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Deliberate cold exposure can be used to build mental resilience and toughness. By setting specific goals, such as counting the number of 'walls' you overcome in the cold, you can gradually increase your tolerance and stay in the uncomfortable environment for longer periods of time. The key is to recognize and push through the resistance you feel and gradually challenge yourself more over time. This protocol helps develop the ability to remain calm and maintain mental clarity in stressful situations in real life.
When practicing deliberate cold exposure, it is important to choose a temperature that is uncomfortably cold but safe to stay in. This could be achieved through cold water immersion or cold showers. The duration of exposure can either be gradually increased over time or determined by the number of 'walls' you overcome in the cold. By varying the temperature and duration, you can continue to challenge yourself and build mental toughness and resilience.
Deliberate cold exposure stimulates the release of norepinephrine and epinephrine, which can lead to improved mental performance, alertness, and mood. It can also increase metabolism, convert white fat cells to brown fat cells, and reduce inflammation. Cold water immersion up to the neck, including the palms of the hands and soles of the feet, is considered the most effective form of deliberate cold exposure. Cold showers and exposure to cold environments can be effective alternatives if cold water immersion is not accessible.
Your mental state during deliberate cold exposure can vary. Some people find it helpful to calm themselves and remain mentally still, while others prefer to lean into the challenge and push through the discomfort. The optimal approach may depend on personal preferences and the specific context. The goal is to gradually increase resilience and tolerance to the cold by recognizing and overcoming mental and physical barriers.
Deliberate cold exposure has numerous benefits on physical and mental well-being. When exposed to cold water, there is a universal physiological response of breath shortening and a decrease in cognitive function. However, engaging in cognitive activities while experiencing cold can help maintain clarity of mind. In addition, deliberate cold exposure can train the pre frontal cortex to remain engaged even in stressful situations. Cold exposure also increases dopamine release, leading to improved mood and focus. It can also convert white fat cells to brown fat cells, increasing metabolism. To maximize the benefits of deliberate cold exposure, it is important to end with cold and potentially induce shivering.
Timing of cold exposure is crucial for optimal results. For individuals primarily focusing on strength and hypertrophy, it is recommended to avoid cold water immersion for four hours after training. However, for endurance or high-intensity training, immediate cold exposure after workouts can greatly enhance recovery by reducing muscle soreness, increasing perceived recovery, and improving muscular power performance. Shorter duration cold exposure sessions, such as cold showers, can also be effective in stimulating these benefits, especially when performed multiple times a week.
Deliberate cold exposure can enhance recovery by reducing inflammation in muscles and connective tissues. Cold exposure has been shown to decrease inflammatory cytokines and increase anti-inflammatory cytokines. Taking a cold shower or immersing in cold water after training, particularly for individuals experiencing delayed onset muscle soreness, can aid in reducing inflammation and promoting quicker recovery.
Cold exposure can improve physical performance by increasing metabolic rate and enhancing endurance. The release of noradrenaline and dopamine during cold exposure stimulates brown fat thermogenesis, leading to increased metabolism. Cold exposure after endurance training or high-intensity exercise has been shown to improve recovery, muscle soreness, and perceived recovery. For individuals seeking to optimize physical performance, ending with cold exposure and potentially inducing shivering can enhance the benefits of cold exposure.
Cooling the glabrous skin surfaces, such as the palms, soles of the feet, and upper portion of the face, can significantly improve exercise performance. In a study conducted by Dr. Craig Heller, subjects walking on inclined treadmills while cooling their glabrous skin surfaces were able to sustain the exercise for a longer duration compared to those receiving traditional cooling methods. The return to baseline temperature was also faster in the glabrous skin cooling group. This highlights the potential of cooling these specific areas to enhance endurance during physical activities.
Utilizing palmer cooling, which involves holding a cool object against the palms of the hands, can lead to significant improvements in strength training volume. Studies conducted by Dr. Heller demonstrated that incorporating palmer cooling during rest periods between sets of exercises allowed subjects to perform more reps over a longer duration. This increased volume led to improved strength and endurance gains, with the effects being particularly noticeable when individuals reached performance plateaus. Proper palmer cooling can also help reduce delayed onset muscle soreness and improve overall muscular performance.
I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.
For the full show notes, visit hubermanlab.com.
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
https://www.livemomentous.com/huberman
(00:00:00) Deliberate Cold Exposure, Health Warning
(00:04:23) Tool: Moderate Exercise & Cognitive Work
(00:11:04) Sponsors: AG1, LMNT
(00:15:37) Circadian Rhythm & Body Temperature
(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin
(00:25:26) Mental Effects of Cold Exposure
(00:29:02) Physical Effects of Cold Exposure
(00:30:11) How Cold Should the Temperature Be?
(00:34:53) Cold Showers vs. Cold Water Immersion
(00:38:27) Protocols for Cold Exposure
(00:50:57) Optimal Mindset(s) During Cold Exposure
(00:55:26) Tool: Using Movement During Cold Exposure
(00:57:51) Optimal Frequency of Cold Exposure
(01:00:22) Cold Exposure for Dopamine, Mood & Focus
(01:12:55) Cold Exposure & Metabolism, Brown Fat
(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure
(01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering
(01:34:15) Norepinephrine & Fat Cells
(01:36:22) Cold, Physical Performance, Inflammation
(01:47:36) Hyperthermia & Glabrous Skin Cooling
(01:53:27) Tool: Palmar Cooling & Endurance
(02:03:18) Cold Exposure to Groin, Increasing Testosterone
(02:07:50) Tool: Optimal Timing for Daily Cold Exposure
(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
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