Andrew Huberman Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66
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📃 Оригинальное описание:
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.
#HubermanLab #ColdExposure #IceBaths
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Article Links
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Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain:
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression:
Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial:
Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm:
Timestamps
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 Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter
Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship