Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects

[@FoundMyFitness]

Make sure to check out my detailed overview article on the physiological effects of cold stress here: www.foundmyfitness.com/topics/cold-exposure-therapy

[@davelyn786]

Watching him led me to you. So is water from a regular cold shower cold enough to get the benefits. I don’t know how cold my shower gets but I doubt it’s anywhere near 39 degrees

[@uelude]

@@davelyn786 invest in a thermometer

[@davelyn786]

@@uelude ha. Good point! Blessings to you.

[@AriCat777]

Thankyou for all you do. By the way you seem to be aging in reverse, I'll keep listening.

[@geocyo8835]

Hey Doc! Thanks for the content. I was wondering if you would mind letting us see the publish date of your videos so we can know how current certain information is. Stay great!

[@jlvandat69]

Since I began listening to Dr. Patrick a couple years ago I have begun cooking myself in saunas, freezing myself in ice baths, starving myself regularly and thoroughly exhausting myself on the treadmill almost daily. If I am not dead soon, I expect to be very healthy.

[@i.ehrenfest349]

Just don’t overdo it on the treadmill, duration wise - short spells, remember. High intensity, low duration.

[@jlvandat69]

@@i.ehrenfest349 Thanks for the suggestion. I normally do a mix - sometimes the high intensity with breaks, and sometimes longer duration to get at least 120 minutes of aerobic exercise weekly.

[@pro63100]

@@i.ehrenfest349 you should check out Peter Attia. His take on zone 2 cardio training vs HIIT is pretty compelling.

[@BCM5]

Why would u starve yourself 😂

[@jlvandat69]

@@BCM5 Actually, that's an exaggeration. I do Intermittent Fasting and have seen incredible results, but I still eat!

[@DeeplyBreathing]

I heard you and Joe Rogan talking about this on his podcast four years ago when I was sleeping sixteen hours a day after a fifty five MPH rear impact by a pickup at a stoplight in my KIA... helped me move again and brought pain levels to tolerable without turning to opiates, and I am forever thankful!

[@Teabonesteak]

Have you read "The Way Out" by Alan Gordon? Fetching read.

[@WaterspoutsOfTheDeep]

Don't forget about near infarred led bulbs, and PEMF like the ICES machine.

[@Mr25thfret]

@@WaterspoutsOfTheDeep I have a lumen photo unit and I'm getting ready to use it on my shoulder. It has really help my back. but this injury has been persistent for about a year. You just reminded me that I have that unit. Thanks! If you are interested, in about 2 weeks, hit me up and I'll tell you if it helped.

[@WaterspoutsOfTheDeep]

@@Mr25thfret I know they work almost immediately in under 5 minutes. My mother who has back and shoulder issues from a car accident uses them. I have used them too. It's just a 54watt led 850nm bulb from amazon you screw into a light fixture. The near infrared penetrates deep into tissue a inch or two it is basically the same across the board as red light and it's benefits except better because works deep. Red light 660 nm and 630 only goes a few mm deep. It almost instantly takes away inflammation. I do it after face peels, needling, and other serious face treatments and it immediately cuts the redness and swelling you can see it. The ICES PEMF is even more effective and can reach deeper and they work differently so they can work together. The ICES PEMF is what is used on people and animals that have spine surgery and broken bones and other serious deep injuries to heal fast and after 15 minutes dramatically cut the pain because it drops the inflammation locally. I had food poisoning awhile ago it helped a lot to calm the gut discomfort, also heart palpitations and it reduced it a lot right away. Also I love it after doing alot of work with my hands and my finger joints are sore and swollen. These two things are amazing investments. There are a lot of other things you can do with them too. Like the near infrared there was a study that showed it increased muscle growth something crazy like 40-50% because it increased the rate of repair after weight lifting. No supplement can even remotely come close to such results. Yet with the LED bulb it's just one investment of like 40 USD per bulb. Thats why I recommended them. Cold therapy won't be giving anywhere close to the same results and it's really a pain and uncomfortable. These two I mentioned are extremely easy. The ICES PEMF is amazing because before if you wanted real actual functional PEMF treatments you'd need to basically go to a hospital that had a 15k dollar machine or a practice. But a NASA scientist patented a compact handheld low power way to get the same type of effects with induction of the PEMF. He owns the patent and sells his own machines pretty cheap compared to the companies that lease the patent and make their own. It's like 400-500 USD vs 2000. There is a million things that can be said about both. But I already wrote a book in the comment section lol.

[@ItsAllGoodGames]

Check out the feldenkrais method

[@rachellezeiders5283]

