails to induce shiver and then if that fails to induce shiver and then if that fails to induce shiver then to turn on the cold water again then to turn on the cold water again then to turn on the cold water again and then turn it off again so and then turn it off again so and then turn it off again so alternating perhaps a minute to three alternating perhaps a minute to three alternating perhaps a minute to three minutes of cold exposure followed by a minutes of cold exposure followed by a minutes of cold exposure followed by a minute to three minutes of drying out in

1:33minute to three minutes of drying out in minute to three minutes of drying out in air and going back into the cold air and going back into the cold air and going back into the cold exposure Etc exposure Etc exposure Etc I can tell you this from experience this I can tell you this from experience this I can tell you this from experience this is a pretty brutal protocol is a pretty brutal protocol is a pretty brutal protocol if you have never if you have never if you have never tried getting into an ice bath or cold tried getting into an ice bath or cold tried getting into an ice bath or cold water immersion or cold shower for one water immersion or cold shower for one water immersion or cold shower for one minute and then getting out and trying minute and then getting out and trying minute and then getting out and trying to stand there with your arms extended to stand there with your arms extended to stand there with your arms extended in cool or cold air for one minute and in cool or cold air for one minute and in cool or cold air for one minute and then getting back into the cold shower then getting back into the cold shower then getting back into the cold shower or water immersion you are in for an or water immersion you are in for an or water immersion you are in for an experience because even for those of you experience because even for those of you experience because even for those of you that are pretty shiver resistant you'll that are pretty shiver resistant you'll that are pretty shiver resistant you'll find that it is much much harder to get find that it is much much harder to get find that it is much much harder to get out of that cold water and stand their out of that cold water and stand their out of that cold water and stand their arms extended and drying off by arms extended and drying off by arms extended and drying off by evaporation which further draws heat evaporation which further draws heat evaporation which further draws heat from the body from the body from the body than it is to wrap yourself in a towel than it is to wrap yourself in a towel than it is to wrap yourself in a towel get in a warm shower or a sauna so get in a warm shower or a sauna so get in a warm shower or a sauna so there's certainly no requirement to end there's certainly no requirement to end there's certainly no requirement to end on cold there's certainly no requirement on cold there's certainly no requirement on cold there's certainly no requirement to induce shiver but if your primary to induce shiver but if your primary to induce shiver but if your primary goal is to goal is to goal is to induce increases in metabolism both in induce increases in metabolism both in induce increases in metabolism both in the short term and in the long term the short term and in the long term the short term and in the long term following the cold exposure well then

1:34following the cold exposure well then following the cold exposure well then you'll want to end on cold and you'll you'll want to end on cold and you'll you'll want to end on cold and you'll want to find a way to shiver provided want to find a way to shiver provided want to find a way to shiver provided that the level of cold that you're that the level of cold that you're that the level of cold that you're exposing yourself to is still safe for exposing yourself to is still safe for exposing yourself to is still safe for you overall so up until now I've been you overall so up until now I've been you overall so up until now I've been talking about deliberate cold exposure talking about deliberate cold exposure talking about deliberate cold exposure as a potent stimulus for the release of as a potent stimulus for the release of as a potent stimulus for the release of norepinephrine in the brain and body and norepinephrine in the brain and body and norepinephrine in the brain and body and indeed it is but the way I've been indeed it is but the way I've been indeed it is but the way I've been describing it describing it describing it has been in the context of circulating has been in the context of circulating has been in the context of circulating plasma levels of norepinephrine meaning plasma levels of norepinephrine meaning plasma levels of norepinephrine meaning circulating within the blood circulating within the blood circulating within the blood I haven't mentioned but is absolutely I haven't mentioned but is absolutely I haven't mentioned but is absolutely true is that the fat cells themselves true is that the fat cells themselves true is that the fat cells themselves actually receive input from neurons so actually receive input from neurons so actually receive input from neurons so there are neurons that release there are neurons that release there are neurons that release norepinephrine in response to cold norepinephrine in response to cold norepinephrine in response to cold directly into the fat so I want to give directly into the fat so I want to give directly into the fat so I want to give you this picture of how the architecture you this picture of how the architecture you this picture of how the architecture of all this works because I think it can of all this works because I think it can of all this works because I think it can help you navigate and indeed build help you navigate and indeed build help you navigate and indeed build better deliberate cold exposure better deliberate cold exposure better deliberate cold exposure protocols your adrenal glands release protocols your adrenal glands release protocols your adrenal glands release norepinephrine and epinephrine norepinephrine and epinephrine norepinephrine and epinephrine your brain has sites within it like the

1:35your brain has sites within it like the your brain has sites within it like the locus ceruleus that release locus ceruleus that release locus ceruleus that release norepinephrine and epinephrine norepinephrine and epinephrine but there are also neurons within your but there are also neurons within your but there are also neurons within your skin that sense cold and other neurons skin that sense cold and other neurons skin that sense cold and other neurons that can directly release norepinephrine that can directly release norepinephrine that can directly release norepinephrine into the fat stores and cause those into the fat stores and cause those into the fat stores and cause those white fat cells to convert to Bayesian white fat cells to convert to Bayesian white fat cells to convert to Bayesian Brown fat and I think this particular Brown fat and I think this particular Brown fat and I think this particular aspect of our physiology is often aspect of our physiology is often aspect of our physiology is often overlooked overlooked overlooked in studies and when people say oh well in studies and when people say oh well in studies and when people say oh well the increases in metabolism aren't that the increases in metabolism aren't that the increases in metabolism aren't that great the circulating levels of great the circulating levels of great the circulating levels of norepinephrine those are very large but norepinephrine those are very large but norepinephrine those are very large but they're very transient and so on that they're very transient and so on that they're very transient and so on that fails to understand that neurons that fails to understand that neurons that fails to understand that neurons that actually sense cold are in a position to actually sense cold are in a position to actually sense cold are in a position to communicate via other neurons directly communicate via other neurons directly communicate via other neurons directly to the fat cells and release to the fat cells and release to the fat cells and release norepinephrine into those fat cells norepinephrine into those fat cells norepinephrine into those fat cells which as I pointed out earlier set off a which as I pointed out earlier set off a which as I pointed out earlier set off a huge set of immediate and long-term huge set of immediate and long-term huge set of immediate and long-term Cascades of even gene expression changes Cascades of even gene expression changes Cascades of even gene expression changes so the picture that I'd like you to have so the picture that I'd like you to have so the picture that I'd like you to have in your mind is that when you get into in your mind is that when you get into in your mind is that when you get into the cold the cold the cold yes of course you experience that as a

1:36yes of course you experience that as a yes of course you experience that as a experience of I don't want to do this experience of I don't want to do this experience of I don't want to do this I'm going to overcome this I'm going to I'm going to overcome this I'm going to I'm going to overcome this I'm going to climb over these mental walls that climb over these mental walls that climb over these mental walls that represent adrenaline release in my brain represent adrenaline release in my brain represent adrenaline release in my brain and body but also that your fat cells and body but also that your fat cells and body but also that your fat cells are receiving signals norepinephrine are receiving signals norepinephrine are receiving signals norepinephrine signals that are changing those fat signals that are changing those fat signals that are changing those fat cells and the way that they metabolize cells and the way that they metabolize cells and the way that they metabolize energy now I'd like to shift our energy now I'd like to shift our energy now I'd like to shift our attention to the use of deliberate cold attention to the use of deliberate cold attention to the use of deliberate cold exposure for sake of physical exposure for sake of physical exposure for sake of physical performance and there are a lot of performance and there are a lot of performance and there are a lot of opinions out there about the use of opinions out there about the use of opinions out there about the use of deliberate cold whether or not it should deliberate cold whether or not it should deliberate cold whether or not it should be done for instance before or after be done for instance before or after be done for instance before or after exercise whether or not if done exercise whether or not if done exercise whether or not if done immediately after strength training or immediately after strength training or immediately after strength training or hypertrophy training meaning training hypertrophy training meaning training hypertrophy training meaning training designed to grow muscles or make them designed to grow muscles or make them designed to grow muscles or make them stronger whether or not it can inhibit stronger whether or not it can inhibit stronger whether or not it can inhibit that process and so on and so forth I that process and so on and so forth I that process and so on and so forth I think today in looking over the think today in looking over the think today in looking over the literature and trying to bring forward literature and trying to bring forward literature and trying to bring forward the simplest and most straightforward the simplest and most straightforward the simplest and most straightforward and yet scientifically grounded and yet scientifically grounded and yet scientifically grounded protocols we can set up some general protocols we can set up some general protocols we can set up some general guidelines that will allow most if not guidelines that will allow most if not guidelines that will allow most if not all of you to still extract the benefits all of you to still extract the benefits all of you to still extract the benefits of deliberate cold exposure on physical of deliberate cold exposure on physical of deliberate cold exposure on physical performance without getting too neurotic

1:37performance without getting too neurotic performance without getting too neurotic about the exact timing but for sake of about the exact timing but for sake of about the exact timing but for sake of discussion and because it's a prominent discussion and because it's a prominent discussion and because it's a prominent theme in many online communities let's theme in many online communities let's theme in many online communities let's just start with the big one out there just start with the big one out there just start with the big one out there meaning the question of whether or not meaning the question of whether or not meaning the question of whether or not doing an ice bath or doing deliberate doing an ice bath or doing deliberate doing an ice bath or doing deliberate cold exposure or taking a cold shower cold exposure or taking a cold shower cold exposure or taking a cold shower after strength slash hypertrophy after strength slash hypertrophy after strength slash hypertrophy training meaning training designed to training meaning training designed to training meaning training designed to increase strength or and or I should say increase strength or and or I should say increase strength or and or I should say the size of muscles will somehow the size of muscles will somehow the size of muscles will somehow short-circuit or diminish that process short-circuit or diminish that process short-circuit or diminish that process whether or not it will reduce or whether or not it will reduce or whether or not it will reduce or eliminate those strength gains and eliminate those strength gains and eliminate those strength gains and hypertrophy gains and the short answer hypertrophy gains and the short answer hypertrophy gains and the short answer that I was able to arrive at on the that I was able to arrive at on the that I was able to arrive at on the basis of a review article that I'll talk basis of a review article that I'll talk basis of a review article that I'll talk about in a moment and some other studies about in a moment and some other studies about in a moment and some other studies as well as well as well is that if your main goal is hypertrophy is that if your main goal is hypertrophy is that if your main goal is hypertrophy and strength it is probably best to and strength it is probably best to and strength it is probably best to avoid cold water immersion and ice bath avoid cold water immersion and ice bath avoid cold water immersion and ice bath immersion in the four hours immediately immersion in the four hours immediately immersion in the four hours immediately following that strength and or

