Cold Water Immersion (CWI) is a more accessible form of cold therapy compared to Whole Body Cryotherapy (WBC), offering potential benefits like improved mood, treatment for depression, and activation of brown adipose tissue for metabolic health.
The data surrounding cold therapy are heterogeneous, limiting the reliability of meta-analyses, and more research is needed to understand its potential downsides, impact on exercise, geoprotective benefits, and establish an effective protocol.
Deep dives
Types of cold therapies - Cold Water Immersion and Whole Body Cryotherapy
In this AMA episode, the main focus is on discussing cold therapy and its various forms. The two most common types of cold therapies discussed are Cold Water Immersion (CWI) and Whole Body Cryotherapy (WBC). CWI involves immersing the body in cold water, typically ranging from 32 to 60 degrees Fahrenheit, for durations of 2 to 30 minutes. WBC, on the other hand, involves standing in a tube that blasts liquid nitrogen, resulting in temperatures as low as minus 160 to minus 260 degrees Fahrenheit. Both these therapies have potential benefits and drawbacks, and the episode explores their impact on the body.
Benefits and accessibility of Cold Water Immersion
The podcast delves into the benefits of Cold Water Immersion (CWI) and its higher accessibility compared to Whole Body Cryotherapy (WBC). CWI has received more attention due to its simplicity and accessibility, as it only requires a tub filled with cold water. Many individuals have found benefits from CWI, and it has been extensively researched. The episode highlights how CWI can be used to address a range of topics, including improving mood, treating depression, and activating brown adipose tissue for metabolic health. Additionally, the episode acknowledges that cold plunge devices, a more affordable option than WBC chambers, can offer similar benefits.
Limitations and uncertainties surrounding cold therapy
While the podcast presents numerous benefits of cold therapy, it also acknowledges the limitations and uncertainties surrounding the subject. The host emphasizes that conclusions drawn from studies on cold therapy rely on heterogeneous data, which can limit the overall reliability of meta-analyses. Furthermore, there is still much to learn about cold therapy, including its potential downsides, its impact on exercise in the cold, and the extent of its geoprotective benefits. The episode also touches on the lack of consensus regarding an effective cold therapy protocol, underscoring the need for further research in this area.
In this “Ask Me Anything” (AMA) episode, Peter delves deep into the data surrounding different forms of cold therapy, including cold water immersion, cryotherapy, and cold showers, aiming to unveil the potential benefits and drawbacks associated with cold therapy. He dissects the studies examining the effects of cold therapy on delayed onset muscle soreness (DOMS), activation of brown adipose tissue, and its potential impact on mood and as a therapeutic approach for depression. Furthermore, Peter discusses the potential negative impact cold therapy may have on muscular hypertrophy and offers his perspective on the extent to which the data support the notion of cold therapy providing longevity benefits. Finally, he also discusses the existing consensus, or lack thereof, regarding the optimal structure of an effective cold therapy protocol.
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We discuss:
Overview of discussion on cold therapy (and a Formula 1 tangent) [1:45];
The most common cold exposure therapies [5:45];
Potential benefits of cold water immersion: a look at the data [9:30];
Comparing the effects of cold water immersion with whole-body cryotherapy [18:30];
The potential impact of cold exposure on mood and as a treatment for depression [20:45];
How do cold showers compare to cold water immersion? [28:15];
Cold exposure and the activation of brown adipose tissue (BAT) [34:15];
Things that clearly impact brain health: smoking, alcohol, sleep, head injuries, blood pressure, and more [34:15];
Exercising in cold temperatures: impact on exercise performance [38:30];
Potential downsides of cold therapy and its impact on hypertrophy, strength, and recovery [44:45];
Are the blunting effects of cold on hypertrophy due to the effects on inflammation? [50:45];
Does cold exposure offer any potential geroprotective benefits? [53:15];
Cold therapy protocols for delayed onset muscle soreness (DOMS) [56:30];
Summarizing the data and takeaways from Peter [1:01:00]; and