DELIBERATE COLD EXPOSURE EARLY DAY & PRE-EXERCISE • - Deliberate cold exposure has many benefits. One of the more pronounced benefits that occurs every time is the large and long lasting increases in dopamine and adrenaline following even brief cold exposure of 1-3min. You can do this by way of immersion in cold water up to the neck in a cold tub or ice bath or lake or ocean, or a cold shower. The result is increased alertness, focus, energy, and overall feelings of well-being. - If the sun is out when you wake up, I recommend getting your morning sun exposure first but if it’s not do the cold first. Either way you will set a “dopaminergic tone” for the rest of the morning and day. - In general, immersion up to the neck is better than cold showers, but either one works. - **People always ask “how cold the water should be?” There is no simple answer to that question. Everyone has different levels of cold tolerance. However, it should be uncomfortably cold, but safe to stay in for one to three minutes (or more). - Start slowly and be safe. And remember that rarely does it feel good while you are in the cold. The positive results generally occur afterwards. But they are real and documented. - To learn more about the neural effects of deliberate, cold exposure, as well as the effects on metabolism, how to use heat-cold contrast, to sports performance specifically, etc. go to hubermanlab.com and check out the episodes of the Huberman Lab podcast on using Cold for Health and Performance. - One final point: a lot of people ask if you should end with cold, or if it’s OK to do a hot shower afterward. If you end with cold, you force yourself to warm up naturally (the @susanna_soeberg principle) which likely has a positive effect on your metabolism. - Please put your questions in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford @nihgov @nimhgov @nih_nccih @societyforneuroscience @cellpress - #neuroscience #science #ciencia #neurociencia #neuroplasticity #sleep #alarm #wakeup #dopamine #catecholamines #adrenaline #cold #heat