The Science of Cold Exposure Explained (Recovery, Anabolic Signalling, Brown Fat)

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Timestamps:

0:00 Introduction
0:45 Physiological response to cold
4:03 Recovery
7:20 Mental and mood effects
9:58 Metabolic and immune effects
12:23 Some practical strategies
14:43 Safety precautions
15:55 Outro

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Sources (PMID or url):

Cold water increases norephinephrine by 530% and dopamine by 250%: 10751106
Cold water causes acute inflammatory response: 39879231
Cold water may reduce inflammation long-term: 34687652, 39299098
Habituation to cold exposure: 26924539
Overlap between the effects of cold and exercise: 30759802
Cold exposure can improve short-term recovery from exercise: 35254558, 35157264, 28349095, 39879231
Cold exposure shortly after training blunts training adaptations: 26174323, 39879231
Cold immersion is worse for strength/power training compared to endurance: 33146851
Cold exposure before training in a hot environment can improve performance: 23249542
Cold water hypothesised to help depression: 17993252
Cold water creates positive emotions afterwards: 36829490
Cold exposure impairs cognitive performance: 34574649
Cold activates brown fat: 36792089
Cold habituation can increase the volume and activity of brown fat: 23867626
Brown fat may improve metabolic health, insulin sensitivity, and rates of type 2 diabetes: 33398160, 25056438
Brown fat doesn’t really help weight loss: 29741929
Cold showers reduce sick days: 27631616
Cold affects immune cells: 39879231
Wim Hof breathing and cold exposure suppressed inflammatory response to endotoxin: 24799686
Repeated cold exposure may upregulate antioxidant defences: 36837762
Regular cold exposure improves quality of life: 39879231
Temperature and duration recommendations: 40078372
Whole-body cryotherapy can be effective: 24648779, 29161748
Extremely cold water can cause cardiac arrest or arrhythmias: 22547634
Contrast therapy is better than passive recovery but not better than other therapies: 23626806
Women start shivering at a higher temperature than men: 30196892

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Some of the visuals in this video may have been made using Generative AI.

Nothing in this video is medical advice.