1:38following that strength and or following that strength and or hypertrophy training again if your main hypertrophy training again if your main hypertrophy training again if your main goal is to achieve hypertrophy or goal is to achieve hypertrophy or goal is to achieve hypertrophy or strength or some combination of those strength or some combination of those strength or some combination of those probably best to avoid cold water probably best to avoid cold water probably best to avoid cold water immersion up to the neck or ice bath immersion up to the neck or ice bath immersion up to the neck or ice bath immersion up to the neck immediately immersion up to the neck immediately immersion up to the neck immediately after strength and hypertrophy training after strength and hypertrophy training after strength and hypertrophy training and extending out to about four hours and extending out to about four hours and extending out to about four hours after that training after that training after that training if you're really neurotic about this if you're really neurotic about this if you're really neurotic about this then perhaps you'd want to move the cold then perhaps you'd want to move the cold then perhaps you'd want to move the cold water exposure to a different day water exposure to a different day water exposure to a different day entirely but it all depends on how entirely but it all depends on how entirely but it all depends on how neurotically attached you are to getting neurotically attached you are to getting neurotically attached you are to getting every last bit of strength and every last bit of strength and every last bit of strength and hypertrophy and if that's your goal hypertrophy and if that's your goal hypertrophy and if that's your goal terrific well then probably moving the terrific well then probably moving the terrific well then probably moving the cold exposure four hours or more away cold exposure four hours or more away cold exposure four hours or more away from that training is going to be from that training is going to be from that training is going to be necessary for you now you'll notice I necessary for you now you'll notice I necessary for you now you'll notice I did not talk about cold showers and the did not talk about cold showers and the did not talk about cold showers and the reason I did not talk about cold showers reason I did not talk about cold showers reason I did not talk about cold showers is that there simply are not very many is that there simply are not very many is that there simply are not very many studies of deliberate cold exposure studies of deliberate cold exposure studies of deliberate cold exposure through cold showers for the reasons I through cold showers for the reasons I through cold showers for the reasons I talked about at the beginning of the talked about at the beginning of the talked about at the beginning of the episode episode episode it's hard for me to imagine that taking

1:39it's hard for me to imagine that taking it's hard for me to imagine that taking a brief cold shower after a strength or a brief cold shower after a strength or a brief cold shower after a strength or hypertrophy training session would hypertrophy training session would hypertrophy training session would completely reverse or short-circuit the completely reverse or short-circuit the completely reverse or short-circuit the effects of that strength and hypertrophy effects of that strength and hypertrophy effects of that strength and hypertrophy training but again if you're training but again if you're training but again if you're neurotically attached to getting every neurotically attached to getting every neurotically attached to getting every last bit of strength in hypertrophy out last bit of strength in hypertrophy out last bit of strength in hypertrophy out of your training sessions then by all of your training sessions then by all of your training sessions then by all means err on the side of caution and means err on the side of caution and means err on the side of caution and wait four hours or more to do your cold wait four hours or more to do your cold wait four hours or more to do your cold shower just as you would wait four hours shower just as you would wait four hours shower just as you would wait four hours or more to do your cold water immersion or more to do your cold water immersion or more to do your cold water immersion now there are nice data pointing to the now there are nice data pointing to the now there are nice data pointing to the fact that doing cold water immersion fact that doing cold water immersion fact that doing cold water immersion after a hard run so endurance training after a hard run so endurance training after a hard run so endurance training or even Sprint and interval training or or even Sprint and interval training or or even Sprint and interval training or after a Weight Workout where your main after a Weight Workout where your main after a Weight Workout where your main focus is on performance of those focus is on performance of those focus is on performance of those movements or after a skill training movements or after a skill training movements or after a skill training workout where your main focus on workout where your main focus on workout where your main focus on performance of those movements that performance of those movements that performance of those movements that there's no reason to think that that there's no reason to think that that there's no reason to think that that cold water immersion or ice bath or cold cold water immersion or ice bath or cold cold water immersion or ice bath or cold shower would inhibit the progress or the shower would inhibit the progress or the shower would inhibit the progress or the stimulus that would lead to progress stimulus that would lead to progress stimulus that would lead to progress that occurred during that training that occurred during that training that occurred during that training session in other words I don't see any

1:40session in other words I don't see any session in other words I don't see any reason based on the literature to avoid reason based on the literature to avoid reason based on the literature to avoid deliberate cold exposure immediately deliberate cold exposure immediately deliberate cold exposure immediately after training again unless your goal is after training again unless your goal is after training again unless your goal is hypertrophy and strength hypertrophy and strength hypertrophy and strength and in fact there's a very nice review and in fact there's a very nice review and in fact there's a very nice review that was recently published that was recently published that was recently published on deliberate cold exposure and how it on deliberate cold exposure and how it on deliberate cold exposure and how it can Impact Physical performance whether can Impact Physical performance whether can Impact Physical performance whether or not it's done before or after or not it's done before or after or not it's done before or after different types of training and so forth different types of training and so forth different types of training and so forth the paper is entitled impact of cold the paper is entitled impact of cold the paper is entitled impact of cold water immersion compared with passive water immersion compared with passive water immersion compared with passive recovery following a single bout of recovery following a single bout of recovery following a single bout of strenuous exercise on athletic strenuous exercise on athletic strenuous exercise on athletic performance in Physically Active performance in Physically Active performance in Physically Active participants a systematic review with participants a systematic review with participants a systematic review with meta-analysis and meta regression so meta-analysis and meta regression so meta-analysis and meta regression so this is a meta-analysis of 52 studies this is a meta-analysis of 52 studies this is a meta-analysis of 52 studies that looked at a tremendous number of that looked at a tremendous number of that looked at a tremendous number of variables and contexts as you would variables and contexts as you would variables and contexts as you would expect in a meta-analysis of 52 studies expect in a meta-analysis of 52 studies expect in a meta-analysis of 52 studies I'm going to read you the conclusions of I'm going to read you the conclusions of I'm going to read you the conclusions of the study and I will provide a link we the study and I will provide a link we the study and I will provide a link we certainly don't have the time to go certainly don't have the time to go certainly don't have the time to go through all the details of the study I through all the details of the study I through all the details of the study I will highlight a few specific outcomes will highlight a few specific outcomes will highlight a few specific outcomes that I found particularly interesting

1:41that I found particularly interesting that I found particularly interesting but here I am paraphrasing their but here I am paraphrasing their but here I am paraphrasing their conclusions that conclusions that conclusions that cold water immersion I want to emphasize cold water immersion I want to emphasize cold water immersion I want to emphasize immersion not cold showers but cold immersion not cold showers but cold immersion not cold showers but cold water immersion they say was an water immersion they say was an water immersion they say was an effective recovery tool after high effective recovery tool after high effective recovery tool after high intensity exercise they observed intensity exercise they observed intensity exercise they observed positive outcomes meaning improvements positive outcomes meaning improvements positive outcomes meaning improvements in certain variables for muscular power in certain variables for muscular power in certain variables for muscular power muscular soreness meaning reduce muscular soreness meaning reduce muscular soreness meaning reduce muscular soreness increased muscular muscular soreness increased muscular muscular soreness increased muscular power perceived recovery after 24 hours power perceived recovery after 24 hours power perceived recovery after 24 hours of exercise of exercise of exercise however there were certain forms of however there were certain forms of however there were certain forms of exercise that were not benefited by cold exercise that were not benefited by cold exercise that were not benefited by cold water immersion such as eccentric water immersion such as eccentric water immersion such as eccentric exercise exercise exercise focusing only on the lowering component focusing only on the lowering component focusing only on the lowering component or the so-called eccentric component of or the so-called eccentric component of or the so-called eccentric component of resistance exercise they saw some very resistance exercise they saw some very resistance exercise they saw some very interesting dose response relationships interesting dose response relationships interesting dose response relationships for things like endurance training for things like endurance training for things like endurance training meaning the longer the cold exposure meaning the longer the cold exposure meaning the longer the cold exposure post endurance training the more post endurance training the more post endurance training the more Improvement in endurance performance Improvement in endurance performance Improvement in endurance performance reductions in circulating creatine

1:42reductions in circulating creatine reductions in circulating creatine kinases and things that relate to muscle kinases and things that relate to muscle kinases and things that relate to muscle damage under certain conditions damage under certain conditions damage under certain conditions at some point in the future by the way at some point in the future by the way at some point in the future by the way we'll do an entire episode on Creatine we'll do an entire episode on Creatine we'll do an entire episode on Creatine and creatine kinases which are important and creatine kinases which are important and creatine kinases which are important not just for muscular function but also not just for muscular function but also not just for muscular function but also for brain function but the basic for brain function but the basic for brain function but the basic takeaway was that cold water immersion takeaway was that cold water immersion takeaway was that cold water immersion performed after high intensity exercise performed after high intensity exercise performed after high intensity exercise was beneficial from a number of was beneficial from a number of was beneficial from a number of different standpoints and indicated that different standpoints and indicated that different standpoints and indicated that shorter duration shorter duration shorter duration cold exposure and lower temperatures can cold exposure and lower temperatures can cold exposure and lower temperatures can improve the efficacy of cold water improve the efficacy of cold water improve the efficacy of cold water exposure if used after high intensity exposure if used after high intensity exposure if used after high intensity exercise okay there I'm directly pulling exercise okay there I'm directly pulling exercise okay there I'm directly pulling from their conclusions from their conclusions from their conclusions so what this says is that it's not just so what this says is that it's not just so what this says is that it's not just those longer duration 30 45 minute and those longer duration 30 45 minute and those longer duration 30 45 minute and 60 Minute Protocols of cold water 60 Minute Protocols of cold water 60 Minute Protocols of cold water immersion that we discussed earlier but immersion that we discussed earlier but immersion that we discussed earlier but also shorter duration one minute three also shorter duration one minute three also shorter duration one minute three minute five minute exposures to lower minute five minute exposures to lower minute five minute exposures to lower temperatures temperatures that would make you psychologically want that would make you psychologically want that would make you psychologically want to get out to get out to get out as soon as you possibly can but again

1:43as soon as you possibly can but again as soon as you possibly can but again that you can safely stay in done after that you can safely stay in done after that you can safely stay in done after training really have been shown to training really have been shown to training really have been shown to improve outcomes in terms of reducing improve outcomes in terms of reducing improve outcomes in terms of reducing soreness and soreness and soreness and improving training efficacy meaning your improving training efficacy meaning your improving training efficacy meaning your ability to get back into training more ability to get back into training more ability to get back into training more quickly and thereby deliver more quickly and thereby deliver more quickly and thereby deliver more training stimuli to a given muscle or in training stimuli to a given muscle or in training stimuli to a given muscle or in your endurance training protocol your endurance training protocol your endurance training protocol translate English what this means is translate English what this means is translate English what this means is that taking a cold shower or getting that taking a cold shower or getting that taking a cold shower or getting into an ice bath or some other form of into an ice bath or some other form of into an ice bath or some other form of cold water immersion within the cold water immersion within the cold water immersion within the immediate minutes or even the immediate immediate minutes or even the immediate immediate minutes or even the immediate hours following your training has been hours following your training has been hours following your training has been shown to be beneficial shown to be beneficial shown to be beneficial I'm sure a number of you have questions I'm sure a number of you have questions I'm sure a number of you have questions for instance how long should you be in for instance how long should you be in for instance how long should you be in that cold exposure is it the same as the that cold exposure is it the same as the that cold exposure is it the same as the 11 minute threshold described earlier 11 minute threshold described earlier 11 minute threshold described earlier to be honest with you there are not to be honest with you there are not to be honest with you there are not enough studies to really point to the enough studies to really point to the enough studies to really point to the critical threshold for eliminating or critical threshold for eliminating or critical threshold for eliminating or reducing delayed onset muscle soreness reducing delayed onset muscle soreness reducing delayed onset muscle soreness or forgetting maximal or forgetting maximal or forgetting maximal results from power and endurance results from power and endurance results from power and endurance training but this study does make a

1:44training but this study does make a training but this study does make a couple of key points and here I will couple of key points and here I will couple of key points and here I will just paraphrase for instance that cold just paraphrase for instance that cold just paraphrase for instance that cold water immersion is more likely to water immersion is more likely to water immersion is more likely to positively influence muscular power positively influence muscular power positively influence muscular power performance to reduce muscle soreness to performance to reduce muscle soreness to performance to reduce muscle soreness to reduce serum creatine kinase and to reduce serum creatine kinase and to reduce serum creatine kinase and to improve perceived recovery after high improve perceived recovery after high improve perceived recovery after high intensity exercise as compared with intensity exercise as compared with intensity exercise as compared with passive recovery passive recovery passive recovery this can be translated to cold water this can be translated to cold water this can be translated to cold water exposure after training is beneficial exposure after training is beneficial exposure after training is beneficial and probably better than passive and probably better than passive and probably better than passive recovery from a number of standpoints in recovery from a number of standpoints in recovery from a number of standpoints in addition they say that dose response addition they say that dose response addition they say that dose response relationships relationships relationships meaning the amount and the degree of meaning the amount and the degree of meaning the amount and the degree of cold that people were exposed to and how cold that people were exposed to and how cold that people were exposed to and how often they did that often they did that often they did that in particular in lower temperature cold in particular in lower temperature cold in particular in lower temperature cold immersion so these would be the sorts of immersion so these would be the sorts of immersion so these would be the sorts of cold immersion protocols that are one cold immersion protocols that are one cold immersion protocols that are one minute or two minutes three minutes minute or two minutes three minutes minute or two minutes three minutes maybe five minutes but that one couldn't maybe five minutes but that one couldn't maybe five minutes but that one couldn't stay in there longer because it feels stay in there longer because it feels stay in there longer because it feels stressful and one wants to get out stressful and one wants to get out stressful and one wants to get out may be more effective after high

1:45may be more effective after high may be more effective after high intensity exercise for removal of serum intensity exercise for removal of serum intensity exercise for removal of serum creatine kinase as well that these creatine kinase as well that these creatine kinase as well that these shorter duration cold water immersion shorter duration cold water immersion shorter duration cold water immersion approaches may be more effective after approaches may be more effective after approaches may be more effective after high intensity endurance performance as high intensity endurance performance as high intensity endurance performance as well well well so all of this can be translated to say so all of this can be translated to say so all of this can be translated to say that unless your main goal is that unless your main goal is that unless your main goal is hypertrophy and strength that cold hypertrophy and strength that cold hypertrophy and strength that cold exposure ideally cold immersion and cold exposure ideally cold immersion and cold exposure ideally cold immersion and cold water ice bath but if you don't have water ice bath but if you don't have water ice bath but if you don't have access to that then cold showers is access to that then cold showers is access to that then cold showers is likely going to be beneficial if done likely going to be beneficial if done likely going to be beneficial if done immediately after or in the minutes or immediately after or in the minutes or immediately after or in the minutes or hours after your training especially hours after your training especially hours after your training especially high intensity training one particularly high intensity training one particularly high intensity training one particularly nice thing about this meta-analysis is nice thing about this meta-analysis is nice thing about this meta-analysis is that it included some studies that that it included some studies that that it included some studies that involve the use of cooling packs so involve the use of cooling packs so involve the use of cooling packs so again vests that can hold essentially again vests that can hold essentially again vests that can hold essentially ice packs and indeed even cryotherapy ice packs and indeed even cryotherapy ice packs and indeed even cryotherapy Chambers and so on there's a nice table Chambers and so on there's a nice table Chambers and so on there's a nice table in the study if you want to get really in the study if you want to get really in the study if you want to get really detailed and go and look specifically at detailed and go and look specifically at detailed and go and look specifically at those studies I invite you to do that those studies I invite you to do that those studies I invite you to do that we'll put a link to this study in the

1:46we'll put a link to this study in the we'll put a link to this study in the caption for this episode but all in all caption for this episode but all in all caption for this episode but all in all what this study shows is that what this study shows is that what this study shows is that deliberate cold exposure can be very deliberate cold exposure can be very deliberate cold exposure can be very useful for Recovery likely through useful for Recovery likely through useful for Recovery likely through reductions in inflammation in muscle and reductions in inflammation in muscle and reductions in inflammation in muscle and connective tissue and while this study connective tissue and while this study connective tissue and while this study did not look specifically at the did not look specifically at the did not look specifically at the mechanisms of reduced inflammation mechanisms of reduced inflammation mechanisms of reduced inflammation caused by deliberate cold exposure those caused by deliberate cold exposure those caused by deliberate cold exposure those mechanisms are somewhat known there are mechanisms are somewhat known there are mechanisms are somewhat known there are a number of studies that have pointed to a number of studies that have pointed to a number of studies that have pointed to the fact that deliberate cold and cold the fact that deliberate cold and cold the fact that deliberate cold and cold generally can reduce inflammatory generally can reduce inflammatory generally can reduce inflammatory cytokines such as il-6 interleukin-6 it cytokines such as il-6 interleukin-6 it cytokines such as il-6 interleukin-6 it can increase can increase can increase anti-inflammatory cytokines such as anti-inflammatory cytokines such as anti-inflammatory cytokines such as interleukin-10 and so on interleukin-10 and so on interleukin-10 and so on without getting into all those details I without getting into all those details I without getting into all those details I think it's sufficient to say that if you think it's sufficient to say that if you think it's sufficient to say that if you are somebody who experiences a lot of are somebody who experiences a lot of are somebody who experiences a lot of delayed onset muscle soreness taking a delayed onset muscle soreness taking a delayed onset muscle soreness taking a cold shower after your training or cold shower after your training or cold shower after your training or getting into a cold immersion after your getting into a cold immersion after your getting into a cold immersion after your training even if it's a few hours later training even if it's a few hours later training even if it's a few hours later ought to help and if you are doing ought to help and if you are doing ought to help and if you are doing particularly intense training then you particularly intense training then you particularly intense training then you probably want to ratchet up the number

1:47probably want to ratchet up the number probably want to ratchet up the number of cold exposure sessions that you're of cold exposure sessions that you're of cold exposure sessions that you're doing even if those have to be done on doing even if those have to be done on doing even if those have to be done on separate days from your training because separate days from your training because separate days from your training because a lot of the inflammatory effects of a lot of the inflammatory effects of a lot of the inflammatory effects of training endurance and strength training training endurance and strength training training endurance and strength training are actually occurring some hours away are actually occurring some hours away are actually occurring some hours away from the training stimulus so it's not from the training stimulus so it's not from the training stimulus so it's not just that inflammation goes up radically just that inflammation goes up radically just that inflammation goes up radically during training which it often can but during training which it often can but during training which it often can but that it can occur even in the days and that it can occur even in the days and that it can occur even in the days and even weeks afterwards depending on how even weeks afterwards depending on how even weeks afterwards depending on how intense and how long duration that intense and how long duration that intense and how long duration that training is so deliberate cold exposure training is so deliberate cold exposure training is so deliberate cold exposure is very powerful as an anti-inflammatory is very powerful as an anti-inflammatory is very powerful as an anti-inflammatory tool now I'd like to emphasize the topic tool now I'd like to emphasize the topic tool now I'd like to emphasize the topic that we touched on at the beginning of that we touched on at the beginning of that we touched on at the beginning of the episode which are those glamorous the episode which are those glamorous the episode which are those glamorous skin surfaces the hands the upper face skin surfaces the hands the upper face skin surfaces the hands the upper face and the bottoms of the feet through and the bottoms of the feet through and the bottoms of the feet through which which which which which which heat is especially good at leaving the heat is especially good at leaving the heat is especially good at leaving the body and another way of putting that is body and another way of putting that is body and another way of putting that is that one can cool the body much more that one can cool the body much more that one can cool the body much more efficiently through the collaborative efficiently through the collaborative efficiently through the collaborative skin surfaces now if you want to skin surfaces now if you want to skin surfaces now if you want to understand all of the science behind understand all of the science behind understand all of the science behind this and all of the various applications this and all of the various applications this and all of the various applications I invite you to please listen to the

1:48I invite you to please listen to the I invite you to please listen to the episode that I did with Dr Craig Heller episode that I did with Dr Craig Heller episode that I did with Dr Craig Heller again in the biology department at again in the biology department at again in the biology department at Stanford Stanford Stanford for sake of this episode I'm just going for sake of this episode I'm just going for sake of this episode I'm just going to detail a couple of findings from his to detail a couple of findings from his to detail a couple of findings from his laboratory the first one dealing with laboratory the first one dealing with laboratory the first one dealing with exercise induced hyperthermia because I exercise induced hyperthermia because I exercise induced hyperthermia because I think this is very interesting and it think this is very interesting and it think this is very interesting and it can even save lives if you understand can even save lives if you understand can even save lives if you understand the way this works the way this works the way this works there's a particular paper that focuses there's a particular paper that focuses there's a particular paper that focuses on this and we will put a link to this on this and we will put a link to this on this and we will put a link to this as well the title of this paper is novel as well the title of this paper is novel as well the title of this paper is novel application of chemical cold packs for application of chemical cold packs for application of chemical cold packs for treatment of exercise induced treatment of exercise induced treatment of exercise induced hyperthermia a randomized control trial hyperthermia a randomized control trial hyperthermia a randomized control trial this is a pretty brutal study brutal for this is a pretty brutal study brutal for this is a pretty brutal study brutal for the subjects that is what the study the subjects that is what the study the subjects that is what the study involved was having involved was having involved was having subjects walk on a treadmill at a pretty subjects walk on a treadmill at a pretty subjects walk on a treadmill at a pretty significant incline anywhere from nine significant incline anywhere from nine significant incline anywhere from nine to Seventeen percent wearing a to Seventeen percent wearing a to Seventeen percent wearing a substantial amount of clothing that was substantial amount of clothing that was substantial amount of clothing that was not well ventilated and the room was not well ventilated and the room was not well ventilated and the room was kept to 40 degrees celsius which is 104 kept to 40 degrees celsius which is 104 kept to 40 degrees celsius which is 104 degrees Fahrenheit this is definitely degrees Fahrenheit this is definitely degrees Fahrenheit this is definitely not something to do at home not something to do at home