I’m so glad you posted this. I need to start doing my ice baths again. I still do cold showers but it is not quite the same as 34* F ice water. I started this for my mental health (severe depression and anxiety) and a whole host of autoimmune issues including constant pain and such a severe cold intolerance that I would spend days in bed shivering if it was below 85. I live in Southern California and dreamed of moving to a place that never got below 90. My experience with ice baths was absolutely incredible! The trick is to tough it out for 30 seconds to a minute with lots of deep breathing. After that I was able to work my way up to 15 minutes in the ice! I get into almost a meditative state and then stay as long as I want. Another trick I use if I start shivering in the ice is that I focus, breathe and get myself under control. I do not jump out! I tell myself that I cannot get out until I get control over myself. (I’m not telling anyone else to do this, it’s just what works for me). This makes all the difference for me. We have control over our body and mind! When I decide to get out, I am calm and not shivering. To spend my entire life feeling horribly out of control to knowing that I am in complete control is so empowering that it’s hard to explain. All of the health issues that I had experienced for years and the mental health issues that I had for as long as I can remember all just kind of faded away. Life changing! I am a mother of 4 sons, married, in my late 30’s and of thin, small stature. Definitely not someone who looks tough and strong. Anyone can do this! I promise! One tip is to watch a lot of Wim Hof videos, interviews, ect. Wim Hof videos changed my life! I found a video of Wim coaching someone getting into ice water and play that on my phone while I’m getting into my ice bath. Having him tell me to breathe and that I am in control makes me feel like I can do anything! Breathing and getting into a meditative state is huge for me! If my kids interrupt me I usually will start shivering. I have to stay focused! I get out when I am in complete control. I am calm and not shivering because I am in control! I do the Wim Hof exercise after to warm up my body and then I go about my day. When first starting the cold showers it is unbearable I know but read about all the benefits to the body after 2 minutes in the cold. If you can get past the 30 second mark you can get up to 2 minutes pretty quickly after that. Cold therapy has stopped anxiety, panic attacks and depression in its tracks for me. If you feel a panic attack coming on get in cold water and I bet it will stop immediately! I know I rambled on and on but I hope this will help someone! I will be starting my ice baths again this week to get control again over some of the symptoms that have crept back into my life.. Good luck to all!! You are in control! As Wim would say “You are entitled to be happy, strong and healthy cause the rest it b.s.!!” 💙

[@schenelle79]

Thanks for that detailed explanation Rachelle. What a joy to find something so elementary to halt anxiety and depression. I will definetly be giving this a go, even just for clear headedness and inner calm.

[@ricka0917]

Hello Rachelle, I have anxiety and depression also I was wondering this is really help with it if you could give me a little more info I really appreciate it!!😎

[@rachellezeiders5283]

@@ricka0917 Wim Hof has a great free App explaining how to do the cold immersion and the breath work. He also has a couple online classes that you can pay for and take. His method absolutely makes me feel better and also just watching KZbin videos/interviews of him is so inspiring and helpful. To know he has felt the darkness of this crap and now is so powerful, in control and full of life helps a lot. He makes you want to live again. Really live….like he does, with happiness and strength. I started being able to really separate my mind, body and spirit. It’s amazing to discover that You (Spirit) have control over your mind and body. That’s the only way I was able to actually get into the ice was to tell my mind and body that they were no longer in control! I was in control and they were getting into ice water now! I also stopped saying “My” anxiety and depression because it was not mine! I detach from that crap as much as possible and say (the) anxiety and depression if I must talk about it. This method can and will absolutely help anxiety and depression. Start ending your regular shower with 15 seconds of cold and work your way up from there. Breathe. The 2 minute mark is where the magic really happens. Something shifts and somehow even though it’s cold it doesn’t bother you and you can stay longer. Most of us start looking forward to our cold showers everyday because you feel so good after!

[@jjooeegg1]

Are the ice baths in your bath tub with ice ?

[@chrisdeason4904]

Fascinating, perhaps anxiety type conditions are a metabolic condition?

[@stevecutrer3932]

Thank you Rhonda! I am a nurse practitioner and chiropractor at one of the largest Cancer and Hematology groups in the world. I am constantly referring my patient to your videos! Your hard work is much appreciated!

[@cianrock2502]

I had a lay down in the river here for a few minutes today here in Ireland. The water runs down from the mountains and is ice cold. I felt great after. 👌

[@kayakMike1000]

Based

[@chrismckell5353]

I've found that I feel invigorated after diving into the bay ( cool water current all year) or a unheated pool .

[@Rawdiswar]

Oh that sounds refreshing.

[@lemdrix8071]

Ireland has mountains?

[@karloshamilton5963]

@@lemdrix8071 yes, lots of mountains, but nothing like the Rockies or Alps. Have a look on youtube.

[@klayvonisme]

I started doing ice water swimming in a creek on a friend’s property. I found my best success by preparing mentally in advance. If I thought cold, my muscles would tighten, reducing blood flow and I would be so cold. I learned to relax using Wim Hof breathing and mentally prepare by thinking of it as a summer swim. I found this to be extremely helpful and could easily remain submerged for 10-15 minutes. My favorite time is when the air temperature is below zero F. It’s really incredibly exhilarating to come out of the icy water and feel warm in these temperatures! I’ve never felt so alive!

[@hiboostchosh]

Dr Ronda thank you for all you’re help, iv gone from 155kg too 123kg with just doing saunas and fasting, thank you so much

[@deanhatt]

Anecdatally, I can say that without medication, my adhd has never been more tempered and under better control than since I started cold immersion 9 months ago. My LIfe is completely different, and amazing. Ive been following health science for a while; fasting, sauna, exercise, sunlight, and vitamins. But cold exposure has done more for me than anything I would say

[@sentientexplorer]

@@Soulflytribe04 Your right butAdhd does exist mate. It is a symptom of trauma. Trauma is stored in the body and causes excess dopamine, cortisol and adrenaline and as a consequence the brain is in a constant state of flight and flight and cannot focus because it thinks it is in danger. Cold water exposure places the attention from the head to the body activating the parasympathetic nervous system and calming the mind and body down.

[@sentientexplorer]

@@Soulflytribe04 I agree with everything you say and ADHD is a symptom of a cauldron of issues. Lack of sleep and poor diet causes inflammation and that in itself is a form of stress and trauma. I also think our society is a catalyst for ADHD. We live in a world where we are never allowed to be or know presence.

[@CrueLoaf]

The Placebo effect is hugely powerful. We can’t discount that.

[@JuanGarcia-tb7ph]

@@Soulflytribe04 Wtf are you talking about? What are your qualifications to make such a determination?

