Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66

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.

#HubermanLab #ColdExposure #IceBaths

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Timestamps
00:00:00 Deliberate Cold Exposure, Health Warning
00:04:23 Tool: Moderate Exercise & Cognitive Work
00:10:47 The Brain-Body Contract
00:11:32 AG1 (Athletic Greens), ROKA, Helix Sleep
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, Patreon, Thorne, Instagram, Twitter

Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[Bertiescsb]

3 minute cold shower every morning has changed my life. Once out I feel alive and ready for the day. Safe to say I will be doing this my whole life. Would highly recommend 🤙🏽

[Asdfbedffhdsxe]

A few years ago some mates suggested ‘ open swimming’ as a man test. I took my son and we all went lake swimming in winter, it was very hard at first but we all said ‘ we feel alive’ we took this up as a hobby and when the season closed I bought an IBC 1000 litre water tank, so I could continue going in cold water. I had been in the army for many years and suffered terribly with PTSD, flash backs, nightmares and anxiety, when I was in the cold water it did something to me that I can’t quite explain, it started to make it all go away...I found solace in the water...my son and I realised after two years that we were immune to the cold and we no longer got sick or had any injuries, infact if we got any knocks or injuries we were better the day later.
I’d heard that you can die of hypothermia in 2 mins in freezing water. So through the winter I took a timer, cracked the ice and relaxed into the cold, once I did 22 mins and was completely fine...
We’d also took up weight lifting, cold water helped with recovery...
I believe cold water therapy has taken years off my age....I’m 45, 200lbs with big muscles and six pack, I feel like I’m 35...
I highly recommend everyone take Andrew hubermans advice here and take up cold water therapy.... it will change your life
Good luck!
Thank you Andrew

[buddamberg]

I started with cold showers the end of September 2022, based off your recommendation in one of your other podcasts. At first I started with a warm shower and cooled off at the end for a couple of minutes. Shortly after, I began to go into the cold shower from the start. The first 30 to 40 seconds are the most difficult, but great time to work on breathing exercise, to ease into the cold shower. After the initial discomfort, I actually enjoy the cold shower. I get out, energized and it really does help for the rest of the day. Increased energy, focus and better mood. I deal with stress and negative people much better. I've added cold showers to my overall health "journey" including intermittent fasting, eating "real foods", morning daylight exposure, daily exercise, cardio and weight training. I'm still working on increasing my sleep time, as mentioned earlier, it's a journey, always room for improvement. :)

[azzakean]

I'm currently doing 12.5 C atm (roughly around 55 F) . I find it unbelievably cold! Only lasting 3 minutes or so. Start shivering at the 2 minute mark. I'm loving it, the annoying thing is, for a 3 minute activity, it's taking me about 33 minutes to get it done 😂 30 mins of procrastination, and false starts and then 3 minutes of immersion.

[primitiv.]

Me and my friend started cold exposure like a month ago, when we started the water wasnt so much cold, but it was a challenge for sure to wake up every morning and go for a swim in lake. But as the time went my cold exposure training totally killed my depresion and anxiety. I started cold exposure for fun, but as the time went i started to see changes in my life. So I kindy beg for all the ppl that read this and have some sort of mental problems TRY THIS !!! And you wont belive how much this can help. Now when I look at this topic it make sense to me, but month ago I would laugh you off. GO FOR IT STAY HARD !!

[andrewjr_]

Wim Hof introduced me to the power of the cold ❤️

[breathpower]

Taking my first cold shower was the start of something beautiful. Together with the Wim Hof breathing exercises I feel reborn every day.

[drums]

