Issue #132: Why Get Cold
Good morning. It’s Tuesday, February 21st. The peace symbol was designed in 1958 by Gerald Holtom.
“Pain is neither unbearable nor unending, as long as you keep in mind its limits and don’t magnify them in your imagination.”
From the Lab: 4 Reasons to Get Into the Cold
Take Action: The How-To Guide
Speed Read: Get More Choline
Tuesday QR: Frozen Yogurt Bark (trust us - it's good)
Bucket List: Warm Water Diving in the Philippines
The temperature of a nitrogen cryotherapy chamber, and roughly -160°F for electric chambers. Cryotherapy is the coldest therapy available - consult your healthcare professional before engaging in the protocol.
From the Lab
Seems like everyone is following Wim Hof into the cold:
So what’s real and what’s hype when it comes to the benefits of jumping into an ice-filled lake?
1. Muscle Recovery
It’s not new for athletes to use ice baths after long races or intense games. Most studies suggest ice baths do help with DOMS (delayed onset muscle soreness). The cold restricts blood flow, which reduces inflammation in the muscles.
PRO TIP: Try cold 0-72 hours after exercise. BUT just know that while cold is great to reduce pain from metabolic exercise, if your goal is strength and muscle mass - it might negate your hard work if you get in an ice bath after a hard lifting workout.
2. Metabolic Health & Fat Loss
One European study, referenced by Andrew Huberman, showed a massive increase in metabolic rate from getting in the cold. The colder the water the higher the metabolic boost.
It’s not so much from the actual calories we burn in the cold (although shivering definitely requires energy), it’s the potential conversion of white fat (storage) to brown fat - which is the fat that breaks down glucose to create heat in the body. According to Peter Attia - we might need more research here.
PRO TIP: Make the environment cold enough that you feel uncomfortable to really get the best metabolic benefit (the colder the better - up to a point).
3. Stress Management
Just like exercise, cold exposure stresses our brain and body. When it comes to health & longevity, the concept of “hormesis” basically says what doesn’t kill us makes us stronger.
But there’s a little more to it than that. The thing about deliberate cold exposure is that while it does boost adrenaline and dopamine, it doesn’t boost cortisol.
The key word here is “deliberate." When we proactively choose to jump in the water because we think it’ll be good for us, we create “eustress." This is very different than “distress” that happens when something is happening to us. (More from BetterUp)
But eustress can still help us manage the daily distress in our lives. The more we jump in the water and build resilience, the more we see the mental control we possess and can take that control to own our life.
PRO TIP: Cognitive function goes down in extreme cold exposure. Try some brain teasers while in the freezing water to train your brain to stay engaged during periods of stress. This will help you use your prefrontal cortex in real-world stress situations. (see Issue #130 or #125 for some ideas).
4. Mood Boosting
We mentioned the increase in dopamine from the cold. This actually has a lasting effect and just like we mentioned in heat yesterday, makes us feel good for an extended period of time after we’re out of the cold.
I can tell you that personally I’m much lighter and have a bounce in my step on days I get a cold plunge or even end my shower in the cold.
One extreme example of the power of dopamine from the cold - in her book, Dopamine Nation, Dr. Anna Lembke, included an example of how cold therapy created the dopamine fix a drug addict needed to stay sober.
So there you go...when you’re ready - join Wim Hof (and apparently everyone else) for a cold plunge!
Take Action
Yep - you gotta get in the cold. If you don’t have a place for a cold plunge, then a shower will do too.
Temp: Cold enough you want to get out, not so cold you feel at risk.
Duration: Only need 30 sec - 3 min per session
Total Time: Shoot for 10-12 min per week
It’s all about working your way to water that’s colder and staying in just a little bit longer.
PRO TIP: If you’re in a plunge, keep moving arms/legs - otherwise your body creates a heat shield and you don’t get all the benefits (no - we aren’t masochistic - just saying).
PRO TIP #2: Find your right mindset - either control your breathing (e.g., box breathing) to calm down, lean into the cold and feel like you’re overcoming it, or focus on solving a problem (e.g., 21 x 13 = ??).
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Speed Read
Health & Longevity in the News
Outdoor Yoga: Can't make it to Bodhi? Well at least get outside for yoga. Why? 1) replenish depleted energy, 2) heighten awareness, 3) build confidence, 4) boost meditation’s benefits. (Outside)
Your Doctor is Busy: If your doctor followed medical guidelines, they'd only see you for 15 min, but still need a 27-hour workday, huh? The healthcare system needs to change, and if it couldn’t be disrupted by the $$$ backing Haven, it needs to come from us. (NYTimes)
Choline - The Brain-Boosting Nutrient We Lack: Over 90% of Americans aren’t meeting the recommended daily allowance (RDA) for choline. Choline deficiency has been linked to Alzheimer’s, specifically two antagonists - amyloid beta and tau (Issue #94). In mice, a lack of choline led to weight gain, poor glucose metabolism and reduced motor function. (Learn more)
Tuesday QR (Quick Recipe)
Never thought to try this - but frozen yogurt bark is actually an awesome snack that fills you up and is full of nutrients you need - thanks to the cinnamon, pumpkin seeds, goji berries, cacao, and coconut.
Pro Tip: Make sure you get full-fat dairy products. If possible, always shoot for organic and grass-fed.
Bucket List
Barracuda Lake, Philippines
Tired of all this talk of cold water 🥶? How about diving into a clear blue lake with various temperature layers, called thermoclines. While water at the surface of Barracuda Lake may be cool, divers report temperatures of around 100 degrees Fahrenheit toward the bottom of the lake. In the ocean surrounding Coron Island are some of the top wreck diving sites in the Philippines. Here, divers explore a plethora of historic shipwrecks, most of which are World War II vessels of the Imperial Japanese Navy.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.