[@TolaRat]

@@Soulflytribe04 unqualified opinion

[@raheldeborah]

I love taking cold baths (as cold as my water will get) at night before I go to bed. I know, not exactly what other people do, but I’ve found that it helps me fall asleep faster

[@Neverhood.]

true! I'm doin the same, and it really helps to fall asleep faster!

[@SunnyIlha]

Love how you let others know about this. I go immerse whole body in coooold sea water (36°) twice a year. Take a dip in the sea. I wade out up to my chest, and dunk myself down, head and all. My body goes into a wild thrill and I feel like I'm 18 years old instantaneously. I sleep fabulously for days afterwards too.

[@angelaj8958]

people who do those "polar-bear plunge" challenges in the winter say the same thing

[@karinberryman2009]

Is jumping off a pier a good practice rather than swimming out to the depth that we need to fully submerge ourselves?

[@SunnyIlha]

@@karinberryman2009 I've only jumped off a cliff, rather than a pier, though it was in warm tropical water, rather than into cold water.

[@AVdubs1]

Clear, concise, easy to follow, informative, applicable. What more could you want. Great video!

[@kayakMike1000]

Pretty normal for dr. Patrick

[@loristrachan8633]

I'm going to take notes on this so I can enlighten others of the huge benefits cold therapy has on the body!

[@r.d.6565]

Very cool. Weird as I was at the gym and researched cold bath effects from Rhonda. I had a good few sauna and cold bath sessions today, best feeling in the world. I owe you a lot Rhonda for the important information you share.

[@TheTjames77]

I'm a fan of cold showers in the morning and I'm glad to hear that you don't have to spend hours submerged to see benefits.

[@amilcargomes3013]

Dr. Rhonda Patrick, fantastic explanation of the effect of hypothermic therapy. I am a Brazilian Naturopath who lived in Bogotá Colombia and Maracay Venezuela and since the 80's I have been fighting for an evidence-based naturopathy and I advocate the use of hypothermic therapy as a powerful hormetic resource capable of restoring health and creating a biological shield, in becoming more and more adapted and with optimized health. You, to me, are one of the few scientists who can explain the hyrmatic effects of several natural resources with excellent mastery. I am your follower and admirer.

[@brucebarton8767]

I've been swimming in cold water for 4 years now. From 32 degrees (salt water doesn't freez at 32) to 50 degrees all winter. At 32 deg. I can make only 2 dives & I'm out to the hot bathtub! 45 deg. I can dive under 4-8 times then the hot tub. Benifits? Sharper memory, stronger muscles, expanded chest & lungs & a GREAT feeling o relaxation! I use a combination of the DOLPHIN KICK & a complete downward Breast stroke. Results? In the absolute BEST physical condition ever! I started when I was 70! "AWESOME!"

[@jcrow62]

Thank you so much Dr. Patrick. I feel so blessed to have found Wim Hof years ago who introduced these concepts. It's so nice to hear the science behind it to confirm the benefits I receive and refocus my efforts.

[@Mr25thfret]

I found you when researching broccoli sprouts and you have been a wealth of knowledge since! Thank you Rhonda!

[@cngz3.3]

I normally watch podcasts etc. on 1.25x. I watch Dr. Patrick on 0.75x :))

[@treewalker1070]

I used to live about a half mile from a river. I swam in it every chance I got in the summer, and occasionally in the winter, when the temperature was below freezing, Well, didn't exactly swim in it then, just plunged in it and thrashed around frantically to get my blood circulating and got out after a few minutes. After that, standing on the snowy ground barefoot in a wet bathing suit, I felt supercharged, not cold at all. I felt like if I could do every day, I would be immortal. This past year, partly because of those memories and partly because of things I read on the internet about the benefits of exposing yourself to even merely cool weather, without a coat, I took up jogging in tank top and shorts every morning. I started in the summer, when the morning temperature was about 60 F (about 15 C). My ambition was to condition myself gradually so that I could go out dressed like that even in the winter when it got below freezing. And it worked great! By winter, when the morning temperature was around 25 F (about -4C) I was doing it. My skin stung, but the cold didn't seem to reach me inside. Except I had to wear thick gloves on my hands or my fingers would get numb and stiff. I don't know about doing the ice baths, though, for two reasons: first, my poor hands can't take the cold, and second, it all seems to depend on physical activity that gets my circulation up, and in an ice bath you'd be immobile. Ice baths are not practical anyway if you can't make quantities of ice. But Im a big believer in the rejuvenating effects of cold, have been for years. BTW, I'm 70 yo. Matter of fact, there's a vid on KZbin called "Swimming In Miracles" where this guy had terminal cancer and decided that on his bucket list was an ambition to swim the length of the Willamette River (the very river I used to swim in). It took him a couple of weeks, and afterward it turned out his cancer was in remission. He attributed that to all the spiritual lessons he was getting about nonresistance and love and so on -- surely part of it. But there was something else. Although it was summer, the water was about 50 F (10 C) and nearly every day, despite being in a wet suit, he would eventually start to get hypothermia and have to be fished out of the cold river for a while to warm up in the sun. He didn't make any connection between that and the remission of his cancer, but I feel they were connected.

