cold exposure & anxiety

Deliberate cold exposure has been discussed by Andrew Huberman as a means to improve the regulation of anxiety and other aspects of mental health. He mentions that while the act of cold exposure might initially cause anxiety, participating in it can lead to better regulation of anxiety in day-to-day life. This is attributed to the stressful nature of cold exposure which forces the prefrontal cortex—the part of the brain responsible for top-down control and decision-making—to manage the body's stress response, leading to greater resilience and potentially less anxiety over time 1.

Cold exposure is also believed to work as a hormetic stressor, which when applied in a controlled manner, can lead to adaptational benefits such as improved focus and mental clarity. By consistently exposing oneself to cold, it's possible to develop greater behavioral control during periods of elevated stress hormones like norepinephrine and epinephrine, which are associated with heightened alertness and anxiety 2.

Furthermore, cold exposure has been found to substantially increase the levels of catecholamines such as norepinephrine and dopamine in the blood. These neurochemical changes are associated with enhanced attention and feelings of well-being 3. Such exposure has been reported to simulate 'eustress'—a form of positive stress—without significantly raising levels of the stress hormone cortisol, thus creating a neurochemical environment with potential health benefits 4. It’s essential to remember that these benefits come from controlled and deliberate cold exposure, and individual experiences with anxiety and stress management may vary.

Regarding longevity supplements, Andrew Huberman has clarified on the Huberman Lab that there isn't currently any supplement or drug that rivals the benefits to longevity-related health metrics provided by quality sleep, exercise, nutrition, stress modulation, and social connections 1.

However, discussions on particular supplements and drugs like rapamycin and NAD-related pathways such as NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) have been had. Dr. Huberman himself has mentioned taking NR and NMN not for the purpose of extending lifespan but subjectively for energy and vitality effects 2 3. He also discussed grape seed extract, which he takes for vascular function and blood flow, but again not directly for longevity 4.

It's important to consider that while specific supplements like NR, NMN, and grape seed extract have been mentioned in association with potential health benefits, Dr. Huberman emphasizes the foundational importance of lifestyle factors, and suggests that supplements should be seen as supplementary to these. He also advises consultation with a board-certified physician before making any changes to one's supplement regimen 1.

Andrew Huberman on the Huberman Lab has discussed the role of certain amino acids and other compounds regarding ADHD and focus:

• L-Tyrosine: It is an amino acid that acts as a precursor to dopamine, which can improve the ability to focus. However, dosages can vary widely and should be approached with caution, especially for those with underlying psychiatric or mood disorders. Dosages explored range from 100 milligrams up to 1200 milligrams, but the exact amount should be fine-tuned to individual responses 1.

• Acetyl L-Carnitine: A study discussed by Dr. Huberman showed that acetyl L-carnitine supplementation had a significant effect on improving symptoms of ADHD in children. The supplement was well-tolerated and led to reductions in aggressive behavior and delinquency 2.

While L-Tyrosine and Acetyl L-Carnitine have been mentioned, it should be noted that such amino acid supplementation should be personalized and done under medical guidance. Individuals should also be aware of the foundational role of behavioral and lifestyle interventions in managing ADHD symptoms. Always consult with a healthcare professional before starting any new supplement regimen.