96 Cold Therapy Metabolism Metabolic Health Benefits of Ice Baths and Shivering

00:00Welcome to the metabolic classroom. I'm Welcome to the metabolic classroom. I'm Professor Benjamin Bickman, a biomedical Professor Benjamin Bickman, a biomedical Professor Benjamin Bickman, a biomedical scientist and professor of cell biology. scientist and professor of cell biology. scientist and professor of cell biology. For today's metabolic classroom lecture, For today's metabolic classroom lecture, For today's metabolic classroom lecture, we are stepping into the cold, or at we are stepping into the cold, or at we are stepping into the cold, or at least we are talking about it. Our focus least we are talking about it. Our focus least we are talking about it. Our focus is going to be cold therapy, and I'm is going to be cold therapy, and I'm is going to be cold therapy, and I'm going to take some time to highlight its going to take some time to highlight its going to take some time to highlight its remarkable effects on human health with remarkable effects on human health with remarkable effects on human health with a particular focus, of course, on human a particular focus, of course, on human a particular focus, of course, on human metabolism. Now, when you think of cold, metabolism. Now, when you think of cold, metabolism. Now, when you think of cold, you might be thinking that it is you might be thinking that it is you might be thinking that it is something to avoid. After all, it can be something to avoid. After all, it can be something to avoid. After all, it can be quite uncomfortable. But metabolically quite uncomfortable. But metabolically quite uncomfortable. But metabolically speaking, it is a sufficiently powerful speaking, it is a sufficiently powerful speaking, it is a sufficiently powerful tool that you ought to be taking it tool that you ought to be taking it tool that you ought to be taking it seriously and perhaps not avoiding it seriously and perhaps not avoiding it seriously and perhaps not avoiding it too much. When the body starts to get too much. When the body starts to get too much. When the body starts to get cold, we're going to cover a lot of this cold, we're going to cover a lot of this cold, we're going to cover a lot of this in much more detail. There are some very in much more detail. There are some very in much more detail. There are some very metabolically relevant tissues that get metabolically relevant tissues that get metabolically relevant tissues that get activated. And there's also an activated. And there's also an activated. And there's also an endocrinology component to this where endocrinology component to this where endocrinology component to this where there's a shift in hormones where it there's a shift in hormones where it there's a shift in hormones where it really starts to work in our favor. And

01:00really starts to work in our favor. And really starts to work in our favor. And with some cold exposure, you can also with some cold exposure, you can also with some cold exposure, you can also even have some dramatic improvements in even have some dramatic improvements in even have some dramatic improvements in insulin sensitivity and blood glucose insulin sensitivity and blood glucose insulin sensitivity and blood glucose control. Now, over the course of the control. Now, over the course of the control. Now, over the course of the lecture, we're going to explore how cold lecture, we're going to explore how cold lecture, we're going to explore how cold exposure can influence brown fat, how it exposure can influence brown fat, how it exposure can influence brown fat, how it affects shivering, and why that's affects shivering, and why that's affects shivering, and why that's relevant. Also, the fascinating relevant. Also, the fascinating relevant. Also, the fascinating mechanisms of mitochondrial uncoupling mechanisms of mitochondrial uncoupling mechanisms of mitochondrial uncoupling and then even some unexpected hormones and then even some unexpected hormones and then even some unexpected hormones that are coming from the muscle and fat that are coming from the muscle and fat that are coming from the muscle and fat tissue when you're cold and then how all tissue when you're cold and then how all tissue when you're cold and then how all of this is also affected by the of this is also affected by the of this is also affected by the autonomic nervous system. We're going to autonomic nervous system. We're going to autonomic nervous system. We're going to talk more about all of this. So, if talk more about all of this. So, if talk more about all of this. So, if you've ever wondered how something as you've ever wondered how something as you've ever wondered how something as simple and uncomfortable as being cold simple and uncomfortable as being cold simple and uncomfortable as being cold could be good for you and your could be good for you and your could be good for you and your metabolism, well, today's lecture is metabolism, well, today's lecture is metabolism, well, today's lecture is just for you. So the first part of the just for you. So the first part of the just for you. So the first part of the lecture today I want to discuss brown lecture today I want to discuss brown lecture today I want to discuss brown fat. It really is like a fat. It really is like a fat. It really is like a metabolic revving of the engine. So metabolic revving of the engine. So metabolic revving of the engine. So let's let's begin with that. It is one

02:00let's let's begin with that. It is one let's let's begin with that. It is one of the more unnown and unappreciated of the more unnown and unappreciated of the more unnown and unappreciated aspects of human metabolism. And again aspects of human metabolism. And again aspects of human metabolism. And again this is brown atapost tissue. Sometimes this is brown atapost tissue. Sometimes this is brown atapost tissue. Sometimes if you're reading about it in the if you're reading about it in the if you're reading about it in the literature it will just be bat or bat literature it will just be bat or bat literature it will just be bat or bat but it's just brown fat. Now, but it's just brown fat. Now, but it's just brown fat. Now, interestingly, it is in fact a rich interestingly, it is in fact a rich interestingly, it is in fact a rich reddish brown in color. It's so reddish brown in color. It's so reddish brown in color. It's so pigmented because of the high population pigmented because of the high population pigmented because of the high population of mitochondria that you find. The rich of mitochondria that you find. The rich of mitochondria that you find. The rich density of the mitochondria give it a density of the mitochondria give it a density of the mitochondria give it a distinct tissue that is very different distinct tissue that is very different distinct tissue that is very different from fat tissue that we store elsewhere, from fat tissue that we store elsewhere, from fat tissue that we store elsewhere, which is more white fat because of how which is more white fat because of how which is more white fat because of how little mitochondria and indeed how little mitochondria and indeed how little mitochondria and indeed how little of everything there is except a little of everything there is except a little of everything there is except a big blob of fat. And thus that fat is big blob of fat. And thus that fat is big blob of fat. And thus that fat is very white. So we call it white atapost very white. So we call it white atapost very white. So we call it white atapost tissue. Now unlike white fat which is tissue. Now unlike white fat which is tissue. Now unlike white fat which is primarily designed to just store energy, primarily designed to just store energy, primarily designed to just store energy, store extra calories and reflective of store extra calories and reflective of store extra calories and reflective of that it has a very low metabolic rate.

