Harnessing the Power of Cold Exposure for Enhanced Immune Function and Recovery - Full Transcript

00:00[Music] [Applause] in the silence I hear your voice in the silence I hear your voice whispers in the dark a haunting whispers in the dark a haunting whispers in the dark a haunting choice to choice to choice to surrender to let surrender to let surrender to let go and let our love take control go and let our love take control go and let our love take control I'm lost in your hands where the lights I'm lost in your hands where the lights I'm lost in your hands where the lights Al drowning in the deps of your eyes I'm Al drowning in the deps of your eyes I'm Al drowning in the deps of your eyes I'm ready to go in the shadows and find our ready to go in the shadows and find our ready to go in the shadows and find our way through the night I love will way through the night I love will way through the night I love will stay your touch SP sets me free a Melody stay your touch SP sets me free a Melody stay your touch SP sets me free a Melody that Echoes wild and carelessly

01:00that Echoes wild and carelessly that Echoes wild and carelessly in your eyes a stormy in your eyes a stormy in your eyes a stormy sea where I swim lost sea where I swim lost sea where I swim lost [Applause] [Applause] eternally I'm lost in your ha with the eternally I'm lost in your ha with the eternally I'm lost in your ha with the lights lights lights alone Dr the depths of your eyes I'm alone Dr the depths of your eyes I'm alone Dr the depths of your eyes I'm ready to go in the shadows we find our ready to go in the shadows we find our ready to go in the shadows we find our way through the night I love will stay way through the night I love will stay way through the night I love will stay you tell the sun will chase the night I you tell the sun will chase the night I you tell the sun will chase the night I love the flame that burns so bright in love the flame that burns so bright in love the flame that burns so bright in the darkness I find our light and our the darkness I find our light and our the darkness I find our light and our love will love will love will [Music] [Music] night I'm lost in your ha for the lights night I'm lost in your ha for the lights night I'm lost in your ha for the lights alone drowning in the depths of your alone drowning in the depths of your alone drowning in the depths of your eyes I'm ready to go in the shadows will eyes I'm ready to go in the shadows will eyes I'm ready to go in the shadows will find our way through the night

02:00find our way through the night find our way through the night our love will our love will our love will stay in your love I'm lost stay in your love I'm lost stay in your love I'm lost found in your heart my home is found found in your heart my home is found found in your heart my home is found forever I'll be yours you be mine lost forever I'll be yours you be mine lost forever I'll be yours you be mine lost in your ha so love will shine in your love I'm lost I'm in your love I'm lost I'm found in your heart my home is found in your heart my home is found in your heart my home is bound forever I'll be yours you'll be bound forever I'll be yours you'll be bound forever I'll be yours you'll be mine lost in your our love will Shine welcome to the huberman Lab Shine welcome to the huberman Lab podcast where we discuss science and podcast where we discuss science and podcast where we discuss science and science-based tools for everyday life

03:00I'm Andrew huberman and I'm a professor I'm Andrew huberman and I'm a professor of neurobiology and Opthalmology at of neurobiology and Opthalmology at of neurobiology and Opthalmology at Stanford school of medicine today is an Stanford school of medicine today is an Stanford school of medicine today is an ask me anything episode or AMA this is ask me anything episode or AMA this is ask me anything episode or AMA this is part of our premium subscriber Channel part of our premium subscriber Channel part of our premium subscriber Channel our premium subscriber channel was our premium subscriber channel was our premium subscriber channel was started in order to provide support for started in order to provide support for started in order to provide support for this standard hubman Lab podcast which this standard hubman Lab podcast which this standard hubman Lab podcast which comes out every Monday and is available comes out every Monday and is available comes out every Monday and is available at zero cost to everybody on all at zero cost to everybody on all at zero cost to everybody on all standard feeds YouTube Apple Spotify and standard feeds YouTube Apple Spotify and standard feeds YouTube Apple Spotify and elsewhere we also started the premium elsewhere we also started the premium elsewhere we also started the premium channel as a way to generate support for channel as a way to generate support for channel as a way to generate support for exciting research being done at Stanford exciting research being done at Stanford exciting research being done at Stanford and elsewhere research on human beings and elsewhere research on human beings and elsewhere research on human beings that leads to important discoveries that that leads to important discoveries that that leads to important discoveries that assist mental health physical health and assist mental health physical health and assist mental health physical health and performance I'm also pleased to inform performance I'm also pleased to inform performance I'm also pleased to inform you that for every dollar the hubman lab you that for every dollar the hubman lab you that for every dollar the hubman lab premium channel generates for research premium channel generates for research premium channel generates for research studies the tiny Foundation has agreed studies the tiny Foundation has agreed studies the tiny Foundation has agreed to match that amount so now we are able to match that amount so now we are able to match that amount so now we are able to double the total amount of funding to double the total amount of funding to double the total amount of funding given to studies of mental health given to studies of mental health given to studies of mental health physical health and human performance if physical health and human performance if physical health and human performance if you'd like to subscribe to the hubman you'd like to subscribe to the hubman you'd like to subscribe to the hubman Lab podcast premium channel Channel

