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

A specific mattress from Helix Sleep, chosen by Andrew Huberman for its balanced firmness.

A commercial technology developed by Dr. Craig Heller and his colleagues, which is a glove that circulates water at a specific temperature to efficiently cool the palms without causing vasoconstriction.

One of the three apex scientific journals (along with Nature and Science) where the review 'Adipose tissue plasticity in health and disease' was published.

The journal where the study 'Human physiological responses to immersion into water of different temperatures' was published.

Andrew Huberman's affiliated institution where he is a professor of neurobiology and ophthalmology.

A special operations force whose screening and training involve considerable cold water exposure to build resilience.

A prestigious scientific journal, one of the 'apex journals' (along with Science and Cell), where a study on succinate and brown fat thermogenesis was published.

A review article published in Cell that details the pathways for white fat conversion to beige and brown fat due to cold exposure and its interaction with fasted states.

A book by Dr. Anna Lembke about addiction and dopamine, which includes a patient's use of cold exposure to achieve sobriety.

A co-factor, PGC1, involved in the downstream effects of norepinephrine binding to white fat cells, leading to increased mitochondria and metabolism.

An enzyme whose levels in serum relate to muscle damage; reductions in circulating creatine kinases were observed after cold water immersion in some studies, indicating reduced muscle damage.

Portals of blood flow that go directly from arteries to veins, primarily found under glabrous skin surfaces, allowing the body to dump heat more readily and cool down quickly.

A molecule released from muscles during shivering due to cold exposure, which plays a key role in activating brown fat thermogenesis.

An enzyme critical to muscle contractions that can only function within a narrow temperature range. Its impairment due to local muscle heating can lead to muscular failure.

Uncoupling protein 1, a downstream pathway activated in white fat cells by norepinephrine during cold exposure, increasing mitochondrial metabolism and density for fat conversion.

A hormone whose increases can be triggered by dopamine, potentially leading to increases in testosterone and estrogen.

A principle derived from Dr. Susanna Søberg's research, stating that to maximize metabolic increases from cold exposure, one should allow the body to reheat naturally rather than immediately warming up artificially (e.g., hot shower, sauna).

An inflammatory cytokine that deliberate cold exposure can help reduce.

An anti-inflammatory cytokine that deliberate cold exposure can help increase.

Smooth, hairless skin on the palms, soles of feet, and upper face, which contain specialized vascular structures (arterio-venous anastomoses) that allow for efficient heat exchange and rapid body cooling.

A vitamin mentioned as important for numerous biological functions, often supplemented with K2.

A vitamin important for cardiovascular function and calcium regulation, often supplemented alongside D3.

A company that makes mattresses and pillows designed to match individual sleep needs through a quiz.

A supplement company known for high-quality ingredients and accurate labeling, partnered with Huberman Lab.

A comprehensive foundational supplement covering vitamin, mineral, and probiotic needs, also containing adaptogens and zinc for immune function.

A company founded by two All-American swimmers from Stanford that makes high-quality eyeglasses and sunglasses designed for performance and aesthetics.

An online retailer where products like ice underwear are available.

A colleague of Andrew Huberman in the Department of Psychiatry at Stanford, who emphasizes the importance of mindset in physiological effects.

The first author of the study on brown fat thermoregulation in winter swimming men, credited with the 'Søberg principle' regarding post-cold rewarming for metabolism.

A previous guest on the Huberman Lab Podcast who discussed the science of mindset.

A colleague of Andrew Huberman in the biology department at Stanford, an expert on thermal regulation and glabrous skin cooling, and developer of the CoolMitt.

A physiologist who won a Nobel Prize for distinguishing between distress (negative stress) and eustress (positive stress, often associated with norepinephrine and dopamine increases).

Host of the Huberman Lab Podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine.

A medical doctor and colleague at Stanford University School of Medicine, author of 'Dopamine Nation', who consults on addiction and dopamine.

A drug used to treat ADHD and narcolepsy, which promotes wakefulness by increasing striatal dopamine.

A study published in the European Journal of Applied Physiology in 2000, by Sramek et al., which detailed the significant increases in norepinephrine and dopamine levels in humans after one hour of cold water immersion.

A study that induced hyperthermia in subjects on a treadmill in a hot room and compared traditional cooling methods with glabrous skin cooling. It found that cooling glabrous skin surfaces allowed for longer sustained exercise and faster recovery.

A human study demonstrating that ingesting 300mg of caffeine can increase the density and/or efficacy of dopamine D2/D3 receptors in the striatum, enhancing dopamine's effects.

This study showed that 15 minutes of moderate aerobic exercise improved visual attentional control and perceptual speed more than mindfulness meditation, with perceived energy as a key mediator.

A study that documented human physiological responses to cold water immersion, showing significant increases in norepinephrine (530%) and dopamine (250%) after one hour in 14°C water, without significant cortisol increases.

A human study published at the end of last year by Søberg et al., showing that 11 minutes of cold water immersion per week can increase brown fat thermogenesis and core body metabolism, improving comfort in cold environments.

A meta-analysis of 52 studies concluding that cold water immersion is an effective recovery tool after high-intensity exercise, improving muscular power, reducing soreness, and enhancing perceived recovery.

A study demonstrating that periodic palmer cooling between sets significantly increases work volume and strength training output, such as dips, bench press, and pull-ups, reducing plateaus and delayed onset muscle soreness.

The podcast hosted by Andrew Huberman, which discusses science and science-based tools for everyday life.

The website for the commercial cooling product, CoolMitt, developed by Dr. Craig Heller and his colleagues.