03:00that it has a very low metabolic rate. that it has a very low metabolic rate. Brown fat really burns energy. It burns Brown fat really burns energy. It burns Brown fat really burns energy. It burns calories to generate heat. And it calories to generate heat. And it calories to generate heat. And it actually, and I can say this with some actually, and I can say this with some actually, and I can say this with some authority having tested this in my lab, authority having tested this in my lab, authority having tested this in my lab, has a metabolic rate that is on par with has a metabolic rate that is on par with has a metabolic rate that is on par with muscle. The brown fat, as I noted, gets muscle. The brown fat, as I noted, gets muscle. The brown fat, as I noted, gets its distinct color because of how rich its distinct color because of how rich its distinct color because of how rich it is in mitochondria, the so-called it is in mitochondria, the so-called it is in mitochondria, the so-called powerhouses of the cell. And that gives powerhouses of the cell. And that gives powerhouses of the cell. And that gives it the distinct color, but it also gives it the distinct color, but it also gives it the distinct color, but it also gives it some metabolic oomph or power because it some metabolic oomph or power because it some metabolic oomph or power because within these mitochondria is the a a within these mitochondria is the a a within these mitochondria is the a a protein that makes it even more unique, protein that makes it even more unique, protein that makes it even more unique, which is a protein called uncoupling which is a protein called uncoupling which is a protein called uncoupling protein or UCP1. Now, the name reflects protein or UCP1. Now, the name reflects protein or UCP1. Now, the name reflects the function. UCP-1 actually allows the the function. UCP-1 actually allows the the function. UCP-1 actually allows the mitochondria to burn fuel like fats and mitochondria to burn fuel like fats and mitochondria to burn fuel like fats and glucose glucose glucose without being driven by the need for without being driven by the need for without being driven by the need for ATP. Now, as a brief little lesson in ATP. Now, as a brief little lesson in ATP. Now, as a brief little lesson in biochemistry, ATP is the cellular

04:00biochemistry, ATP is the cellular biochemistry, ATP is the cellular currency. It's always stated as such, currency. It's always stated as such, currency. It's always stated as such, and it's an apt metaphor where the cell and it's an apt metaphor where the cell and it's an apt metaphor where the cell needs to use something to buy an action. needs to use something to buy an action. needs to use something to buy an action. a muscle cell needs to contract for a muscle cell needs to contract for a muscle cell needs to contract for example or a nerve needs to send a example or a nerve needs to send a example or a nerve needs to send a signal along its the length of the signal along its the length of the signal along its the length of the neuron. ATP is the molecule that allows neuron. ATP is the molecule that allows neuron. ATP is the molecule that allows this work to get done. So normally a this work to get done. So normally a this work to get done. So normally a cell will think or determine I need this cell will think or determine I need this cell will think or determine I need this much ATP and the mitochondria will say much ATP and the mitochondria will say much ATP and the mitochondria will say well all right I'm going to break down well all right I'm going to break down well all right I'm going to break down the fats and glucose enough to give you the fats and glucose enough to give you the fats and glucose enough to give you that much ATP. But in the case of the that much ATP. But in the case of the that much ATP. But in the case of the mitochondria and brown fat and the mitochondria and brown fat and the mitochondria and brown fat and the presence of presence of presence of UCP1, the UCP1, the UCP1, the mitochondria are breaking down the mitochondria are breaking down the mitochondria are breaking down the calories like fats and glucose to just calories like fats and glucose to just calories like fats and glucose to just create heat. It's like revving the create heat. It's like revving the create heat. It's like revving the engine of your car while it's still in engine of your car while it's still in engine of your car while it's still in park. So, you're burning fuel and the park. So, you're burning fuel and the park. So, you're burning fuel and the engine is working really hard. You see engine is working really hard. You see

05:00engine is working really hard. You see those RPMs really buzzing and yet the those RPMs really buzzing and yet the those RPMs really buzzing and yet the speedometer shows that you're not going speedometer shows that you're not going speedometer shows that you're not going anywhere. So you're not getting any work anywhere. So you're not getting any work anywhere. So you're not getting any work done. That's what brown fat is doing. done. That's what brown fat is doing. done. That's what brown fat is doing. It's wasting energy, if you will, by It's wasting energy, if you will, by It's wasting energy, if you will, by design in order to simply generate heat. design in order to simply generate heat. design in order to simply generate heat. It is unlike there's no other cell that It is unlike there's no other cell that It is unlike there's no other cell that is really there's no other cell that's is really there's no other cell that's is really there's no other cell that's designed to act like this. This is designed to act like this. This is designed to act like this. This is mitochondrial uncoupling where the mitochondrial uncoupling where the mitochondrial uncoupling where the mitochondria have uncoupled the electron mitochondria have uncoupled the electron mitochondria have uncoupled the electron transport system to get very transport system to get very transport system to get very nitty-gritty. The electron transport nitty-gritty. The electron transport nitty-gritty. The electron transport system is where the the contents of system is where the the contents of system is where the the contents of breaking or burning glucose and fats breaking or burning glucose and fats breaking or burning glucose and fats come in. And then normally the electron come in. And then normally the electron come in. And then normally the electron transport system is going to be working transport system is going to be working transport system is going to be working just as busily as the last part which is just as busily as the last part which is just as busily as the last part which is called oxidative called oxidative called oxidative phosphorilation needs it to be in order phosphorilation needs it to be in order phosphorilation needs it to be in order to create to create to create ATP. And in an in an era where energy is ATP. And in an in an era where energy is ATP. And in an in an era where energy is in such excess where people are eating in such excess where people are eating in such excess where people are eating all the time and indeed more than they all the time and indeed more than they all the time and indeed more than they need, this sort of energy wasting

