NEVER GET INTO A DANGEROUS BODY OF WATER. ALSO, NEVER DO DELIBERATE HYPERVENTILATION BEFORE OR DURING COLD WATER (OR ANY WATER!) IMMERSION. START SLOW (WARMER THAN COLDER) AS COLD SHOCK IS POSSIBLE; JUST AS WITH LIFTING WEIGHTS OR OTHER FORMS OF EXERCISE, YOU’LL NEED TO FIND THE RIGHT TEMPERATURE FOR YOU, YET PRIORITIZE SAFETY.
HOW COLD?
This is the most common question I hear, and it makes sense to ask that However, it is truly impossible to answer, as some people tolerate cold better than others The key is to aim for a temperature that evokes the thought, “This is really cold (!), and I want to get out, BUT I can safely stay in.” For some people, that temperature might be 60°F, whereas for others, 45°F
Here is the key: the colder the stimulus (water immersion, shower, etc ), the shorter amount of time you need to expose yourself to the cold One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F) The good news is that as you do deliberate cold exposure more often, you will be more comfortable in the cold at all times and can start to use colder temperatures with more confidence, just like exercise
BUILDING RESILIENCE & GRIT
ICE BATHS, COLD SHOWER OR CRYO?
Most of the studies use ice baths or cold water immersion to the neck. Those are best, but cold showers can work too (and are more accessible to most). Cryo is very expensive and harder to access and not subject to much variation in protocols, so it is not considered here.
TO INCREASE ENERGY AND FOCUS
Deliberate cold exposure causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body These neurochemicals make us feel alert and can make us feel agitated and as if we need to move or vocalize during the cold exposure Cold causes their levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.
By forcing yourself to embrace the stress of cold exposure as a meaningful self-directed challenge (i e , stressor), you exert what is called ‘top-down control’ over deeper brain centers that regulate reflexive states This top-down control process involves your prefrontal cortex – an area of your brain involved in planning and suppressing impulsivity That ‘top-down’ control is the basis of what people refer to when they talk about “resilience and grit ” Importantly, it is a skill that carries over to situations outside of the deliberate cold environment, allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors In other words, deliberate cold exposure is great training for the mind
COLD WATER
EXPOSURE
NATURAL INCREASE IN DOPAMINE LEVELS & ENHANCING YOUR MOOD
While not true of every stress, cold exposure causes the prolonged release of dopamine. Dopamine is a powerful molecule capable of elevating mood, enhancing focus, attention, goal-directed behavior, etc. Cold water exposure increases baseline dopamine levels by 2 5 times over 2 5 hours Even short bouts of cold exposure can cause a lasting increase in dopamine and sustained elevation of mood, energy, and focus
METABOLISM
In the short-term, cold exposure increases metabolism as the body has to burn calories to increase core body temperature. The total calories burned from the cold exposure are not that significant However, the conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for:
Allowing people to feel more comfortable in the cold (i e , cold adaptation) 1
2
Triggering further and more sustained increases in metabolism
Of course, calories on (consumed) versus calories out (metabolized) or “CICO” governs whether you gain, lose, or maintain weight. There is no escaping the laws of thermodynamics.
LONG TERM BENEFITS & ADAPTATIONS OF COLD EXPOSURE
As soon as you go into cold there’s an activation of brown fat Every time you are exposed to cold, you’ll build adaptation – you’ll have more brown fat activated and will heat up faster because your body gets more efficient Stress response will subside with consistent exposure so catecholamines will increase less Insulin sensitivity will improve and metabolism will increase as a result
Avoid after hypertrophy training - Avoid cold exposure for at elast four hours after hypertrophy exercise Six is even better Hypertrophy training is any exercise that you do with the sole purpose of increasing your muscle mass instead of focusing on building strength
COLD EXPOSURE DOSE FOR OPTIMAL RESULTS
Cold exposure 11 minutes per week, spread out across 2-3 sessions
The goal is to keep the stimulus, a stimulus – you don’t want to build up the ability to hang out in cold for all 11 minutes at once
There is a tipping point at which a good, hormetic stressor can feel like chronic stress to the body and you no longer receive additional healthy outcomes
Trouble tolerating cold exposure? You will still get all the benefits if you leave your hands out of the water, wear a cap and submerge up to the neck, and/or wear booties on your feet
COLD WATER
EXPOSURE
BENEFITS IN PARKINSONS DISEASE
Neuroprotection and Neuroplasticity:
Cold exposure triggers the release of RNA binding motif 3 (RBM3), linked to regeneration of synapses
RBM3 has shown potential in preventing neurodegenerative diseases, including Parkinson's
Norepinephrine's role in memory enhancement and stress response may benefit individuals with Parkinson's
Dopamine and Neurogenesis:
Dopamine, critical in Parkinson's, is released during cold exposure, supporting executive function, motor control, and motivation.
Adult hippocampal neurogenesis, impaired in Parkinson's, may be influenced positively by cold exposure.
Deliberate cold exposure shows promising potential in supporting individuals with Parkinson's disease by promoting neuroprotection, neuroplasticity, and influencing neurotransmitter levels As part of a comprehensive approach, cold water therapy may contribute to improved cognitive function, enhanced mood, Increase in dopamine levels, and increased resilience