[@barbarafairbanks4578]

@BenBenson I kind of disagree with you, but is just my opinion (educated guess). The factors of hormesis that are beneficial to mitochondrial health (especially), are a short, temporary shock to the body (e.g. cold exposure), which he would certainly be getting just going out into the cold, lightly dressed as he was. There's the shock, right there (generating epinephrine), and doesn't need to be any length at all - just that short shock will give the nrrvous system a good shot of epinephrine. The other beneficial factor to cold exposure hormesis is 'shivering' - this generates brown fat which is physiologically beneficial, as well. And, it matters not that the body is heating up with exercise because this happens AFTER the body has experienced cold shock a period of shivering (which I have to assume was present in the beginning of h8s cold exposure). Also... about the body's thermogenesis with exercise - The body will be heating up very quickly with cold exposure anyway - exercise or no exercise - that's why we shiver in the cold. Shivering is 'micro-movement' of the nervous system - e.g., 'exercise' for the purpose of thermogenesis...(heating the body).

[@lorinichols9996]

I decided to try this last fall with my large inflatable pool rather than take it down. It was a nice way to ease into it as the nights got colder. I loved it so much, I figured out a set up for indoors, and now will be buying a chest freezer to convert so I can continue to do it all summer. I was not at all depressed, but the mood elevation is amazing! I was all "zip-a-dee-doo-dah" for much of the day. It's modulated a little over time, and re-warming's not super fun in winter, but I still do it every day and miss it when I'm traveling.

[@brucebarton8767]

Same way I started. Yet, although I've told people about cold water swimming, NOBODY EVER TRIED IT THEMSELVES!

[@lorinichols1847]

@@brucebarton8767 I know, right? I'm so glad I'm open to new info and experiences like this!

[@addictedtochocolateandcoff9582]

are you still doing this? hows it going

[@lorinichols1847]

@@addictedtochocolateandcoff9582 You bet! It's such a nice morning ritual. About the only time I skip is if my HRV is low and I think I may be fighting something. I also bought a hybrid sauna (Finnleo) and really enjoy doing contrast with my indoor set up. I may buy a home ice maker to be able to do it occasionally in summer -- sauna and indoor tub are on the second floor of my house, so it gets warm up there....

[@carloscarion1748]

I’ve been taking cold showers almost all my life I use cold water for everything and even though I hate the winter I do expose myself to cold temperatures and after a while it doesn’t feel so bad I actually feel kind of good so I’m very interested in this research you were doing and as always I’m very interested in whatever it is you are researching thanks for the info

[@go-wycowboys5018]

Dr. Patrick, kind regards and thanks for getting this science out for people. I am on a health regiment now for the last 4 months. I am on a intermittent fasting 5eat/19 not diet. I wake between 5-6Am automatically from a good 8-9 hour sleep. I light the fires in the heaters then go out to my Sauna that is still about 100F inside. I strip naked and then immerse 100% in 33F cold water for about 3-4 minutes. then let the cold breeze send me to shivers. I dry off and dress for the day. next I have my first Coffee with prebiotics, and spent my day very productive at work with super attention. When I eat it is healthy foods without simple sugars. the next is to light the Sauna and while it is heating I spend the 45 minutes doing core strengthening exercises. then I ice bath again then Sauna at 180-190F for 15 minutes repeat 4 times and end on hot Sauna. This routine has changed my entire life. I should also mention I am now closer to my physical condition when I was 30 than ever - I am well over 60. Thanks again.

[@kimcornelison3253]

I found this summary to be concise, informative and helpful. I appreciate the visual material as well.

[@BRXTHER-X]

Awesome video! I icebathe in my deepfreezer at 0.5°C ice water for 5-10min 1-3 times daily on average. It actually makes me happy, clear, focused and I love myself now! My video’s showcase how my icetherapy helps me! Thank you for sharing this very informative video as I now know I am truly doing good by me!

[@James_Haskin]

This girl I like lives in Canada and takes daily plunges through the ice. I’m in San Diego and I’m dreading jumping in the pacific this morning. I’ll be 🥶 crying 🇺🇸 FREEDOM!!

[@commonsense1339]

This sounds like the science of the cold therapy in The Wim Hoff Method. I now understand the reason for the extended cold shower first thing in the morning, completed before the breathing exercise and meditation. As well as the ice baths, and submerging your feet and hands in ice water during your down time. With 2 going on 3 years of practice, I can handle colder and colder temperatures for longer periods of time before shivering. I didn't know why until now! I'm experiencing the transition from shivering to non-shivering Thermogenisis...and I like what it's doing! And finally, beyond the physiological, I can also attest to the psychological benefits as well! Thank you Doc! It's weird how KZbin algorithms sometimes send random, yet timely and relevant videos instead of time wasters.

[@brucebarton8767]

Another little bit of information: I've been swimming under cold water for 4 years & if you've ever HEARD YOUR HEART BEAT LOUDLY WHEN YOUR "EAR" IS ON A PILLOW, that "sound " is diminished GREATLY after years of submerged COLD WATER SWIMMING! OBVIOUSLY, my arteries have EXPANDED.

[@MalMilligan]

I go through phases that last for months where I'm able to do a 2 minute cold rinse at the end of a shower. I've studied Wim Hof methods. But I loose interest in the cold showers usually in the winter months. Anyway it's good to know that there is scientific research into cold exposure and I'm sure I'll get back into it again soon.

[@orion9k]

You should try make it a routine, like doing it monday/wednesday/friday, and combine it with sauna. take a timer and make a sport out of it, so you compete with yourself on how long you can do it :)

[@nameremovedforyourpleasure352]

At some point in the past, I had gotten fat. I went low carb (~30 grams per day)and high saturated fat (coconut). When the colder weather hit, I didn't turn on much heat in the house. I'd get up and not dress and then cruise the internet until shivering. Then I'd bath and dress a bit for a long run. By spring I was running at 50 degrees F ( 10 C) in shoes and swim trunks. I was at goal weight and ready for the next leg of my life. The plan was to change white fat to light brown. It seems to work.

