Key Moments
Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66
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Key Moments
Deliberate cold exposure significantly boosts dopamine and norepinephrine, enhancing mood and focus, but avoid it close to bedtime to protect sleep.
Key Insights
Deliberate cold exposure can increase dopamine levels by up to 250% and norepinephrine by 530% (Sramek study, 2000).
11 minutes of total weekly cold exposure at a minimum is suggested for metabolic benefits, potentially converting white fat to thermogenic beige/brown fat.
For physical performance enhancement, especially in strength and hypertrophy training, avoid cold water immersion for several hours post-workout.
Glabrous skin surfaces (palms, soles of feet, upper face) are most efficient for rapid core body temperature reduction.
Cooling the glabrous skin can significantly increase workout volume and reduce delayed onset muscle soreness.
Deliberate cold exposure primes the body for 'eustress' – beneficial stress that lacks cortisol elevation.
The surprising thermostat in your brain
Your body's internal thermostat, located in the medial preoptic area of the hypothalamus, reacts to cold stimuli. Applying a cold towel to the head or torso, while seemingly intuitive for cooling down, can actually signal the thermostat to increase core body temperature. This is because the thermostat senses the external cold and initiates heating mechanisms. To effectively cool down, focus on 'glabrous skin' surfaces – the palms of the hands, soles of the feet, and the upper half of the face. These areas have unique vascular structures (arterio-venous anastomoses) that allow for efficient heat dissipation, directly impacting core body temperature. Conversely, warming the body involves a different set of mechanisms, and deliberate cold exposure primarily aims to leverage the body's stress response for beneficial outcomes, not primarily for rapid cooling unless specific protocols focused on glabrous skin are used.
Mental resilience and the 'walls' of stress
Deliberate cold exposure reliably triggers the release of catecholamines like norepinephrine and epinephrine, which are the neurochemical signatures of stress. By intentionally exposing oneself to cold, individuals can train their brains to maintain mental clarity and calm amidst physiological stress. This process cultivates resilience or 'grit.' Rather than simply enduring a set time or temperature, a more effective approach for building resilience is the 'counting walls' method. Each 'wall' represents the urge to escape the cold. By consciously overcoming these urges, even for short durations, and setting a target number of 'walls' to traverse, individuals can progressively enhance their ability to manage stress. This method offers flexibility and allows for continued progress over time, unlike simply increasing duration or decreasing temperature indefinitely. This physiological training directly translates to better coping mechanisms for real-life stressors.
Boosting mood and metabolism through cold
Beyond resilience, deliberate cold exposure significantly impacts mood and metabolism. Studies show dramatic increases in dopamine (up to 250%) and norepinephrine (up to 530%), which contribute to elevated mood, energy, and focus, even long after the cold exposure ends. This neurochemical shift is often described as a potent, non-addictive 'high.' Furthermore, cold exposure can convert white fat cells (energy storage) into beige or brown fat cells (thermogenic). This conversion, triggered by norepinephrine binding to fat cells and activating specific proteins like UCP1, effectively turns the body into a more efficient furnace, increasing core metabolism. The recommended minimum of 11 minutes of total weekly cold exposure is a key target for these metabolic benefits. It's also noted that this stress is 'eustress' – beneficial stress that does not elevate cortisol levels, distinguishing it from harmful 'distress'.
Optimizing physical recovery and performance
For athletes, the timing of cold exposure is crucial. While beneficial for recovery after high-intensity endurance or power training, cold water immersion should ideally be avoided for 4 hours post-strength or hypertrophy training if the primary goal is muscle growth or strength gains. This is because cold immersion might blunt the adaptive response needed for muscle building. However, for endurance athletes, or those focused on performance rather than hypertrophy, cold exposure immediately post-exercise can reduce muscle soreness, decrease markers of muscle damage like creatine kinase, and improve perceived recovery. Shorter durations and colder temperatures appear more effective for these recovery benefits.
The efficiency of glabrous skin cooling
Specific body surfaces, known as glabrous skin (palms, soles of feet, upper face), are exceptionally efficient for facilitating heat loss from the body. Research shows that cooling these areas can rapidly reduce core body temperature and has remarkable effects on physical performance. In studies, subjects using palm cooling during endurance exercise could sustain activity significantly longer and perform more work compared to those using traditional cooling methods or no cooling at all. This protocol is also effective in increasing workout volume in strength training and reducing delayed onset muscle soreness. The key is to use cool, but not vasoconstricting, temperatures to allow blood flow for effective heat exchange.
Smart timing for sleep and alertness
The timing of deliberate cold exposure significantly impacts its effects, particularly concerning sleep. As cold exposure can increase core body temperature and alertness due to catecholamine release, performing it early in the day is generally beneficial for wakefulness. However, engaging in cold exposure late in the evening or at night can disrupt sleep by elevating core body temperature. While some individuals might find they can still sleep after late-night cold exposure, especially if exhausted, the general recommendation is to avoid it within a few hours of bedtime to allow the natural drop in core body temperature necessary for deep sleep. This aligns with the body's natural circadian rhythm of temperature fluctuation.
Mentioned in This Episode
●Supplements
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●Drugs & Medications
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Deliberate Cold Exposure Protocols: Dos and Don'ts
Practical takeaways from this episode
Do This
Avoid This
Physiological Responses to Cold Water Immersion (Sramek et al. 2000)
Data extracted from this episode
| Water Temperature (°C/°F) | Duration | Metabolic Rate Increase | Norepinephrine Increase | Dopamine Increase | Cortisol Increase |
|---|---|---|---|---|---|
| 32°C / 89°F | 1 hour | No significant shift | No significant increase | No significant increase | No significant increase |
| 20°C / 68°F | 1 hour | 93% | Not specified | Not specified | No significant increase |
| 14°C / 57.2°F | 1 hour | 350% | 530% | 250% | No significant increase |
Impact of Palmer Cooling on Strength & Endurance Training (Heller Lab)
Data extracted from this episode
| Training Type | Cooling Protocol | Performance Improvement |
|---|---|---|
| Endurance Exercise (Treadmill/Bike) | Palmer cooling during exercise | Increased work volume (longer duration/distance with less perceived effort) |
| Strength Training (Dips) | 2 minutes palmer cooling between sets | Enormous increases in total number of dips across workout (not first set max) |
| Pull-up Training (6 weeks, experienced subjects) | Palm cooling between sets | 144% improvement in total volume |
| Bench Press Training (10 weeks) | Palmer cooling during rest intervals | 22% increase in one-repetition maximum (1RM) strength |
Common Questions
Deliberate cold exposure can improve mental health by enhancing mood and focus, boost physical health by reducing inflammation and increasing metabolism, and enhance performance for endurance and strength exercise. It also builds mental resilience.
Topics
Mentioned in this video
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.
One of the three 'apex' journals (along with Nature and Science) where a review on adipose tissue plasticity was published.
An excellent journal that published a study in 2018, showing that cold exposure evoking muscle shivering causes muscles to release succinate, activating brown fat thermogenesis and increasing metabolism.
One of the three 'apex' journals, mentioned generally in the context of high-impact scientific publications.
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.
Cardiovascular exercise intensity where one can hold a conversation with slight strain, described as moderate intensity in the context of the Legrand study.
Protocols like 20-minute naps, lying quietly with eyes closed, or Yoga Nidra, shown to be beneficial for enhancing neuroplasticity and learning when performed after cognitive work.
A region in the brain that acts as the body's thermostat, regulating internal core temperature and responding to surface temperature changes.
A category of neurochemicals including dopamine, norepinephrine, and epinephrine, which are increased by deliberate cold exposure and enhance attention, mood, and motivation.
A co-factor mentioned in the context of downstream pathways activated by norepinephrine during cold exposure, contributing to the conversion of white fat cells.
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.
Platform where NSDR scripts and information on topics like boxing and chess can be found.
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 previous guest on the Huberman Lab Podcast, mentioned in the context of mindset science and its distinction from placebo effects.
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.
A peer-reviewed study involving 101 college students, showing that 15 minutes of moderate intensity jogging prior to cognitive tasks significantly decreased completion time and increased energy, outperforming mindfulness meditation for immediate focus.
A study published at the end of last year (relative to podcast release) on young, healthy winter swimming men, demonstrating that 11 minutes of cold water immersion per week increased brown fat thermogenesis and core body metabolism.
A human study showing that ingesting 300mg of caffeine (2-3 cups of coffee) 60-120 minutes before an activity increases the density and/or efficacy of dopamine receptors in the striatum, amplifying dopamine's effects.
The website for the commercial cooling product, CoolMitt, developed by Dr. Craig Heller and his colleagues.
A relaxation and concentration technique; in the Legrand study, it led to increased calmness but less energy compared to moderate exercise for immediate cognitive tasks.
Deliberate heat exposure, discussed in conjunction with cold exposure, with a recommendation for ending cold if metabolism increase is the goal.
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