AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

TL;DR

Deliberate cold exposure, when done for short durations and followed by warming up, is unlikely to directly cause illness. However, exposure to cold, dry environments can increase susceptibility to viral and bacterial infections. Overall, deliberate cold exposure can enhance immune system markers, but caution should be exercised when practicing it while feeling sick.

Transcript

ANDREW HUBERMAN: Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life. [MUSIC PLAYING] I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today is an ask me anything episode, or AMA. This is part of our premium subscriber channel. Our premium s... Read More

Key Insights

• 🥶 Deliberate cold exposure, when followed by warming up, is unlikely to directly cause illness.
• 🤑 Cold, dry environments increase susceptibility to infections by impacting the mucosal lining in the nose and mouth.
• 🥶 Regular and correct practice of deliberate cold exposure can increase immune system markers, potentially enhancing resistance to infections.
• 🥶 The release of adrenaline and norepinephrine during deliberate cold exposure can enhance immune system function, but long-term elevation of these molecules may suppress the immune system.
• 🤑 Nasal breathing is recommended to reduce the risk of infection through the mouth.

Questions & Answers

Q: Can deliberate cold exposure cause you to get sick?

If done for short durations and followed by warming up, deliberate cold exposure is unlikely to directly cause illness. However, exposure to cold, dry environments can increase susceptibility to infections.

Q: What are the benefits of deliberate cold exposure on immune system function?

Deliberate cold exposure, when practiced regularly and correctly, can increase immune system markers such as IL 6 and various immune cells. This can potentially enhance resistance to certain infections.

Q: Should you practice deliberate cold exposure if you're feeling unwell?

If you're feeling sick, it's best to avoid deliberate cold exposure and focus on rest and recovery. Deliberate cold exposure may not be beneficial when you're already rundown.

Q: Can deliberate cold exposure suppress the immune system?

Chronic and excessive elevation of adrenaline and norepinephrine, which can occur with prolonged deliberate cold exposure, may suppress the immune system. It's important to find a balance and not overstress the body when practicing deliberate cold exposure.

Key Insights:

• Deliberate cold exposure, when followed by warming up, is unlikely to directly cause illness.
• Cold, dry environments increase susceptibility to infections by impacting the mucosal lining in the nose and mouth.
• Regular and correct practice of deliberate cold exposure can increase immune system markers, potentially enhancing resistance to infections.
• The release of adrenaline and norepinephrine during deliberate cold exposure can enhance immune system function, but long-term elevation of these molecules may suppress the immune system.
• Nasal breathing is recommended to reduce the risk of infection through the mouth.
• Resting and avoiding stressful activities is advisable when feeling unwell, even if deliberate cold exposure is known to have immune-enhancing effects.

Summary & Key Takeaways

• Deliberate cold exposure, when done for short durations, does not directly lead to illness if followed by warming up.

• Cold, dry environments can increase susceptibility to viral and bacterial infections.

• Deliberate cold exposure has been shown to increase immune system markers when practiced regularly, but the effects on actual resistance to infections require further study.