[@justinchinevere2]

This is great information and I used to follow this girl religiously until she started advocating for the Covid vaccine

[@luismanuelortega2794]

Thanks beautiful doc for the valuable information 🤩 I’m almost 60 I do crio every single day for the last 4 years. I started 3.5 minutes daily. Now I’m doing between 7 and 15 minutes -170. After my heavy bag boxing class and before my weight training and then I do red light bed for 20 minutes. Of course I do an anti inflammatory diet. Now People say that I look like 35 years guy even though I’m my son’s older brother or my daughter’s husband. I really feel energetic and really strong. I just highly recommend this routine. I’m a bit extreme guy for everything 😅People say that I’m the only guy that finish the session smiling 😅😅😅 The secret is control of a deeper breathing

[@Proambler]

Very happy to see effects at 50-60 degrees. Maybe I'll spend more time in the park reading in shorts and tees this spring! Also hoping there's some effect from the cold showers I take, hopefully we'll see studies looking at that kind of exposure.

[@Real_Question_Marked]

This is very interesting and relevant to research I’ve been doing in horticultural science. In plants, particularly pertaining to seedlings, stressors can be introduced through controls like heat, light and water availability, not so much to induce chemical/biological responses, although they can occur, typically it is done to prime the seedlings for more robust growth when the controls are optimized and no longer inducing stress on the plant, which in turn because of the stress releases plant hormones and the precursors necessary for catalyzing the future growth through the optimization of the controls. I’m definitely going to try this out again, and maybe you could do an episode on the “nofap” phenomena that, for many men at least, is part and parcel of the cold shower practice. Thank your Dr. Patrick, I love your work, research and insights especially through your podcast format, stay awesome!

[@calbrock6302]

I used to grow a small amount of cannabis and used to purposefully stress the plants by snapping leaves, and allowing the plant to dry out a little to the point of wilting then I’d feed and water them. My reasoning (without any scientific basis) was that after the stressing and withholding of water when I did water and feed the uptake of nutrients would be better and the stress of snapping leaves etc would encourage strong and resilient growth. I miss growing weed, I got more fun growing it than I did smoking it.

[@keosbay]

Incredible cold water exposure health benifit info thanks for sharing. I’ve been using the sauna & cold showers after training for the past 7+yrs & its most certainly helped improve my recovery & enhanced my mood. I’ve also added cold showers to my morning routine & I’ve found it to be a great mood enhancing tool to utilise each & every day. Puts a big smile on my face. 😁

[@TheFarmacySeedsNetwork]

Thanks as always! This is a great share-able length clip still with lots of awesome info!

[@studentaccount4354]

I hope I can catch this live. I have a busy day tomorrow. Thanks in advance.

[@FoundMyFitness]

I hope you can, too!

[@richardprice9730]

YES reinforcing the intuitive subjective sense of this us really doing me good and mapping the different biologically effects the BIG problem is in doing it ,a veteran of 3 years stream exposure 1-4 degrees dependent on time of year to overcome the shear extremely unpleasant effect and not to revert to all manner of avoidance strategies IS the MOST diffic aspect of its implementation. I know believe me it is THE most diffic of all health protocols to initiate and continue on a regular basis after extreme cold water cold showers are just refreshing believe me .

[@DeanOSupremo32]

Great Video. Thank you for the easy to follow graphics and citing research as always!

[@mattjeffsdpt]

This is excellent. Short. Concise. Actionable. Only thing I'd add is links to the cited articles a la hubermanlab podcast. That would make this a 10-out-of-10. Brava, Madam!

[@Live-Forever-Club]

Dr. Patrick hits the right level for non-academics like me - really interesting topic, well presented. Watched once for an overview, then I'll watch again to really study the charts she presents to get and even better understanding. Good timing too, as I have a voucher for a trial cryotherapy session so I was wondering what the physiological benefits were.

[@uelude]

So glad to see Rhonda do a new video, such a ray of positivity 😍

[@watcherworld5873]

This video provides interesting reasons why I should finally try ice baths. Currently, the coldest thing I do is 1 hour run/walk shirtless in short shorts in 40F temperature. I notice that I don't feel cold at night when I sleep anymore. Of course, that could be caused by many other things too.

[@SpearChuck777]

I was just bookmarking Dr. Lustig's browning of the ribs as we age either slowly at room temp or expedited through sugar consumption. FF to 39 minutes in his Fructose 2 lecture.

[@StateofKait]

Thank you! I’ve been doing five minutes cold dips a few times a week and I’ve noticed a decrease in my chronic pain. Amazing

[@SL-bu6qj]

When you say dip, do you go to a pool? Or bath?

[@KABSOOLH1]

I tested it and can confirm, the temperature outside feels like -2 or -3, temperature inside never goes above 15, I go run outside with 1 thin layer of body warmer and a t shirt and short I feel much better, more energy and very comfotable with getting cold, when i come home from running i have to open the windows immediatly because 14 degrees inside its too warm so i start working out with only under wear and windows open because otherwise i start sweating. i enjoy fresh air more than warm air now i can feel the different. by the way it's 14 degrees inside not because the heating is on, i dont know why but even when i leave windows and doors open for hours while its 0 degrees outside inside it does not go below 13. and when i close doors and windows it jumps slowly and stable at 14. the heating is off yes. Thanks for the informative video.

[@anthonyiervolino5697]

The very informative video aside, you look amazing Dr.Patrick.