1:49not something to do at home the study was designed to induce the study was designed to induce the study was designed to induce hyperthermia which as I mentioned hyperthermia which as I mentioned hyperthermia which as I mentioned earlier can be quite dangerous and they earlier can be quite dangerous and they earlier can be quite dangerous and they compared two types of cooling in the compared two types of cooling in the compared two types of cooling in the first form of cooling that they call first form of cooling that they call first form of cooling that they call traditional cooling they had ice packs traditional cooling they had ice packs traditional cooling they had ice packs on their neck in their armpits and in on their neck in their armpits and in on their neck in their armpits and in their groin their groin their groin and in the other group there was the and in the other group there was the and in the other group there was the so-called glamorous skin cooling so the so-called glamorous skin cooling so the so-called glamorous skin cooling so the Palms the soles of the feet which were Palms the soles of the feet which were Palms the soles of the feet which were actually so they were cooling inside the actually so they were cooling inside the actually so they were cooling inside the boots boots boots um or inside of gloves and on the upper um or inside of gloves and on the upper um or inside of gloves and on the upper portion of the face portion of the face portion of the face and the basic takeaway of this study is and the basic takeaway of this study is and the basic takeaway of this study is that by cooling the glaborous skin that by cooling the glaborous skin that by cooling the glaborous skin the subjects were able to sustain this the subjects were able to sustain this the subjects were able to sustain this walking on these incline treadmills for walking on these incline treadmills for walking on these incline treadmills for much longer than were the people who much longer than were the people who much longer than were the people who received traditional Cooling and also received traditional Cooling and also received traditional Cooling and also the return to Baseline temperature was the return to Baseline temperature was the return to Baseline temperature was much faster in the glaborous skin much faster in the glaborous skin much faster in the glaborous skin cooling group so how this translates to cooling group so how this translates to cooling group so how this translates to the real world is that if ever you are the real world is that if ever you are the real world is that if ever you are hyperthermic or someone else is hyperthermic or someone else is hyperthermic or someone else is hyperthermic

1:50hyperthermic hyperthermic one way to cool them down quickly is to one way to cool them down quickly is to one way to cool them down quickly is to cool these Palmer collaborous cool these Palmer collaborous cool these Palmer collaborous Souls of the feet Labyrinth and upper Souls of the feet Labyrinth and upper Souls of the feet Labyrinth and upper portion of the face glaborous portions portion of the face glaborous portions portion of the face glaborous portions of the body using cool Rags using ice of the body using cool Rags using ice of the body using cool Rags using ice packs or using any number of different packs or using any number of different packs or using any number of different cold objects or temperatures cold objects or temperatures cold objects or temperatures one key thing if you're going to use one key thing if you're going to use one key thing if you're going to use glabbers Skin cooling is that whatever glabbers Skin cooling is that whatever glabbers Skin cooling is that whatever you use to cool those surfaces cannot be you use to cool those surfaces cannot be you use to cool those surfaces cannot be so cold that it causes vasoconstriction so cold that it causes vasoconstriction so cold that it causes vasoconstriction because as I mentioned earlier the because as I mentioned earlier the because as I mentioned earlier the arteriovenous ostomoses these portals of arteriovenous ostomoses these portals of arteriovenous ostomoses these portals of arteries directly to veins that exist arteries directly to veins that exist arteries directly to veins that exist only only only in these glamorous skin surfaces in these glamorous skin surfaces in these glamorous skin surfaces the way that they're able to cool the the way that they're able to cool the the way that they're able to cool the body and essentially pass cool into the body and essentially pass cool into the body and essentially pass cool into the body although that's not really what body although that's not really what body although that's not really what they're doing they're actually they're doing they're actually they're doing they're actually extracting heat from the body to be extracting heat from the body to be extracting heat from the body to be technical they're extracting heat from technical they're extracting heat from technical they're extracting heat from the body the only way they can do that the body the only way they can do that the body the only way they can do that is if those veins don't collapse and is if those veins don't collapse and is if those veins don't collapse and veins will collapse if they are made

1:51veins will collapse if they are made veins will collapse if they are made very very cold so if you want to use very very cold so if you want to use very very cold so if you want to use glaborous Skin cooling to offset glaborous Skin cooling to offset glaborous Skin cooling to offset hyperthermia or for the other forms of hyperthermia or for the other forms of hyperthermia or for the other forms of performance which we will talk about in performance which we will talk about in performance which we will talk about in a moment you need to use a cool object a moment you need to use a cool object a moment you need to use a cool object or Surface that is not so cold that or Surface that is not so cold that or Surface that is not so cold that causes vasoconstriction and this can be causes vasoconstriction and this can be causes vasoconstriction and this can be a little bit tough to dial in meaning it a little bit tough to dial in meaning it a little bit tough to dial in meaning it can be tough to identify such an object can be tough to identify such an object can be tough to identify such an object and for that reason Dr Heller and some and for that reason Dr Heller and some and for that reason Dr Heller and some of his colleagues have developed a of his colleagues have developed a of his colleagues have developed a commercial product called the cool mitt commercial product called the cool mitt commercial product called the cool mitt you can actually go to their website you can actually go to their website you can actually go to their website coolmit.com I don't have any Financial coolmit.com I don't have any Financial coolmit.com I don't have any Financial or other relationship to them I know or other relationship to them I know or other relationship to them I know they've been developing this technology they've been developing this technology they've been developing this technology for some period of time it involves a for some period of time it involves a for some period of time it involves a glove that you put your hand into it glove that you put your hand into it glove that you put your hand into it circulates water of a given temperature circulates water of a given temperature circulates water of a given temperature and it does so and does so at a and it does so and does so at a and it does so and does so at a temperature that is sure to not cause temperature that is sure to not cause temperature that is sure to not cause vasoconstriction of the palm and you vasoconstriction of the palm and you vasoconstriction of the palm and you might be asking how can you just put might be asking how can you just put might be asking how can you just put your hand into one glove and have this your hand into one glove and have this your hand into one glove and have this work well that's how powerful these work well that's how powerful these work well that's how powerful these blabber skin surfaces are even just by blabber skin surfaces are even just by blabber skin surfaces are even just by cooling one Palm cooling one Palm cooling one Palm the core body temperature the core body temperature the core body temperature drops radically now that's their

1:52drops radically now that's their drops radically now that's their commercial technology I know that some commercial technology I know that some commercial technology I know that some people out there have started to people out there have started to people out there have started to experiment with a home version of this experiment with a home version of this experiment with a home version of this which would be taking a package for which would be taking a package for which would be taking a package for instance of frozen blueberries or some instance of frozen blueberries or some instance of frozen blueberries or some other cold drink or cold metal object other cold drink or cold metal object other cold drink or cold metal object and actually bringing it into the gym or and actually bringing it into the gym or and actually bringing it into the gym or out on a run there are even people who out on a run there are even people who out on a run there are even people who are now developing cooled bicycle are now developing cooled bicycle are now developing cooled bicycle handles for long rides this might seem a handles for long rides this might seem a handles for long rides this might seem a little kooky or crazy to you but as little kooky or crazy to you but as little kooky or crazy to you but as you'll soon hear in the study I'm about you'll soon hear in the study I'm about you'll soon hear in the study I'm about to describe the increases in endurance to describe the increases in endurance to describe the increases in endurance and then the volume of strength training and then the volume of strength training and then the volume of strength training that people can conduct if they that people can conduct if they that people can conduct if they appropriately cool their body through appropriately cool their body through appropriately cool their body through this these collaborative skin portals is this these collaborative skin portals is this these collaborative skin portals is actually quite significant actually quite significant actually quite significant so again as it relates to hyperthermia so again as it relates to hyperthermia so again as it relates to hyperthermia if someone is overheating by all means if someone is overheating by all means if someone is overheating by all means try and get them out of that heat get try and get them out of that heat get try and get them out of that heat get them to stop exercising you can die from them to stop exercising you can die from them to stop exercising you can die from hyperthermia try and cool the bottoms of hyperthermia try and cool the bottoms of hyperthermia try and cool the bottoms of the feet the palms of their hands and the feet the palms of their hands and the feet the palms of their hands and the upper portion of their face that the upper portion of their face that the upper portion of their face that does not mean that it would be a bad does not mean that it would be a bad does not mean that it would be a bad idea to put cold water on the top of

1:53idea to put cold water on the top of idea to put cold water on the top of their head that probably would also help their head that probably would also help their head that probably would also help and perhaps on their neck what is and perhaps on their neck what is and perhaps on their neck what is probably not going to be a good idea is probably not going to be a good idea is probably not going to be a good idea is to do the more standard thing of draping to do the more standard thing of draping to do the more standard thing of draping someone in cold towels on the surface of someone in cold towels on the surface of someone in cold towels on the surface of their body because as I mentioned the their body because as I mentioned the their body because as I mentioned the beginning of the episode that thermostat beginning of the episode that thermostat beginning of the episode that thermostat in the hypothalamus the medial pre-optic in the hypothalamus the medial pre-optic in the hypothalamus the medial pre-optic area will typically react to that by area will typically react to that by area will typically react to that by increasing core body temperature further increasing core body temperature further increasing core body temperature further the effects of glabber skin cooling on the effects of glabber skin cooling on the effects of glabber skin cooling on physical performance are truly physical performance are truly physical performance are truly remarkable provided the glab or skin remarkable provided the glab or skin remarkable provided the glab or skin cooling is done correctly and I want to cooling is done correctly and I want to cooling is done correctly and I want to point out that the main degree of effect point out that the main degree of effect point out that the main degree of effect is on volume or the ability to do more is on volume or the ability to do more is on volume or the ability to do more work and I want to point this out work and I want to point this out work and I want to point this out because I think that many people because I think that many people because I think that many people certainly in the exercise science certainly in the exercise science certainly in the exercise science Community but even in the general public Community but even in the general public Community but even in the general public when they hear about some of these when they hear about some of these when they hear about some of these effects that are measured in the effects that are measured in the effects that are measured in the laboratory laboratory laboratory they sort of look a at those effects a they sort of look a at those effects a they sort of look a at those effects a bit of scans and they think well that's bit of scans and they think well that's bit of scans and they think well that's not possible Right effects for instance not possible Right effects for instance not possible Right effects for instance that have been documented showing that have been documented showing that have been documented showing doubling or tripling of the number of doubling or tripling of the number of doubling or tripling of the number of dips that one can do in a relatively