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05:00enhancing effects of deliberate cold enhancing effects of deliberate cold exposure but just to make sure that we exposure but just to make sure that we exposure but just to make sure that we answer the specific question asked here answer the specific question asked here answer the specific question asked here right off the bat is it possible to get right off the bat is it possible to get right off the bat is it possible to get a cold or to get sick from deliberate a cold or to get sick from deliberate a cold or to get sick from deliberate cold exposure well assuming that you're cold exposure well assuming that you're cold exposure well assuming that you're not doing the deliberate cold exposure not doing the deliberate cold exposure not doing the deliberate cold exposure for more than say five or six minutes at for more than say five or six minutes at for more than say five or six minutes at one one one stretch probably not directly from the stretch probably not directly from the stretch probably not directly from the deliberate cold exposure I mentioned deliberate cold exposure I mentioned deliberate cold exposure I mentioned that because most people are doing that because most people are doing that because most people are doing anywhere from about a minute to 3 anywhere from about a minute to 3 anywhere from about a minute to 3 minutes sometimes five or 6 minutes and minutes sometimes five or 6 minutes and minutes sometimes five or 6 minutes and maybe for those of you that really maybe for those of you that really maybe for those of you that really pushing it 10 minutes of deliberate cold pushing it 10 minutes of deliberate cold pushing it 10 minutes of deliberate cold exposure and most often after doing that exposure and most often after doing that exposure and most often after doing that deliberate cold exposure people are deliberate cold exposure people are deliberate cold exposure people are either getting clothed or they're either getting clothed or they're either getting clothed or they're getting into a sauna or they're taking a getting into a sauna or they're taking a getting into a sauna or they're taking a hot shower and then getting clothed and hot shower and then getting clothed and hot shower and then getting clothed and heading off into their day or off to heading off into their day or off to heading off into their day or off to sleep depending on what time of day or sleep depending on what time of day or sleep depending on what time of day or night you happen to do your deliberate night you happen to do your deliberate night you happen to do your deliberate cold cold cold exposure we can safely say that if you exposure we can safely say that if you exposure we can safely say that if you warm up after a relatively brief meaning warm up after a relatively brief meaning warm up after a relatively brief meaning one minute to Let's extend out to 10 one minute to Let's extend out to 10 one minute to Let's extend out to 10 minutes 10-minute deliberate cold minutes 10-minute deliberate cold minutes 10-minute deliberate cold exposure although I really want to exposure although I really want to exposure although I really want to caution people to not do 10minute caution people to not do 10minute caution people to not do 10minute deliberate cold exposure right off the

06:00deliberate cold exposure right off the deliberate cold exposure right off the bat if you are somebody who is not bat if you are somebody who is not bat if you are somebody who is not accustomed to it don't jump right up to accustomed to it don't jump right up to accustomed to it don't jump right up to that uh long exposure to cold water that uh long exposure to cold water that uh long exposure to cold water start with shorter exposures but if start with shorter exposures but if start with shorter exposures but if you're doing that 1 to 10 minute you're doing that 1 to 10 minute you're doing that 1 to 10 minute deliberate cold exposure and then you're deliberate cold exposure and then you're deliberate cold exposure and then you're getting warm afterwards and heading getting warm afterwards and heading getting warm afterwards and heading about your day I can't see how the about your day I can't see how the about your day I can't see how the deliberate cold exposure itself would deliberate cold exposure itself would deliberate cold exposure itself would enhance your susceptibility to getting enhance your susceptibility to getting enhance your susceptibility to getting sick that said we know from an enormous sick that said we know from an enormous sick that said we know from an enormous number of studies that have looked at number of studies that have looked at number of studies that have looked at cold virus transmission and other forms cold virus transmission and other forms cold virus transmission and other forms of viral and bacterial of viral and bacterial of viral and bacterial transmission that the environment that transmission that the environment that transmission that the environment that you happen to be in does impact your you happen to be in does impact your you happen to be in does impact your susceptibility to colds and other types susceptibility to colds and other types susceptibility to colds and other types of viruses and to bacterial infections of viruses and to bacterial infections of viruses and to bacterial infections in the following way there have been in the following way there have been in the following way there have been controlled studies in which people go controlled studies in which people go controlled studies in which people go into into into Laboratories those Laboratories have Laboratories those Laboratories have Laboratories those Laboratories have rooms which they can very tightly rooms which they can very tightly rooms which they can very tightly control the humidity so essentially the control the humidity so essentially the control the humidity so essentially the water content in the air as well as the water content in the air as well as the water content in the air as well as the temperature in the room and if you look temperature in the room and if you look temperature in the room and if you look at the total mass of those data we can

07:00at the total mass of those data we can at the total mass of those data we can say a couple of specific things in kind say a couple of specific things in kind say a couple of specific things in kind of bullet point fashion first off cold of bullet point fashion first off cold of bullet point fashion first off cold dry air does seem to increase our dry air does seem to increase our dry air does seem to increase our susceptibility to viral and bacterial susceptibility to viral and bacterial susceptibility to viral and bacterial infections because whether or not you're infections because whether or not you're infections because whether or not you're a mouth breather or a nose breather and a mouth breather or a nose breather and a mouth breather or a nose breather and by the way I suggest everyone be a nose by the way I suggest everyone be a nose by the way I suggest everyone be a nose breather unless you're exercising hard breather unless you're exercising hard breather unless you're exercising hard enough that you have to breathe through enough that you have to breathe through enough that you have to breathe through your mouth or you're talking or your mouth or you're talking or your mouth or you're talking or something of that sort but if you're a something of that sort but if you're a something of that sort but if you're a nose breather or a mouth breather or nose breather or a mouth breather or nose breather or a mouth breather or both viruses and and bacteria enter both viruses and and bacteria enter both viruses and and bacteria enter through your nose and mouth sometimes through your nose and mouth sometimes through your nose and mouth sometimes through your eyes but your nose and through your eyes but your nose and through your eyes but your nose and mouth are going to be the main sites of mouth are going to be the main sites of mouth are going to be the main sites of entry and your main barriers to viral entry and your main barriers to viral entry and your main barriers to viral and bacterial infections in fact one of and bacterial infections in fact one of and bacterial infections in fact one of the ways you are constantly fighting off the ways you are constantly fighting off the ways you are constantly fighting off bacterial and viral infections that bacterial and viral infections that bacterial and viral infections that you're exposed to all the time is by way you're exposed to all the time is by way you're exposed to all the time is by way of those viruses and bacteria getting of those viruses and bacteria getting of those viruses and bacteria getting trapped in the mucus lining of your nose trapped in the mucus lining of your nose trapped in the mucus lining of your nose or your mouth most notably in the back or your mouth most notably in the back or your mouth most notably in the back of your throat so if you spend time in of your throat so if you spend time in of your throat so if you spend time in cold dry environments there is a cold dry environments there is a cold dry environments there is a tendency for that mucosal lining to be

