Deliberate cold exposure should feel uncomfortable and trigger a 'cold shock' response.

“Brief (1-3min) exposure at very cold temperatures (35-45F)”

“Brief (1-3min) exposure at very cold temperatures (35-45F)”

“Long 30-60min) exposure at more moderate (60F) temps.”

“In other words, cold is a non-negotiable stimulus for increasing epinephrine and norepinephrine. Even if you are the toughest person in the world and you love the cold, that increase in epinephrine and norepinephrine is going to happen.”

“The other day I saw a post from you, and you've included this in talks before. I did not know this until I learned it from you, so credit to you, that even 20 seconds of immersion in, I think, it was four degree. - 49 degree Fahrenheit.”

“I think there's a general consensus now that deliberate cold exposure can change one's sense of mood and wellbeing through this increases in catecholamines that I mentioned earlier.”

“so you can just head out for the one that gives you the most potent stressor which is submerging into cold water and but you could also go in outside in the cold wind that's also going to activate your um your sympathetic nervous system so get all these neurotransmitter going in your body and so your your catac colam mines”

“it's just you should get uncomfortable cold so as long as you get uncomfortable cold it's cold enough and you get this what we call the cold shock so the cold shock is activation of your sympathetic nervous system and these activation of the the catacol mines which you just mentioned before”

“You don't need science to know that 30 seconds or a minute in that cold water is going to change your chemistry for a long while afterwards and for the better, I believe.”

“some of that is the consequence of these increases in catac colomines”

“if you have access to a cold plunge or a cold body of water that you can safely get into up to your neck for 30 seconds to a minute if it's 50° or less right if you get in colder water we know for instance if you get into say 45 Dee water and you only get in for 30 seconds you're going to get a big increase in the catacol amines perhaps as big as the catacol amine increase that you would get from being in 60° water for 45 minutes”

“Norepinephrine increases 2x after just 2 minutes in 50 F water.”

“If you can find 40 F water...40 seconds gets you same result.”

“Norepinephrine increases 2-fold after just 2 minutes in 50 F water.”

“which increases 2x after just 2 mi in 50 F water.”

“Other research shows that catecholamines like norepinephrine can surge by 200% after just 20 seconds in significantly colder water at 40°F.”

“For example, a study found that significant increases in norepinephrine levels, ranging from 200% - 300%, can occur with just 20 seconds of cold water immersion at 40°F.”

“the colder the water the more robust the norepinephrine release uh but also duration as well”

“one i previously mentioned had women immersed themselves in 35.6 degree fahrenheit water for only 20 seconds and still saw big jumps in plasma norepinephrine”

“neck deep immersion in 50 degree water for up to an hour increased norepinephrine the longer they were submerged the bigger the response”

“but I think it's reasonable to assume that all that stuff together had a significant effect okay not we're not talking statistically significant the study hasn't been done yet about evaluating procrastination versus coal plunge versus no coal plunge that'd be an interesting study but the point is the same three catacol means involved the discomfort of one thing leading to the post discomfort state of less discomfort but elevated cataca means bringing one into a state more motivation it to me it makes perfect sense like it all holds up logically”

“why Cold well cold is always provided it's uncomfortable but safe un uncomfortable but safe cold water exposure um always deploys the these catacol Mees is it's sort of a core part of our physiology”

“So for example, people that spent 1 hour in 57° Fahrenheit water had a five-fold increase in norepinephrine, right? That's uh it's norepinephrine is both a hormone and a neurotransmitter. As a hormone, it causes vasoc constriction and that's what's happening when you get into the cold. It's causing vasoc constriction but also when you get into the cold it's increasing norepinephrine in the brain in the locus ceruius region of the brain those studies have also been done but who wants to go into 57 57 by the way is not warm I mean if you've anyone's done 57 it feels pretty darn cold um who wants to do that for 1 hour um luckily 2 minutes at 50° Fahrenheit water raises norepinephrine by twofold”

“luckily 2 minutes at 50° Fahrenheit water raises norepinephrine by twofold”