Protocols
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Full Notes
Deliberate Cold Exposure for Health and Performance
- Temperature is a powerful stimulus on our nervous system and every organ and system of our body
- Cold exposure can improve mental health, physical health, and performance
- Understanding how cold impacts the brain and body is crucial for leveraging its benefits
Neural Circuits, Hormones, and Cold Exposure
- Cold exposure affects neural circuits, pathways, and hormones
- Protocols for cold exposure include variables like temperature, delivery method (cold shower, ice bath, etc.), and duration
- Proceed with caution and consult a board-certified physician before starting any new protocol
Study: Brief Aerobic Exercise Enhances Visual Attentional Control and Perceptual Speed
- 101 college students participated in the study
- One group did 15 minutes of jogging at moderate intensity (zone 2 cardio)
- The other group did 15 minutes of relaxation concentration (similar to mindfulness meditation)
- The jogging group experienced elevated levels of energy and improved performance on cognitive tasks
- The meditation group reported feeling more calm and having less overall energy
Takeaways from the Study
- 15 minutes of moderate exercise prior to cognitive work can be beneficial for focus and working memory
- Mindfulness meditation may not be as effective as moderate exercise for improving focus before cognitive work
- Engage in moderate exercise to increase focus and attention before learning, then follow with mindfulness meditation or non-sleep deep rest (NSDR) for enhanced neuroplasticity
Cold for Health and Performance
- Temperature minimum: 2 hours before waking up
- Temperature rises with waking, continues to rise throughout the day
- Late afternoon and evening: temperature starts to decline
- Decrease in core body temperature essential for deep sleep
- Medial preoptic area of the hypothalamus acts as a thermostat
- Regulates internal core temperature based on input from receptors in skin and inside the body
- Placing a cold towel on the head or torso would actually increase body temperature
- This is because the brain’s thermostat would register the environment as artificially cool and trigger a mechanism to further increase temperature
Cooling the Body for Improved Performance and Avoiding Hyperthermia
- Upper cheeks/upper half of the face
- Palms of hands
- Bottoms of feet
Deliberate Cold Exposure for Mental Performance and Resilience
- Cold exposure can shift mental state and train the mind to better cope with stress
- Cold exposure increases catecholamines (dopamine, epinephrine, norepinephrine) which can improve attention and mood
- Specific protocols can increase these chemicals by 250% to 500% over baseline, leading to long-lasting improvements in mood and cognitive attention
Deliberate Cold Exposure for Metabolism
- Cold exposure can increase metabolism and convert white fat cells (energy-storing) to beige or brown fat cells (thermogenic)
- Brown fat helps maintain core body temperature and supports a leaner body composition
Deliberate Cold Exposure for Reducing Inflammation and Enhancing Performance
- Cold exposure can reduce inflammation post-exercise and in general
- Can enhance performance in strength training and endurance training
Determining the Right Cold Temperature
- The right cold temperature depends on individual cold tolerance and core metabolism
- Rule of thumb: the environment should make you want to leave but be safe to stay in
Deliberate Cold Exposure for Mental Health and Performance - Cold exposure increases norepinephrine and epinephrine release
- Builds resilience, grit, and mental toughness
- Protocols for enhancing mental health and performance:
- Pick an uncomfortably cold temperature for shower or cold immersion
- Get in for a certain duration of time and then get out
- Different levels of norepinephrine and adrenaline release for individuals
- Some people experience increases even before getting into cold water
- Building resilience through deliberate cold exposure:
- Option 1: Extend the duration of time in the cold (e.g., 1 minute to 75 seconds to 2 minutes)
- Option 2: Take the context of the day and the moment into account, sensing the release of epinephrine and norepinephrine as walls to climb over
- Example of timed protocol: Monday — 1 minute of cold exposure, Wednesday — 1.5 minutes, Friday — 2 minutes
- Cold exposure methods ranked by effectiveness:
- Cold water immersion up to the neck with hands and feet submerged
- Cold shower
- Going outside with minimal clothing in a cold environment
- Cryo chambers, ice vests, and ice packs (not discussed in detail)
Building Mental Resilience with Cold Exposure
- Cold exposure can help build mental resilience, grit, and toughness
- Develop the ability to resist escape from stressors through willpower and prefrontal cortex control
- Norepinephrine and epinephrine release in the brain and body are the universal code for stress
Two Types of Protocols for Building Mental Resilience
- Time and temperature
- Increase duration or lower temperature over time
- Limited by practicality and safety concerns
- Counting walls