06:00need, this sort of energy wasting need, this sort of energy wasting process can increase energy expenditure. process can increase energy expenditure. process can increase energy expenditure. So the body is burning more energy. This So the body is burning more energy. This So the body is burning more energy. This would be reflected as a higher metabolic would be reflected as a higher metabolic would be reflected as a higher metabolic rate. But naturally, as you go back to rate. But naturally, as you go back to rate. But naturally, as you go back to the engine and think about putting more the engine and think about putting more the engine and think about putting more fuel in the tank as you're sitting fuel in the tank as you're sitting fuel in the tank as you're sitting parked at the gas station, revving the parked at the gas station, revving the parked at the gas station, revving the pressing down on the accelerator, you pressing down on the accelerator, you pressing down on the accelerator, you need to continue to put more fuel in the need to continue to put more fuel in the need to continue to put more fuel in the tank. In this case, it would be glucose, tank. In this case, it would be glucose, tank. In this case, it would be glucose, for example, and and fats. But where for example, and and fats. But where for example, and and fats. But where glucose is getting burned, it helps the glucose is getting burned, it helps the glucose is getting burned, it helps the glucose levels in the blood be under glucose levels in the blood be under glucose levels in the blood be under better control. And if glucose levels better control. And if glucose levels better control. And if glucose levels are in a normal range, well, then so too are in a normal range, well, then so too are in a normal range, well, then so too will insulin generally. will insulin generally. will insulin generally. Now, why am I talking about brown fat? Now, why am I talking about brown fat? Now, why am I talking about brown fat? Because cold exposure is the primary Because cold exposure is the primary Because cold exposure is the primary trigger for the activation of brown trigger for the activation of brown trigger for the activation of brown atapost tissue. When your skin senses atapost tissue. When your skin senses atapost tissue. When your skin senses cold, your sympathetic nervous system, cold, your sympathetic nervous system, cold, your sympathetic nervous system, and we're going to talk more about this and we're going to talk more about this and we're going to talk more about this at the end, releases a hormone called at the end, releases a hormone called at the end, releases a hormone called norepinephrine. Now, in some parts of norepinephrine. Now, in some parts of norepinephrine. Now, in some parts of the world, it's going to be called

07:00the world, it's going to be called the world, it's going to be called noradrenaline. And then this little noradrenaline. And then this little noradrenaline. And then this little hormone will bind to receptors on your hormone will bind to receptors on your hormone will bind to receptors on your brown fat cells and that's the green brown fat cells and that's the green brown fat cells and that's the green light to stimulate UCP-1. That's what light to stimulate UCP-1. That's what light to stimulate UCP-1. That's what presses the accelerator, revving the presses the accelerator, revving the presses the accelerator, revving the engine, and now you're starting to engine, and now you're starting to engine, and now you're starting to generate more heat. But it doesn't end generate more heat. But it doesn't end generate more heat. But it doesn't end there. Before we move on from talking there. Before we move on from talking there. Before we move on from talking about fat tissue, even the lethargic about fat tissue, even the lethargic about fat tissue, even the lethargic white fat gets in on the action. When white fat gets in on the action. When white fat gets in on the action. When the body is exposed to cold, that same the body is exposed to cold, that same the body is exposed to cold, that same sympathetic nervous system stimulus that sympathetic nervous system stimulus that sympathetic nervous system stimulus that I just described that activated brown I just described that activated brown I just described that activated brown fat also starts to nudge white fat cells fat also starts to nudge white fat cells fat also starts to nudge white fat cells too, too, too, especially subcutaneous fat. I've talked especially subcutaneous fat. I've talked especially subcutaneous fat. I've talked about this abundantly in the past, but about this abundantly in the past, but about this abundantly in the past, but very very briefly, when it comes to very very briefly, when it comes to very very briefly, when it comes to talking about white fat, the body will talking about white fat, the body will talking about white fat, the body will store that fat in two distinct spots. store that fat in two distinct spots. store that fat in two distinct spots. There's the subcutaneous fat, which is There's the subcutaneous fat, which is There's the subcutaneous fat, which is the fat that you can pinch and jiggle. the fat that you can pinch and jiggle. the fat that you can pinch and jiggle. But then there's also the visceral fat,

08:00But then there's also the visceral fat, But then there's also the visceral fat, the fat that is deeper, stored within the fat that is deeper, stored within the fat that is deeper, stored within the abdominal cavity, woven around your the abdominal cavity, woven around your the abdominal cavity, woven around your intestines and liver and kidneys and intestines and liver and kidneys and intestines and liver and kidneys and pancreas, etc. That white fat that is pancreas, etc. That white fat that is pancreas, etc. That white fat that is beneath the skin, the subcutaneous fat, beneath the skin, the subcutaneous fat, beneath the skin, the subcutaneous fat, has the potential when sufficiently has the potential when sufficiently has the potential when sufficiently stimulated like with the sympathetic stimulated like with the sympathetic stimulated like with the sympathetic nervous system to start acting a little nervous system to start acting a little nervous system to start acting a little like brown fat. So these subcutaneous like brown fat. So these subcutaneous like brown fat. So these subcutaneous white fat cells can begin expressing white fat cells can begin expressing white fat cells can begin expressing genes typically found in brown fat like genes typically found in brown fat like genes typically found in brown fat like very notably UCP1 that protein that's very notably UCP1 that protein that's very notably UCP1 that protein that's responsible for revving the engine but responsible for revving the engine but responsible for revving the engine but not going anywhere. Now alongside this not going anywhere. Now alongside this not going anywhere. Now alongside this you also have the activation of you also have the activation of you also have the activation of mitochondrial biogenesis. So the white mitochondrial biogenesis. So the white mitochondrial biogenesis. So the white fat actually starts to create new mito fat actually starts to create new mito fat actually starts to create new mito or more or more or more mitochondria. So this starts to shift mitochondria. So this starts to shift mitochondria. So this starts to shift the behavior of the white fat. What was the behavior of the white fat. What was the behavior of the white fat. What was once a very low metabolic rate, high once a very low metabolic rate, high once a very low metabolic rate, high energy storage cell starts to become a

