Neural Effects of Cold Immersion

Neuro Athletes, 

Stressed? Take an ice bath.

Fatigued? Take an ice bath.

Lack focus? Take an ice bath.

Want to improve learning & memory? Take an ice bath.

I have spent the last decade in the medical field surrounded by wonderful physicians and scientists that have taught me how to read and interpret scientific literature. Every protocol I use in my Neuro Athletic training method with NBA athletes and hedge fund managers is stripped and adapted right from the lab.

In saying that, I know how much misinformation is out there surrounding popular methods such as ‘intermittent fasting’, ‘sleep quality’, ‘nootropics’ and more.

So today I would like to focus on some of the scientific benefits and mechanisms at play regarding cold exposure (both through cold water immersion and whole body cryotherapy). How can cold exposure have a positive effect on the brain, the immune system and recovery?

I will cover three benefits of cold immersion and one myth (located in the podcast episode).

Cold Exposure

Cold exposure is the process of exposing yourself in a cold temperature, whether that be outside in cold air or immersing yourself in a cold plunge.

Cold thermogenesis literally means the creation of heat when the body is exposed to conditions significantly below the its optimum temperature—less than 37°C or 98.6°F.

Norepinephrine

Do you ever wake up and feel unfocused? Or in a bad mood from a terrible nights sleep? Well there may be a way to rectify that!

One of the most exciting features of cold water immersion is the rapid release of norepinephrine- a hormone and neurotransmitter in the central nervous system that increases alertness, arousal and speeds up reaction time. 

The hypothermic stress of immersion in cold water stimulates the release of norepinephrine from the sympathetic nervous system. What makes norepinephrine so interesting is that it's not only a hormone but also a neurotransmitter and is involved in vigilance, focus, attention and mood.

As a neurotransmitter it increases:

• Focus
• Vigilance
• Mood

As a hormone it:

• Constricts blood vessels

Low levels of this hormone have been shown to play a role in ADHD, depression, and low blood pressure. In fact, if you deplete someone of all of their norepinephrine you will induce depression.

Interestingly, people with depression may be prescribed a class of drugs called serotonin-norepinephrine reuptake inhibitors (SNRIs). These drugs raise levels of norepinephrine and serotonin, another neurotransmitter, in the brain.

Commonly prescribed SNRIs include:

• Effexor (venlafaxine)
• Cymbalta (duloxetine)

How much norepinephrine is released in response to cold immersion 🤔

This study showed that CWI at 68°F (20°C) for 1 hour does not appear to activate norepinephrine release whereas 1 hour at 5 7°F (14°C) increased it by 530% and also increased dopamine by 250% 🤯

You can read the full length of this here