Tansi from Canada! Thank you for sharing your knowledge here. I wanted to share that as Indigenous peoples, we have practiced icebathing for many thousands of years. I starting bathing in a Glacier River in North Vancouver, BC. We start with ceremony to alter our state-of-mind. We acknowledge the spirit of the water with ancient song. We guide our bodies healing and healing for others through prayer and letting go. The water is cold, like spirit. I think the intensity can be likened to a DMT ceremony or Mushrooms. I now swim in the River in a pool between a waterfall and rapids 5- 6 times per week. As the days are short, we will be moving to the Indian Arm/Pacific Ocean - this is because walking through the rain forest and rock climbing is difficult in the dark! We are taught from our ancient stories the capacity of the super-human gifts and ways to achieve impossible tasks. Currently I have survived 3 instances of illness that the doctors said would end my life. I now am starting to work with a Ruematologist that is studying the traditional medicines and other practices I do and it's impact on my auto-immune "dis-ease". Like ceremony, I remind myself that the low-grade pain - emotionally and physically - that I feel during the day is greater than any pain or discomfort I feel in the medicines I ingest, the extreme breathing and ceremonies I take part in or the cold of the pacific ocean or glacier rivers. I learn to re-interpret pain to gratitude - It happens slowly, like yoga. I crave the cold now. When I was young I wanted to jump in the freezing Rivers of the north and didn't think it was possible. Then the elders taught me of ice-bathing. I feel so profoundly lucky and happy that I can swim in those cold rivers! Mussi Cho for speaking of the science here. I hope I've helped shed light on the power of spirit in achieving impossible tasks. We go in the River twice and sing the sunrise song in between each dip. On the second dip we fully submerge and swim. It's remarkably beautiful. I raise my hands to see so many participating in this practice. We see people from all cultures now in the River. Wonderful, beautiful. Hiy Hiy.

[Solitaire]

There’s one benefit to cold showers that I never hear anyone ever mention. I have really dry skin and since I’ve been taking cold showers for the past two years my dry skin has improved tremendously.. I would say at least an 80% improvement.. that alone is worth it.

[moremans]

Could you consider doing an episode on the menstrual cycle and tools for the different hormonal phases? As many women struggle with discomfort and hormonal imbalances due to diet/lifestyle factors. I think your female audience would really appreciate it :)

[katepavelle]

Progress report! Hi Professor Andrew, I'm a 57 yo woman with a few severely arthritic joints. Last August I bought a 150 gallon Rubbermaid horse watering through, and I've been using it almost every day since then. Starting in the summer was a good move, it let me adapt to cooling temperatures gradually. I time my immersion on my watch, and I play it by ear. The first time I had to break the ice on my tub was a quick in-and-out. I could hardly breathe. Now I break the ice with a brick and get in for well over a minute. This, plus the neurooptimized sleep and wake-up protocol re: light and caffeine, got me into a fabulously productive and creative groove. When I have to skip (a hurried morning, or a punishing windchill, ) I shower and end up with a long cold rinse. It's not the same, and my hip can tell. I do a "bathtub sauna" once or twice a week as well. Thank you for your various podcasts and protocols! They work, and I don't intend to stop. ~Kate in Pittsburgh

[movieclipmicrocosm]

After taking cold showers, which were extremely uncomfortable, I found myself dancing and prancing to my music as I dried myself off. Cold showers definitely promote a feeling of wellbeing. A revelation for me.

[SIRTAAH]

Your humility combined with your expertise is damn inspiring. Thanks for all you do Andrew!

[Eusouquemeusou]

Dr.Huberman helped me to stop smoke weed ( after watch the show I never smocked again), helped stop drink alcohol. And today I had my first cold shower and I loved! I am so grateful to you! You gave me so much!

[botshelo_modisa]

Dear Mr Amdrew :You're a good teacher. You're articulate, engaging, fun, firm, and you demystify the subject matter.

[harryhalfmoon]

Tip for the people starting with cold showers: To cool of even faster, let the water stream over your face a couple of time during the session. As stated in the the video, the glabrous tissue in your face causes this more rapid cooling. You will get cold so much faster. But it also makes you endure the cold more easy, because the cold on your face and scalp can be so intense that it hurts and makes the cold on the rest of your body less intense.

[dagoelius]

As an Rheumatoid Arthritis sufferer myself, cold water exposure and fasting have changed the quality of my life immensely. Its not easy, but with time and consistency it is highly effective protocol to add into your daily routine.

[abhisheks]

Yesterday i was like, "I kinda know the benefits of cold from all those different episodes, wish there was just one place to get it all". And here it is lol. Thanks Andrew.

[kamilaewska]

I’m so glad to see this podcast growing continuously. It just shows how many people want the information. The comment sections under your podcasts Andrew are so inspiring. I am so proud that we have a strong community of people who love science and are open to new information, but more importantly I am so grateful for your work Andrew. It’s amazing how one individual can inspire millions and change so many lives. All the best to you. Thank you so much.

[sharathcoorg]

Cold shower in the morning has been a game changer for me. I've been doing it for the past year, and can certainly vouch for its benefits - increased alertness and calm, better mood and perhaps improved cognition as well.