09:00energy storage cell starts to become a energy storage cell starts to become a higher metabolic rate, more of an energy higher metabolic rate, more of an energy higher metabolic rate, more of an energy burning fat cell. This transformation is burning fat cell. This transformation is burning fat cell. This transformation is pretty well documented and in fact to to pretty well documented and in fact to to pretty well documented and in fact to to such a degree that it has been named such a degree that it has been named such a degree that it has been named Beijing. So that's a scientist's effort, Beijing. So that's a scientist's effort, Beijing. So that's a scientist's effort, not my own effort, mind you, to to turn not my own effort, mind you, to to turn not my own effort, mind you, to to turn a a color into a verb. So they're saying a a color into a verb. So they're saying a a color into a verb. So they're saying that you are beiging the white fat. So that you are beiging the white fat. So that you are beiging the white fat. So you're just turning the white atapose you're just turning the white atapose you're just turning the white atapose tissue into cells that are behaving a tissue into cells that are behaving a tissue into cells that are behaving a little more like brown fat. They're little more like brown fat. They're little more like brown fat. They're making more heat or they're activating making more heat or they're activating making more heat or they're activating more thermogenesis. more thermogenesis. more thermogenesis. It's a bit like taking a slow idling It's a bit like taking a slow idling It's a bit like taking a slow idling engine and then just subtly pressing on engine and then just subtly pressing on engine and then just subtly pressing on the accelerator while still in park. Of the accelerator while still in park. Of the accelerator while still in park. Of course, you're not going anywhere, but course, you're not going anywhere, but course, you're not going anywhere, but now you are burning a little more fuel. now you are burning a little more fuel. now you are burning a little more fuel. And in the case of cold therapy, that And in the case of cold therapy, that And in the case of cold therapy, that little extra burning can just help the little extra burning can just help the little extra burning can just help the body be a little more warmed up. Now, if body be a little more warmed up. Now, if body be a little more warmed up. Now, if you think about it for a moment, it's you think about it for a moment, it's you think about it for a moment, it's actually quite clever because then actually quite clever because then actually quite clever because then subcutaneous white fat, the fat that is

10:00subcutaneous white fat, the fat that is subcutaneous white fat, the fat that is right beneath our skin, starts to act right beneath our skin, starts to act right beneath our skin, starts to act not only like a jacket, helping the heat not only like a jacket, helping the heat not only like a jacket, helping the heat stay in because it is after all lining stay in because it is after all lining stay in because it is after all lining our bodies, but then it's also helping our bodies, but then it's also helping our bodies, but then it's also helping now remarkably generating its own heat. now remarkably generating its own heat. now remarkably generating its own heat. So, it's like when you go skiing, and my So, it's like when you go skiing, and my So, it's like when you go skiing, and my family does that often. In addition, family does that often. In addition, family does that often. In addition, rather than just having a simple jacket rather than just having a simple jacket rather than just having a simple jacket on, you actually have a one of those on, you actually have a one of those on, you actually have a one of those jackets that is has these a battery in jackets that is has these a battery in jackets that is has these a battery in it has wiring in it to heat itself. it has wiring in it to heat itself. it has wiring in it to heat itself. That's kind of what the white fat's That's kind of what the white fat's That's kind of what the white fat's starting to act a little bit starting to act a little bit starting to act a little bit like. Now, let's talk a little bit more like. Now, let's talk a little bit more like. Now, let's talk a little bit more about the mitochondrial coupling. In about the mitochondrial coupling. In about the mitochondrial coupling. In most cells, mitochondria operate very most cells, mitochondria operate very most cells, mitochondria operate very efficiently. So, you have the electron efficiently. So, you have the electron efficiently. So, you have the electron transport system pumping out protons. transport system pumping out protons. transport system pumping out protons. And pardon me if we're getting a little And pardon me if we're getting a little And pardon me if we're getting a little tuned into biochemistry. It's it's tuned into biochemistry. It's it's tuned into biochemistry. It's it's pretty fascinating and I don't think pretty fascinating and I don't think pretty fascinating and I don't think it's too complicated. So you have the it's too complicated. So you have the it's too complicated. So you have the electron transport system which is electron transport system which is electron transport system which is pumping out protons out of the inner pumping out protons out of the inner pumping out protons out of the inner part of the part of the part of the mitochondria and then as the protons

11:00mitochondria and then as the protons mitochondria and then as the protons want to start pushing back through want to start pushing back through want to start pushing back through normally the part of oxidative normally the part of oxidative normally the part of oxidative phosphorilation that I described earlier phosphorilation that I described earlier phosphorilation that I described earlier in other words the part that's making in other words the part that's making in other words the part that's making ATP it basically takes advantage of the ATP it basically takes advantage of the ATP it basically takes advantage of the protons that want to come back in and it protons that want to come back in and it protons that want to come back in and it says okay proton you can come back in to says okay proton you can come back in to says okay proton you can come back in to the mitochondria but I'm gonna make you the mitochondria but I'm gonna make you the mitochondria but I'm gonna make you go through this kind of circ circuit go through this kind of circ circuit go through this kind of circ circuit circuitous this pathway in order to help circuitous this pathway in order to help circuitous this pathway in order to help me generate more ATP. But with me generate more ATP. But with me generate more ATP. But with uncoupling, it looks at all those uncoupling, it looks at all those uncoupling, it looks at all those protons that have been pumped out and it protons that have been pumped out and it protons that have been pumped out and it says, "Hey, look, I'm not going to make says, "Hey, look, I'm not going to make says, "Hey, look, I'm not going to make you go through that torturous pathway of you go through that torturous pathway of you go through that torturous pathway of generating new ATP. I'm just going to generating new ATP. I'm just going to generating new ATP. I'm just going to open a door and let you come back in." open a door and let you come back in." open a door and let you come back in." That's often called a proton leak, but That's often called a proton leak, but That's often called a proton leak, but it is just uncoupling. The reason I'm it is just uncoupling. The reason I'm it is just uncoupling. The reason I'm even bringing this up again is that it's even bringing this up again is that it's even bringing this up again is that it's just a it's a point of amusement for me just a it's a point of amusement for me just a it's a point of amusement for me when I hear supplements or ads where when I hear supplements or ads where when I hear supplements or ads where it's bragging about helping your it's bragging about helping your it's bragging about helping your mitochondria or your metabolism be more mitochondria or your metabolism be more mitochondria or your metabolism be more efficient and then bragging about how

