Using Deliberate Cold Exposure for Health and Performance

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

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: 
  1. Cold water immersion up to the neck with hands and feet submerged
  2. Cold shower
  3. Going outside with minimal clothing in a cold environment
  4. 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

1. Time and temperature
2. Increase duration or lower temperature over time
3. Limited by practicality and safety concerns
4. Counting walls
5. Recognize sensations of resistance and wanting to escape the cold
6. Set a designated number of walls to overcome during each session
7. 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

1. Increases comfort in cold environments
2. Increases core metabolism
3. Converts white fat cells to beige and brown fat cells
4. Builds resilience to stress
5. 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