08:00tendency for that mucosal lining to be tendency for that mucosal lining to be thinner there is a tendency for that thinner there is a tendency for that thinner there is a tendency for that mucosal lining to not be as robust in mucosal lining to not be as robust in mucosal lining to not be as robust in general when I say robust what I mean is general when I say robust what I mean is general when I say robust what I mean is that if you're mouth breathing for that if you're mouth breathing for that if you're mouth breathing for instance in a cold dry environment I'm instance in a cold dry environment I'm instance in a cold dry environment I'm thinking um from the time I spent in thinking um from the time I spent in thinking um from the time I spent in Cambridge Massachusetts in winter at the Cambridge Massachusetts in winter at the Cambridge Massachusetts in winter at the Tea Station you know if you're I'm just Tea Station you know if you're I'm just Tea Station you know if you're I'm just imagining myself because it was so darn imagining myself because it was so darn imagining myself because it was so darn cold back there you know breathing cold back there you know breathing cold back there you know breathing through your mouth or having gone for a through your mouth or having gone for a through your mouth or having gone for a run and your mouth isn't covered or even run and your mouth isn't covered or even run and your mouth isn't covered or even if you're deliberately nasal breathing if you're deliberately nasal breathing if you're deliberately nasal breathing you are drying out your nasal passages you are drying out your nasal passages you are drying out your nasal passages and making them more susceptible to and making them more susceptible to and making them more susceptible to infections does that necessarily mean infections does that necessarily mean infections does that necessarily mean that every time you go out in cold dry that every time you go out in cold dry that every time you go out in cold dry air that you're going to get an air that you're going to get an air that you're going to get an infection no of course it doesn't but to infection no of course it doesn't but to infection no of course it doesn't but to relate this back to the question we had relate this back to the question we had relate this back to the question we had before there are a lot of data pointing before there are a lot of data pointing before there are a lot of data pointing to the fact that more humid warm to the fact that more humid warm to the fact that more humid warm environments are going to make your environments are going to make your environments are going to make your mucosal lining and the general upper mucosal lining and the general upper mucosal lining and the general upper respiratory area more I don't want to respiratory area more I don't want to respiratory area more I don't want to say immune because I don't want to say immune because I don't want to say immune because I don't want to conflate that word with the other conflate that word with the other conflate that word with the other meaning of immune it's going to make it meaning of immune it's going to make it meaning of immune it's going to make it more robust bust

09:00more robust bust more robust bust against bacterial and viral infections against bacterial and viral infections against bacterial and viral infections okay so if you get into a cold shower or okay so if you get into a cold shower or okay so if you get into a cold shower or a cold plunge or a cold ocean or a cold a cold plunge or a cold ocean or a cold a cold plunge or a cold ocean or a cold lake and then you get out and you're out lake and then you get out and you're out lake and then you get out and you're out there you know shivering and shaking there you know shivering and shaking there you know shivering and shaking trying to boost your metabolism or trying to boost your metabolism or trying to boost your metabolism or whatever it is that you're doing it for whatever it is that you're doing it for whatever it is that you're doing it for and it's cold dry air and especially if and it's cold dry air and especially if and it's cold dry air and especially if you're mouth breathing in that cold dry you're mouth breathing in that cold dry you're mouth breathing in that cold dry air yes I could see how that might lead air yes I could see how that might lead air yes I could see how that might lead to a higher probability of getting a to a higher probability of getting a to a higher probability of getting a cold or other type of in infection but cold or other type of in infection but cold or other type of in infection but there's nothing specific about the there's nothing specific about the there's nothing specific about the deliberate cold exposure itself that can deliberate cold exposure itself that can deliberate cold exposure itself that can induce a cold or other type of infection induce a cold or other type of infection induce a cold or other type of infection assuming that the water is clean right assuming that the water is clean right assuming that the water is clean right we're not talking about bacterial we're not talking about bacterial we're not talking about bacterial infections of cuts on the skin Etc we're infections of cuts on the skin Etc we're infections of cuts on the skin Etc we're talking about colds and other forms of talking about colds and other forms of talking about colds and other forms of being sick namely upper respiratory being sick namely upper respiratory being sick namely upper respiratory infections okay now with that said I infections okay now with that said I infections okay now with that said I often get asked whether or not for often get asked whether or not for often get asked whether or not for people who already have a little sniffle people who already have a little sniffle people who already have a little sniffle they're feeling a little rundown or they're feeling a little rundown or they're feeling a little rundown or perhaps a lot rundown should they do perhaps a lot rundown should they do perhaps a lot rundown should they do deliberate cold exposure it it's a