- Recognize sensations of resistance and wanting to escape the cold
- Set a designated number of walls to overcome during each session
- Provides more flexibility and room for improvement
Mental State During Cold Exposure
- Two options: remain calm or lean into the challenge
- Calming yourself through controlled breathing can help
- Engaging in cognitive activities during cold exposure can maintain clarity of mind and teach the prefrontal cortex to stay engaged during stress
Boxing and Chess: Stress and Cognitive Performance - Boxing and chess: a bizarre sport that combines physical stress and cognitive tasks
- Research neuroscientist studies the impact of stress on cognitive performance
- Boxing induces stress, while chess requires cognitive clarity and thinking
- Training the brain to work under stress can be beneficial
Deliberate Cold Exposure: Movement and Thermal Layer
- When in cold water, the body generates heat, creating a thermal layer around the body
- Staying still in cold water makes you warmer than if you move around
- To increase the stimulus and mental resilience training, move around in the cold water while keeping the mind still or engaging in cognitive tasks
Frequency of Deliberate Cold Exposure
- No strict guidelines, but some studies suggest a threshold of 11 minutes per week for increased metabolism
- Adjust frequency, duration, and temperature based on individual needs and comfort levels
- Aim for consistency and safety in cold exposure practice
Effects of Deliberate Cold Exposure on Dopamine
- Cold exposure increases the release of dopamine, which elevates mood, energy, and focus
- Dopamine is involved in motivated states and goal-directed behavior
- Deliberate cold exposure can be used as a healthier form of dopamine release, as seen in a patient who used it to stay sober from drugs
Study on Human Physiological Responses to Cold Water Immersion
- Study by Sramek et al. (2000) in the European Journal of Applied Physiology
- Participants immersed in water of different temperatures (32°C, 20°C, and 14°C) up to the neck
- Core body temperature was measured throughout the immersion
Effects of Deliberate Cold Exposure on Metabolism and Mood - Study on young, healthy winter swimming men
- 11 minutes of cold water immersion per week (divided into two sessions)
- Resulted in increased brown fat thermogenesis and core body temperature
- Led to increased core body metabolism
- Increase in metabolism is both acute (short-term) and long-lasting
- Acute: small but statistically significant increase in calories burned during and immediately after cold exposure
- Long-lasting: changes in the types of fat stored in the body and how it impacts metabolism throughout the day
- Traditional Scandinavian saying: prepare for summer by exposing oneself to warm environments, and prepare for winter by exposing oneself to cold environments
Deliberate Cold Exposure and Neurochemical Effects
- Study on the effects of cold exposure on metabolism and neurochemicals
- Participants immersed in water of varying temperatures for 1 hour
- Results:
- 20°C (68°F) water: 93% increase in metabolic rate
- 14°C (57.2°F) water: 350% increase in metabolism, 530% increase in norepinephrine, 250% increase in dopamine (lasting up to 2 hours after exposure)
- No significant increase in cortisol (stress hormone) observed
- Suggests that cold exposure creates “eustress” (positive stress) rather than “distress” (negative stress)
Cold Exposure, Dopamine, and Mental Acuity
- Increases in dopamine from cold exposure are similar to those from addictive substances or behaviors
- However, cold exposure provides long-lasting dopamine increases without negative side effects
- Most people report feeling better and more focused after cold exposure
- Likely due to increases in dopamine and norepinephrine
- More research needed on shorter, colder exposure durations and their effects on dopamine and mental acuity
Deliberate Cold Exposure - Increases comfort in cold environments
- Converts white fat cells to beige and brown fat cells
- Increases metabolism and core body temperature
- Norepinephrine release during cold exposure triggers this conversion
- 11 minutes of cold exposure per week can increase core metabolism
- Can be combined with fasting and caffeine for greater effects
Benefits of Deliberate Cold Exposure
- Increases comfort in cold environments
- Increases core metabolism
- Converts white fat cells to beige and brown fat cells
- Builds resilience to stress
- Can be combined with fasting and caffeine for greater effects
How Deliberate Cold Exposure Works
- Exposure to cold triggers the release of norepinephrine
- Norepinephrine binds to receptors on white fat cells
- This binding activates pathways that increase mitochondria and metabolism in the cells
- White fat cells are converted to beige and brown fat cells, which are more metabolically active
Combining Deliberate Cold Exposure with Fasting and Caffeine
- Fasting increases baseline levels of norepinephrine and epinephrine
- Cold exposure during fasting can have a greater effect on metabolism and resilience
- Ingesting caffeine 60–120 minutes before cold exposure can increase dopamine levels in the brain
