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Our read is that cold exposure is well supported for stress management, fat oxidation, and performance enhancement, but should be timed carefully around resistance training.
Our read is that deliberate cold exposure, which should feel uncomfortable and trigger a 'cold shock' response, is a safe and effective method for stress management and provides a sustained dopamine release without a subsequent crash.
It stimulates shivering, aiding in fat oxidation, and can reduce inflammation and enhance performance in strength and endurance training.
However, cold exposure should not be performed within 4-8 hours after weight training due to potential dampening of mTOR and hypertrophic signaling, and extreme cold exposure challenges can be unhealthy due to excessive stress.
Cold showers are a safe and effective method for stress management. Genital icing can be performed using an ice pack on the testicles outside of clothing for 8 minutes, 2-3 times per day. To reset the circadian clock after a late Saturday or Sunday, wake 30 minutes earlier on Monday, take a 1-3 minute cold shower or bath, engage in a workout or 10 minutes of cardio, and view sunlight for 10-15 minutes. Cooling the palms, bottoms of the feet, or face after training offers more flexibility and control over parameters compared to taking NSAIDs for performance. Cold immersion for 2 minutes and five 30-second cold showers per week significantly reduced abdominal fat and waist circumference in men in one study.
Peter Attia (1x) claims cold exposure therapy may not be as beneficial for health as commonly believed. Andrew Huberman (4x) claims using cold exposure for recovery during high training load can dampen mTOR and hypertrophic signaling. Paul Saladino (2x) claims isolated cold plunging after a workout may decrease muscle mass gains. Peter Attia and Andrew Huberman (8x) claim cold exposure should not be performed within 4-8 hours after weight training, but can be done before. Andrew Huberman (2x) claims cold baths, ice baths, and cold showers may block training stimulus by reducing inflammation. Andrew Huberman (1x) claims exposure to very cold water (30-40°F or 0-4°C) can induce cold water shock and be fatal. Paul Saladino (1x) claims extreme cold exposure challenges can be unhealthy due to excessive stress. Andrew Huberman (1x) claims applying a cold pack to the head or neck may be counterproductive for cooling down quickly and can lead to hyperthermia. Andrew Huberman (1x) claims extreme temperature contrast therapy (260F and 45F) is not suitable for beginners. Andrew Huberman (1x) claims cold exposure has a potential to become addictive. Andrew Huberman (1x) claims moving limbs in cold water provides a more potent stimulus than staying still. Andrew Huberman (1x) claims wearing gloves impedes heat loss from the hands, and thicker protectors on hands and feet will reduce heat dissipation. Andrew Huberman (1x) claims cold immersion to the neck does not mean submerging the head underwater. Andrew Huberman (1x) claims acute stressors like ice baths, hard exercise, or specific breathing techniques are unlikely to cause hair to turn gray. Rhonda Patrick (1x) claims cooling sessions totaling 15 minutes over two weeks negatively impacted muscle protein synthesis stimulation.
The optimal duration and temperature for cold exposure to increase dopamine are not well-established and require further research (Rhonda Patrick, 2x). The attenuation of muscle growth from immediate post-workout cold water immersion is likely around 10% or more (Andrew Huberman, Rhonda Patrick, 2x). The physiological benefits of cold exposure for promoting vascular redistribution of blood flow to damaged muscle tissue are not well-understood (Andrew Huberman, 1x). Direct effects of temperature on hormone production are not well-established (Andrew Huberman, 2x). The increase in immune cells and markers from cold exposure may not translate to significant resistance against specific viral or bacterial infections (Andrew Huberman, 1x). Ending a cold exposure protocol with heat may short-circuit some of its positive effects (Andrew Huberman, 1x). The primary longevity effect of cold plunge may be related to feel-good chemicals (Bryan Johnson, 1x). Removing cold exposure may negatively impact male fertility markers (Bryan Johnson, 1x). Ice baths may increase testosterone levels (Andrew Huberman, 1x). Cooling the brain might offset neuronal damage from concussions (Andrew Huberman, 1x). Winter swimmers may activate brown fat, but the optimal stressor level is unknown (Andrew Huberman, 1x).
Cold showers or ice baths can release norepinephrine and epinephrine, potentially relieving aspects of depression related to low levels of these neurotransmitters.
Stimulating the vagus nerve via cold water immersion or the dive reflex can quickly reverse negative moods.
Mechanistic and trial evidence converge on a real, replicable effect.
Benefits hold across the populations where it's been tested.
Cold showers after workouts do not appear to impede adaptations from strength, hypertrophy, or endurance training.
Confounding and publication bias inflate the apparent benefit.
Confounding and publication bias inflate the apparent benefit.
Most of the support comes from short or small studies.
Most of the support comes from short or small studies.
Animal-model results don't translate to the human protocol being recommended.