The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So this was shown at least in a couple of studies I've seen, where people that were exercising, I believe, or maybe it may have been men only that were exercising, did some training, and then did cold water immersion, something like 50 degrees Fahrenheit, 15 minutes, and PGC-1alpha, which is a biomarker for mitochondrial biogenesis, which is the generation of new mitochondria.
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But I want to be cold adapted because that means I have more mitochondria in my adipose tissue and perhaps even muscle. That's been shown.
I think cold is really interesting for the effects on mitochondrial biogenesis I mean exercise is probably one of the best ways to increase mitochondrial biogenesis but cold exposure has been shown human studies both an adipose tissue and in muscle tissue to to boost biomarkers of mitochondrial biogenesis
so PE so men that actually submerge their legs in uh I think it was about 10° Cel water for uh 10 minutes they had experienced massive mitochondrial biogenesis and muscle tissue
The key here is 50° Fahrenheit for 15 minutes. And actually, like once you work your way up to that point, it becomes easier because you have more brown atapose tissue.
I've seen other studies where 15 minutes in 50° Fahrenheit cold water can also increase the bio the mitochondrial biogenesis in your ad atapost tissue.
So, um you know, the the benefits are also dose and duration dependent. 50° Fahrenheit, 15 minutes if you want that mitochondrial biogenesis boost.
You can also do 35° Fahrenheit for 20 seconds. Um, if you really can't stand the 2 minutes, that's another option for mitochondrial biogenesis, whether it's in atapost tissue or in muscle.