12:00efficient and then bragging about how efficient and then bragging about how it's going to help you lose weight. The it's going to help you lose weight. The it's going to help you lose weight. The irony in this is that in fact if you irony in this is that in fact if you irony in this is that in fact if you want something to help you lose weight, want something to help you lose weight, want something to help you lose weight, you want it to be inefficient. You want you want it to be inefficient. You want you want it to be inefficient. You want it to be less efficient. And in that it to be less efficient. And in that it to be less efficient. And in that regard, cold therapy is regard, cold therapy is regard, cold therapy is so effective at helping a person lose so effective at helping a person lose so effective at helping a person lose weight because the inefficiency is a weight because the inefficiency is a weight because the inefficiency is a feature of this fat of the way the fat feature of this fat of the way the fat feature of this fat of the way the fat is behaving both by activating the brown is behaving both by activating the brown is behaving both by activating the brown fat and then making the white fat behave fat and then making the white fat behave fat and then making the white fat behave a little more like brown fat. It's a a little more like brown fat. It's a a little more like brown fat. It's a feature, not a bug. So when you when feature, not a bug. So when you when feature, not a bug. So when you when you're increasing the inefficiency of you're increasing the inefficiency of you're increasing the inefficiency of the mitochondria in the fat tissue, now the mitochondria in the fat tissue, now the mitochondria in the fat tissue, now you're allowing the mitochondria to just you're allowing the mitochondria to just you're allowing the mitochondria to just ramp up its metabolic rate and just be ramp up its metabolic rate and just be ramp up its metabolic rate and just be chewing through the glucose and the fats chewing through the glucose and the fats chewing through the glucose and the fats for no good for no good for no good reason. One view of metabolism is that reason. One view of metabolism is that reason. One view of metabolism is that you only burn what you need. So that's you only burn what you need. So that's you only burn what you need. So that's why people will say, "Well, eat less, why people will say, "Well, eat less, why people will say, "Well, eat less, exercise more, because if you exercise exercise more, because if you exercise exercise more, because if you exercise more, you're increasing the burning." more, you're increasing the burning." more, you're increasing the burning." Yeah, but what if you can increase some Yeah, but what if you can increase some Yeah, but what if you can increase some burning just because your body needs

13:00burning just because your body needs burning just because your body needs more heat because you exposed it to more heat because you exposed it to more heat because you exposed it to cold? Well, now you've introduced a new cold? Well, now you've introduced a new cold? Well, now you've introduced a new avenue that would have otherwise been avenue that would have otherwise been avenue that would have otherwise been been untapped or not driven down. been untapped or not driven down. been untapped or not driven down. Okay, now let's leave fat behind and Okay, now let's leave fat behind and Okay, now let's leave fat behind and transition to talk about the muscle transition to talk about the muscle transition to talk about the muscle because there is a very relevant muscle because there is a very relevant muscle because there is a very relevant muscle driven metabolic component to cold driven metabolic component to cold driven metabolic component to cold exposure because during the process of exposure because during the process of exposure because during the process of the cold exposure um the muscle becomes the cold exposure um the muscle becomes the cold exposure um the muscle becomes very relevant where if the stimulus is very relevant where if the stimulus is very relevant where if the stimulus is sufficient and it makes you cold enough sufficient and it makes you cold enough sufficient and it makes you cold enough you're going to have the activation of you're going to have the activation of you're going to have the activation of something called shivering something called shivering something called shivering thermogenesis. So the twitching of the thermogenesis. So the twitching of the thermogenesis. So the twitching of the muscle. So shivering is an muscle. So shivering is an muscle. So shivering is an involuntary contraction of your skeletal involuntary contraction of your skeletal involuntary contraction of your skeletal muscle. That's just the muscle that you muscle. That's just the muscle that you muscle. That's just the muscle that you control that moves you around. And while control that moves you around. And while control that moves you around. And while it's typically thought of as a it's typically thought of as a it's typically thought of as a short-term defense against cold, it is, short-term defense against cold, it is, short-term defense against cold, it is, and that's not wrong, although the short and that's not wrong, although the short and that's not wrong, although the short term can last for a couple hours, it is term can last for a couple hours, it is term can last for a couple hours, it is metabolically very important. Shivering

14:00metabolically very important. Shivering metabolically very important. Shivering is not like revving the engine in park. is not like revving the engine in park. is not like revving the engine in park. So that was the metaphor I used when So that was the metaphor I used when So that was the metaphor I used when describing uncoupling and mitochondria describing uncoupling and mitochondria describing uncoupling and mitochondria in the fat cells when you're revving the in the fat cells when you're revving the in the fat cells when you're revving the engine but you're not going anywhere. In engine but you're not going anywhere. In engine but you're not going anywhere. In this case, it's like you've shifted the this case, it's like you've shifted the this case, it's like you've shifted the car into drive and now you are pressing car into drive and now you are pressing car into drive and now you are pressing and releasing the accelerator. You're and releasing the accelerator. You're and releasing the accelerator. You're doing a very um kind of jerking motion doing a very um kind of jerking motion doing a very um kind of jerking motion forward on the accelerator where you're forward on the accelerator where you're forward on the accelerator where you're revving the engine and you're moving. revving the engine and you're moving. revving the engine and you're moving. You're getting some obvious action from You're getting some obvious action from You're getting some obvious action from it. So, bringing this back to the it. So, bringing this back to the it. So, bringing this back to the muscle, in the case of the muscle, the muscle, in the case of the muscle, the muscle, in the case of the muscle, the muscle tissue is rapidly contracting and muscle tissue is rapidly contracting and muscle tissue is rapidly contracting and relaxing, but that fact is it's still relaxing, but that fact is it's still relaxing, but that fact is it's still you revving the engine. Now, you're you revving the engine. Now, you're you revving the engine. Now, you're getting a little bit of work out of it. getting a little bit of work out of it. getting a little bit of work out of it. You are contracting and relaxing the You are contracting and relaxing the You are contracting and relaxing the muscle, but even still, all of the muscle, but even still, all of the muscle, but even still, all of the biochemistry that goes into telling the biochemistry that goes into telling the biochemistry that goes into telling the muscle to contract and relax, contract muscle to contract and relax, contract muscle to contract and relax, contract and relax, is generating heat. Because and relax, is generating heat. Because and relax, is generating heat. Because after all, every biochemical reaction

