Using Deliberate Cold Exposure for Health and Performance

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. For the full show notes, visit
hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate
Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise
& Cognitive Work (00:11:04) Sponsors: AG1, LMNT (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
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