10:00deliberate cold exposure it it's a deliberate cold exposure it it's a little tricky to give a one- siiz little tricky to give a one- siiz little tricky to give a one- siiz fits-all answer but I think we can fits-all answer but I think we can fits-all answer but I think we can safely say that if you are feeling safely say that if you are feeling safely say that if you are feeling malaise if you're feeling like you have malaise if you're feeling like you have malaise if you're feeling like you have to rest you're tired you're not feeling to rest you're tired you're not feeling to rest you're tired you're not feeling good because of a cold or because of a good because of a cold or because of a good because of a cold or because of a flu or because of a bacterial infection flu or because of a bacterial infection flu or because of a bacterial infection okay now I'm not saying just feeling not okay now I'm not saying just feeling not okay now I'm not saying just feeling not good I'm saying feeling not good due to good I'm saying feeling not good due to good I'm saying feeling not good due to a cold or other form of virus or a cold or other form of virus or a cold or other form of virus or bacterial infection then I would say bacterial infection then I would say bacterial infection then I would say stay out of deliberate cold exposure stay out of deliberate cold exposure stay out of deliberate cold exposure don't use it now why would I say that don't use it now why would I say that don't use it now why would I say that given the data I'll talk about in a few given the data I'll talk about in a few given the data I'll talk about in a few minutes showing that regular deliberate minutes showing that regular deliberate minutes showing that regular deliberate cold exposure if done correctly can in cold exposure if done correctly can in cold exposure if done correctly can in fact increase immune system markers and fact increase immune system markers and fact increase immune system markers and perhaps even make you much more robust perhaps even make you much more robust perhaps even make you much more robust to combating different types of to combating different types of to combating different types of infection through the release of infection through the release of infection through the release of adrenaline we'll talk about what all adrenaline we'll talk about what all adrenaline we'll talk about what all that looks like in a moment in terms of that looks like in a moment in terms of that looks like in a moment in terms of protocols and some of the science but to protocols and some of the science but to protocols and some of the science but to just be very clear and very direct if just be very clear and very direct if just be very clear and very direct if you're sick stay out of deliberate cold you're sick stay out of deliberate cold you're sick stay out of deliberate cold exposure there I would instead recommend exposure there I would instead recommend exposure there I would instead recommend warmer hot baths warmer hot showers the

11:00warmer hot baths warmer hot showers the warmer hot baths warmer hot showers the sauna Etc but I also would caution that sauna Etc but I also would caution that sauna Etc but I also would caution that if you are getting into saunas that are if you are getting into saunas that are if you are getting into saunas that are too hot you know saas that are so hot too hot you know saas that are so hot too hot you know saas that are so hot that it's stressful for you and again a that it's stressful for you and again a that it's stressful for you and again a lot of people use deliberate heat lot of people use deliberate heat lot of people use deliberate heat exposure because of the stress it exposure because of the stress it exposure because of the stress it induces they're doing um some heat induces they're doing um some heat induces they're doing um some heat induced for instance heat shock proteins induced for instance heat shock proteins induced for instance heat shock proteins and different ways of increasing heart and different ways of increasing heart and different ways of increasing heart rate that's a different sort of thing rate that's a different sort of thing rate that's a different sort of thing that's hard it's stressful in order to that's hard it's stressful in order to that's hard it's stressful in order to generate an adaptation I don't recommend generate an adaptation I don't recommend generate an adaptation I don't recommend doing that in fact I don't recommend doing that in fact I don't recommend doing that in fact I don't recommend doing deliberate cold exposure exercise doing deliberate cold exposure exercise doing deliberate cold exposure exercise or deliberate heat exposure if you're or deliberate heat exposure if you're or deliberate heat exposure if you're feeling really not well now if you're feeling really not well now if you're feeling really not well now if you're feeling just a little bit not well feeling just a little bit not well feeling just a little bit not well you're feeling a little bit rundown a you're feeling a little bit rundown a you're feeling a little bit rundown a little bit of sniffle little bit of little bit of sniffle little bit of little bit of sniffle little bit of malaise well then it's kind of an edge malaise well then it's kind of an edge malaise well then it's kind of an edge case where we could say all right you case where we could say all right you case where we could say all right you know what just take a hot shower and go know what just take a hot shower and go know what just take a hot shower and go to sleep that's probably the best advice to sleep that's probably the best advice to sleep that's probably the best advice right that good oldfashioned advice but right that good oldfashioned advice but right that good oldfashioned advice but if you are determined to do your if you are determined to do your if you are determined to do your deliberate cold exposure anyway then I deliberate cold exposure anyway then I deliberate cold exposure anyway then I would say definitely get warm or take a would say definitely get warm or take a would say definitely get warm or take a hot shower afterwards hot bath or hot

12:00hot shower afterwards hot bath or hot hot shower afterwards hot bath or hot sauna but not too hot that it's sauna but not too hot that it's sauna but not too hot that it's stressful of course and keep in mind stressful of course and keep in mind stressful of course and keep in mind that one of the variables that's been that one of the variables that's been that one of the variables that's been measured quite a lot in laboratory measured quite a lot in laboratory measured quite a lot in laboratory studies of deliberate cold exposure is studies of deliberate cold exposure is studies of deliberate cold exposure is the increase in immune system markers so the increase in immune system markers so the increase in immune system markers so I'll provide a few links to some of I'll provide a few links to some of I'll provide a few links to some of these studies um although nowadays there these studies um although nowadays there these studies um although nowadays there are many many of them but it's very are many many of them but it's very are many many of them but it's very clear that deliberate cold exposure can clear that deliberate cold exposure can clear that deliberate cold exposure can increase the release and the production increase the release and the production increase the release and the production of different immune molecules and immune of different immune molecules and immune of different immune molecules and immune cells one slightly older study but cells one slightly older study but cells one slightly older study but nonetheless a good study that has nonetheless a good study that has nonetheless a good study that has relevance here is entitled immune system relevance here is entitled immune system relevance here is entitled immune system of cold exposed and cold adapted humans of cold exposed and cold adapted humans of cold exposed and cold adapted humans keep in mind that this study is a little keep in mind that this study is a little keep in mind that this study is a little bit extreme and there are reasons for bit extreme and there are reasons for bit extreme and there are reasons for that uh I guess to make a long story that uh I guess to make a long story that uh I guess to make a long story short often times in order to quote short often times in order to quote short often times in order to quote unquote see an effect in a unquote see an effect in a unquote see an effect in a study scientists will use conditions study scientists will use conditions study scientists will use conditions that are pretty extreme compared to that are pretty extreme compared to that are pretty extreme compared to control group oftentimes you'll see a control group oftentimes you'll see a control group oftentimes you'll see a dose response too but it's a little bit dose response too but it's a little bit dose response too but it's a little bit trickier to do with human studies of trickier to do with human studies of trickier to do with human studies of deliberate cold exposure it can be done deliberate cold exposure it can be done deliberate cold exposure it can be done but not too common but here they used a