15:00after all, every biochemical reaction after all, every biochemical reaction will create some will create some will create some heat. So when your m when your muscles heat. So when your m when your muscles heat. So when your m when your muscles are shivering, they behave kind of like are shivering, they behave kind of like are shivering, they behave kind of like how they do when you're exercising. This how they do when you're exercising. This how they do when you're exercising. This repeated cycle of contracting and repeated cycle of contracting and repeated cycle of contracting and relaxing is going to burn a lot of fuel. relaxing is going to burn a lot of fuel. relaxing is going to burn a lot of fuel. Most especially glucose. The twitching, Most especially glucose. The twitching, Most especially glucose. The twitching, shivering muscle will be readily pulling shivering muscle will be readily pulling shivering muscle will be readily pulling in glucose. Now something we'll come in glucose. Now something we'll come in glucose. Now something we'll come back to in a minute is that that that back to in a minute is that that that back to in a minute is that that that process that shivering those spasms also process that shivering those spasms also process that shivering those spasms also start to produce hormones. One very start to produce hormones. One very start to produce hormones. One very important hormone is a hormone called important hormone is a hormone called important hormone is a hormone called irisin. What's so remarkable about irisin. What's so remarkable about irisin. What's so remarkable about irisin that is released from the irisin that is released from the irisin that is released from the twitching muscle, the shivering muscle twitching muscle, the shivering muscle twitching muscle, the shivering muscle is that it is a hormone that goes from is that it is a hormone that goes from is that it is a hormone that goes from the muscle to the fat and activates the muscle to the fat and activates the muscle to the fat and activates brown fat and stimulates some beiging of brown fat and stimulates some beiging of brown fat and stimulates some beiging of the fat. So it's it's turning on that the fat. So it's it's turning on that the fat. So it's it's turning on that the thermogenic capacity of the fat. So the thermogenic capacity of the fat. So the thermogenic capacity of the fat. So it's it is it's a cool dynamic, isn't it's it is it's a cool dynamic, isn't it's it is it's a cool dynamic, isn't it? Where you're looking at normally

16:00it? Where you're looking at normally it? Where you're looking at normally thinking, okay, fat is getting activated thinking, okay, fat is getting activated thinking, okay, fat is getting activated with some mitochondrial uncoupling. Um with some mitochondrial uncoupling. Um with some mitochondrial uncoupling. Um muscle is getting activated through muscle is getting activated through muscle is getting activated through shivering. Both share a common stimulus, shivering. Both share a common stimulus, shivering. Both share a common stimulus, which is the cold. But then muscle has which is the cold. But then muscle has which is the cold. But then muscle has an ability to communicate directly with an ability to communicate directly with an ability to communicate directly with the fat, which is sort of the muscle's the fat, which is sort of the muscle's the fat, which is sort of the muscle's way of saying, "Hey, I'm shivering way of saying, "Hey, I'm shivering way of saying, "Hey, I'm shivering because the body's cold. I want to make because the body's cold. I want to make because the body's cold. I want to make sure you're helping too and so I'm going sure you're helping too and so I'm going sure you're helping too and so I'm going to turn on your uncoupling and irrin is to turn on your uncoupling and irrin is to turn on your uncoupling and irrin is going to be the signal. So it really is going to be the signal. So it really is going to be the signal. So it really is the muscle sending that message, hey we the muscle sending that message, hey we the muscle sending that message, hey we need a little help and it becomes a need a little help and it becomes a need a little help and it becomes a source of the signal. Now once again source of the signal. Now once again source of the signal. Now once again shivering improves insulin sensitivity shivering improves insulin sensitivity shivering improves insulin sensitivity and glucose uptake like just like how we and glucose uptake like just like how we and glucose uptake like just like how we saw the mitochondrial uncoupling in the saw the mitochondrial uncoupling in the saw the mitochondrial uncoupling in the fat tissue. But there's a new character fat tissue. But there's a new character fat tissue. But there's a new character here which is a once again an here which is a once again an here which is a once again an interesting instance of biochemistry interesting instance of biochemistry interesting instance of biochemistry where the the cold induced shivering where the the cold induced shivering where the the cold induced shivering activates a protein within the muscle activates a protein within the muscle activates a protein within the muscle cells called cells called cells called AMK. And when EMPK is activated, it

17:00AMK. And when EMPK is activated, it AMK. And when EMPK is activated, it activates in turn something called glute activates in turn something called glute activates in turn something called glute 4. And glute 4 is the doorway on muscle 4. And glute 4 is the doorway on muscle 4. And glute 4 is the doorway on muscle cells that will open up and allow the cells that will open up and allow the cells that will open up and allow the glucose to come in. So, this is part of glucose to come in. So, this is part of glucose to come in. So, this is part of the biochemistry as to why shivering is the biochemistry as to why shivering is the biochemistry as to why shivering is so effective at controlling blood so effective at controlling blood so effective at controlling blood glucose. And it is. Again, it's just the glucose. And it is. Again, it's just the glucose. And it is. Again, it's just the muscle's way of just kicking open the muscle's way of just kicking open the muscle's way of just kicking open the doors for glucose to just come rushing doors for glucose to just come rushing doors for glucose to just come rushing in. Now, let's transition and talk a in. Now, let's transition and talk a in. Now, let's transition and talk a little bit more about hormones. You know little bit more about hormones. You know little bit more about hormones. You know enough by now about me to know of my enough by now about me to know of my enough by now about me to know of my affection for endocrinology and an affection for endocrinology and an affection for endocrinology and an appreciation for hormones. Hormones are appreciation for hormones. Hormones are appreciation for hormones. Hormones are such an overlooked important part not such an overlooked important part not such an overlooked important part not just for human health but especially for just for human health but especially for just for human health but especially for metabolism. It's sort of the way in metabolism. It's sort of the way in metabolism. It's sort of the way in which tissues are understanding the which tissues are understanding the which tissues are understanding the state of other tissues. You know, it's state of other tissues. You know, it's state of other tissues. You know, it's the it's hormones allow the fat tissue the it's hormones allow the fat tissue the it's hormones allow the fat tissue to know when the body's exercising and to know when the body's exercising and to know when the body's exercising and when it's time for the muscle to be when it's time for the muscle to be when it's time for the muscle to be eating and the fat cell to not eat, but eating and the fat cell to not eat, but eating and the fat cell to not eat, but rather to share what it has. You know,

