Cold Exposure
https://www.foundmyfitness.com/topics/cold-exposure-therapy
Not good for muscle repair (quells necessary inflammation): https://www.sciencedaily.com/releases/2019/12/191202220355.htm
Boundless (ref)
Cold thermogenesis:
Cold soaks, cold showers, splashing cold water on your face, wearing body-cooling gear, cryotherapy chambers, cool temperature at home, etc.
- Cold exposure can cause significant increases in metabolism and calorie-burning, increase insulin sensitivity, reduce systemic inflammation, improve sleep and recovery, and potentially fight certain types of cancers.
- Activates the SNS, which regulates the mobilization and metabolism of stored fat. It also enhances longevity, as does any exposure to hot or cold that mildly stresses the body.
Brown adipose tissue (BAT) is primarily located around the sternum, clavicle, and rib cage and generates heat by directly mobilizing the energy stored in white fat (non-shivering thermogenesis) and occurs in the mitochondria of BAT cells when calories are turned into heat instead of ATP. The hypothalamic and stem regions of the brain cause an upregulation of the SNS when they are activated by the sensation of cold.
In addition to daily cold showers at no more than 55F, a weekly cold soak for 20 minutes in an ice tub, and frequent forays from the sauna to the cold and back. Choose 5 to 7 days a week and complete the following 5-minute showering protocol in a fasted state: 10 seconds of warm water followed by 20 seconds of cold water, 10 times through. In addition, choose one day and do either a 10-minute ice-cold shower or 15 to 20 minutes of full-body cold-water immersion
- Increased blood flow and nitric oxide delivery to your brain, which increases BBB integrity and suppresses BBB degeneration
- Increase cell longevity
- Support a robust immune system
- Induces rapid fat loss in the absence of exercise
- Lowers your appetite and strengthens the appetite-regulating vagus nerve connection between the gut and brain
- Causes internal temperature fluctuations that will send blood and nitric oxide to your brain
Cryotherapy:
Cold water therapy is easier and triggers the mammalian dive reflex (drop in heart rate and rush of oxygen to heart and brain). Cold water immersion also provides hydrostatic pressure, which can be therapeutic.
The benefits of cryotherapy are: enhanced immune system, increased cell longevity, reduced levels of inflammatory molecules, and increased tolerance to cold exposure. It does this by stimulating the SNS by inducing a hormetic stress response.
BIOHACKER WEBSITE
Biohacker (ref)
Cold Thermogenesis
May boost metabolism and circulation and activate brown adipose tissue (BAT) found in the back of the neck and upper back. BAT is used to quickly generate heat by burning white adipose tissue. The activation of BAT also increases he use of glucose in the energy metabolism of cells. Regular exposure may increase BAT, helping in weight management, reducing the tendency to feel cold and cold tolerance.
The shivering reflex is initiated by the hypothalamus, activating the SNS, constricting blood vessels in hands, feet, and layers of skin to protect vital functions.
The trigeminal nerve (linked to the vagus nerve) is especially sensitive to cold.
- Drink a glass of cold water
- Hold your breath
- Submerge your head into a bucket of ice water (5-10C) for 30s
- Breathe deeply for at least a minute, after exiting, before the next repetition, to ensure CO2 leaves your lungs
- Repeat 3 times every evening
Adaptogens (rhodiola rosea, ginseng, cordyceps or ashwagandha) may increase the ability to tolerate the stress. Also tyrosine.
Unwise to practice cold thermogenesis after intensive strength training. It may prevent beneficial effects on muscle growth and blood vessel development from preventing hormetic stress. Wait 2 hours.