13:00but not too common but here they used a but not too common but here they used a pretty what I would call Extreme pretty what I would call Extreme pretty what I would call Extreme stimulus it was exposing people to 14° C stimulus it was exposing people to 14° C stimulus it was exposing people to 14° C water so that's 57.2 degrees Fahrenheit water so that's 57.2 degrees Fahrenheit water so that's 57.2 degrees Fahrenheit which isn't that cold it's it's like which isn't that cold it's it's like which isn't that cold it's it's like cool I would say very cool water but not cool I would say very cool water but not cool I would say very cool water but not what you might consider cold depending what you might consider cold depending what you might consider cold depending on how well you tolerate cold and that on how well you tolerate cold and that on how well you tolerate cold and that will vary of course but they had people will vary of course but they had people will vary of course but they had people exposed to that for an hour which is a exposed to that for an hour which is a exposed to that for an hour which is a pretty long time you know most people as pretty long time you know most people as pretty long time you know most people as I mentioned are using colder I mentioned are using colder I mentioned are using colder temperatures of deliberate cold exposure temperatures of deliberate cold exposure temperatures of deliberate cold exposure so even you know high 30 s low 40s maybe so even you know high 30 s low 40s maybe so even you know high 30 s low 40s maybe upper 40s for anywhere from 1 to 10 upper 40s for anywhere from 1 to 10 upper 40s for anywhere from 1 to 10 minutes depending on how conditioned minutes depending on how conditioned minutes depending on how conditioned they are uh and again don't just jump they are uh and again don't just jump they are uh and again don't just jump into 10 minutes of deliberate cold into 10 minutes of deliberate cold into 10 minutes of deliberate cold exposure please um at you know 35 exposure please um at you know 35 exposure please um at you know 35 degrees or 40 degrees or even 45 degrees degrees or 40 degrees or even 45 degrees degrees or 40 degrees or even 45 degrees if you aren't familiar with deliberate if you aren't familiar with deliberate if you aren't familiar with deliberate cold exposure you have to ease into cold exposure you have to ease into cold exposure you have to ease into these sorts of things over time and if these sorts of things over time and if these sorts of things over time and if you're interested in protocols for you're interested in protocols for you're interested in protocols for deliberate cold exposure we have a zeroc deliberate cold exposure we have a zeroc deliberate cold exposure we have a zeroc cost newsletter at hlap tocom go to the cost newsletter at hlap tocom go to the cost newsletter at hlap tocom go to the menu go newsletter and you can find that menu go newsletter and you can find that menu go newsletter and you can find that we've done several episodes on we've done several episodes on we've done several episodes on deliberate cold exposure in any event

14:00deliberate cold exposure in any event deliberate cold exposure in any event this study immune system of cold this study immune system of cold this study immune system of cold exposing cold adapted humans as I exposing cold adapted humans as I exposing cold adapted humans as I mentioned had people in 14 deges Celsius mentioned had people in 14 deges Celsius mentioned had people in 14 deges Celsius water for one hour and basically what water for one hour and basically what water for one hour and basically what they found is that one exposure to cold they found is that one exposure to cold they found is that one exposure to cold did not change immune system function in did not change immune system function in did not change immune system function in any kind of significant way however what any kind of significant way however what any kind of significant way however what they found was if people did deliberate they found was if people did deliberate they found was if people did deliberate cold exposure repeatedly over a period cold exposure repeatedly over a period cold exposure repeatedly over a period of about 6 weeks and by repeatedly I of about 6 weeks and by repeatedly I of about 6 weeks and by repeatedly I mean three times per week what they mean three times per week what they mean three times per week what they found were Trends and again trends are found were Trends and again trends are found were Trends and again trends are not statistically significant but Trends not statistically significant but Trends not statistically significant but Trends towards increases in plasma towards increases in plasma towards increases in plasma concentrations of things like il6 Incan concentrations of things like il6 Incan concentrations of things like il6 Incan 6 or total numbers of T lymphocytes and 6 or total numbers of T lymphocytes and 6 or total numbers of T lymphocytes and t- helper cells and t- suppressor cells t- helper cells and t- suppressor cells t- helper cells and t- suppressor cells and activated T and B lymphocytes these and activated T and B lymphocytes these and activated T and B lymphocytes these are all immune cells and immune are all immune cells and immune are all immune cells and immune molecules that roughly correspond to an molecules that roughly correspond to an molecules that roughly correspond to an increase in immune system function if increase in immune system function if increase in immune system function if you'd like to learn more about the you'd like to learn more about the you'd like to learn more about the immune system I did an episode on immune immune system I did an episode on immune immune system I did an episode on immune system function again you can find that system function again you can find that system function again you can find that at huberman lab.com and it spells out at huberman lab.com and it spells out at huberman lab.com and it spells out the basic cell types of What's called the basic cell types of What's called the basic cell types of What's called the inate and the Adaptive immune system