[@Total_Body_Fitness_USA]

As an exercise physiologist I will say this is great for athletes. Just make sure you don't have cardiovascular disease because cold water constricts blood vessels and if you take a cold water dip it could be the last dip you ever take!

[@ronlabe5487]

Your coronary arteries stay a toasty 98.6°.

[@blitzroute66]

@@ronlabe5487 but the increase in load on the heart from all your peripheral vessels shutting isn't inconsequential, just worth keeping an eye on!

[@ronlabe5487]

@@blitzroute66 If your heart had a constant output, you would be absolutely right. But when your peripheral vascular resistance increases your heart can slow down or beat less forcefully. Cold decreases metabolism and oxygen demand so your heart will down regulate anyway.

[@michaelshanahan4965]

The complex where I live turns off the heater in the pool after Thanksgiving. Don’t know the temperature but it’s cold. Just slowly walk in and then head to the shower. Works great.

[@young_kdo9877]

The production value is amazing! It really helps visualize and explain!!

[@karlbe8414]

I am a life long lentil and broccoli seed sprout eater, thanks to Dr. RP. Sometimes I finish off my showers with cold water...

[@thegreatestofthe]

This short clips you do are fantastic! Much better than Huberman Lab. Please do more!

[@Photologistic]

Another great video from Rhonda Patrick. You are amazing, thank you.

[@buckw65]

Doing 3 cold baths a week at 10 minutes @ 45f changes my blood pressure from elevated to normal

[@wwoofthailand]

Dear Dr. RP I very much appreciate you and your foundmyfitness channel. I want to thank you for speaking more slowly, now I get much more from your videos. Keep up the great work nd agian thankyou.

[@mikestaub]

Thanks for sharing! I've been doing the Wim Hof method for years now and I feel amazing.

[@tomtom3378]

I have been doing cold showers for about 6 months now I did have very bad lower back pain I also suffered from high blood pressure ,since I been doing cold exposure my pain in back only needs 1 pain killer each day where I was taking 8 in 24 hours so does cold help other areas of the body I think so because each day is always better now and less pain killers as well also my depression as gone as well 👍

[@wrenchingandwheeling1589]

Shivering as I watch this. Just finished a 20 minute plunge. Feel great.

[@ant7936]

Excellent delivery again. Thank you, Rhonda!

[@john99776]

Rhonda is so cute. Love to watch her present material.

[@cameronidk2]

Looking good my dear, always find your Brain waves appealing!

[@erkutgurun]

Thanks for the great video. Everything sounds great. But when trying this out at 55 in my case, starting from the time I exit the cold shower, my kidneys ache for a few days, and when I keep them warm, the pain dissapears. So should I stop doing cold showers? Should I have started a lot younger to bypass this effect? Please advise Dr.Rhonda. Thank you.

[@alexblue6991]

This is like my house just now I live in Scotland the gas and electricity bills are dubbing in price can't afford to put on the heating

[@jasonc9423]

Dr. Rhonda Patrick is gifted! Loved her previous advice on Vitamin D... It made miraculous changes to my life. I moved from Hawaii to Canada and couldn't figure out what was going wrong both mentally and physically. Vitamin D supplementation changed EVERYTHING! Now I am going to take up "polar bear swimming" and see what changes occur! :)

[@tjames22123]

I was JUST thinking about thermal heat generation in the body the other day! Great topic, D Rhonda!

[@jeffmathieu2264]

I surf on the weekends, water temp is between 50-60 F, always feel great after

[@robrich8294]

Rhonda very informative and interesting presentation. !! I need a thorough explanation if someone like yourself or somebody else with a understanding of all the technical biochemistry jargon as to how the body works handling the cold weather and water immersion. From my own observations it is way easier to tolerate cold water immersion or cold weather exposure by eating oily saltwater fish like mackerel,herring,sardines,anchovies,wild caught salmon or where legal marine sea mammals BEFORE entering the cold environment. It makes a huge difference and can postpone hypothermia and be a lifesaver. I’ve made my own comparison refraining from eating oily fish and notice my fingers freeze as well as slow down much faster in cold water immersion compared with eating oily fish before going outside in the cold river ice water. Also I’ve used the Wim Hof principles since September of 2018 but immediately noticed just eating the oily fish and before taking a cold water plunge is easy. I go through all winter in the Penobscot River makes it easily tolerable. So can you explain or give any insight to this? So what happens when the veins,capillaries,blood vessels have this insulating high omega 3 oil that thins the blood in the body? What is interesting is the difference in withstanding the cold is dramatic in being a much longer duration. My own experiment was I refrained from eating oily fish 2 weeks and went in a horse trough middle of winter opening and closing fingers immersed in the ice water and the muscles froze up slowing down the movement in 3 min. Then I ingested oily fish and noticed it was easy to open and close my hands in 12 min!! That is 4 times longer so this is a dramatic difference. But what I find even more interesting is what Eskimos have by eating marine sea mammals that have a much higher fat to omega 3 oil ratio compared to oily fish. So by saying this is omega 3 oil responsible for the thermal warming properties of the blubber with minuscule trace amounts of omega 3 oil or is it something altogether different in the blubber of marine sea mammals that we do not actually know or understand yet? I have a track record and inventive in making my own fermented mackerel and herring since 2004. Always had at least 2 oz every day and noticed way before stumbling upon Wim Hof that I was warm in my shop in winter without heat. Observed this like 4 years previously. However I’ve always been super fit and conditioned with a low resting heart at 44 yo of 35 bpm and a type 1 juvenile diabetic. I weighed at that time 223 lbs at 5 ft 10 in tall. I’m less weight now at 190 lbs and 52 yo. Can you post a video about this or a explanation as to what the heck is going on? Also have you ever heard of Weston A Price and his book : Nutrition and Physical Degeneration or his research regarding nutrition and dentistry?

