Body temperature plays a crucial role in health, affecting sleep, metabolism and overall performance. The body operates as a thermostat, constantly adjusting your core and shell body temperature to ensure homeostasis. Cold exposure is an example of hormesis, a biological process where exposure to mild stressors can induce beneficial adaptations in the body. Deliberate cold shock is a type of “eustress” (good stress), as it activates a temporary stress response within the nervous system that contributes to a boost in mood and energy, enhanced metabolic and immune system activity and tissue repair, without the negative effects of bad or chronic stress.
By learning to manage the body’s stress response to cold, individuals can enhance their overall resilience to stress, which can be applied when facing real-life stressors. Whether in the form of an ice bath, cold plunge or cold shower, deliberate cold exposure provides a practical way to build mental toughness and improve physical health without the negative effects typically associated with stress.
Subtopics
Cold Water Exposure Benefits
The benefits of cold plunges arise from intentionally activating your nervous system’s stress response in nonharmful ways. This short-term stress response significantly increases the levels of endorphins (natural “feel-good” chemicals) and catecholamines including dopamine and norepinephrine, perhaps boosting mood, enhancing focus and improving mental acuity for up to several hours after cold exposure, even if it only lasted for a few minutes. One of the key benefits of regular cold exposure (about 11 minutes total throughout the week) is its effects on metabolism: cold exposure causes shivering, which activates norepinephrine release directly into fat cells. This facilitates the conversion of white fat into brown fat, which has higher mitochondrial density and thus burns more calories than white fat. Over time, cold exposure can also help regulate cortisol levels and lead to lower resting heart rate, blood pressure and possibly improved overall cardiovascular health. Additionally, cold exposure has Mental Health benefits, serving as a tool to build resilience through controlled exposure to stress. Cold therapy practices allow individuals to learn to remain calm and mentally clear in stressful situations, a skill which can be applied when facing unexpected personal or work-related stressors in daily life. Managing stress is one of the cornerstones of mental health and well-being, making cold exposure a powerful protocol to incorporate into your routine to buffer stress.
| Timestamp | Clip | Episode |
|---|---|---|
| 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth | Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth | Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization |
| 00:31:08 Long-Term Health Benefits of Deliberate Cold Exposure | Long-Term Health Benefits of Deliberate Cold Exposure | Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health |
| 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability | Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability | Supercharge Exercise Performance & Recovery with Cooling |
Cold Water Exposure: Protocols and Safety
To safely practice cold exposure, it’s important to follow several guidelines in order to maximize potential benefits while minimizing risks. Cold water exposure protocols involve the parameters of temperature, duration and frequency. If you are new to cold exposure, don’t start with extreme cold — instead, gradually work up to colder environments. The water should be cold enough that you are uncomfortable and want to get out, but it is still safe to remain in for one to three minutes. Prioritize safety by having someone present if you are inexperienced or are going into particularly cold or icy water. Generally, a water temperature of 55-60° F, or 12.77-15.55° C, is a good starting point for beginners. More experienced individuals might opt for temperatures down to the low 40s, always ensuring it’s done with caution. Avoid breathwork (such as cyclic hyperventilation) before entering cold environments, as this can alter your natural gasp reflex, which is crucial for maintaining safety in cold water. During cold exposure, use deep, controlled inhales and extended exhales to help maintain calmness.The most effective type of cold exposure is cold water immersion that submerges the body up to the neck, including feet and hands. This method is the most effective at stimulating a healthy stress response in your nervous system and is the most common method of cold exposure used in scientific research. Although cold showers are not as effective as cold baths, they are still beneficial for those who do not have access to a cold plunge tub.
| Timestamp | Clip | Episode |
|---|---|---|
| 00:30:11 How Cold Should the Temperature Be? | How Cold Should the Temperature Be? | Using Deliberate Cold Exposure for Health and Performance |
| 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat | Tool: Deliberate Cold & Heat Exposure, Brown Fat | Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation |
| 00:06:45 Cold Showers, Ice Baths, Cryotherapy | Cold Showers, Ice Baths, Cryotherapy | Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health |
Cooling for Athletic Performance and Recovery
Body temperature can significantly impact athletic performance and recovery. “Warming up” at the start of a workout can enhance performance and reduce risk of injury. However, if core body temperature climbs too high, it can disrupt the cellular mechanisms of muscle contraction and trigger the nervous system to amplify perceived effort — making exercises feel harder — and therefore reduce endurance to avoid further overheating.Muscles require a specific temperature range to function optimally, and excessive heat can halt muscle contractions, reducing endurance and performance. Stanford professor and expert in temperature regulation, Dr. Craig Heller, discussed how a brief cold shower or bath before aerobic activity can increase dopamine and adrenaline and release excess heat, thereby delaying the onset of sweating and allowing for improved performance in endurance sports. However, avoid cold exposure immediately after strength and hypertrophy training to prevent interference with muscle growth adaptations. Cooling glabrous skin surfaces (such as the palms, face or soles of the feet) during a strenuous workout can lower the body’s core temperature to reduce overheating and help increase endurance and strength capabilities. Even passing a cold object, such as a frozen soda can, between the hands can help reduce overall body temperature without the need for advanced equipment. Palmar cooling (cooling the palms of your hands or feet) can also decrease delayed onset muscle soreness (DOMS), enabling quicker recovery.
| Timestamp | Clip | Episode |
|---|---|---|
| 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance | Palmar Cooling Can Supercharge Your Athletic Performance | Supercharge Exercise Performance & Recovery with Cooling |
| 00:38:00 Cooling Your Brain via The Upper Face; Concussion | Cooling Your Brain via The Upper Face; Concussion | Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health |
| 00:22:10 Cooling Off: Most Methods are Counterproductive | Cooling Off: Most Methods are Counterproductive | Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health |
Guest Experts
- Dr. Susanna Søberg 🔗 https://www.soeberginstitute.com/
- Dr. Craig Heller 🔗 https://profiles.stanford.edu/h-craig-heller
Resources
Articles & Research Papers
- Human physiological responses to immersion into water of different temperatures
- Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers
- Impact of cold exposure on life satisfaction and physical composition of soldiers
- Thermal effects of whole head submersion in cold water on nonshivering humans
- 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
- A role for brown adipose tissue in diet-induced thermogenesis
Books & Additional Resources
- Winter Swimming: The Nordic Way Towards a Healthier and Happier Life
- Stanford Researchers’ Cooling Glove Boosts Exercise Recovery
- CoolMitt