-
Caffeine increases the density and efficacy of dopamine receptors, allowing dopamine to have a greater effect
Layering Dopamine Receptors, Epinephrine, and Cold Exposure - Fasting, having coffee, and cold exposure can increase dopamine levels
- Elevated dopamine levels alone are not sufficient for effects; receptors must be available in appropriate density
Cold Exposure and Metabolism
- Soberg Principle: To achieve greatest increases in metabolism through cold exposure, force yourself to reheat on your own after the exposure
- End with cold exposure and avoid using heat immediately after
- To increase metabolism, induce shivering during or after cold exposure
- Shivering releases succinate, which activates brown fat thermogenesis
Norepinephrine Release in Fat Cells
- Neurons within the skin sense cold and release norepinephrine into fat cells
- Norepinephrine signals change fat cells and how they metabolize energy
Cold Exposure and Physical Performance
- Avoid cold water or ice bath immersion for up to 4 hours after strength/hypertrophy training to maximize muscle growth and strength
- Cold showers have not been extensively studied in relation to physical performance
Cold Exposure After Training - Cold exposure after training can be beneficial for recovery and reducing inflammation
- Cold water immersion (CWI) is more effective than passive recovery for:
- Improving muscular power performance
- Reducing muscle soreness
- Reducing serum creatine kinase
- Improving perceived recovery after high-intensity exercise
- Shorter duration and lower temperature CWI may be more effective after high-intensity exercise
- Cold exposure is not recommended immediately after training if the main goal is hypertrophy and strength
Glabrous Skin Cooling
- Glabrous skin surfaces (palms, soles of feet, upper face) are more efficient at cooling the body
- Cooling glabrous skin surfaces can help treat exercise-induced hyperthermia
- Cooling methods should not be so cold that they cause vasoconstriction in the glabrous skin surfaces
- Glabrous skin cooling can help sustain exercise in hot conditions and return body temperature to baseline faster than traditional cooling methods
Glabrous Skin Cooling for Performance Enhancement - Glabrous skin cooling can offset hyperthermia and improve physical performance
- Cooling should not be too cold to cause vasoconstriction
- Commercial product: Coolmit (coolmit.com)
- Glove that circulates water at a specific temperature
- No financial relationship with the product
- Glabrous skin cooling can be done with a home version
- Frozen blueberries, cold drink, or cold metal object
- Cooled bicycle handles for long rides
- Effects of glabrous skin cooling on physical performance
- Increases endurance and volume of strength training
- Allows for more work over time
- Examples: doubling or tripling the number of dips or pull-ups, 14% increase in strength
Palmer Cooling in Exercise
- Palmer cooling: cooling the palms of the hands
- Can improve endurance and strength training performance
- Allows for more work and longer duration with less perceived effort
- Study: “Work Volume and Strength Training responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm”
- Over six weeks of pull-up training, palm cooling improved volume by 144%
- One repetition maximum increased 22% over ten weeks in bench press training
- Reduces delayed onset muscle soreness (DOMS) or eliminates it entirely
- Palmer cooling can be used to push through plateaus in training
- Not necessarily for every session, but for specific sessions to increase volume or endurance
Mechanism of Palmer Cooling
- Reduces core body temperature
- Muscles can only perform in a narrow range of temperatures
- Pyruvate kinase enzyme is critical for muscle contractions and is temperature-sensitive
- Reducing muscle temperature allows for more contractions and better performance
- Simple protocol for Palmer cooling
- Hold a relatively cool object (e.g., water bottle with cold water and ice cubes) in one or both hands between sets for two minutes
- Efficiently reduces core body temperature and improves performance
Deliberate Cold Exposure
- Can improve mental toughness, resilience, mood, performance, metabolism, and reduce inflammation
- Best done early in the day to increase alertness and avoid disrupting sleep
- Can increase core body temperature, making you feel more alert
- Recommended to avoid cold exposure late in the evening or night, as it can disrupt sleep
Palmer Cooling
- Placing palms of hands on a cool surface for 1–2 minutes between sets of exercise
- Can improve endurance and strength gains
- Takes discipline and may attract attention in the gym
Cold Exposure and Testosterone
- Some people use cold exposure directly on the testicles to increase testosterone
- No well-controlled studies show that this works, but it’s plausible due to increased blood flow and dopamine release
- Cold water immersion likely increases testosterone as a downstream consequence of its effects on dopamine and luteinizing hormone
- No need for direct contact with the testicles; cold showers or immersion can achieve the same effect
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