1:54dips that one can do in a relatively dips that one can do in a relatively short amount of time or doubling of the short amount of time or doubling of the short amount of time or doubling of the number of pull-ups one can do or 14 number of pull-ups one can do or 14 number of pull-ups one can do or 14 increases in strength or even comparable increases in strength or even comparable increases in strength or even comparable degrees and increase in weight training degrees and increase in weight training degrees and increase in weight training output to people who are on performance output to people who are on performance output to people who are on performance enhancing drugs etc etc enhancing drugs etc etc enhancing drugs etc etc part of the confusion is that the part of the confusion is that the part of the confusion is that the effects of proper Palmer cooling because effects of proper Palmer cooling because effects of proper Palmer cooling because it almost always is done by Palmer it almost always is done by Palmer it almost always is done by Palmer Cooling and less often in these Cooling and less often in these Cooling and less often in these experiments by cooling of the bottoms of experiments by cooling of the bottoms of experiments by cooling of the bottoms of the feet in the upper portion of the the feet in the upper portion of the the feet in the upper portion of the face but those effects face but those effects face but those effects tend to be tend to be tend to be the ability to do more work over time the ability to do more work over time the ability to do more work over time and just to illustrate some of the major and just to illustrate some of the major and just to illustrate some of the major effects that the Heller lab has seen and effects that the Heller lab has seen and effects that the Heller lab has seen and that are documented in this manuscript that are documented in this manuscript that are documented in this manuscript that I'll share with you in a moment that I'll share with you in a moment that I'll share with you in a moment the typical protocol is to have people the typical protocol is to have people the typical protocol is to have people come in and do some endurance training come in and do some endurance training come in and do some endurance training so running on a treadmill and to have a so running on a treadmill and to have a so running on a treadmill and to have a condition where condition where condition where one group is actually doing polymer one group is actually doing polymer one group is actually doing polymer cooling while they are on a bike or on a cooling while they are on a bike or on a cooling while they are on a bike or on a treadmill and inevitably the outcome is treadmill and inevitably the outcome is treadmill and inevitably the outcome is that they can do more work they can

1:55that they can do more work they can that they can do more work they can pedal further at a given speed or they pedal further at a given speed or they pedal further at a given speed or they can run longer at a given speed than can run longer at a given speed than can run longer at a given speed than people who are not doing Palmer cooling people who are not doing Palmer cooling people who are not doing Palmer cooling or who are receiving cooling by way of or who are receiving cooling by way of or who are receiving cooling by way of you know cold compress to the back of you know cold compress to the back of you know cold compress to the back of the neck or ice pack to the armpits Etc the neck or ice pack to the armpits Etc the neck or ice pack to the armpits Etc so the effects of polymer cooling are so the effects of polymer cooling are so the effects of polymer cooling are very clear and very robust very clear and very robust very clear and very robust and in the context of endurance exercise and in the context of endurance exercise and in the context of endurance exercise almost always allow people to do more almost always allow people to do more almost always allow people to do more work to go longer with less perceived work to go longer with less perceived work to go longer with less perceived effort and to quit later so to speak effort and to quit later so to speak effort and to quit later so to speak in terms of strength training they've in terms of strength training they've in terms of strength training they've looked at the capacity to perform sets looked at the capacity to perform sets looked at the capacity to perform sets of dips so one of the more famous of dips so one of the more famous of dips so one of the more famous examples of this that Dr Heller shares examples of this that Dr Heller shares examples of this that Dr Heller shares in the episode that we did earlier and in the episode that we did earlier and in the episode that we did earlier and that you can find at hubermanlab.com that you can find at hubermanlab.com that you can find at hubermanlab.com involves someone coming in and doing involves someone coming in and doing involves someone coming in and doing sets of dips Maybe sets of dips Maybe sets of dips Maybe 40 dips this person actually could do 40 40 dips this person actually could do 40 40 dips this person actually could do 40 dips on their first set then resting for dips on their first set then resting for dips on their first set then resting for a period of two to three minutes and a period of two to three minutes and a period of two to three minutes and then doing 35 and then resting for a then doing 35 and then resting for a then doing 35 and then resting for a period of two or three minutes and then period of two or three minutes and then period of two or three minutes and then doing progressively fewer and fewer and doing progressively fewer and fewer and doing progressively fewer and fewer and fewer to the point where over a period

1:56fewer to the point where over a period fewer to the point where over a period of time they add up the total number of of time they add up the total number of of time they add up the total number of dips that they can do and then dips that they can do and then dips that they can do and then they have them come back after a period they have them come back after a period they have them come back after a period of recovery so not immediately after but of recovery so not immediately after but of recovery so not immediately after but take a couple of days come back and do take a couple of days come back and do take a couple of days come back and do effectively the same protocol but during effectively the same protocol but during effectively the same protocol but during their rest periods they're doing two their rest periods they're doing two their rest periods they're doing two minutes of Palmer Cooling minutes of Palmer Cooling minutes of Palmer Cooling which essentially allows heat to move which essentially allows heat to move which essentially allows heat to move out of the body lowering core body out of the body lowering core body out of the body lowering core body temperature in other words and what they temperature in other words and what they temperature in other words and what they find is that they see enormous increases find is that they see enormous increases find is that they see enormous increases in the total number of dips that people in the total number of dips that people in the total number of dips that people can do but that doesn't mean that the can do but that doesn't mean that the can do but that doesn't mean that the person goes from being able to do 40 person goes from being able to do 40 person goes from being able to do 40 dips to being able to do 50 dips or 60 dips to being able to do 50 dips or 60 dips to being able to do 50 dips or 60 dips on that first set what it means is dips on that first set what it means is dips on that first set what it means is they are able to do 4D on the first set they are able to do 4D on the first set they are able to do 4D on the first set then 40 on the second then 38 on the then 40 on the second then 38 on the then 40 on the second then 38 on the third and so on and so forth so that the third and so on and so forth so that the third and so on and so forth so that the total duration of the workout is total duration of the workout is total duration of the workout is extended and yet they're doing much more extended and yet they're doing much more extended and yet they're doing much more work work work even though it takes more time so that's even though it takes more time so that's even though it takes more time so that's an important point and I think a point an important point and I think a point an important point and I think a point that perhaps wasn't as clear uh or as that perhaps wasn't as clear uh or as that perhaps wasn't as clear uh or as clearly made by me in the previous clearly made by me in the previous clearly made by me in the previous episodes that discussed this topic for

1:57episodes that discussed this topic for episodes that discussed this topic for those of you that are interested in those of you that are interested in those of you that are interested in exploring Palmer Cooling exploring Palmer Cooling exploring Palmer Cooling first of all I recommend taking a brief first of all I recommend taking a brief first of all I recommend taking a brief glance or even a deep dive into this glance or even a deep dive into this glance or even a deep dive into this study which is entitled work volume and study which is entitled work volume and study which is entitled work volume and strength training responses to resistive strength training responses to resistive strength training responses to resistive exercise improve with periodic heat exercise improve with periodic heat exercise improve with periodic heat extraction from the palm extraction from the palm extraction from the palm in this study they described in this study they described in this study they described big increases in anaerobic meaning big increases in anaerobic meaning big increases in anaerobic meaning strength training output things like strength training output things like strength training output things like Improvement in dips Improvement in bench Improvement in dips Improvement in bench Improvement in dips Improvement in bench press Improvement in pull-ups Etc in press Improvement in pull-ups Etc in press Improvement in pull-ups Etc in human subjects and it's a really nice human subjects and it's a really nice human subjects and it's a really nice study and points to some of the study and points to some of the study and points to some of the protocols that you might be able to protocols that you might be able to protocols that you might be able to adapt in your own setup for instance adapt in your own setup for instance adapt in your own setup for instance over six weeks of Pull-Up training Palm over six weeks of Pull-Up training Palm over six weeks of Pull-Up training Palm Cooling in between sets Cooling in between sets Cooling in between sets improved volume by 144 and this was an improved volume by 144 and this was an improved volume by 144 and this was an experienced subjects so that's experienced subjects so that's experienced subjects so that's interesting because a lot of studies of interesting because a lot of studies of interesting because a lot of studies of strength training and improvements in strength training and improvements in strength training and improvements in hypertrophy and strength are done in hypertrophy and strength are done in hypertrophy and strength are done in inexperienced inexperienced inexperienced um untrained athletes which can you know um untrained athletes which can you know um untrained athletes which can you know changes the picture somewhat compared to

1:58changes the picture somewhat compared to changes the picture somewhat compared to uh experienced athletes they found that uh experienced athletes they found that uh experienced athletes they found that strength meaning the one repetition strength meaning the one repetition strength meaning the one repetition maximum increased 22 percent over 10 maximum increased 22 percent over 10 maximum increased 22 percent over 10 weeks in bench press training and they weeks in bench press training and they weeks in bench press training and they point to the particularly strong effects point to the particularly strong effects point to the particularly strong effects of using Palmer cooling when people of using Palmer cooling when people of using Palmer cooling when people reach plateaus in endurance and strength reach plateaus in endurance and strength reach plateaus in endurance and strength training and there I think it's an training and there I think it's an training and there I think it's an important point I think that if you're important point I think that if you're important point I think that if you're going to explore Palmer Cooling going to explore Palmer Cooling going to explore Palmer Cooling it's probably not the sort of thing that it's probably not the sort of thing that it's probably not the sort of thing that you're going to do in every run or in you're going to do in every run or in you're going to do in every run or in every bout of cycling or in every every bout of cycling or in every every bout of cycling or in every strength training session but that it strength training session but that it strength training session but that it might be used to vastly increase your might be used to vastly increase your might be used to vastly increase your volume or vastly increase your endurance volume or vastly increase your endurance volume or vastly increase your endurance in a given session or a set of sessions in a given session or a set of sessions in a given session or a set of sessions in order to push through plateaus in order to push through plateaus in order to push through plateaus a particularly interesting point in a particularly interesting point in a particularly interesting point in light of that is Dr Heller has observed light of that is Dr Heller has observed light of that is Dr Heller has observed again and again that Palmer cooling again and again that Palmer cooling again and again that Palmer cooling reduces delayed onset muscle soreness or reduces delayed onset muscle soreness or reduces delayed onset muscle soreness or can eliminate it entirely and that's can eliminate it entirely and that's can eliminate it entirely and that's very interesting because it also points very interesting because it also points very interesting because it also points to the fact that reducing core body to the fact that reducing core body to the fact that reducing core body temperature May somehow be involved in temperature May somehow be involved in temperature May somehow be involved in short-circuiting the normal mechanisms

