Scientists Have Said It's Like Doing Cocaine...

GM. This is The Weekly Wellbeing where we help you get the body of your dreams, one measly newsletter at a time. 

Here's what we've got for you today:

• Which is best: Ice bath, cold showers or cryotherapy

• Benefits of cold exposure

• When to do it and for how long

Should I Take An Ice bath, Cold Shower, Or Do Cryotherapy

Studies have shown that ice baths or cold water­­­ immersion to the neck are the most beneficial, but also mention that cold showers can work too (and are more accessible to most).

What Are The Benefits Of Cold Water Exposure?

1. Increased Energy and Focus: 

Cold water exposure releases epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body, elevating energy and focus levels.

2. Increased Metabolism: 

Cold water exposure increases metabolism temporarily and can convert white fat to beige or brown fat, which is more metabolically active.

Note: While cold exposure is helpful for increased metabolism, calories in vs. calories out will be one of the most crucial factors regarding if you gain, lose, or maintain weight. 

3. Enhanced Mood: 

Cold water exposure leads to the prolonged release of dopamine, which can positively impact mood, focus, and goal-directed behavior.

One study even found that immersion in cold water — 57 degrees, to be exact — raised people’s blood levels of the neurotransmitters noradrenaline (by 530 percent) and dopamine (by 250 percent).

Here’s the cocaine link:

As mentioned in the book Dopamine Nation by Stanford psychiatrist Anna Lembke..."That increase is the same dopamine increase a person gets when they do cocaine… but obviously without the horrendous side effects of doing a dangerous drug" 

4. Recovery: 

A study on the impact of cold-water immersion on recovery showed that it can be a highly beneficial method for recovering from high-intensity exercise or endurance training.

Immersing in cold water for short periods of less than 5 minutes resulted in improved muscle power, perceived recovery, and reduced muscle soreness, likely due to a reduction in creatine kinases.

Note: Cold water immersion (but not cold showers) after training within 4 hours can hinder gains in muscle growth, strength, and endurance, it's recommended to wait for 6 to 8 or more hours after training, or do it before training. However, if the goal is solely recovery without adaptation, it can be done regardless of the timing.

When Should I Do My Cold Exposure?

It's suggested to use cold exposure early in the day and not close to bedtime as it can increase body temperature and wakefulness, while decreased body temperature can cause drowsiness.

How Long Should I Do My Cold Exposure For?

• Total 11 minutes per week split into 2-4 sessions lasting 1-5 minutes each across the week.

• The water temperature should be cold but safe

• Avoid huddling or crossing your arms while in cold water, as shivering is a good sign and may enhance metabolic increases

• End with cold and allow your body to reheat and dry off on its own

Conclusion

When I first started taking cold showers, I began with 30 seconds of exposure for a week before moving up to 1 minute, 2 minutes, etc.

Once my body became familiar with cold immersion, I started doing cold plunges which I've found to be the most impactful form of cold therapy.

Nowadays, I simply can't go about my day without taking a cold shower in the morning.

**If you're still dreading the thought of taking a cold shower, take a look at this tweet from Dr. Huberman.**

“The man who earns a million, but destroys his health in the process is not really a success.” – Zig Ziglar