The Truth About Cold Exposure: Debunking Weight Loss Myths - Full Transcript

00:00hey everybody uh i'm gonna introduce hey everybody uh i'm gonna introduce this video with this clip here this video with this clip here this video with this clip here uh basically the screen capture broke in uh basically the screen capture broke in uh basically the screen capture broke in the middle of video so you're not gonna the middle of video so you're not gonna the middle of video so you're not gonna be able to see me talking about things be able to see me talking about things be able to see me talking about things as i usually do as i usually do as i usually do uh the fortunate thing is because i'm uh the fortunate thing is because i'm uh the fortunate thing is because i'm like working on making sure that the like working on making sure that the like working on making sure that the podcast and the youtube videos are podcast and the youtube videos are podcast and the youtube videos are consistent so you can follow anything on consistent so you can follow anything on consistent so you can follow anything on the podcast i describe everything on the the podcast i describe everything on the the podcast i describe everything on the screen on purpose and so that you can screen on purpose and so that you can screen on purpose and so that you can follow my podcast even though you're not follow my podcast even though you're not follow my podcast even though you're not able to see the screen you're able to able to see the screen you're able to able to see the screen you're able to follow along if you're able to pull up follow along if you're able to pull up follow along if you're able to pull up the papers that i have as i'm talking the papers that i have as i'm talking the papers that i have as i'm talking about them about them about them and hopefully it doesn't matter anyway and hopefully it doesn't matter anyway and hopefully it doesn't matter anyway because it's already formatted in such a because it's already formatted in such a because it's already formatted in such a manner to be consistent for the podcast manner to be consistent for the podcast manner to be consistent for the podcast uh i don't usually watch the videos that uh i don't usually watch the videos that uh i don't usually watch the videos that i do i usually just like blow through i do i usually just like blow through i do i usually just like blow through them i just kind of go by feel i don't them i just kind of go by feel i don't them i just kind of go by feel i don't like overthink too much because i'm like overthink too much because i'm like overthink too much because i'm constantly trying to learn and i don't constantly trying to learn and i don't constantly trying to learn and i don't want to like over criticize myself want to like over criticize myself want to like over criticize myself because otherwise because if i do that because otherwise because if i do that because otherwise because if i do that i'm not going to like actually get i'm not going to like actually get i'm not going to like actually get through through through uh uh uh you know the videos um um but uh but uh but uh one thing i learned in this

01:00one thing i learned in this one thing i learned in this by watching myself by watching myself by watching myself in full screen is holy [ __ ] i need to in full screen is holy [ __ ] i need to in full screen is holy [ __ ] i need to [ __ ] clean up [ __ ] clean up [ __ ] clean up sorry excuse my language i don't think sorry excuse my language i don't think sorry excuse my language i don't think you need to clean up because i look like you need to clean up because i look like you need to clean up because i look like i'm [ __ ] i'm aging like i'm [ __ ] i'm aging like i'm [ __ ] i'm aging like um um i can be it can be dealt with but holy i can be it can be dealt with but holy i can be it can be dealt with but holy [ __ ] [ __ ] [ __ ] um um i don't get much sleep anymore you guys i don't get much sleep anymore you guys i don't get much sleep anymore you guys know i have kids and all that stuff so know i have kids and all that stuff so know i have kids and all that stuff so uh i need to work on some of this uh i need to work on some of this uh i need to work on some of this and i will but uh that's one thing i'll and i will but uh that's one thing i'll and i will but uh that's one thing i'll be working on so be working on so be working on so for yours truly for yours truly for yours truly so that i'm more beautiful for you to so that i'm more beautiful for you to so that i'm more beautiful for you to behold behold behold i vow to begin working on these things i vow to begin working on these things i vow to begin working on these things and taking resveratrol and taking resveratrol and taking resveratrol so that i can look like david sinclair so that i can look like david sinclair so that i can look like david sinclair who actually probably just had a bunch who actually probably just had a bunch who actually probably just had a bunch of plastic surgery to be honest of plastic surgery to be honest of plastic surgery to be honest all right cool so i hope you guys enjoy all right cool so i hope you guys enjoy all right cool so i hope you guys enjoy the video the video the video it's a pretty good one it's a pretty good one it's a pretty good one um um peace out peace out peace out hey everybody in this video i'm going to hey everybody in this video i'm going to hey everybody in this video i'm going to be talking about andrew huberman and be talking about andrew huberman and be talking about andrew huberman and rhonda patrick again rhonda patrick again rhonda patrick again in with respect to cold exposure

02:00in with respect to cold exposure in with respect to cold exposure everybody knows who ronnie patrick is everybody knows who ronnie patrick is everybody knows who ronnie patrick is she's the multi-time guests on the joe she's the multi-time guests on the joe she's the multi-time guests on the joe rogan experience maybe like 10 time rogan experience maybe like 10 time rogan experience maybe like 10 time guests like a lot guests like a lot guests like a lot i think she did her post talk at ucsd i think she did her post talk at ucsd i think she did her post talk at ucsd and she's just and she's just and she's just phenomenal trying to film with the right word trying to film with the right word health influencer health influencer health influencer uh to put things in neutral terms uh to put things in neutral terms uh to put things in neutral terms and uh i think she's like 400 000 and uh i think she's like 400 000 and uh i think she's like 400 000 followers on twitter and instagram it's followers on twitter and instagram it's followers on twitter and instagram it's it's huge as well and so she's massive it's huge as well and so she's massive it's huge as well and so she's massive and then we also have uh human who's a and then we also have uh human who's a and then we also have uh human who's a professor at the stanford school of professor at the stanford school of professor at the stanford school of medicine medicine medicine a phd a phd a phd researcher well-established legitimate researcher well-established legitimate researcher well-established legitimate neuroscientist neuroscientist neuroscientist and and and explosive explosive explosive health influence over the last one or health influence over the last one or health influence over the last one or two years he's gone from nothing to uh two years he's gone from nothing to uh two years he's gone from nothing to uh at the very top at the very top at the very top of the of the of the uh influencer uh influencer uh influencer health influencer pyramid

