In this special episode, Dr. Huberman delves into various subjects such as the potential connection between deliberate cold exposure and illness, tips for enhancing REM sleep, and experiments to improve physical and mental performance
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Host- Andrew Huberman (@hubermanlab)
Deliberate cold exposure for 1-10 minutes, followed by warming up, is unlikely to directly cause illness
Cold, dry air increases susceptibility to viral and bacterial infections
Cold, dry environments can thin the mucosal lining of the nose and mouth, making them more susceptible to infections
Deliberate cold exposure itself does not induce a cold or infection, assuming the water is clean
If feeling unwell due to a cold, flu, or bacterial infection, it is recommended to avoid deliberate cold exposure
Instead, warmer hot baths, hot showers, or saunas can be beneficial
Avoid extreme heat exposure when feeling unwell, as it can be stressful for the body
Extreme cold exposure (e.g., 14 degrees Celsius water for an hour) can increase immune system markers
Repeated deliberate cold exposure over several weeks may lead to trends of increased immune system markers
Effects of increased immune system markers on actual resistance to specific viruses or bacteria are difficult to determine
Epinephrine and norepinephrine released during deliberate cold exposure can have pro-immune effects in the short term
Chronic elevation of norepinephrine and epinephrine may have long-term pro-immune effects
The protocols and guidelines for deliberate cold exposure can be found in resources such as the Huberman Lab newsletter
Or, check out these Podcast Notes
Overall, if feeling unwell due to a cold or infection, it is best to prioritize rest and recovery