15:00the inate and the Adaptive immune system the inate and the Adaptive immune system this study which we will link to in the this study which we will link to in the this study which we will link to in the show note captions is but one study of show note captions is but one study of show note captions is but one study of several other studies showing that several other studies showing that several other studies showing that deliberate cold exposure can increase deliberate cold exposure can increase deliberate cold exposure can increase immune system markers especially when immune system markers especially when immune system markers especially when deliberate cold exposure is done deliberate cold exposure is done deliberate cold exposure is done repeatedly over time so in this case repeatedly over time so in this case repeatedly over time so in this case three times a week over a period of six three times a week over a period of six three times a week over a period of six weeks but again I want to highlight weeks but again I want to highlight weeks but again I want to highlight these aren't highly significant effects these aren't highly significant effects these aren't highly significant effects these are Trends in the direction of these are Trends in the direction of these are Trends in the direction of increased numbers of immune cells and increased numbers of immune cells and increased numbers of immune cells and immune markers now what's impossible to immune markers now what's impossible to immune markers now what's impossible to know is how those Trends translate to know is how those Trends translate to know is how those Trends translate to actual resistance to specific actual resistance to specific actual resistance to specific concentrations of say cold virus or flu concentrations of say cold virus or flu concentrations of say cold virus or flu virus or any other virus or bacteria virus or any other virus or bacteria virus or any other virus or bacteria that would be great but that's a very that would be great but that's a very that would be great but that's a very difficult study to do especially in the difficult study to do especially in the difficult study to do especially in the context of deliberate cold exposure as context of deliberate cold exposure as context of deliberate cold exposure as well now we can all be scientists about well now we can all be scientists about well now we can all be scientists about this and say what is it about deliberate this and say what is it about deliberate this and say what is it about deliberate cold exposure that would increase immune cold exposure that would increase immune cold exposure that would increase immune system function and there we can system function and there we can system function and there we can confidently say the molecules confidently say the molecules confidently say the molecules epinephrine and norepinephrine which are epinephrine and norepinephrine which are epinephrine and norepinephrine which are released in both brain and body in released in both brain and body in released in both brain and body in response to cold water exposure as well response to cold water exposure as well response to cold water exposure as well as things like deliberate

16:00as things like deliberate as things like deliberate hyperventilation the release of hyperventilation the release of hyperventilation the release of norepinephrine and epinephrine into the norepinephrine and epinephrine into the norepinephrine and epinephrine into the brain and body is known to have a number brain and body is known to have a number brain and body is known to have a number of different effects relate to the of different effects relate to the of different effects relate to the immune system it can be proimmune at immune system it can be proimmune at immune system it can be proimmune at least in the short term and in the long least in the short term and in the long least in the short term and in the long term meaning if noradrenaline and term meaning if noradrenaline and term meaning if noradrenaline and adrenaline again those are just adrenaline again those are just adrenaline again those are just different names for norepinephrine and different names for norepinephrine and different names for norepinephrine and epinephrine I'm sorry those are the same epinephrine I'm sorry those are the same epinephrine I'm sorry those are the same thing but that's why I use them thing but that's why I use them thing but that's why I use them interchangeably so that you don't get interchangeably so that you don't get interchangeably so that you don't get confused if you see noradrenaline or confused if you see noradrenaline or confused if you see noradrenaline or norepinephrine that's the same thing you norepinephrine that's the same thing you norepinephrine that's the same thing you hear epinephrine or adrenaline same same hear epinephrine or adrenaline same same hear epinephrine or adrenaline same same thing deliberate cold exposure or thing deliberate cold exposure or thing deliberate cold exposure or deliberate hyperventilation will deliberate hyperventilation will deliberate hyperventilation will increase those molecules norepinephrine increase those molecules norepinephrine increase those molecules norepinephrine and epinephrine and their increase is and epinephrine and their increase is and epinephrine and their increase is pro-immune it can trigger the activation pro-immune it can trigger the activation pro-immune it can trigger the activation of immune cells and immune molecules of immune cells and immune molecules of immune cells and immune molecules that can make you more resistant to that can make you more resistant to that can make you more resistant to certain forms of infection however if certain forms of infection however if certain forms of infection however if norepinephrine and epinephrine are norepinephrine and epinephrine are norepinephrine and epinephrine are elevated chronically and especially if elevated chronically and especially if elevated chronically and especially if they are elevated late in the day they are elevated late in the day they are elevated late in the day repeatedly over many many days that can repeatedly over many many days that can repeatedly over many many days that can cause reductions in the number and

17:00cause reductions in the number and cause reductions in the number and efficiency of immune cells in combating efficiency of immune cells in combating efficiency of immune cells in combating infections so getting cold in this infections so getting cold in this infections so getting cold in this context of whether or not you can get context of whether or not you can get context of whether or not you can get sick from it should really be considered sick from it should really be considered sick from it should really be considered more as what happens when you spike your more as what happens when you spike your more as what happens when you spike your adrenaline or adrenaline or adrenaline or norepinephrine and there's one other norepinephrine and there's one other norepinephrine and there's one other study that we can look to which is now study that we can look to which is now study that we can look to which is now really a famous study published in really a famous study published in really a famous study published in proceedings of the National Academy of proceedings of the National Academy of proceedings of the National Academy of Sciences looking at so-called whm Hoff Sciences looking at so-called whm Hoff Sciences looking at so-called whm Hoff breathing um but really that just breathing um but really that just breathing um but really that just translates to cyclic hyperventilation so translates to cyclic hyperventilation so translates to cyclic hyperventilation so this is inhaling through the nose this is inhaling through the nose this is inhaling through the nose exhaling through the mouth repeatedly 25 exhaling through the mouth repeatedly 25 exhaling through the mouth repeatedly 25 times or so if you do that you notice you feel so if you do that you notice you feel quite quite quite warm has to do with some things related warm has to do with some things related warm has to do with some things related to vasil dilation as some things to do to vasil dilation as some things to do to vasil dilation as some things to do with release of norepinephrine and with release of norepinephrine and with release of norepinephrine and epinephrine we know that pattern of epinephrine we know that pattern of epinephrine we know that pattern of deliberate hyperventilation much like deliberate hyperventilation much like deliberate hyperventilation much like deliberate cold exposure deploys or deliberate cold exposure deploys or deliberate cold exposure deploys or releases noradrenaline and adrenaline releases noradrenaline and adrenaline releases noradrenaline and adrenaline into your brain and body and we know into your brain and body and we know into your brain and body and we know from this study entitled voluntary from this study entitled voluntary from this study entitled voluntary activation of the sympathetic nervous activation of the sympathetic nervous activation of the sympathetic nervous system and attenuation of the Nate system and attenuation of the Nate system and attenuation of the Nate immune response in humans showed really immune response in humans showed really immune response in humans showed really nicely I think that if people are