03:00health influencer pyramid health influencer pyramid um both both of them have quite um both both of them have quite um both both of them have quite exceptional exceptional exceptional backgrounds especially huberman backgrounds especially huberman backgrounds especially huberman who runs pedigree is quite quite good who runs pedigree is quite quite good who runs pedigree is quite quite good and he's an extraordinary speaker and and he's an extraordinary speaker and and he's an extraordinary speaker and order and order and order and communicator incredibly persuasive communicator incredibly persuasive communicator incredibly persuasive charismatic and likable charismatic and likable charismatic and likable uh unfortunately uh unfortunately uh unfortunately that doesn't mean he's reliable that doesn't mean he's reliable that doesn't mean he's reliable so so so i just made a tweet and i want to share i just made a tweet and i want to share i just made a tweet and i want to share this because this because this because i think this is i think this is i think this is encapsulates huberman's rise to success encapsulates huberman's rise to success encapsulates huberman's rise to success so i said so i said so i said all right all right all right to become famous to become famous to become famous as a health influencer as a health influencer as a health influencer you have to say something new you have to say something new you have to say something new the easiest way to say something new the easiest way to say something new the easiest way to say something new is to say something wrong is to say something wrong is to say something wrong correspondingly the majority of famous correspondingly the majority of famous correspondingly the majority of famous health influencers systematically say health influencers systematically say health influencers systematically say things that are wrong things that are wrong things that are wrong sadly it's how the system works sadly it's how the system works sadly it's how the system works i think this is absolutely 100 the case

04:00i think this is absolutely 100 the case i think this is absolutely 100 the case uh with with hoover man and countless uh with with hoover man and countless uh with with hoover man and countless others but it hurt in particular with others but it hurt in particular with others but it hurt in particular with huberman huberman huberman he leverages a an incredibly persuasive he leverages a an incredibly persuasive he leverages a an incredibly persuasive speaking style with a lot of scientific speaking style with a lot of scientific speaking style with a lot of scientific background to make very partial and background to make very partial and background to make very partial and incomplete and incomplete and incomplete and not comprehensive not comprehensive not comprehensive scientifically comprehensive cases scientifically comprehensive cases scientifically comprehensive cases for this or that modality for health for this or that modality for health for this or that modality for health meaning meaning meaning he only presents one side of the story he only presents one side of the story he only presents one side of the story one part of the evidence and not the one part of the evidence and not the one part of the evidence and not the part that will qualify part that will qualify part that will qualify and will suggest that whoa we should and will suggest that whoa we should and will suggest that whoa we should slow down a little bit slow down a little bit slow down a little bit but only the parts that make the but only the parts that make the but only the parts that make the particular modality or intervention seem particular modality or intervention seem particular modality or intervention seem amazing or miraculous or awesome amazing or miraculous or awesome amazing or miraculous or awesome and not the nuance or the negative side and not the nuance or the negative side and not the nuance or the negative side the downside the downside the downside and by systematically presenting and by systematically presenting and by systematically presenting modalities in this way modalities in this way modalities in this way without discussing what the downsides without discussing what the downsides without discussing what the downsides are he's risen to extraordinary fame online

05:00he's risen to extraordinary fame online he makes people excited about all these he makes people excited about all these he makes people excited about all these different modalities without telling different modalities without telling different modalities without telling them the full truth about them them the full truth about them them the full truth about them and this is what many many many this is and this is what many many many this is and this is what many many many this is probably the rule this is the algorithm probably the rule this is the algorithm probably the rule this is the algorithm this is the method this is the way this is the method this is the way this is the method this is the way to gain rapid prominence as a health to gain rapid prominence as a health to gain rapid prominence as a health influencer the other way of course i influencer the other way of course i influencer the other way of course i mean mean mean the flip side of that the flip side of that the flip side of that is to denounce the establishment and say is to denounce the establishment and say is to denounce the establishment and say the establishment is wrong about the establishment is wrong about the establishment is wrong about everything etcetera etcetera that's just everything etcetera etcetera that's just everything etcetera etcetera that's just the mirror image of the same strategy but uh to have an unnuanced but uh to have an unnuanced polarized black and white view that polarized black and white view that polarized black and white view that doesn't reflect the actual science doesn't reflect the actual science doesn't reflect the actual science it doesn't reflect the science this it doesn't reflect the science this it doesn't reflect the science this isn't politics isn't politics isn't politics this isn't religion this is science this isn't religion this is science this isn't religion this is science science means having a comprehensive science means having a comprehensive science means having a comprehensive view of all the evidence and presenting view of all the evidence and presenting view of all the evidence and presenting it it it clearly clearly clearly and honestly and hoomerman doesn't do and honestly and hoomerman doesn't do and honestly and hoomerman doesn't do that in a systematic manner that in a systematic manner that in a systematic manner he systematically avoids

06:00presenting presenting the actual evidence in the the actual evidence in the the actual evidence in the uh in a balanced manner uh in a balanced manner uh in a balanced manner okay okay okay now what am i going to be talking about now what am i going to be talking about now what am i going to be talking about with respect to huberman and rhonda with respect to huberman and rhonda with respect to huberman and rhonda patrick here i'm going to be talking patrick here i'm going to be talking patrick here i'm going to be talking about their claims about about their claims about about their claims about cold exposure cold exposure cold exposure before i show you a video of hooberman i before i show you a video of hooberman i before i show you a video of hooberman i want to summarize and you guys can watch want to summarize and you guys can watch want to summarize and you guys can watch the video watch see his words that he the video watch see his words that he the video watch see his words that he uses and then we're going to break it all and then we're going to break it all down down down so his argument so his argument so his argument is that cold exposure increases beijing is that cold exposure increases beijing is that cold exposure increases beijing brown fat by norepinephrine brown fat by norepinephrine brown fat by norepinephrine turning on different kinds of genes turning on different kinds of genes turning on different kinds of genes inside the white fat cells to turn them inside the white fat cells to turn them inside the white fat cells to turn them basic brown basic brown basic brown and this beigeness or brownness is and this beigeness or brownness is and this beigeness or brownness is driven by mitochondrial density driven by mitochondrial density driven by mitochondrial density and the more mitochondria you have in and the more mitochondria you have in and the more mitochondria you have in the fat especially a certain kind of the fat especially a certain kind of the fat especially a certain kind of mitochondria that produces a lot of heat mitochondria that produces a lot of heat mitochondria that produces a lot of heat the more beige brown they're going to be the more beige brown they're going to be the more beige brown they're going to be so these fat cells these normal white so these fat cells these normal white so these fat cells these normal white fat cells when the person is exposed to

07:00fat cells when the person is exposed to fat cells when the person is exposed to cold cold cold they turn into beiger brown fat cells they turn into beiger brown fat cells they turn into beiger brown fat cells and start and start and start producing heat producing heat producing heat instead of simply storing instead of simply storing instead of simply storing energy energy energy and by producing heat they increase the and by producing heat they increase the and by producing heat they increase the energy expenditure energy expenditure energy expenditure of the person who has them or animal as of the person who has them or animal as of the person who has them or animal as it were it were it were and by increasing the energy expenditure and by increasing the energy expenditure and by increasing the energy expenditure they make it easier they make it easier they make it easier to stay in a caloric deficit to stay in a caloric deficit to stay in a caloric deficit easier to achieve a caloric deficit a easier to achieve a caloric deficit a easier to achieve a caloric deficit a lower at a sorry at a higher caloric lower at a sorry at a higher caloric lower at a sorry at a higher caloric intake intake intake because if you have a higher because if you have a higher because if you have a higher calorie calorie calorie output or energy output output or energy output output or energy output then you need you can have a higher then you need you can have a higher then you need you can have a higher energy input energy input energy input while still remaining in a while still remaining in a while still remaining in a caloric deficit caloric deficit caloric deficit this allows people to lose weight easier this allows people to lose weight easier this allows people to lose weight easier all right all right this is total [ __ ] this is total [ __ ] this is total [ __ ] it's not supported by the evidence it's not supported by the evidence it's not supported by the evidence and here's why and here's why and here's why cold exposure is a lot like exercise

08:00cold exposure is a lot like exercise cold exposure is a lot like exercise exercise is not an effective weight loss exercise is not an effective weight loss exercise is not an effective weight loss modality modality modality it can be effective for weight it can be effective for weight it can be effective for weight maintenance maintenance maintenance weight loss maintenance weight loss maintenance weight loss maintenance there's some debate about that and there's some debate about that and there's some debate about that and that's a very interesting aspect of it that's a very interesting aspect of it that's a very interesting aspect of it but in general but in general but in general to the degrees to which most people do to the degrees to which most people do to the degrees to which most people do exercise it's not an effective weight exercise it's not an effective weight exercise it's not an effective weight loss modality in some cases it causes loss modality in some cases it causes loss modality in some cases it causes people to gain weight why why there's two mechanisms there's two mechanisms there's two mechanisms it doesn't really matter which one is it doesn't really matter which one is it doesn't really matter which one is true true true maybe part both of them are partly true maybe part both of them are partly true maybe part both of them are partly true to some degree but there's two to some degree but there's two to some degree but there's two mechanisms that mechanisms that mechanisms that underlie a basic process underlie a basic process underlie a basic process this process is compensation this process is compensation this process is compensation so these two mechanisms are an increased so these two mechanisms are an increased so these two mechanisms are an increased energy intake so when you exercise you energy intake so when you exercise you energy intake so when you exercise you get hungrier get hungrier get hungrier when you get hungrier you make up for when you get hungrier you make up for when you get hungrier you make up for the the the um um you make up for the energy output by you make up for the energy output by you make up for the energy output by putting more energy in so you eat more putting more energy in so you eat more putting more energy in so you eat more and you don't lose any weight okay you and you don't lose any weight okay you and you don't lose any weight okay you can exercise your ass off can exercise your ass off can exercise your ass off improve your body composition get more improve your body composition get more improve your body composition get more muscle lose some fat but stay roughly

