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

Intro

In this episode of the Huberman Lab podcast, Dr. Andrew Huberman discusses the benefits and risks of deliberate cold exposure, the impact of environment on susceptibility to infections, and the effects of cold exposure on the immune system. He also introduces the Huberman Lab Premium channel and the Tiny Foundation, which support research on mental health, physical health, and performance.

Main Takeaways

Benefits and Risks of Cold Exposure

• Deliberate cold exposure for 1-10 minutes, followed by warming up, does not directly cause sickness
• Cold, dry air increases susceptibility to viral and bacterial infections
• Spending time in cold, dry environments can lead to thinner and less robust mucosal lining, making it more susceptible to infections
• More humid, warm environments make the upper respiratory area more robust against infections
• People who already have a cold or other form of virus or bacterial infection should avoid deliberate cold exposure

Effects of Cold Exposure on the Immune System

• Deliberate cold exposure can increase immune system markers and make you more robust to combating different types of infection through the release of adrenaline
• Deliberate cold exposure can increase the release and production of different immune molecules and immune cells
• Chronic elevation of epinephrine and norepinephrine can cause reductions in the number and efficiency of immune cells in combating infections
• Deliberate hyperventilation and cold exposure can enhance immune system function if done repeatedly
• Epinephrine and norepinephrine released from hyperventilation can suppress certain arms of the immune system, leading to reduced symptomology

Impact of Environment on Susceptibility to Infections

• Controlled studies show that being in a room with someone who is sick increases the likelihood of getting sick
• Cold, dry air increases susceptibility to viral and bacterial infections
• Nose and mouth are main sites of entry for viruses and bacteria
• Fever is an adaptation to fight infection, designed to heat up and kill the infection
• Nasal breathing is better than mouth breathing to prevent infection

Huberman Lab Premium Channel and the Tiny Foundation

• The Huberman Lab Premium channel supports research on human beings for mental health, physical health, and performance
• The Tiny Foundation matches every dollar generated by the Huberman Lab Premium channel for research studies
• The Premium channel offers access to AMAs, transcripts, and protocols not found elsewhere
• The Tiny Foundation offers dollar-for-dollar match on all funds raised for research through the Premium channel

Summary

Benefits and Risks of Cold Exposure

Deliberate cold exposure, when done for a short duration and followed by warming up, does not directly cause sickness. However, spending time in cold, dry environments can weaken the mucosal lining in the respiratory system, making it more susceptible to infections. On the other hand, warmer and more humid environments can strengthen the upper respiratory area, providing better protection against infections. It’s important to avoid deliberate cold exposure if you already have a cold or other form of infection.

Effects of Cold Exposure on the Immune System

Deliberate cold exposure can have positive effects on the immune system. It can increase immune system markers and make you more robust in combating different types of infections through the release of adrenaline. It also enhances the release and production of immune molecules and immune cells. However, chronic elevation of epinephrine and norepinephrine, which are released in response to cold exposure, can have negative effects on the immune system by reducing the number and efficiency of immune cells. Deliberate hyperventilation, such as Wim Hof breathing, can attenuate the immune response in humans. Repeated exposure to cold and hyperventilation can enhance immune system function.

Impact of Environment on Susceptibility to Infections

The environment plays a significant role in susceptibility to infections. Controlled studies have shown that being in close proximity to someone who is sick increases the likelihood of getting sick. Cold, dry air increases susceptibility to viral and bacterial infections, as the nose and mouth are the main sites of entry for viruses and bacteria. Fever is a natural defense mechanism that helps fight infections by heating up and killing the infection. Nasal breathing is better than mouth breathing to prevent infection.

Huberman Lab Premium Channel and the Tiny Foundation

The Huberman Lab Premium channel is a platform that supports research on mental health, physical health, and performance in human beings. By subscribing to the Premium channel, listeners can access exclusive content such as AMAs, transcripts, and protocols. The Tiny Foundation matches every dollar generated by the Huberman Lab Premium channel, ensuring that funds raised contribute to research studies. This collaboration between the Premium channel and the Tiny Foundation aims to advance scientific knowledge and improve human well-being.

Conclusion

Deliberate cold exposure can have both benefits and risks. It can enhance the immune system’s response to infections, but chronic elevation of certain hormones can have negative effects. The environment also plays a crucial role in susceptibility to infections, with cold, dry air increasing the risk. The Huberman Lab Premium channel and the Tiny Foundation provide opportunities to support research on mental health, physical health, and performance, contributing to scientific advancements and improved well-being.