[@GuntherL1]

I've experienced cryotherapy when I was filling up at the gas station and looked at the price.

[@barbarafairbanks4578]

GuntherL 😅😂🤣

[@ernestwhite2505]

Solution is DON'T look up. 😂

[@stsgabe]

How about looking into IR/NIR Red light therapy?

[@morc160]

And why avoid cold theraphy?

[@stsgabe]

@@morc160 was wondering if benefits derived from heat might be undermined somewhat by cold

[@morc160]

​@@stsgabe Ahhh okey. The benefits are differents, because in the cold therapy you are like fighting with the cold, but.. with the red light therapy you are in a comfort zone and in a relax zone. I am not saying that hot therapy or red light therapy it's bad, no, i'm just saying that the cold for me who suffer back pain and other physical and mental issues it's better. For me that is the difference. A lots of benefits come from be uncomfortable in the coldest temperatures.

[@stsgabe]

@@morc160 I think I posed the question about cold shock undoing heat shock benefits as it seems like a tradition to do cold plunge after sauna, but red light/near infra red light therapy is a whole different area, easy to confuse because of near-infrared saunas, but I was just posting in the hopes of getting Dr Rhonda to do her thing on photobiomodulation which seems to be getting a tremendous amount of attention lately

[@TheGrasspond]

Dr. Hot Patrick. Your videos are great. Sometimes hard to follow and almost always too long. But the subjects are excellent.

[@kimdavis7812]

I have a fresh water creek running thru my property & lay back in the flowing water from April on…. Icy cold well water showers 🚿 during the winter & I let myself drip dry …. Feels A-M-A-Z-I-N-G!!! 😁

[@ericholmes953]

Thank you for creating this video. Awesome info 🤘

[@nicholasmason371]

Love the new style of video!

[@arthedainedain9846]

Looks more attractive than videos 7 years ago. Information v useful

[@dauntless9619]

Simply amazing explanation, thank you.

[@ted.the.human1]

I'm so in love with her.. Ever since i first saw her on Joe rogan. She has it all.

[@mattpope764]

Dr. Patrick, I love your videos and content! If I could make a minor suggestion - slow down the delivery slightly of these technical videos. Even those of us with great learning capacity have to pause and rewind to absorb everything. I'm sure you could expand your audience by making this slight adjustment!

[@roblovegreen]

Just click the settings on the video and select a slower play speed ✌️

[@matthewcuomo421]

This content is incredible, thank you!

[@billy4525]

Thank you so much for this information! I will follow you for more tips

[@chrissargent4472]

What are your thoughts on going directly from the hot sauna to the cold plunge?

[@vatt214]

People have died but i too would be interested in seeing a study

[@DeanOSupremo32]

Hi Rhonda. I've tried cryotherapy (via cryochamber) and heat therapy (via sauna and hot tub). I feel like both have had a positive effect on my overall wellness. Is there any detriment to doing both throughout the week? or even in the same day?

[@Aldraz]

From what I know there shouldn't be any detrimental effect. Japanese have been doing similar therapy for thousands of years.

[@morc160]

i been doing cold showers everyday strictly about 1 year, and feel very good, i feel better than before.

[@dans9228]

Another fantastic educational presentation! Fascinating! Thank you!

[@javiergarcia7807]

Thanks!! I was starving of cold exposure new information

[@gefginn3699]

Great post Rhonda. I've been very curious about this 🤩

[@tekbirrai4263]

Very convincing ! Thanks very much for sharing it !

[@mikewalkow1860]

Here in Minnesota there is a trend of people cutting a hole through yhr ice in frozen lakes in shallow water and sitting in there like it's a hot tub. I did this once and made it 4 minutes as my hands and feet hurt too bad. The man who cut the hole and who did this almost daily wore neoprene booties and gloves. He was up to 33 minutes! Now that's cold!

[@roustabout4fun]

Well...it worked for Austin Powers! As a runner...I often soak in the river and always seems to assist recovery...colder the better.

[@tym5583]

You are AMAZING. One of the only docs who has resonated with me. I really wish you or your colleges would reach out to a very small very intelegent and super human knowledge in type 1 diabetes also a super human and phsyic. Jay Sampat. If you could get him on your show and or for a small bit to help him out. He is extremely smart and educated like ya'll. Would love to see a colab l. It'd be a dreaaaam!

[@dravenstone8532]

I'm watching this to amp myself up to get in this bath

[@Zenfluence81]

What I really want to see is studies on whether "contrast therapy" (repeatedly alternating hot/cold showers for instance) diminishes the specific benefits you'd get from just a straight cold session. I've toyed with cold showers for years & in my experience alternating certainly makes it easier psychologically...I just want to know whether it potentially dampens the more beneficial parts of the physiological response even if I end the session on cold?🤔

[@fred.flintstone4099]

I am also interested in this. I wonder if it cancels out the benefits because I would assume adaption means you adapt to either hot or cold, and that you cannot adapt to both since they are opposites.

[@jamescrockett5973]

I suspect the benefits of alternating heat and cold provides equally beneficial effects. This after all is the basis of Scandinavian sauna and snow rolling which that culture swears by as the basis of good health. Bound to be studies by Scandinavian universities on this topic. Infrared sauna therapy combined with cryotherapy would be a modern equivalent.

[@dingfeldersmurfalot4560]

Hormesis is about adapting to difficult stimuli, so changing temps seems to fit that definition.