09:00muscle lose some fat but stay roughly muscle lose some fat but stay roughly the same weight or even body fatness maybe even gain or even body fatness maybe even gain weight you gain muscle you just maintain weight you gain muscle you just maintain weight you gain muscle you just maintain fat because your body's trying to fight fat because your body's trying to fight fat because your body's trying to fight to maintain fat that happens to people okay the other mechanism underlying this the other mechanism underlying this the other mechanism underlying this compensatory effect is that you reduce compensatory effect is that you reduce compensatory effect is that you reduce your energy and expenditure during your your energy and expenditure during your your energy and expenditure during your periods when you're not exercising so periods when you're not exercising so periods when you're not exercising so you might rest more you might rest more you might rest more you might be a little bit more sluggish you might be a little bit more sluggish you might be a little bit more sluggish i know that whenever i'm training hard i know that whenever i'm training hard i know that whenever i'm training hard man i can get blasted during the day man i can get blasted during the day man i can get blasted during the day like i just i feel like a truck hit me i like i just i feel like a truck hit me i like i just i feel like a truck hit me i don't want to move and that might be one of the reasons why and that might be one of the reasons why okay so those are the two mechanisms okay so those are the two mechanisms okay so those are the two mechanisms more recently the second mechanism of more recently the second mechanism of more recently the second mechanism of down regulating energy expenditure down regulating energy expenditure down regulating energy expenditure outside of the exercise period outside of the exercise period outside of the exercise period has been really put forward and argued has been really put forward and argued has been really put forward and argued for by herman poncer duke for by herman poncer duke for by herman poncer duke but whatever but whatever but whatever the mechanism it is

10:00the mechanism it is the mechanism it is exercise for these reasons is not exercise for these reasons is not exercise for these reasons is not effective so even though you would effective so even though you would effective so even though you would expect to make it easier to maintain a expect to make it easier to maintain a expect to make it easier to maintain a caloric deficit caloric deficit if you increase your energy expenditure if you increase your energy expenditure if you increase your energy expenditure it actually doesn't get any easier at it actually doesn't get any easier at it actually doesn't get any easier at all because you just have a much all because you just have a much all because you just have a much stronger drive stronger drive stronger drive to eat and not to move to eat and not to move to eat and not to move outside of exercise period outside of exercise period outside of exercise period so so you're going to end up expending the you're going to end up expending the you're going to end up expending the same amount of willpower or effort same amount of willpower or effort same amount of willpower or effort to maintain a caloric deficit but you've to maintain a caloric deficit but you've to maintain a caloric deficit but you've just added exercise into the mix that just added exercise into the mix that just added exercise into the mix that doesn't mean you shouldn't exercise doesn't mean you shouldn't exercise doesn't mean you shouldn't exercise exercise helps with inflammation exercise helps with inflammation exercise helps with inflammation it improves metabolic function improves it improves metabolic function improves it improves metabolic function improves body composition function in the long body composition function in the long body composition function in the long term there's all sorts of benefits to term there's all sorts of benefits to term there's all sorts of benefits to exercise exercise exercise but the main benefit to exercise is not but the main benefit to exercise is not but the main benefit to exercise is not weight loss and weight loss is probably weight loss and weight loss is probably weight loss and weight loss is probably not even one of the minor benefits not even one of the minor benefits not even one of the minor benefits weight loss is basically weight loss is basically weight loss is basically exercise doesn't impact weight loss very exercise doesn't impact weight loss very exercise doesn't impact weight loss very much much much diet does so as they say diet does so as they say diet does so as they say as the bros say and the bros are correct as the bros say and the bros are correct as the bros say and the bros are correct about this

11:00about this about this abs are made abs are made abs are made in the kitchen in the kitchen in the kitchen okay okay so the same situation applies to the same situation applies to cold exposure cold exposure all right all right what i've just said just replace what i've just said just replace what i've just said just replace exercise cold exposure you get exercise cold exposure you get exercise cold exposure you get compensatory mechanisms compensatory mechanisms compensatory mechanisms increased energy intake and or increased energy intake and or increased energy intake and or decreased non-exercised energy decreased non-exercised energy decreased non-exercised energy expenditure expenditure expenditure or in this case non-coal exposure energy or in this case non-coal exposure energy or in this case non-coal exposure energy expenditure expenditure okay okay that's why hoover man's wrong and here's that's why hoover man's wrong and here's that's why hoover man's wrong and here's the thing huberman knows a lot the thing huberman knows a lot the thing huberman knows a lot he knows an extraordinary amount of he knows an extraordinary amount of he knows an extraordinary amount of information he knows this stuff he knows information he knows this stuff he knows information he knows this stuff he knows what i'm telling you but he doesn't what i'm telling you but he doesn't what i'm telling you but he doesn't present it to you present it to you present it to you because what he also knows because what he also knows because what he also knows as a very intelligent man as a very intelligent man as a very intelligent man is that if he presents this information is that if he presents this information is that if he presents this information he's going to be less popular than if he he's going to be less popular than if he he's going to be less popular than if he doesn't he doesn't present the truth on doesn't he doesn't present the truth on doesn't he doesn't present the truth on purpose

12:00let's go look at some of his statements let's go look at some of his statements and look at some of rhonda's statements and look at some of rhonda's statements and look at some of rhonda's statements see how they're wrong then we're going see how they're wrong then we're going see how they're wrong then we're going to go through the literature and show to go through the literature and show to go through the literature and show what i just explained what i just explained what i just explained we're going to show that it we're going to show that it we're going to show that it that that's what the evidence says that that's what the evidence says that that's what the evidence says that compensatory mechanisms override that compensatory mechanisms override that compensatory mechanisms override the energy expenditure the energy expenditure the energy expenditure increase increase increase we show thereby we show thereby we show thereby that that that huberman and patrick are both pushing huberman and patrick are both pushing huberman and patrick are both pushing [ __ ] [ __ ] let's get to it let's get to it let's get to it here is hooverings video using deliberate cold exposure for using deliberate cold exposure for health and performance superman lab health and performance superman lab health and performance superman lab podcast number 66 who's uploaded what uh it doesn't have who's uploaded what uh it doesn't have the date here does it the date here does it the date here does it i can't find it i can't find it i can't find it it's gonna be the date here wow i think it was uploaded early this month