18:00rather to share what it has. You know, rather to share what it has. You know, think about that. Like, you know, how think about that. Like, you know, how think about that. Like, you know, how does how does fat tissue know when the does how does fat tissue know when the does how does fat tissue know when the body's exercising? Well, hormones. Um, body's exercising? Well, hormones. Um, body's exercising? Well, hormones. Um, so these are the signals. How does the so these are the signals. How does the so these are the signals. How does the liver know when it's time to break down liver know when it's time to break down liver know when it's time to break down glucose rather than store it? Hormones. glucose rather than store it? Hormones. glucose rather than store it? Hormones. So, hormones allow the distinct tissues So, hormones allow the distinct tissues So, hormones allow the distinct tissues of the body to to just play as part of of the body to to just play as part of of the body to to just play as part of the grand orchestra and and following the grand orchestra and and following the grand orchestra and and following the lead of of the conductor. Now, I've the lead of of the conductor. Now, I've the lead of of the conductor. Now, I've already mentioned iris, which is is a an already mentioned iris, which is is a an already mentioned iris, which is is a an interesting signal that originates in interesting signal that originates in interesting signal that originates in the muscle and then goes to the fat the muscle and then goes to the fat the muscle and then goes to the fat tissue to start enhancing its tissue to start enhancing its tissue to start enhancing its thermogenic capacity. But there's also thermogenic capacity. But there's also thermogenic capacity. But there's also another very relevant cold induced another very relevant cold induced another very relevant cold induced hormone called hormone called hormone called fibroblast growth factor 21 fibroblast growth factor 21 fibroblast growth factor 21 FGF-21. Interestingly, this hormone is FGF-21. Interestingly, this hormone is FGF-21. Interestingly, this hormone is released from both muscle and brown fat. released from both muscle and brown fat. released from both muscle and brown fat. When the brown fat gets activated with When the brown fat gets activated with When the brown fat gets activated with some cold immersion, regardless of the some cold immersion, regardless of the some cold immersion, regardless of the source, FGF-21 starts to promote fatty source, FGF-21 starts to promote fatty source, FGF-21 starts to promote fatty acid oxidation. So it tells the signals

19:00acid oxidation. So it tells the signals acid oxidation. So it tells the signals of the body that are capable to switch of the body that are capable to switch of the body that are capable to switch over to fat burning. It also promotes over to fat burning. It also promotes over to fat burning. It also promotes substantial improvements in insulin substantial improvements in insulin substantial improvements in insulin sensitivity at tissues throughout the sensitivity at tissues throughout the sensitivity at tissues throughout the body. And no surprise, it activates some body. And no surprise, it activates some body. And no surprise, it activates some of the thermogenic genes like UCP-1 and of the thermogenic genes like UCP-1 and of the thermogenic genes like UCP-1 and mitochondrial biogenesis in tissues like mitochondrial biogenesis in tissues like mitochondrial biogenesis in tissues like brown fat and even some white fat. brown fat and even some white fat. brown fat and even some white fat. Now also on the fat side the the Now also on the fat side the the Now also on the fat side the the hormones that come from fat tissue are hormones that come from fat tissue are hormones that come from fat tissue are called atypicines and earlier I didn't I called atypicines and earlier I didn't I called atypicines and earlier I didn't I don't think I mentioned hormones that don't think I mentioned hormones that don't think I mentioned hormones that come from muscle are called myioines. come from muscle are called myioines. come from muscle are called myioines. Now I'm old enough to remember a time Now I'm old enough to remember a time Now I'm old enough to remember a time when there were no identified hormones when there were no identified hormones when there were no identified hormones from muscle tissue. One of the funny from muscle tissue. One of the funny from muscle tissue. One of the funny quirks of endocrinology as a field is quirks of endocrinology as a field is quirks of endocrinology as a field is that if you looked at a textbook 50 that if you looked at a textbook 50 that if you looked at a textbook 50 years ago, you would only have primarily years ago, you would only have primarily years ago, you would only have primarily the canonical endocrine tissues. This is the canonical endocrine tissues. This is the canonical endocrine tissues. This is absolutely a tangent. It's just an absolutely a tangent. It's just an absolutely a tangent. It's just an interesting point for a professor who interesting point for a professor who

20:00interesting point for a professor who teaches endocrinology. You would have teaches endocrinology. You would have teaches endocrinology. You would have the thyroid gland, the adrenal gland, the thyroid gland, the adrenal gland, the thyroid gland, the adrenal gland, the pancreas, and the gonads, the the pancreas, and the gonads, the the pancreas, and the gonads, the ovaries, and the testes. And that ovaries, and the testes. And that ovaries, and the testes. And that certainly the hypothalamus and the certainly the hypothalamus and the certainly the hypothalamus and the pituitary gland up in the brain. But pituitary gland up in the brain. But pituitary gland up in the brain. But nowadays, if you're really being nowadays, if you're really being nowadays, if you're really being thorough, you have to literally include thorough, you have to literally include thorough, you have to literally include every single tissue of the body. Skin is every single tissue of the body. Skin is every single tissue of the body. Skin is an endocrine gland. Your intestines are an endocrine gland. Your intestines are an endocrine gland. Your intestines are endocrine gland. Uh the muscle, the fat endocrine gland. Uh the muscle, the fat endocrine gland. Uh the muscle, the fat tissue, in fact, realizing that fat tissue, in fact, realizing that fat tissue, in fact, realizing that fat tissue was an endocrine gland. That was tissue was an endocrine gland. That was tissue was an endocrine gland. That was a paper I I saw a paper in the late 90s. a paper I I saw a paper in the late 90s. a paper I I saw a paper in the late 90s. I think it was 1999. It was the first I think it was 1999. It was the first I think it was 1999. It was the first time I'd ever seen a paper that time I'd ever seen a paper that time I'd ever seen a paper that documented that that mentioned at all documented that that mentioned at all documented that that mentioned at all hormones that come from fat tissue. That hormones that come from fat tissue. That hormones that come from fat tissue. That was such a revelation to me that it it was such a revelation to me that it it was such a revelation to me that it it literally gave birth to my interest in literally gave birth to my interest in literally gave birth to my interest in metabolism and put me on the path that metabolism and put me on the path that metabolism and put me on the path that I'm still on to this day. That may be I'm still on to this day. That may be I'm still on to this day. That may be part of my affection for endocrinology part of my affection for endocrinology part of my affection for endocrinology because I owe the field a debt of because I owe the field a debt of because I owe the field a debt of gratitude for helping me um like I said

