Using Deliberate Cold Exposure for Health and Performance

"Ice Bath & Cold Benefits - Huberman Lab" and image of Andrew Huberman

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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.

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Timestamps

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  • 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 Review, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter