Deliberate Cold Exposure: Pros and Cons for Health and Performance

Deliberate cold exposure—whether through ice baths, cold showers, or other methods—has become a popular practice for boosting health and performance. But is it worth the hype? In this issue, we’ll explore the benefits and drawbacks of deliberate cold exposure, drawing insights from experts Dr. Andrew Huberman and Dr. Andy Galpin.

Dr. Huberman is a neuroscientist and professor at Stanford University, widely known for his work on optimizing human performance and health through neuroscience. Dr. Galpin is a professor of kinesiology at California State University, Fullerton, and a leading expert in muscle physiology and human performance. Their combined expertise offers a well-rounded view of the science behind deliberate cold exposure.

The Upsides of Deliberate Cold Exposure

Boosts Energy and Focus

Cold exposure triggers a significant release of adrenaline (epinephrine) and noradrenaline, which sharpen focus and increase alertness. This isn’t just a fleeting effect—the neurochemical surge can enhance your energy levels for hours. For those looking to supercharge their mornings or prepare for a mentally demanding day, a cold plunge might be the perfect tool.

Builds Resilience and Grit

Cold exposure is a mental challenge as much as a physical one. Facing the urge to escape the discomfort and staying in the cold environment trains “top-down control”—your brain’s ability to manage stress and suppress impulsivity. This resilience-building practice can carry over to other life stressors, improving your ability to stay calm and composed in challenging situations.

Enhances Mood

Dopamine, a mood-boosting neurochemical, is released in response to cold exposure. Even brief exposures to cold water can elevate dopamine levels for sustained periods, improving mood, focus, and goal-directed behavior. If you’re feeling sluggish, cold exposure might be a natural way to lift your spirits.

Supports Metabolic Health

Cold exposure forces your body to burn calories to maintain core temperature. While the calorie burn isn’t significant, repeated exposure can promote the conversion of white fat (energy storage) into beige or brown fat, which is more metabolically active. Over time, this adaptation can improve your ability to handle cold temperatures and slightly increase your baseline metabolic rate.

Aids Physical Recovery

Cold-water immersion has been shown to reduce muscle soreness, improve perceived recovery, and decrease markers of muscle damage like creatine kinase. This makes it a valuable tool for athletes recovering from intense training or competition.

The Downsides of Deliberate Cold Exposure

Can Hinder Muscle Growth (Hypertrophy)

One of the key concerns with cold exposure is its potential to blunt muscle growth. Dr. Andy Galpin notes that cold immersion immediately after a workout can block the signaling pathways responsible for muscle repair and hypertrophy. To maximize muscle-building, avoid cold exposure within 6 to 8 hours of strength training sessions. If hypertrophy is your goal, it may be better to save cold exposure for rest days or periods focused on recovery rather than adaptation.

Not All Methods Are Equal

While ice baths and cold water immersion to the neck are the most effective, they aren’t always practical. Cold showers, while more accessible, are less potent in their effects. Cryotherapy, though trendy, lacks robust evidence to support its benefits compared to traditional cold-water methods and is expensive.

Risk of Cold Shock and Discomfort

Jumping into cold water can be a shock to the system, especially for beginners. Safety is crucial: never use cold water immersion unsupervised, and avoid it if you have underlying health conditions without consulting a doctor. Start with tolerable temperatures and gradually progress to colder water to adapt safely.

May Disrupt Sleep if Done Late

Cold exposure increases body temperature post-immersion as your body works to warm itself. While this can be invigorating during the day, it might interfere with winding down for sleep if done too close to bedtime. For best results, schedule cold exposure in the morning or early afternoon.

Best Practices for Cold Exposure

The “Right” Temperature and Duration

The ideal temperature varies by individual. Aim for water that feels “really cold” but is safe to endure for a few minutes. For some, this might be 60°F; for others, closer to 40°F. Start with a total of 2 minutes per week and gradually work your way up, taking into consideration your current goals. Aim for 2-4 sessions lasting 1-5 minutes each, depending on your tolerance and objectives..

The Søeberg Principle: “End With Cold”

For enhanced metabolic benefits, let your body reheat itself naturally after cold exposure. Avoid towel-drying or immediately jumping into a hot shower. Shivering, while uncomfortable, activates brown fat thermogenesis and amplifies metabolic effects.

When to Use Cold Exposure

• For Recovery: Use cold immersion after intense training or competition to reduce soreness and improve recovery.

• For Focus and Energy: Start your day with a cold shower or plunge to boost alertness.

• For Metabolic Benefits: Practice cold exposure consistently and allow your body to adapt over time.

• Avoid Post-Workout for Hypertrophy: If muscle growth is your priority, avoid cold exposure immediately after strength training sessions.

Deliberate cold exposure is a powerful tool for improving energy, mood, resilience, recovery, and metabolism. However, it’s not without drawbacks. To reap the benefits while minimizing the downsides, align your cold exposure habits with your goals. Whether you’re plunging into an ice bath or braving a cold shower, consistency and safety are key. Give it a try and see how your body and mind adapt—just remember to start slow, stay safe, and enjoy freezing your baguettes off!

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.