1:59short-circuiting the normal mechanisms short-circuiting the normal mechanisms of delight delayed onset muscle soreness of delight delayed onset muscle soreness of delight delayed onset muscle soreness and you might say well how would and you might say well how would and you might say well how would temperature be involved in delayed onset temperature be involved in delayed onset temperature be involved in delayed onset muscle soreness well I want to refer you muscle soreness well I want to refer you muscle soreness well I want to refer you back to the meta-analysis that we talked back to the meta-analysis that we talked back to the meta-analysis that we talked about earlier where the short duration about earlier where the short duration about earlier where the short duration very cold temperature exposure after very cold temperature exposure after very cold temperature exposure after training did indeed reduce delayed onset training did indeed reduce delayed onset training did indeed reduce delayed onset muscle soreness in part through muscle soreness in part through muscle soreness in part through reduction excuse me and creatine kinase reduction excuse me and creatine kinase reduction excuse me and creatine kinase so it's not so it's not so it's not inconceivable that temperature and inconceivable that temperature and inconceivable that temperature and delayed onset muscle soreness are delayed onset muscle soreness are delayed onset muscle soreness are related and that raises perhaps the most related and that raises perhaps the most related and that raises perhaps the most important point which is the way that important point which is the way that important point which is the way that polymer cooling can improve performance polymer cooling can improve performance polymer cooling can improve performance by way of reducing core body temperature by way of reducing core body temperature by way of reducing core body temperature is known and that is because when one is known and that is because when one is known and that is because when one engages in exercise or muscular output engages in exercise or muscular output engages in exercise or muscular output of any kind strength or endurance of any kind strength or endurance of any kind strength or endurance exercise exercise the range of temperatures under which a the range of temperatures under which a the range of temperatures under which a muscle can perform is actually very muscle can perform is actually very muscle can perform is actually very narrow there's an enzyme called pyruvate narrow there's an enzyme called pyruvate narrow there's an enzyme called pyruvate kinase which is critical to muscle kinase which is critical to muscle kinase which is critical to muscle contractions and pyruvate kinase can

2:00contractions and pyruvate kinase can contractions and pyruvate kinase can only function in a very narrow range of only function in a very narrow range of only function in a very narrow range of temperatures if that temperature gets temperatures if that temperature gets temperatures if that temperature gets too hot meaning if the muscle heats up too hot meaning if the muscle heats up too hot meaning if the muscle heats up locally whether or not by running or locally whether or not by running or locally whether or not by running or cycling or swimming or weight lifting cycling or swimming or weight lifting cycling or swimming or weight lifting the ability for that muscle to continue the ability for that muscle to continue the ability for that muscle to continue to contract is reduce and eventually is to contract is reduce and eventually is to contract is reduce and eventually is short-circuited completely and I think short-circuited completely and I think short-circuited completely and I think this is a much underexplored or at least this is a much underexplored or at least this is a much underexplored or at least a much under discussed aspect of a much under discussed aspect of a much under discussed aspect of so-called muscular failure or the so-called muscular failure or the so-called muscular failure or the failure of one to continue to endure in failure of one to continue to endure in failure of one to continue to endure in running so for instance when you run as running so for instance when you run as running so for instance when you run as compared to a bench press or something compared to a bench press or something compared to a bench press or something you don't stop running because you can't you don't stop running because you can't you don't stop running because you can't actually contract the muscles further actually contract the muscles further actually contract the muscles further but somehow but somehow but somehow signals about the heating up of muscular signals about the heating up of muscular signals about the heating up of muscular tissue are conveyed to the brain there's tissue are conveyed to the brain there's tissue are conveyed to the brain there's a crosstalk there it's probably a crosstalk there it's probably a crosstalk there it's probably bi-directional and people stop they quit bi-directional and people stop they quit bi-directional and people stop they quit right this is the quitting reflex right this is the quitting reflex right this is the quitting reflex in strength training one can no longer in strength training one can no longer in strength training one can no longer perform a repetition or set of perform a repetition or set of perform a repetition or set of repetitions in part because of heating repetitions in part because of heating repetitions in part because of heating up of the muscle locally there are other up of the muscle locally there are other up of the muscle locally there are other mechanisms as well of course and I mechanisms as well of course and I mechanisms as well of course and I realize that but what's very clear from

2:01realize that but what's very clear from realize that but what's very clear from the Palmer cooling work is that by the Palmer cooling work is that by the Palmer cooling work is that by simply holding on to a cool object simply holding on to a cool object simply holding on to a cool object remember not an object so cold that it remember not an object so cold that it remember not an object so cold that it constricts the vessels of the palms or constricts the vessels of the palms or constricts the vessels of the palms or constricts the vessels on the bottoms of constricts the vessels on the bottoms of constricts the vessels on the bottoms of the feet but by holding on to a the feet but by holding on to a the feet but by holding on to a relatively cool object in one or both relatively cool object in one or both relatively cool object in one or both hands in between sets for two minutes or hands in between sets for two minutes or hands in between sets for two minutes or so you can very efficiently reduce your so you can very efficiently reduce your so you can very efficiently reduce your core body temperature and in doing so core body temperature and in doing so core body temperature and in doing so reduce the temperature of the muscles reduce the temperature of the muscles reduce the temperature of the muscles that are doing the work that are doing the work that are doing the work increase the capacity for pyruvate increase the capacity for pyruvate increase the capacity for pyruvate kinase to continue to allow your muscles kinase to continue to allow your muscles kinase to continue to allow your muscles to contract and thereby allow you to do to contract and thereby allow you to do to contract and thereby allow you to do more volume of endurance and strength more volume of endurance and strength more volume of endurance and strength training so a simple protocol that Dr training so a simple protocol that Dr training so a simple protocol that Dr Heller passed to me is Heller passed to me is Heller passed to me is find a relatively cool object so you find a relatively cool object so you find a relatively cool object so you could for instance fill two bottles with could for instance fill two bottles with could for instance fill two bottles with cold water maybe put a few ice cubes in cold water maybe put a few ice cubes in cold water maybe put a few ice cubes in there right this is not exact because there right this is not exact because there right this is not exact because we're not talking about the commercial we're not talking about the commercial we're not talking about the commercial cool mint product here we're talking cool mint product here we're talking cool mint product here we're talking about an at-home version or use a pack about an at-home version or use a pack about an at-home version or use a pack of frozen blueberries or broccoli uh the of frozen blueberries or broccoli uh the of frozen blueberries or broccoli uh the sort of pack of those as what he

2:02sort of pack of those as what he sort of pack of those as what he described and then in between sets to described and then in between sets to described and then in between sets to put your hands and ideally you'd put the put your hands and ideally you'd put the put your hands and ideally you'd put the bottoms of your feet but that's not bottoms of your feet but that's not bottoms of your feet but that's not always feasible in most gyms where they always feasible in most gyms where they always feasible in most gyms where they won't let you take off your shoes and so won't let you take off your shoes and so won't let you take off your shoes and so forth but to put your the palms of your forth but to put your the palms of your forth but to put your the palms of your hands on that cool surface for a minute hands on that cool surface for a minute hands on that cool surface for a minute or two minutes between sets and then or two minutes between sets and then or two minutes between sets and then returning to your sets of work now if returning to your sets of work now if returning to your sets of work now if you are you are you are heating up through other mechanisms like heating up through other mechanisms like heating up through other mechanisms like you're wearing a stocking cap and you're you're wearing a stocking cap and you're you're wearing a stocking cap and you're in a very warm environment this might in a very warm environment this might in a very warm environment this might not have as potent effect as if you were not have as potent effect as if you were not have as potent effect as if you were to do this Cooling in a more moderate to do this Cooling in a more moderate to do this Cooling in a more moderate environment wearing lighter clothing Etc environment wearing lighter clothing Etc environment wearing lighter clothing Etc so by all means warm up to do your so by all means warm up to do your so by all means warm up to do your exercise lubricate your joints and get exercise lubricate your joints and get exercise lubricate your joints and get into a place where you're not going to into a place where you're not going to into a place where you're not going to injure yourself doing whatever form of injure yourself doing whatever form of injure yourself doing whatever form of exercise you do but then if you'd like exercise you do but then if you'd like exercise you do but then if you'd like to explore polymer cooling I know a to explore polymer cooling I know a to explore polymer cooling I know a number of people who've written to me number of people who've written to me number of people who've written to me saying they heard about polymer cooling saying they heard about polymer cooling saying they heard about polymer cooling on the episode with Dr Heller they've on the episode with Dr Heller they've on the episode with Dr Heller they've tried this and they see tried this and they see tried this and they see quite excellent results it does take quite excellent results it does take quite excellent results it does take some discipline right it's one thing to some discipline right it's one thing to some discipline right it's one thing to just kind of hang out in the gym and just kind of hang out in the gym and just kind of hang out in the gym and play on your phone in between sets it's play on your phone in between sets it's play on your phone in between sets it's another to do deliberate cooling with another to do deliberate cooling with another to do deliberate cooling with your palms or the bottoms of your feet your palms or the bottoms of your feet your palms or the bottoms of your feet or the upper portion of your face you or the upper portion of your face you or the upper portion of your face you might get some weird looks but of course

2:03might get some weird looks but of course might get some weird looks but of course you'll be the one doing significantly you'll be the one doing significantly you'll be the one doing significantly more volume not experiencing delayed more volume not experiencing delayed more volume not experiencing delayed onset muscle soreness and achieving onset muscle soreness and achieving onset muscle soreness and achieving better endurance and strength gains for better endurance and strength gains for better endurance and strength gains for you to do this properly now as a final you to do this properly now as a final you to do this properly now as a final topic related to the use of deliberate topic related to the use of deliberate topic related to the use of deliberate cold exposure for improving health and cold exposure for improving health and cold exposure for improving health and performance I'd like to touch on this performance I'd like to touch on this performance I'd like to touch on this theme that exists online on social media theme that exists online on social media theme that exists online on social media and YouTube and in various and YouTube and in various and YouTube and in various Fitness communities of using deliberate Fitness communities of using deliberate Fitness communities of using deliberate cold exposure to the groin in particular cold exposure to the groin in particular cold exposure to the groin in particular to the testicles in order to try and to the testicles in order to try and to the testicles in order to try and increase testosterone and while this increase testosterone and while this increase testosterone and while this might sound really kooky might sound really kooky might sound really kooky indeed this practice exists indeed if indeed this practice exists indeed if indeed this practice exists indeed if you were to go on the Amazon there are you were to go on the Amazon there are you were to go on the Amazon there are actually actually actually um ice pack underwear that have uh that um ice pack underwear that have uh that um ice pack underwear that have uh that are being marketed for sake of are being marketed for sake of are being marketed for sake of increasing testosterone now I am not increasing testosterone now I am not increasing testosterone now I am not aware of any specific well-controlled aware of any specific well-controlled aware of any specific well-controlled studies that show that this indeed works studies that show that this indeed works studies that show that this indeed works I can imagine based on what I know about I can imagine based on what I know about I can imagine based on what I know about the nervous system testosterone and cold the nervous system testosterone and cold the nervous system testosterone and cold Etc that there are a couple of Etc that there are a couple of Etc that there are a couple of mechanisms by which one might experience

2:04mechanisms by which one might experience mechanisms by which one might experience increases in testosterone as a increases in testosterone as a increases in testosterone as a consequence of deliberate cold exposure consequence of deliberate cold exposure consequence of deliberate cold exposure first off let me say there is no reason first off let me say there is no reason first off let me say there is no reason why you would have to apply these ice why you would have to apply these ice why you would have to apply these ice packs packs packs in the way that I just described in the way that I just described in the way that I just described one could of course take a cold shower one could of course take a cold shower one could of course take a cold shower one could of course use uh cold one could of course use uh cold one could of course use uh cold immersion of various kinds and you're immersion of various kinds and you're immersion of various kinds and you're still going to get that exposure of the still going to get that exposure of the still going to get that exposure of the groin and the testicles to cold now I groin and the testicles to cold now I groin and the testicles to cold now I should point out that people do report should point out that people do report should point out that people do report at least anecdotally increases in at least anecdotally increases in at least anecdotally increases in testosterone as a consequence of this testosterone as a consequence of this testosterone as a consequence of this practice and I have to imagine that they practice and I have to imagine that they practice and I have to imagine that they are measuring their serum testosterone are measuring their serum testosterone are measuring their serum testosterone that they're not just guessing that that they're not just guessing that that they're not just guessing that their testosterone went up their testosterone went up their testosterone went up if you know of a study exploring this if you know of a study exploring this if you know of a study exploring this directly please let me know put in the directly please let me know put in the directly please let me know put in the comments section on YouTube or even just comments section on YouTube or even just comments section on YouTube or even just email me we have a email that you can email me we have a email that you can email me we have a email that you can find at hubermanlab.com please email me find at hubermanlab.com please email me find at hubermanlab.com please email me the reference I wasn't able to find a the reference I wasn't able to find a the reference I wasn't able to find a reference but I can imagine two reference but I can imagine two reference but I can imagine two reasonably plausible mechanisms by which reasonably plausible mechanisms by which reasonably plausible mechanisms by which deliberate cold exposure to the groin in

2:05deliberate cold exposure to the groin in deliberate cold exposure to the groin in particular the testicles would increase particular the testicles would increase particular the testicles would increase testosterone testosterone testosterone the first is somewhat direct which is the first is somewhat direct which is the first is somewhat direct which is that anytime you cool a body surface that anytime you cool a body surface that anytime you cool a body surface that if it's cold enough you're going to that if it's cold enough you're going to that if it's cold enough you're going to get vasoconstriction and then get vasoconstriction and then get vasoconstriction and then subsequently you're going to get a subsequently you're going to get a subsequently you're going to get a rebound increase in vasodilation meaning rebound increase in vasodilation meaning rebound increase in vasodilation meaning you're going to constrict the blood you're going to constrict the blood you're going to constrict the blood vessels in that area and then after the vessels in that area and then after the vessels in that area and then after the cold is removed there's going to be more cold is removed there's going to be more cold is removed there's going to be more blood flow to that area and of course blood flow to that area and of course blood flow to that area and of course blood flow relates to organ health and blood flow relates to organ health and blood flow relates to organ health and tissue Health generally so perfusion of tissue Health generally so perfusion of tissue Health generally so perfusion of that region and those uh endogonads to that region and those uh endogonads to that region and those uh endogonads to be specific with additional blood you be specific with additional blood you be specific with additional blood you could imagine in some ways increasing could imagine in some ways increasing could imagine in some ways increasing testosterone that's reasonably plausible testosterone that's reasonably plausible testosterone that's reasonably plausible the other probably more likely mechanism the other probably more likely mechanism the other probably more likely mechanism relates to the dopamine increases caused relates to the dopamine increases caused relates to the dopamine increases caused by cold exposure that we talked about by cold exposure that we talked about by cold exposure that we talked about earlier again anytime you have a earlier again anytime you have a earlier again anytime you have a somewhat stressful stimulus but in somewhat stressful stimulus but in somewhat stressful stimulus but in particular with cold exposure it seems particular with cold exposure it seems particular with cold exposure it seems that the catecholamines norepinephrine that the catecholamines norepinephrine that the catecholamines norepinephrine epinephrine and dopamine all increase epinephrine and dopamine all increase epinephrine and dopamine all increase and dopamine is known to be in the

2:06and dopamine is known to be in the and dopamine is known to be in the pathway that can stimulate testosterone pathway that can stimulate testosterone pathway that can stimulate testosterone and so while there isn't a direct and so while there isn't a direct and so while there isn't a direct relationship between dopamine relationship between dopamine relationship between dopamine stimulating testosterone there is an stimulating testosterone there is an stimulating testosterone there is an interesting pathway whereby dopamine interesting pathway whereby dopamine interesting pathway whereby dopamine increases can trigger increases in increases can trigger increases in increases can trigger increases in things like luteinizing hormone which things like luteinizing hormone which things like luteinizing hormone which can trigger increases in testosterone as can trigger increases in testosterone as can trigger increases in testosterone as well as estrogen for that matter so I well as estrogen for that matter so I well as estrogen for that matter so I know that there are a lot of people out know that there are a lot of people out know that there are a lot of people out there that are interested in the use of there that are interested in the use of there that are interested in the use of cold exposure for increasing cold exposure for increasing cold exposure for increasing testosterone and some of those people in testosterone and some of those people in testosterone and some of those people in communities are communities are communities are indeed using cold exposure directly on indeed using cold exposure directly on indeed using cold exposure directly on the gonads on the testes in order to do the gonads on the testes in order to do the gonads on the testes in order to do this this this I'm not certain that that direct contact I'm not certain that that direct contact I'm not certain that that direct contact is necessary and in some cases it might is necessary and in some cases it might is necessary and in some cases it might actually be quite dangerous or you at actually be quite dangerous or you at actually be quite dangerous or you at least should be careful in terms of the least should be careful in terms of the least should be careful in terms of the tissues there and avoiding damage but tissues there and avoiding damage but tissues there and avoiding damage but nonetheless I think that a dopamine nonetheless I think that a dopamine nonetheless I think that a dopamine impact on testosterone is very likely impact on testosterone is very likely impact on testosterone is very likely given the 250 percent increases in given the 250 percent increases in given the 250 percent increases in dopamine that have been observed with dopamine that have been observed with dopamine that have been observed with cold water immersion and all of that cold water immersion and all of that cold water immersion and all of that points to the fact that cold water

2:07points to the fact that cold water points to the fact that cold water immersion immersion very likely increases testosterone but very likely increases testosterone but very likely increases testosterone but as a downstream consequence of the cold as a downstream consequence of the cold as a downstream consequence of the cold water immersion effects on dopamine and water immersion effects on dopamine and water immersion effects on dopamine and luteinizing hormone and again there's no luteinizing hormone and again there's no luteinizing hormone and again there's no reason to think that the increases in reason to think that the increases in reason to think that the increases in luteinizing hormone would also increase luteinizing hormone would also increase luteinizing hormone would also increase estrogen probably not to dangerous or estrogen probably not to dangerous or estrogen probably not to dangerous or levels that one would want to avoid but levels that one would want to avoid but levels that one would want to avoid but I don't think that there's anything I don't think that there's anything I don't think that there's anything particularly specific about cold for particularly specific about cold for particularly specific about cold for inducing testosterone and not other inducing testosterone and not other inducing testosterone and not other hormones I think it's very likely to hormones I think it's very likely to hormones I think it's very likely to increases a number of different hormones increases a number of different hormones increases a number of different hormones I do hope that there will be a I do hope that there will be a I do hope that there will be a systematic study on this in the not too systematic study on this in the not too systematic study on this in the not too distant future I also hope to not be a distant future I also hope to not be a distant future I also hope to not be a subject in the cooling of the gonads subject in the cooling of the gonads subject in the cooling of the gonads experiment now I promise you the last experiment now I promise you the last experiment now I promise you the last topic was the last topic but there's one topic was the last topic but there's one topic was the last topic but there's one other really important point that I other really important point that I other really important point that I think everyone should be aware of if think everyone should be aware of if think everyone should be aware of if you're going to use deliberate cold you're going to use deliberate cold you're going to use deliberate cold exposure and that brings us back to the exposure and that brings us back to the exposure and that brings us back to the very first thing that we discussed today very first thing that we discussed today very first thing that we discussed today along the lines of deliberate cold along the lines of deliberate cold along the lines of deliberate cold exposure which is that your Baseline exposure which is that your Baseline exposure which is that your Baseline temperature is going to be lowest about

2:08temperature is going to be lowest about temperature is going to be lowest about two hours before you wake up it's going two hours before you wake up it's going two hours before you wake up it's going to increase in the morning and as you to increase in the morning and as you to increase in the morning and as you wake up and increase throughout the day wake up and increase throughout the day wake up and increase throughout the day and afternoon and then start to drop in and afternoon and then start to drop in and afternoon and then start to drop in the evening and come down at night as the evening and come down at night as the evening and come down at night as you head to sleep you head to sleep you head to sleep I also want you to remember that if you I also want you to remember that if you I also want you to remember that if you are to cool the external portion of your are to cool the external portion of your are to cool the external portion of your body in particular your torso body in particular your torso body in particular your torso the net effect of that is going to be an the net effect of that is going to be an the net effect of that is going to be an increase in body temperature increase in body temperature increase in body temperature so for many people not all but for many so for many people not all but for many so for many people not all but for many people if you are going to do deliberate people if you are going to do deliberate people if you are going to do deliberate cold exposure cold exposure you are going to increase your core body you are going to increase your core body you are going to increase your core body temperature and that makes sense if you temperature and that makes sense if you temperature and that makes sense if you think about how deliberate cold exposure think about how deliberate cold exposure think about how deliberate cold exposure can increase metabolism by increasing can increase metabolism by increasing can increase metabolism by increasing thermogenesis thermogenesis thermogenesis what that all means is that if you are what that all means is that if you are what that all means is that if you are doing your deliberate cold exposure doing your deliberate cold exposure doing your deliberate cold exposure early in the day you are going to get early in the day you are going to get early in the day you are going to get yet a further increase in core body yet a further increase in core body yet a further increase in core body temperature that would be associated temperature that would be associated temperature that would be associated with wakefulness your ability to be with wakefulness your ability to be with wakefulness your ability to be alert that morning or throughout the day

