I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. #HubermanLab #ColdExposure #IceBaths Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com - use code "huberman" Helix Sleep: https://helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Subscribe to the Huberman Lab Podcast: Apple Podcasts: https://apple.co/3DbFdlv Spotify: https://spoti.fi/34Xod5H Google Podcasts: https://bit.ly/3wo01EJ Other platforms: https://hubermanlab.com/follow Article Links Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6U Human physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTO Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3IZwCnb Adipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41 Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7 Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696 Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial: https://bit.ly/3NJTpXy Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoi Timestamps 00:00:00 Deliberate Cold Exposure, Health Warning 00:04:23 Tool: Moderate Exercise & Cognitive Work 00:10:47 The Brain-Body Contract 00:11:32 AG1 (Athletic Greens), ROKA, Helix Sleep 00:15:37 Circadian Rhythm & Body Temperature 00:18:41 Tool: Quickly Decrease Core Body Temperature, Glabrous Skin 00:25:26 Mental Effects of Cold Exposure 00:29:02 Physical Effects of Cold Exposure 00:30:11 How Cold Should the Temperature Be? 00:34:53 Cold Showers vs. Cold Water Immersion 00:38:27 Protocols for Cold Exposure 00:50:57 Optimal Mindset(s) During Cold Exposure 00:55:26 Tool: Using Movement During Cold Exposure 00:57:51 Optimal Frequency of Cold Exposure 01:00:22 Cold Exposure for Dopamine, Mood & Focus 01:12:55 Cold Exposure & Metabolism, Brown Fat 01:25:55 Tool: Caffeine, Dopamine & Cold Exposure 01:29:14 Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering 01:34:15 Norepinephrine & Fat Cells 01:36:22 Cold, Physical Performance, Inflammation 01:47:36 Hyperthermia & Glabrous Skin Cooling 01:53:27 Tool: Palmar Cooling & Endurance 02:03:18 Cold Exposure to Groin, Increasing Testosterone 02:07:50 Tool: Optimal Timing for Daily Cold Exposure 02:11:16 Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com