18:00nicely I think that if people are nicely I think that if people are injected with eoli right a bacteria it's injected with eoli right a bacteria it's injected with eoli right a bacteria it's actually end they did this through actually end they did this through actually end they did this through endotoxin injections people got really endotoxin injections people got really endotoxin injections people got really sick they get you know feel like they sick they get you know feel like they sick they get you know feel like they had the flu they vomit diarrhea get a had the flu they vomit diarrhea get a had the flu they vomit diarrhea get a fever Etc however if they did the sorts fever Etc however if they did the sorts fever Etc however if they did the sorts of breathing that I talked about just a of breathing that I talked about just a of breathing that I talked about just a moment ago prior to that they were able moment ago prior to that they were able moment ago prior to that they were able to ward off a lot of the symptoms to ward off a lot of the symptoms to ward off a lot of the symptoms associated with the endotoxin infection associated with the endotoxin infection associated with the endotoxin infection and you would say okay wow their immune and you would say okay wow their immune and you would say okay wow their immune system just fired up and they were able system just fired up and they were able system just fired up and they were able to fight it off but it's trickier than to fight it off but it's trickier than to fight it off but it's trickier than that actually what happened was the that actually what happened was the that actually what happened was the release of epinephrine and release of epinephrine and release of epinephrine and norepinephrine from cyclic norepinephrine from cyclic norepinephrine from cyclic hyperventilation which is really hyperventilation which is really hyperventilation which is really what really is cyclic hyperventilation what really is cyclic hyperventilation what really is cyclic hyperventilation also called wiim Hoff breathing also also called wiim Hoff breathing also also called wiim Hoff breathing also called tumor breathing Etc that actually called tumor breathing Etc that actually called tumor breathing Etc that actually had a suppressive action on certain arms had a suppressive action on certain arms had a suppressive action on certain arms of the immune system in a way that of the immune system in a way that of the immune system in a way that allowed people to avoid allowed people to avoid allowed people to avoid symptomology such as fever nausea Etc symptomology such as fever nausea Etc symptomology such as fever nausea Etc and we would imagine the same thing and we would imagine the same thing and we would imagine the same thing would occur with deliberate cold would occur with deliberate cold would occur with deliberate cold exposure done prior to bacterial

19:00exposure done prior to bacterial exposure done prior to bacterial infection or viral exposure so if you're infection or viral exposure so if you're infection or viral exposure so if you're sensing that I'm saying two things at sensing that I'm saying two things at sensing that I'm saying two things at once I am I'm saying deliberate cold once I am I'm saying deliberate cold once I am I'm saying deliberate cold exposure and cyclic hyperventilation can exposure and cyclic hyperventilation can exposure and cyclic hyperventilation can both cause deployment of molecules such both cause deployment of molecules such both cause deployment of molecules such as epinephrine and norepinephrine that as epinephrine and norepinephrine that as epinephrine and norepinephrine that lead to enhanced immune system function lead to enhanced immune system function lead to enhanced immune system function if done repeatedly I'm also saying that if done repeatedly I'm also saying that if done repeatedly I'm also saying that increasing norepinephrine and increasing norepinephrine and increasing norepinephrine and epinephrine too much can suppress your epinephrine too much can suppress your epinephrine too much can suppress your immune system in this study the pnas immune system in this study the pnas immune system in this study the pnas study I mentioned a moment ago that study I mentioned a moment ago that study I mentioned a moment ago that suppression of the immune response was suppression of the immune response was suppression of the immune response was actually one of the reasons people actually one of the reasons people actually one of the reasons people avoided symptomology but they were still avoided symptomology but they were still avoided symptomology but they were still injected with endotoxin so they just injected with endotoxin so they just injected with endotoxin so they just weren't fighting off the endotoxin with weren't fighting off the endotoxin with weren't fighting off the endotoxin with fever remember fever is an adaptation to fever remember fever is an adaptation to fever remember fever is an adaptation to fight infection it's designed fight infection it's designed fight infection it's designed essentially to heat up the infection and essentially to heat up the infection and essentially to heat up the infection and kill it so what are we to take away from kill it so what are we to take away from kill it so what are we to take away from this here are what I think are the key this here are what I think are the key this here are what I think are the key takeaways one if you are feeling good to takeaways one if you are feeling good to takeaways one if you are feeling good to Great do your deliberate cold exposure Great do your deliberate cold exposure Great do your deliberate cold exposure and perhaps don't worry so much about and perhaps don't worry so much about and perhaps don't worry so much about using your body's natural metabolism and

20:00using your body's natural metabolism and using your body's natural metabolism and thermogenic abilities to heat back up thermogenic abilities to heat back up thermogenic abilities to heat back up afterwards but I don't suggest anyone afterwards but I don't suggest anyone afterwards but I don't suggest anyone ever allow themselves to stay really ever allow themselves to stay really ever allow themselves to stay really cold after deliberate cold exposure for cold after deliberate cold exposure for cold after deliberate cold exposure for more than 10 15 minutes or maybe half an more than 10 15 minutes or maybe half an more than 10 15 minutes or maybe half an hour right get bundled back up or put on hour right get bundled back up or put on hour right get bundled back up or put on clothes if it's a nice hot sunny day get clothes if it's a nice hot sunny day get clothes if it's a nice hot sunny day get out in the sun and warm up again out in the sun and warm up again out in the sun and warm up again temperatures and conditions will vary temperatures and conditions will vary temperatures and conditions will vary for different people different locations for different people different locations for different people different locations Etc if you are not feeling great you're Etc if you are not feeling great you're Etc if you are not feeling great you're feeling a little rundown and you really feeling a little rundown and you really feeling a little rundown and you really want to do your deliberate cold exposure want to do your deliberate cold exposure want to do your deliberate cold exposure do it but then warm up really well do it but then warm up really well do it but then warm up really well afterwards maybe even drink some you afterwards maybe even drink some you afterwards maybe even drink some you know hot tea or other fluid afterwards know hot tea or other fluid afterwards know hot tea or other fluid afterwards as well and if you are not feeling good as well and if you are not feeling good as well and if you are not feeling good you're feeling malaise you're feeling you're feeling malaise you're feeling you're feeling malaise you're feeling run down despite what you read about run down despite what you read about run down despite what you read about deliberate cold exposure or cyclic deliberate cold exposure or cyclic deliberate cold exposure or cyclic hyperventilation allowing for the hyperventilation allowing for the hyperventilation allowing for the deployment of immune molecules or deployment of immune molecules or deployment of immune molecules or increasing the number of immune cells increasing the number of immune cells increasing the number of immune cells that you're making avoid anything that's that you're making avoid anything that's that you're making avoid anything that's stressful or challenging whether or not stressful or challenging whether or not stressful or challenging whether or not it's a cold challenge a heat challenge

21:00it's a cold challenge a heat challenge it's a cold challenge a heat challenge or an exercise challenge when you're or an exercise challenge when you're or an exercise challenge when you're feeling run down because under those feeling run down because under those feeling run down because under those conditions what you really want to do is conditions what you really want to do is conditions what you really want to do is slow your circulation down probably find slow your circulation down probably find slow your circulation down probably find to take little walks or something to take little walks or something to take little walks or something provided you're not doubled over in bed provided you're not doubled over in bed provided you're not doubled over in bed and you know vomiting and things like and you know vomiting and things like and you know vomiting and things like that you know a little bit of movement that you know a little bit of movement that you know a little bit of movement probably good to circulate your blood probably good to circulate your blood probably good to circulate your blood but in general the advice that you get but in general the advice that you get but in general the advice that you get to rest when you're sick and not push to rest when you're sick and not push to rest when you're sick and not push yourself that's really good advice yourself that's really good advice yourself that's really good advice because you want all of your body's because you want all of your body's because you want all of your body's resources to be devoted to getting over resources to be devoted to getting over resources to be devoted to getting over that infection and if you're interested that infection and if you're interested that infection and if you're interested in sickness and sickness Behavior and in sickness and sickness Behavior and in sickness and sickness Behavior and the sorts of behaviors that can combat the sorts of behaviors that can combat the sorts of behaviors that can combat infection check out the episode I did on infection check out the episode I did on infection check out the episode I did on the immune system we'll link to it in the immune system we'll link to it in the immune system we'll link to it in the show note captions because it talks the show note captions because it talks the show note captions because it talks about how when we have a viral or about how when we have a viral or about how when we have a viral or bacterial infection a whole set of brain bacterial infection a whole set of brain bacterial infection a whole set of brain circuits get activated that kind of circuits get activated that kind of circuits get activated that kind of encourage us to be more in the fetal encourage us to be more in the fetal encourage us to be more in the fetal position to move less to be eyes down to position to move less to be eyes down to position to move less to be eyes down to kind of you know slump down that's not a kind of you know slump down that's not a kind of you know slump down that's not a coincidence that's because of the coincidence that's because of the coincidence that's because of the activation of the so-called sickness activation of the so-called sickness activation of the so-called sickness circuits that are really designed to circuits that are really designed to circuits that are really designed to help you heal yourself so I both help you heal yourself so I both help you heal yourself so I both apologize and what do the kids say sorry

22:00apologize and what do the kids say sorry apologize and what do the kids say sorry not sorry don't apologize for the not sorry don't apologize for the not sorry don't apologize for the somewhat nuanced answer here because a somewhat nuanced answer here because a somewhat nuanced answer here because a lot of information out there says oh you lot of information out there says oh you lot of information out there says oh you know cold boosts your immune system and know cold boosts your immune system and know cold boosts your immune system and yeah that's true under certain yeah that's true under certain yeah that's true under certain conditions it can also deplete your conditions it can also deplete your conditions it can also deplete your immune system and limit your ability to immune system and limit your ability to immune system and limit your ability to fight off infections under other fight off infections under other fight off infections under other conditions and perhaps the last thing to conditions and perhaps the last thing to conditions and perhaps the last thing to say about this is that I am a big say about this is that I am a big say about this is that I am a big believer in using nasal breathing believer in using nasal breathing believer in using nasal breathing whenever you don't have to breathe whenever you don't have to breathe whenever you don't have to breathe through your mouth so if you're through your mouth so if you're through your mouth so if you're exercising hard by all means breathe exercising hard by all means breathe exercising hard by all means breathe through your mouth if you're doing through your mouth if you're doing through your mouth if you're doing martial arts and it requires that you martial arts and it requires that you martial arts and it requires that you breathe through your mouth go ahead and breathe through your mouth go ahead and breathe through your mouth go ahead and do that but if you're doing say Zone 2 do that but if you're doing say Zone 2 do that but if you're doing say Zone 2 cardio low level cardio or you're just cardio low level cardio or you're just cardio low level cardio or you're just walking along it's very clear based on a walking along it's very clear based on a walking along it's very clear based on a growing amount of data that being a growing amount of data that being a growing amount of data that being a nasal breather is better than being a nasal breather is better than being a nasal breather is better than being a mouth breather and there are a number of mouth breather and there are a number of mouth breather and there are a number of different reasons for that we've talked different reasons for that we've talked different reasons for that we've talked about on the podcast and elsewhere but about on the podcast and elsewhere but about on the podcast and elsewhere but one of the additional reasons is a main one of the additional reasons is a main one of the additional reasons is a main sight of entry for infections is through sight of entry for infections is through sight of entry for infections is through the mouth so keep that mouth shut unless the mouth so keep that mouth shut unless the mouth so keep that mouth shut unless you need to talk thank you for joining you need to talk thank you for joining you need to talk thank you for joining for the beginning of this ask anything for the beginning of this ask anything for the beginning of this ask anything episode to hear the full episode and to

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Andrew Huberman 2024 Cold Exposure Maximizing REM Sleep My Next Scientific Studi