Optimal Duration for Cold and Hot Immersion
Summary: The goal of cold and hot immersion is not to endure extreme temperatures for long durations, but to provide a stimulus for improving health metrics.
Shorter sessions of cold immersion are more feasible and less challenging for most people, and longer sessions may not be beneficial and could be detrimental.
Optimal Deliberate Cold Exposure Threshold and Session Division
Summary: The optimal threshold for deliberate cold exposure is 11 minutes per week, divided into two or three sessions of one to three minutes each.
Additionally, 57 minutes should be divided into three 20-minute sessions. It's important not to round up to an hour and one doesn't necessarily have to be perfect as long as the threshold is met.
Dividing the time is more beneficial than doing one 11-minute session per week, as the hormetic response depends on the cold shock and becoming too cold adapted can diminish the desired autonomic stimulus.
The Benefits of Shivering on Brown Fat
Summary: Shivering increases metabolism and burns calories.
Shivering after exposure to cold water is caused by the after drop, which is a decrease in core temperature. The drop induces shivering, which activates brown fat to warm the body.
Shivering is a form of training for the cells, muscles, and metabolism.
It increases insulin sensitivity and creates healthy stress in the cells, leading to improved activation and overall health.
Activating Brown Fat by Exposing to Cold Temperatures
Summary: Exposing yourself to cold temperatures can activate brown fat, which is the body's temperature regulating organ.
This activation can increase metabolism and insulin sensitivity. Even small temperature changes on the skin, such as going outside in a T-shirt or wearing a cooling vest, can activate brown fat.
Studies have shown that exposing oneself to cold temperatures for 10 days can also promote the growth of brown fat.
Cold wind exposure, sleeping in a cold environment, or gradually exposing oneself to colder temperatures are alternative ways to activate brown fat without extreme measures like cold showers or plunges.
How to use your brown fat to prepare for winter
Summary: In the fall, you should wear fewer layers to prepare your body for winter and rely on your brown fat to keep warm.
In the spring, wear more layers to acclimate your body to warmth and improve cooling efficiency in summer.
The Ideal Duration for Sauna and Cold Exposure
Summary: The ideal duration for a sauna session is 30 minutes per session.
Exposing cells to this amount of heat activates heat shock proteins and repairs the cells. Beyond 30 minutes, there are no additional health benefits.
Similarly, for cold exposure, spending one to two minutes per session in cold water, up to a total of 11 minutes per week, provides significant cardiovascular benefits.
It is not necessary to engage in extreme cold exposure or lengthy swims in order to acquire these benefits.
Furthermore, the study suggests that spending a total of 57 minutes per week in the sauna is optimal for health.
The Benefits of Ending Your Cold Exposure Session on Cold
Summary: The debate in the deliberate cold exposure community is whether to end on cold or heat.
The Soeberg principle suggests ending on cold to force the body to heat itself up, increasing metabolism and activating brown fat and muscles. This exercise can have lasting effects on metabolism and neurotransmitter activation.
Winter swimmers who ended on cold were physically warmer and had increased brown fat activation.
This can improve sleep and maintain a more efficient heating and cooling system.
The Benefits of Cold Exposure on the Body
Summary: Cold exposure forces the body to heat up by itself, activating brown fat and muscles to collaborate in maintaining thermogenesis.
This collaboration acts like an exercise even after the cold exposure, increasing metabolism and keeping neurotransmitters activated. The activation of brown fat and muscles makes them more efficient by increasing mitochondria in the cells, leading to faster heat generation.
The Soeberg Principle: Ending on Cold to Increase Metabolism
Summary: The 'Soeberg principle' advocates for ending on cold in order to force the body to heat itself back up, thus increasing metabolism.
Ending on cold activates brown fat and muscles, promoting a beneficial effect on the body.
The Benefits of Wearing Wool Caps in a Sauna
Summary: Wearing wool caps in a hot sauna insulates the body from the heat environment, allowing individuals to stay in the sauna longer.
It takes a lot of heat to reach the skin when wearing a wool cap, delaying the brain's signal of urgency to get out. This insulation prevents the brain from receiving the signal and allows individuals to stay in the sauna more easily and for a longer duration.
Impact of Head Submersion on Heat Loss
Summary: Submerging up to the neck results in an 11% heat loss from the body core.
Submerging the head in addition to the neck increases the heat loss rate by 36%. This substantial increase in heat loss may lead to a higher risk of hypothermia, emphasizing the importance of considering the potential consequences before choosing to submerge the head as well.
Deliberate Cold Exposure: Short and Frequent vs. Long Duration
Summary: Individuals who dislike the cold are ideal candidates for deliberate cold exposure as it evokes a greater stress response leading to better adaptation.
In contrast, those comfortable in the cold find it harder to trigger an adaptation response. Therefore, short and frequent cold exposures are recommended for maximum effectiveness, especially for individuals with limited time for deliberate cold exposure activities.
Episode AI notes
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Shivering increases metabolism and burns calories. It is a form of training for cells, muscles, and metabolism, leading to improved activation and overall health.
-
Exposing yourself to cold temperatures can activate brown fat, which increases metabolism and insulin sensitivity. Even small temperature changes on the skin can activate brown fat.
-
Wearing fewer layers in the fall can help prepare the body for winter and activate brown fat.
-
The ideal duration for a sauna session is 30 minutes or less. Spending one to two minutes per session in cold water, up to a total of 11 minutes per week, provides cardiovascular benefits.
-
The optimal threshold for deliberate cold exposure is 11 minutes per week, divided into two or three sessions of one to three minutes each. Dividing the time is more beneficial than doing one long session per week.
-
The goal of cold and hot immersion is to provide a stimulus for improving health metrics. Shorter sessions of cold immersion are more feasible and less challenging.
-
The 'sober principle' suggests ending cold exposure sessions on cold to increase metabolism and activate brown fat and muscles.
-
Cold exposure activates brown fat and muscles, increases metabolism, and improves neurotransmitter activation. It also leads to faster heat generation by increasing mitochondria in cells.
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Submerging the head in water increases the rate of heat loss and may lead to a higher risk of hypothermia.
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Wearing wool caps in a sauna insulates the body from the heat, allowing individuals to stay longer in the sauna.
-
Deliberate cold exposure is more effective for individuals who dislike the cold. Short and frequent exposures are recommended for maximum effectiveness.