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Published May 31, 2023

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

Andrew Huberman delves into the science behind cold exposure and hyperventilation, revealing their intriguing impacts on the immune system, alongside introducing the Huberman Lab Premium channel, a platform merging exclusive content and support for groundbreaking human-based studies.
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  • Immune Effects

    Deliberate cold exposure can influence immune system markers, as explains. He notes that repeated exposure, such as three times a week over six weeks, can lead to trends in increased immune cells and markers, although these effects are not highly significant 1. The release of epinephrine and norepinephrine during cold exposure and cyclic hyperventilation can enhance immune function, but excessive levels may suppress it 2.

    Deliberate cold exposure or deliberate hyperventilation will increase those molecules, norepinephrine and epinephrine. And their increase is pro-immune.

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    Huberman emphasizes the balance needed to avoid chronic elevation of these molecules, which could reduce immune efficiency 1.

       

    Cold Protocols

    Practical guidelines for cold exposure are crucial, especially when feeling unwell. advises against cold exposure if you're sick, suggesting warm baths or saunas instead 3. For those with mild symptoms, a hot shower and rest are recommended, but if cold exposure is pursued, warming up afterward is essential 3.

    If you're feeling malaise, if you're feeling like you have to rest you're tired, you're not feeling good because of a cold or because of a flu or because of a bacterial infection, then I would say stay out of deliberate, cold exposure.

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    Huberman also highlights the importance of not jumping into long cold exposure sessions without acclimatization 4.

       

    Study Insights

    Scientific studies on cold exposure reveal nuanced effects on health. One study showed that repeated exposure to cold water can lead to trends in increased immune markers, though not statistically significant 5. discusses how cold exposure can suppress immune responses, aiding symptom management without fever, which is an adaptation to fight infection 6.

    If you are feeling good to great, do your deliberate cold exposure. And perhaps don't worry so much about using your body's natural metabolism and thermogenic abilities to heat back up afterwards.

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    He advises warming up after exposure and resting when unwell to allow the body to focus on recovery 6.

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