13:00in any case in any case i'm at the time stamp one hour and 18 i'm at the time stamp one hour and 18 i'm at the time stamp one hour and 18 minutes minutes minutes and we'll be starting from that point at and we'll be starting from that point at and we'll be starting from that point at one hour 18 minutes one hour 18 minutes one hour 18 minutes out of this clip on youtube out of this clip on youtube out of this clip on youtube let us begin deliberate cold exposure deliberate cold exposure converts converts converts one particular kind of fat cell the one particular kind of fat cell the one particular kind of fat cell the white fat cell which is a white fat cell which is a white fat cell which is a very low metabolic output cell it's very low metabolic output cell it's very low metabolic output cell it's basically a storage site for energy in basically a storage site for energy in basically a storage site for energy in the body fat cells the body fat cells the body fat cells to a different type of fat cell which is to a different type of fat cell which is to a different type of fat cell which is the beige fat cell called beige because the beige fat cell called beige because the beige fat cell called beige because it's actually beige or slightly brown it's actually beige or slightly brown it's actually beige or slightly brown under the microscope or even to brown under the microscope or even to brown under the microscope or even to brown fat cells which are very dark under the fat cells which are very dark under the fat 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 and are very metabolically and are very metabolically and are very metabolically and thermogenically active thermogenically active thermogenically active in other words white fat doesn't burn in other words white fat doesn't burn in other words white fat doesn't burn many calories it's basically a storage many calories it's basically a storage many calories it's basically a storage site it's a bank account for energy it's

14:00site it's a bank account for energy it's site it's a bank account for energy it's filled with filled with 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 into a caloric deficit into a caloric deficit beige fat and brown fat acts as sort of beige fat and brown fat acts as sort of beige fat and brown fat acts as sort of a a a furnace or the sort of fat that you furnace or the sort of fat that you furnace or the sort of fat that you would find in a candle would find in a candle would find in a candle a fuel that can increase core body a 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 and helps burn white fat and helps burn white fat does that only in the context of a does that only in the context of a does that only in the context of a caloric deficit caloric deficit but it can actually help create that but it can actually help create that but it can actually help create that caloric deficit having more beige fat caloric deficit having more beige fat caloric deficit having more beige fat and brown fat and brown fat and brown fat can increase your overall can increase your overall can increase your overall he said he said he said and brown fat can help create that and brown fat can help create that and brown fat can help create that caloric deficit caloric deficit as i've just shown as i've just shown as i've just shown it can't it can't it can't why because there are compensatory why because there are compensatory why because there are compensatory mechanisms mechanisms mechanisms in the body that detect this process going on

15:00this process going on and fully compensate for it by and fully compensate for it by and fully compensate for it by increasing eating drive increasing eating drive increasing eating drive and non-exercise and non-exercise and non-exercise energy expenditure energy expenditure decreasing the latter decreasing the latter decreasing the latter such that such that such that creating the calorie deficit is just as creating the calorie deficit is just as creating the calorie deficit is just as hard as it would have been without the hard as it would have been without the hard as it would have been without the cold exposure cold exposure okay okay so he's just so he's just so he's just freaking freaking freaking wrong wrong wrong he's freaking he's freaking he's freaking wrong wrong let's keep going we're all core metabolism in other words we're all core metabolism in other words the number of calories that you burn per the number of calories that you burn per the number of calories that you burn per day and therefore the number of calories day and therefore the number of calories day and therefore the number of calories that you need to either maintain or to that you need to either maintain or to that you need to either maintain or to lose weight lose weight lose weight the simple translation of this is that the simple translation of this is that the simple translation of this is that getting in okay getting in okay getting in okay so that's it so that's it so that's it let us now look at the literature let us now look at the literature let us now look at the literature actually let's look at rhonda's stuff actually let's look at rhonda's stuff actually let's look at rhonda's stuff first first first she's going to make the same claim then she's going to make the same claim then she's going to make the same claim then we're going to look at the literature we're going to look at the literature we're going to look at the literature showing each of these people are wrong

16:00showing each of these people are wrong showing each of these people are wrong it says it says it says the activation and this is at the the activation and this is at the the activation and this is at the metabolic health portion at the bottom metabolic health portion at the bottom metabolic health portion at the bottom of the screen or the middle of the of the screen or the middle of the of the screen or the middle of the screen now i've highlighted it screen now i've highlighted it screen now i've highlighted it metabolic health under cold exposure metabolic health under cold exposure metabolic health under cold exposure therapy so it's famine fitness dot com therapy so it's famine fitness dot com therapy so it's famine fitness dot com slash topic slash cold dash exposure slash topic slash cold dash exposure slash topic slash cold dash exposure dash therapy dash therapy dash therapy metabolic health is the section metabolic health is the section metabolic health is the section and the sentence starts out the and the sentence starts out the and the sentence starts out the activation of non-shivering activation of non-shivering activation of non-shivering thermogenesis in people with obesity or thermogenesis in people with obesity or thermogenesis in people with obesity or type 2 diabetes may be an effective type 2 diabetes may be an effective type 2 diabetes may be an effective therapeutic strategy to aid in weight therapeutic strategy to aid in weight therapeutic strategy to aid in weight loss and improve metabolic health people with higher percent body fat people with higher percent body fat typically have less brown fat however typically have less brown fat however typically have less brown fat however cold exposure increases brown fat volume cold exposure increases brown fat volume cold exposure increases brown fat volume and activity in people with high body and activity in people with high body and activity in people with high body fat fat fat so so she's saying she's implying that the she's saying she's implying that the she's saying she's implying that the activation of this thermogenetic process activation of this thermogenetic process activation of this thermogenetic process in people again people with obesity or in people again people with obesity or in people again people with obesity or type 2 diabetes may be an effective type 2 diabetes may be an effective therapeutic strategy therapeutic strategy therapeutic strategy strategy to aid in weight loss