[@brucebarton8767]

I completely submerge in ice cold water. I swim under water from 32 degrees (salt water pool) to 50 degrees all winter. I always have a hot bathtub of water waiting. I check the temperature with a digital thermometer. 112 degrees maximum! Tere is no hot water shock because my outer layer is very cold and It TAKES SEVERAL MINUTES to warm up! Matter of fact, my skin will be cool to the touch after I get out! I only make a couple laps when the water is below 42 degrees apx. Sure do be careful because HYPERTHERMIA IS DANGEROUS! I started when I was 70 & now I'm 74. Wish I knew when I was 30! DOLPHIN KICK & Breast stroke combination! "WONDERFUL!"

[@morc160]

The studies don't exist, you just have to do be yourself and see the differences.. Some people like to go warm and then cold, i like to go to cold and then heat by the sun or doing some exersice or job.

[@gt-gu7rb]

I do cryotherapy twice a month. Man it's cold!!! But worth it I'm sure.

[@rafa_zuri]

another brilliant educational video! 🙌

[@george5120]

I wish she would give us product endorsements for inducing cold exposure so I won't have to wait for winter to try.

[@scottfrench9267]

I am interested in the benefits of cold showers. I have been doing only cold showers daily since December and feel incredibly energetic and clear minded for hours afterward, so there is that, but I would l like to see medical studies on the benefits. It was a little disheartening when I measured the water and it was only 63 degF. I expected it to be so much colder. I can't imagine how painful 2 minutes in ice water will be.

[@ScottSummerill]

SO ... I was listening to Andrew Huberman's podcast a while back and the discussion was about how we have three areas of the body with a special type of skin that releases or absorbs heat - palms of the hand, soles of the feet, and forehead. Apparently these areas have a direct path to the circulatory system. This make me wonder if it might be enough to just cool these areas to drop the core body temperature. Back in 2016 I tried cold water immersion by wading into our local creek in the winter. I found that I needed to wear wetsuit booties and gloves because my feet and hands would burn from the cold. Or, maybe the cold shunted heat away from my extremities? Either way, can we achieve a similar effect without actually getting into the water? Also, I have tried cryotheraphy and it doesn't even come close to cold water immersion.

[@barbarafairbanks4578]

Scott Summerill - I would love this to be so (that cold exposure to glaborous tissue has same benefit as neck down body exposure), but I wholly doubt we are talking about the same thing here. It is the hormesis we are looking for here - the short shock to the body - plus the shiver factor - that benefits the mitochondria, triggers epinephrine; promotes brown fat. IMO, exposing glaborous tissue (hands,feet,forehead) to cold may bring core temp down a bit, (enabling us to extend our exercise efforts), but does not provide the hormesis shock to the mitochrondria.. ALso, the shiver factor doesn't engage; epinephrine is not generated (bc cold hands/feet/forehead is not enough shock to the body required for generating epinephrine - And...we can forget about brown fat genesis (bc no shiver factor & very little to no epinephrine generation). This has been true (for me, at least) because I've tried it. And, no, I do not shiver (or feel 'shocked' much at all), until that cold water reaches my spine (the heart of the nervous system.) Nor does exposing my hands/feet/forehead to cold water feel anything like the SHOCK of that cold water running over my shoulders and down my back (spine). 🥶🤯

[@StarvingMyselfToLIFE]

Are cold showers in 60F water of little or no benefit?

[@barbarafairbanks4578]

Starving myself to LIFE - I believe that any temperature that will... 1) create a shock response in the nervous system (which generates epinephrine) and, 2) - any temp that produces shivering (which promotes brown fat)... is the correct temperature to produce beneficial physiological effects. The beneficial temperature may change with time and continued cold exposure, because the body will adapt. If cold shock or shivering are not experienced, then the cold exposure temp needs to be lowered, until these two factors are in place. (shock/shivering).

[@StarvingMyselfToLIFE]

True, after approx two months the water no longer makes me shiver, however my feet still get painfully cold after about 5mins. I still feel good after so I will continue just wondering im still having the same impact on my white fat tissue.

[@morc160]

There aren't the same benefits, i check out this on summer when i get the covid. When i was doing the cold showers on winter i can go out with a few cloths and never happened, but then on spring and summer i felt that the water was more warm and there aren't the same results than winter with freezing water temperatures.

[@Honeyddripdiddler]

Can you do the 1 hour intermittently? For the same results? I visit a cold lake often.... I could do a minute ....-an hour might be alittle difficult

[@nikitaw1982]

Ten min a day ice bath for a week then a big night out. Next morning 20 minute ice bath and next to no hangover when usually mine are pretty bad.

[@TheMasterGee]

I stopped cold showers 2 months ago boom anxiety attacks start again.. 🙏

[@Addoagrucu]

Since stressful events raise norepinephrine, is it fair to say that desirable effects cryotherapy can be achieved by stressing over things?

[@barbarafairbanks4578]

Addoagrucu - get out! Seriously??? No, psychological stress increases cortisol, not epinephrine. Plus, does stressing over stuff induce a shiver factor in you? I think not! Does it shock your body into producing epinephrine? No... sorry - none of the factors need for hormesis are there if we just start 'sweating the small stuff.... too bad 🙄 I know, but that's not the way this works. Good try, though! Gotta hand it to you - you are a highly creative thinker😉

[@Addoagrucu]

hello. norepinephrine is related to the stress response en.wikipedia.org/wiki/Norepinephrine "Norepinephrine release is lowest during sleep, rises during wakefulness, and reaches much higher levels during situations of stress or danger, in the so-called fight-or-flight response"