2:09alert that morning or throughout the day alert that morning or throughout the day and so on and so on and so on it also means that if you do your it also means that if you do your it also means that if you do your deliberate cold exposure very late in deliberate cold exposure very late in deliberate cold exposure very late in the evening or at night so 6 p.m 7 P.M 9 the evening or at night so 6 p.m 7 P.M 9 the evening or at night so 6 p.m 7 P.M 9 pm and so on you are going to increase pm and so on you are going to increase pm and so on you are going to increase your core body temperature and if you your core body temperature and if you your core body temperature and if you recall a decrease in core body recall a decrease in core body recall a decrease in core body temperature of one to three degrees is temperature of one to three degrees is temperature of one to three degrees is not just beneficial but is necessary in not just beneficial but is necessary in not just beneficial but is necessary in order to get into deep sleep and remain order to get into deep sleep and remain order to get into deep sleep and remain in deep sleep so the takeaway from this in deep sleep so the takeaway from this in deep sleep so the takeaway from this is deliberate cold exposure done is deliberate cold exposure done is deliberate cold exposure done properly will increase your core body properly will increase your core body properly will increase your core body temperature and make you feel more alert temperature and make you feel more alert temperature and make you feel more alert so if you're doing it early in the day so if you're doing it early in the day so if you're doing it early in the day that's probably terrific given that most that's probably terrific given that most that's probably terrific given that most of us want to be alert during the day of us want to be alert during the day of us want to be alert during the day however if you do it too late in the day however if you do it too late in the day however if you do it too late in the day evening or night it can disrupt sleep by evening or night it can disrupt sleep by evening or night it can disrupt sleep by way of disrupting your core body way of disrupting your core body way of disrupting your core body temperature now the caveat to that is I temperature now the caveat to that is I temperature now the caveat to that is I myself tend to do my deliberate cold myself tend to do my deliberate cold myself tend to do my deliberate cold exposure early in the day maybe not exposure early in the day maybe not exposure early in the day maybe not first thing in the morning but mid first thing in the morning but mid first thing in the morning but mid morning maybe as late as three or four

2:10morning maybe as late as three or four morning maybe as late as three or four in the afternoon in some cases in the in the afternoon in some cases in the in the afternoon in some cases in the longer days of summer I might do it even longer days of summer I might do it even longer days of summer I might do it even later 5 or 6 pm and have no trouble later 5 or 6 pm and have no trouble later 5 or 6 pm and have no trouble sleeping sleeping sleeping I have done deliberate cold exposure I have done deliberate cold exposure I have done deliberate cold exposure very late at night 10 p.m 11 p.m and so very late at night 10 p.m 11 p.m and so very late at night 10 p.m 11 p.m and so on as part of a 30-day challenge of on as part of a 30-day challenge of on as part of a 30-day challenge of doing deliberate cold exposure every day doing deliberate cold exposure every day doing deliberate cold exposure every day for 30 days and I got sloppy with my for 30 days and I got sloppy with my for 30 days and I got sloppy with my timing and then in order to not miss a timing and then in order to not miss a timing and then in order to not miss a day I would do it at 11 o'clock at night day I would do it at 11 o'clock at night day I would do it at 11 o'clock at night and I must say I found that I could and I must say I found that I could and I must say I found that I could still fall asleep very easily even doing still fall asleep very easily even doing still fall asleep very easily even doing deliberate cold exposure very late at deliberate cold exposure very late at deliberate cold exposure very late at night however on those particular days night however on those particular days night however on those particular days I was particularly busy and so I was I was particularly busy and so I was I was particularly busy and so I was particularly exhausted when I arrived at particularly exhausted when I arrived at particularly exhausted when I arrived at the deliberate cold exposure and I had the deliberate cold exposure and I had the deliberate cold exposure and I had no trouble falling asleep after doing no trouble falling asleep after doing no trouble falling asleep after doing deliberate cold exposure and then taking deliberate cold exposure and then taking deliberate cold exposure and then taking a nice warm shower and then going to a nice warm shower and then going to a nice warm shower and then going to sleep but I could imagine that because sleep but I could imagine that because sleep but I could imagine that because of the increases in core body of the increases in core body of the increases in core body temperature caused by deliberate cold temperature caused by deliberate cold temperature caused by deliberate cold exposure that we're one to do that too exposure that we're one to do that too exposure that we're one to do that too late in the day evening or night that it late in the day evening or night that it late in the day evening or night that it could indeed disrupt your sleep so my could indeed disrupt your sleep so my could indeed disrupt your sleep so my recommendation would be for most people recommendation would be for most people recommendation would be for most people only do deliberate cold exposure if you

2:11only do deliberate cold exposure if you only do deliberate cold exposure if you are prepared to be fairly alert for the are prepared to be fairly alert for the are prepared to be fairly alert for the next one to four or maybe even six hours next one to four or maybe even six hours next one to four or maybe even six hours following that deliberate cold exposure following that deliberate cold exposure following that deliberate cold exposure so for today's episode as is the case so for today's episode as is the case so for today's episode as is the case with most episodes of The huberman Lab with most episodes of The huberman Lab with most episodes of The huberman Lab podcast I covered a lot of material we podcast I covered a lot of material we podcast I covered a lot of material we talked about mechanisms of talked about mechanisms of talked about mechanisms of catecholamines and stress and pulsatile catecholamines and stress and pulsatile catecholamines and stress and pulsatile release of epinephrine metabolism Mental release of epinephrine metabolism Mental release of epinephrine metabolism Mental effects performance glamorous skin effects performance glamorous skin effects performance glamorous skin Cooling and on and on and on Cooling and on and on and on Cooling and on and on and on and while the goal of course is to make and while the goal of course is to make and while the goal of course is to make sure that everyone arrives at specific sure that everyone arrives at specific sure that everyone arrives at specific very clear mechanistic and actionable very clear mechanistic and actionable very clear mechanistic and actionable protocols I do realize that it is an protocols I do realize that it is an protocols I do realize that it is an immense amount of information and for immense amount of information and for immense amount of information and for that reason I've created a list of that reason I've created a list of that reason I've created a list of deliberate cold exposure protocols aimed deliberate cold exposure protocols aimed deliberate cold exposure protocols aimed at improving mental toughness and at improving mental toughness and at improving mental toughness and resilience mood resilience mood resilience mood performance metabolism reducing performance metabolism reducing performance metabolism reducing inflammation and so on and so forth all inflammation and so on and so forth all inflammation and so on and so forth all of those have been condensed into of those have been condensed into of those have been condensed into succinct form and can be found at the succinct form and can be found at the succinct form and can be found at the huberman lab neural network newsletter huberman lab neural network newsletter huberman lab neural network newsletter this is a monthly or semi-monthly

2:12this is a monthly or semi-monthly this is a monthly or semi-monthly newsletter that we release that includes newsletter that we release that includes newsletter that we release that includes takeaways from the podcast and protocols takeaways from the podcast and protocols takeaways from the podcast and protocols you can access those protocols zero cost you can access those protocols zero cost you can access those protocols zero cost by simply going to hubermanlab.com by simply going to hubermanlab.com by simply going to hubermanlab.com signing up for the neural network signing up for the neural network signing up for the neural network newsletter it's very easy to do you just newsletter it's very easy to do you just newsletter it's very easy to do you just Supply your email and you will receive Supply your email and you will receive Supply your email and you will receive the newsletter we do not share your the newsletter we do not share your the newsletter we do not share your email with anybody else in fact we have email with anybody else in fact we have email with anybody else in fact we have our privacy policy laid out on the our privacy policy laid out on the our privacy policy laid out on the hubermanlab.com website so you can find hubermanlab.com website so you can find hubermanlab.com website so you can find that there and the protocols that I've that there and the protocols that I've that there and the protocols that I've designed should make it very designed should make it very designed should make it very straightforward for you to create straightforward for you to create straightforward for you to create a set of protocols that you could use a set of protocols that you could use a set of protocols that you could use with cold showers with cold immersion with cold showers with cold immersion with cold showers with cold immersion with or without ice in combination with with or without ice in combination with with or without ice in combination with exercise specifically for one goal or exercise specifically for one goal or exercise specifically for one goal or another or to accomplish multiple goals another or to accomplish multiple goals another or to accomplish multiple goals simultaneously if you're learning from simultaneously if you're learning from simultaneously if you're learning from and or enjoying this podcast please and or enjoying this podcast please and or enjoying this podcast please subscribe to our YouTube channel that's subscribe to our YouTube channel that's subscribe to our YouTube channel that's a terrific zero cost way to support us a terrific zero cost way to support us a terrific zero cost way to support us in addition please subscribe to the in addition please subscribe to the in addition please subscribe to the podcast on Spotify and or apple and on podcast on Spotify and or apple and on podcast on Spotify and or apple and on Apple you have the opportunity to leave Apple you have the opportunity to leave Apple you have the opportunity to leave us up to a five-star review you can also us up to a five-star review you can also us up to a five-star review you can also now leave reviews on Spotify so we'd

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2:14quality ingredients and the very highest quality ingredients and the very highest degree of specificity in terms of the degree of specificity in terms of the degree of specificity in terms of the amounts of the ingredients that are amounts of the ingredients that are amounts of the ingredients that are listed on the packaging accurately match listed on the packaging accurately match listed on the packaging accurately match what's contained in their products if what's contained in their products if what's contained in their products if you'd like to see The Thorn products you'd like to see The Thorn products you'd like to see The Thorn products that I take you can go to Thorn that's that I take you can go to Thorn that's that I take you can go to Thorn that's t-h-o-r-n-e.com slash the letter U slash t-h-o-r-n-e.com slash the letter U slash t-h-o-r-n-e.com slash the letter U slash huberman and there you can see the thorn huberman and there you can see the thorn huberman and there you can see the thorn products that I take and get 20 off any products that I take and get 20 off any products that I take and get 20 off any of those products in addition if you of those products in addition if you of those products in addition if you navigate deeper into the thorn site navigate deeper into the thorn site navigate deeper into the thorn site through that portal Thorn through that portal Thorn through that portal Thorn t-h-o-r-n-e.com slash letter U slash t-h-o-r-n-e.com slash letter U slash t-h-o-r-n-e.com slash letter U slash huberman you can also get 20 off any of huberman you can also get 20 off any of huberman you can also get 20 off any of the other products that Thorne makes if the other products that Thorne makes if the other products that Thorne makes if you're not already subscribed to you're not already subscribed to you're not already subscribed to huberman lab on Instagram and Twitter huberman lab on Instagram and Twitter huberman lab on Instagram and Twitter please do so there I cover science and please do so there I cover science and please do so there I cover science and science related tools that sometimes science related tools that sometimes science related tools that sometimes overlap with the content of the podcast overlap with the content of the podcast overlap with the content of the podcast but oftentimes is distinct from the but oftentimes is distinct from the but oftentimes is distinct from the information covered on this podcast so information covered on this podcast so information covered on this podcast so thank you once again for joining me in thank you once again for joining me in thank you once again for joining me in the discussion about the use of the discussion about the use of the discussion about the use of deliberate cold exposure for health and deliberate cold exposure for health and deliberate cold exposure for health and performance and last but certainly not performance and last but certainly not performance and last but certainly not least thank you for your interest in least thank you for your interest in least thank you for your interest in science science science [Music]

1 Run Podcast 160bpm Andrew Huberman about Cold for Health and Performance