17:00strategy to aid in weight loss strategy to aid in weight loss it is not an effective therapeutic it is not an effective therapeutic it is not an effective therapeutic strategy to aid in weight loss it is not strategy to aid in weight loss it is not strategy to aid in weight loss it is not such a strategy such a strategy such a strategy this is [ __ ] this is [ __ ] this is [ __ ] this is this is this is freaking [ __ ] and i'm censoring freaking [ __ ] and i'm censoring freaking [ __ ] and i'm censoring myself there i'm so close to saying myself there i'm so close to saying myself there i'm so close to saying another word this is another word this is another word this is total [ __ ] total [ __ ] total [ __ ] it is not it is not it is not it is not it is not okay okay let's look at what the actual evidence let's look at what the actual evidence let's look at what the actual evidence says all right we had it a moment ago right we had it a moment ago ah yes it's right here ah yes it's right here ah yes it's right here here is what the animal evidence says here is what the animal evidence says here is what the animal evidence says collectively studies employing animal collectively studies employing animal collectively studies employing animal models rodents and pigs report increases models rodents and pigs report increases models rodents and pigs report increases in energy intake

18:00in energy intake in energy intake increases in energy intake that is food increases in energy intake that is food increases in energy intake that is food consumption increases in energy intake consumption increases in energy intake consumption increases in energy intake to match the metabolic demands of coal to match the metabolic demands of coal to match the metabolic demands of coal exposure exposure exposure an increase that seems to be associated an increase that seems to be associated an increase that seems to be associated to the magnitude of the cold stimulus to the magnitude of the cold stimulus to the magnitude of the cold stimulus that suggests by re-analysis available that suggests by re-analysis available that suggests by re-analysis available studies there is an increase there is an increase in energy intake to match in energy intake to match in energy intake to match the metabolic demands of calorie the metabolic demands of calorie the metabolic demands of calorie of cold of cold of cold exposure it says this increase in energy intake it says this increase in energy intake ranged from 15 percent at six degrees ranged from 15 percent at six degrees ranged from 15 percent at six degrees celsius to a hundred and seventy percent celsius to a hundred and seventy percent celsius to a hundred and seventy percent increase in energy intake increase in energy intake increase in energy intake at twenty three negative negative twenty at twenty three negative negative twenty at twenty three negative negative twenty three celsius like well below freezing which on average resulted in a seventy which on average resulted in a seventy seven percent increase in energy intake seven percent increase in energy intake seven percent increase in energy intake if you look up all the studies together if you look up all the studies together if you look up all the studies together you summate them

19:00you summate them you summate them now it says whether or not now it says whether or not now it says whether or not and by the way and by the way and by the way it takes a rick it takes a rick it takes a rick according to this according to this according to this particular paper and it's called it's called humans in the cold it's called humans in the cold regulating energy balance regulating energy balance regulating energy balance in obesity reviews by kurt mckinnis in obesity reviews by kurt mckinnis in obesity reviews by kurt mckinnis francois hemann and eric doucet francois hemann and eric doucet francois hemann and eric doucet published in december 21st 2019 this paper paper also shows earlier and we can't go also shows earlier and we can't go also shows earlier and we can't go through all the text through all the text through all the text here in this video it's just too here in this video it's just too here in this video it's just too technical but it shows earlier that you technical but it shows earlier that you technical but it shows earlier that you have to get to a really really low have to get to a really really low have to get to a really really low temperature below freezing temperature below freezing temperature below freezing for for for calorie intake not to match the calorie intake not to match the calorie intake not to match the metabolic demands metabolic demands metabolic demands of cold exposure like a really low temperature like a really low temperature for a long time to such a degree

20:00for a long time to such a degree for a long time to such a degree that the animals are so cold and that the animals are so cold and that the animals are so cold and shivering so hard they can't possibly shivering so hard they can't possibly shivering so hard they can't possibly match they can't possibly match they can't possibly match those metabolic demands by increasing those metabolic demands by increasing those metabolic demands by increasing their food take enough their food take enough their food take enough and one of the differences between and one of the differences between and one of the differences between rodents and humans is that drones can do rodents and humans is that drones can do rodents and humans is that drones can do that to a hundred percent of their that to a hundred percent of their that to a hundred percent of their maximum maximum maximum oxygen oxygen oxygen uh like capacity like their maximum uh like capacity like their maximum uh like capacity like their maximum ability to use oxygen humans can only do ability to use oxygen humans can only do ability to use oxygen humans can only do up to forty percent up to forty percent up to forty percent in chronic cold acclimation studies humans humans don't lose weight don't lose weight don't lose weight we're going to end the paragraph we're going to end the paragraph we're going to end the paragraph um um given that the weighted average revealed given that the weighted average revealed given that the weighted average revealed no changes in weight during the trials no changes in weight during the trials no changes in weight during the trials it could be assumed that energy intake it could be assumed that energy intake it could be assumed that energy intake increased to match the cold induced increased to match the cold induced increased to match the cold induced increase thermogenesis however it is increase thermogenesis however it is increase thermogenesis however it is also possible that the individuals also possible that the individuals also possible that the individuals decrease free free free living energy

21:00decrease free free free living energy decrease free free free living energy expenditure as seen in animals as i've expenditure as seen in animals as i've expenditure as seen in animals as i've just mentioned just mentioned just mentioned uh in section five we're going to have uh in section five we're going to have uh in section five we're going to have something called cold exposure add something called cold exposure add something called cold exposure add libidum energy intake and appetite libidum energy intake and appetite libidum energy intake and appetite it says it says today only two studies have directly today only two studies have directly today only two studies have directly examined the effects of acute examined the effects of acute examined the effects of acute cold sorry cold exposure on adelaide cold sorry cold exposure on adelaide cold sorry cold exposure on adelaide energy intake energy intake energy intake and we're not going to go through all and we're not going to go through all and we're not going to go through all the details of these because it's just the details of these because it's just the details of these because it's just going to take too long going to take too long going to take too long um although not significant a clear trend although not significant a clear trend to denoting an increasing hunger of 29 to denoting an increasing hunger of 29 to denoting an increasing hunger of 29 fallen cold exposure was observed fallen cold exposure was observed fallen cold exposure was observed compared with the control condition uh and then another one they saw an uh and then another one they saw an energy intake increase of 900 kilojoules energy intake increase of 900 kilojoules energy intake increase of 900 kilojoules when individuals were exposed to 16 when individuals were exposed to 16 when individuals were exposed to 16 degrees celsius compared to degrees celsius compared to degrees celsius compared to the average increase in energy the average increase in energy the average increase in energy expenditure of 500 degrees kill 500 expenditure of 500 degrees kill 500 expenditure of 500 degrees kill 500 kilojoules meaning kilojoules meaning kilojoules meaning the energy intake increased by 900 the energy intake increased by 900 the energy intake increased by 900 kilojoules kilojoules kilojoules why is the energy expenditure only why is the energy expenditure only why is the energy expenditure only increased by 500 so actually ended up

22:00increased by 500 so actually ended up increased by 500 so actually ended up taking in more energy than they expended taking in more energy than they expended taking in more energy than they expended through their uh through their uh through their uh their cold exposure similarly uh in the langeville study similarly uh in the langeville study energy intake increased by magnitude of energy intake increased by magnitude of energy intake increased by magnitude of 138 kilojoules compared with 48 138 kilojoules compared with 48 138 kilojoules compared with 48 kilojoules in energy expenditure so kilojoules in energy expenditure so kilojoules in energy expenditure so again more energy intake increase again more energy intake increase again more energy intake increase these results seem to suggest that acute cold exposure increases energy intake by cold exposure increases energy intake by much larger magnitude than energy much larger magnitude than energy much larger magnitude than energy expenditure these results suggest that these results suggest that cold cold exposure is or exogenic that is to say exposure is or exogenic that is to say exposure is or exogenic that is to say it induces eating behavior it induces eating behavior it induces eating behavior anorexigenic would be induces like anorexigenic would be induces like anorexigenic would be induces like anorexia or oxygenated means it induces anorexia or oxygenated means it induces anorexia or oxygenated means it induces like wanting to eat like wanting to eat like wanting to eat and it says although these results are and it says although these results are and it says although these results are partial best we don't have enough partial best we don't have enough partial best we don't have enough evidence okay so what what the conclusion says at the so what what the conclusion says at the so what what the conclusion says at the end of this review end of this review end of this review is very clear

23:00is very clear is very clear it says sorry it's the end of the abstract says sorry it's the end of the abstract says although more studies although more studies although more studies you know we can just reread this chronic cold exposure chronic cold exposure studies have been shown to produce studies have been shown to produce studies have been shown to produce minimal changes in body weight with an minimal changes in body weight with an minimal changes in body weight with an average of compensation of 16 26 meaning average of compensation of 16 26 meaning average of compensation of 16 26 meaning more compensation than the energy expenditure so actually than the energy expenditure so actually increasing increasing increasing uh uh your body weight your body weight your body weight from coal exposure although more studies from coal exposure although more studies from coal exposure although more studies are required to investigate how cold are required to investigate how cold are required to investigate how cold cold impacts energy intake in humans cold impacts energy intake in humans cold impacts energy intake in humans results presented in this review weren't results presented in this review weren't results presented in this review weren't cautioned before presenting or cautioned before presenting or cautioned before presenting or considering cold exposure as a potential considering cold exposure as a potential considering cold exposure as a potential adjunct weight loss therapies guess adjunct weight loss therapies guess adjunct weight loss therapies guess who's not being cautious who's not being cautious who's not being cautious certainly not rhonda patrick or huberman certainly not rhonda patrick or huberman certainly not rhonda patrick or huberman and here's one reason why they should be and here's one reason why they should be and here's one reason why they should be cautious cautious cautious here's one reason why so in the bbc this here's one reason why so in the bbc this here's one reason why so in the bbc this was reported 11 hours ago this woman

24:00was reported 11 hours ago this woman was reported 11 hours ago this woman died from cold water therapy died from cold water therapy died from cold water therapy in this place called derbyshire sounds in this place called derbyshire sounds in this place called derbyshire sounds like a hobbit place but it's in the uk like a hobbit place but it's in the uk like a hobbit place but it's in the uk they call they call they call anyway i don't have more jokes this anyway i don't have more jokes this anyway i don't have more jokes this person died so person died so person died so she's a 39 year old woman she's a 39 year old woman she's a 39 year old woman she's a 39 year old woman she died as a she's a 39 year old woman she died as a she's a 39 year old woman she died as a result of reporting immersing herself result of reporting immersing herself result of reporting immersing herself into the river into the river into the river as part of a cold water therapy session um there's this there's this there's this guy named kevin o'neill guy named kevin o'neill guy named kevin o'neill of of of breathalution who who took her there who who took her there influenced by similar ideas as the ones influenced by similar ideas as the ones influenced by similar ideas as the ones i'm talking about here these this intervention is not without these this intervention is not without risks risks risks you can die you can die you can die from too much cold exposure from too much cold exposure from too much cold exposure if you do it wrong if you do it wrong if you do it wrong and this is a guy who had a company and this is a guy who had a company and this is a guy who had a company he had experience he had experience he had experience and she died

25:00and she died and she died so this is not an intervention that's so this is not an intervention that's so this is not an intervention that's not without risks not without risks not without risks so we should know exactly what the so we should know exactly what the so we should know exactly what the benefits are benefits are benefits are and if we over hype the benefits which and if we over hype the benefits which and if we over hype the benefits which is what huberman is doing in order to is what huberman is doing in order to is what huberman is doing in order to get more followers and make more money and what rhonda patrick is doing in and what rhonda patrick is doing in order to get more followers make more order to get more followers make more order to get more followers make more money then people can die without actually then people can die without actually getting the benefits that are being getting the benefits that are being getting the benefits that are being promised to them whenever we recommend an intervention whenever we recommend an intervention or make a recommendation online or make a recommendation online or make a recommendation online we should have a relatively clear idea we should have a relatively clear idea we should have a relatively clear idea of what the risks and benefits are or or we should be transparent we should be transparent we should be transparent about our lack of knowledge about the about our lack of knowledge about the about our lack of knowledge about the risks and benefits are and if we're not and if we're not we're not being responsible science we're not being responsible science we're not being responsible science communicators or being irresponsible and we can harm people as a result

26:00and we can harm people as a result which is what this person is kevin which is what this person is kevin which is what this person is kevin o'neill o'neill o'neill unfortunate name kevin unfortunate name kevin unfortunate name kevin it's another kevin it's another kevin it's another kevin as kevin o'neill did he harmed this as kevin o'neill did he harmed this as kevin o'neill did he harmed this woman and the people who influenced him harmed and the people who influenced him harmed this woman we need to know what the real benefits we need to know what the real benefits are are are and the real potential for harm and the real potential for harm and the real potential for harm in order to make a recommendation that's in order to make a recommendation that's in order to make a recommendation that's likely to have more benefit likely to have more benefit likely to have more benefit than harm than harm than harm and ron patrick and hubrin are not doing and ron patrick and hubrin are not doing and ron patrick and hubrin are not doing this they're not concerned with this this they're not concerned with this this they're not concerned with this they're concerned with their clout they're concerned with their clout they're concerned with their clout now everybody you know look if you're on now everybody you know look if you're on now everybody you know look if you're on social media social media social media and if you have like more than like 10 and if you have like more than like 10 and if you have like more than like 10 followers followers followers and you're on and you're on and you're on you're making tweets you're making you're making tweets you're making you're making tweets you're making videos and stuff you're concerned with videos and stuff you're concerned with videos and stuff you're concerned with cloud you want more people to watch your cloud you want more people to watch your cloud you want more people to watch your stuff stuff stuff you want more people to pay attention to you want more people to pay attention to you want more people to pay attention to you

27:00that's how the system is driven that's how the system is driven most people who are on most people who are on most people who are on you know we want we want people to hear you know we want we want people to hear you know we want we want people to hear us there's nothing wrong with that there's nothing wrong with that but we have to have ethics but we have to have ethics but we have to have ethics and the biggest health influencers in and the biggest health influencers in and the biggest health influencers in this space are driven in unethical manners they're driven in a way that doesn't prioritize ethics doesn't prioritize ethics it sets it to the side it sets it to the side it sets it to the side he's not concerned about these kinds of he's not concerned about these kinds of he's not concerned about these kinds of questions so take that away take that away take that away hope you take that away from what i've hope you take that away from what i've hope you take that away from what i've just talked about or take away whatever just talked about or take away whatever just talked about or take away whatever message you want just learn maybe about message you want just learn maybe about message you want just learn maybe about cold exposure and how you don't need to cold exposure and how you don't need to cold exposure and how you don't need to do it to lose weight now it's just going do it to lose weight now it's just going do it to lose weight now it's just going to waste your time if that's your goal and then check out my uh and then check out my uh youtube youtube youtube kevin bass k bass philadelphia my kevin bass k bass philadelphia my kevin bass k bass philadelphia my instagram twitter tick tock patreon at

28:00instagram twitter tick tock patreon at instagram twitter tick tock patreon at cabin basket evi nbass check out my website thedietwards.com check out my website thedietwards.com you can support me wars.com forward you can support me wars.com forward you can support me wars.com forward slash support me slash support me slash support me you can also like click and subscribe like click and subscribe click click like click click like click click like subscribe comment let me know how i'm subscribe comment let me know how i'm subscribe comment let me know how i'm doing let me know how you think i'm doing let me know how you think i'm doing let me know how you think i'm doing what i could do better i take all doing what i could do better i take all doing what i could do better i take all your feedback very seriously and i your feedback very seriously and i your feedback very seriously and i continue making continue making continue making improvements improvements improvements so that is super helpful so that is super helpful so that is super helpful and share it share it go to apple podcasts and write a review go to apple podcasts and write a review go to apple podcasts and write a review please please please that would be super appreciated like one that would be super appreciated like one that would be super appreciated like one of the number one things they need you of the number one things they need you of the number one things they need you to do apple podcast write a review and to do apple podcast write a review and to do apple podcast write a review and also you can rate it on itu on spotify also you can rate it on itu on spotify also you can rate it on itu on spotify if you're on spotify if you're on spotify if you're on spotify that would also be super helpful as well that would also be super helpful as well that would also be super helpful as well um yeah check out my podcast at the

Cold exposure does not help weight loss debunking Andrew Huberman and Rhonda Pat