21:00gratitude for helping me um like I said gratitude for helping me um like I said be on the pathway that I'm on today be on the pathway that I'm on today be on the pathway that I'm on today which I find deeply gratifying. Anyway, which I find deeply gratifying. Anyway, which I find deeply gratifying. Anyway, so every tissue of the body is part of so every tissue of the body is part of so every tissue of the body is part of the endocrine system. So all of the the endocrine system. So all of the the endocrine system. So all of the canonical tissues have had to share the canonical tissues have had to share the canonical tissues have had to share the stage with a bunch of newcomers like stage with a bunch of newcomers like stage with a bunch of newcomers like things as big as the as as fat tissue things as big as the as as fat tissue things as big as the as as fat tissue and muscle and muscle and muscle tissue. Okay, so that's a little bit on tissue. Okay, so that's a little bit on tissue. Okay, so that's a little bit on the hormones. But in fact, I think in the hormones. But in fact, I think in the hormones. But in fact, I think in the process of getting distracted, I the process of getting distracted, I the process of getting distracted, I didn't even describe the main adap at didn't even describe the main adap at didn't even describe the main adap at adypocine that can also be released, adypocine that can also be released, adypocine that can also be released, which is adopeneectin. So when the body which is adopeneectin. So when the body which is adopeneectin. So when the body experiences cold uh of all the signals experiences cold uh of all the signals experiences cold uh of all the signals that are turned on, one of them is the that are turned on, one of them is the that are turned on, one of them is the fat cell releasing more adopeneectin. fat cell releasing more adopeneectin. fat cell releasing more adopeneectin. And that's going to be a hormone that's And that's going to be a hormone that's And that's going to be a hormone that's coming from the white fat, particularly coming from the white fat, particularly coming from the white fat, particularly the subcutaneous fat. What's interesting the subcutaneous fat. What's interesting the subcutaneous fat. What's interesting about adopeneectin from a metabolic about adopeneectin from a metabolic about adopeneectin from a metabolic standpoint is not only does it signal an standpoint is not only does it signal an standpoint is not only does it signal an a very strong a very strong a very strong anti-inflammatory signal, but it also anti-inflammatory signal, but it also anti-inflammatory signal, but it also elicits a significant improvement in elicits a significant improvement in elicits a significant improvement in insulin sensitivity, thereby helping

22:00insulin sensitivity, thereby helping insulin sensitivity, thereby helping maintain ideal glucose levels and of maintain ideal glucose levels and of maintain ideal glucose levels and of course improving um overall health as course improving um overall health as course improving um overall health as insulin is under better control. Now insulin is under better control. Now insulin is under better control. Now altogether including other hormones, but altogether including other hormones, but altogether including other hormones, but these at least these hormone signals these at least these hormone signals these at least these hormone signals that I described really help kind of that I described really help kind of that I described really help kind of reshape and and determine the metabolic reshape and and determine the metabolic reshape and and determine the metabolic response to cold immersion like a higher response to cold immersion like a higher response to cold immersion like a higher energy expenditure, better blood sugar energy expenditure, better blood sugar energy expenditure, better blood sugar control, and of course improved insulin control, and of course improved insulin control, and of course improved insulin sensitivity. Now, throughout the sensitivity. Now, throughout the sensitivity. Now, throughout the conversation, I've been talking about conversation, I've been talking about conversation, I've been talking about glucose control. And I just want to glucose control. And I just want to glucose control. And I just want to really emphasize that fact that there really emphasize that fact that there really emphasize that fact that there are multiple mechanisms that suggest are multiple mechanisms that suggest are multiple mechanisms that suggest that how that suggest how cold therapy that how that suggest how cold therapy that how that suggest how cold therapy can be so therapeutic for people who can be so therapeutic for people who can be so therapeutic for people who struggle with glucose control. So again struggle with glucose control. So again struggle with glucose control. So again just to recapture them we have the just to recapture them we have the just to recapture them we have the activation of mitochondrial uncoupling activation of mitochondrial uncoupling activation of mitochondrial uncoupling in brown fat and in white fat that in brown fat and in white fat that in brown fat and in white fat that process of beiging the white fat. We

23:00process of beiging the white fat. We process of beiging the white fat. We have the shivering and how the shivering have the shivering and how the shivering have the shivering and how the shivering induced contractions greedily pull in induced contractions greedily pull in induced contractions greedily pull in glucose. And then we have just the glucose. And then we have just the glucose. And then we have just the general enhanced um en uh metabolic rate general enhanced um en uh metabolic rate general enhanced um en uh metabolic rate throughout the body because of the cold throughout the body because of the cold throughout the body because of the cold exposure and the glucose will fuel some exposure and the glucose will fuel some exposure and the glucose will fuel some of that. What's important is that based of that. What's important is that based of that. What's important is that based on several reports, even a little bit of on several reports, even a little bit of on several reports, even a little bit of cold exposure, just uh, you know, either cold exposure, just uh, you know, either cold exposure, just uh, you know, either being in a colder office where you're being in a colder office where you're being in a colder office where you're shivering a little bit or some more shivering a little bit or some more shivering a little bit or some more dramatic interventions, which I'll get dramatic interventions, which I'll get dramatic interventions, which I'll get to in a minute, there's substantial to in a minute, there's substantial to in a minute, there's substantial evidence to show an improvement in evidence to show an improvement in evidence to show an improvement in glucose control and insulin resistance glucose control and insulin resistance glucose control and insulin resistance in pre-diabetics and even in type 2 in pre-diabetics and even in type 2 in pre-diabetics and even in type 2 diabetics. Of course, as I'll get to, diabetics. Of course, as I'll get to, diabetics. Of course, as I'll get to, the the effects are all the more the the effects are all the more the the effects are all the more dramatic as the cold exposure is more dramatic as the cold exposure is more dramatic as the cold exposure is more dramatic, but we'll get to those dramatic, but we'll get to those dramatic, but we'll get to those interventions in just a moment. Before I interventions in just a moment. Before I interventions in just a moment. Before I do so, I wanted to just revisit the do so, I wanted to just revisit the do so, I wanted to just revisit the nervous system. There's a fascinating nervous system. There's a fascinating nervous system. There's a fascinating dynamic of the nervous system. And my dynamic of the nervous system. And my dynamic of the nervous system. And my friend and fellow professor and in this

24:00friend and fellow professor and in this friend and fellow professor and in this case entrepreneur, Dr. Thomas Seager, S case entrepreneur, Dr. Thomas Seager, S case entrepreneur, Dr. Thomas Seager, S E A G- er, has has he's one of the E A G- er, has has he's one of the E A G- er, has has he's one of the people I've first heard elaborate on the people I've first heard elaborate on the people I've first heard elaborate on the nervous system regulation in the context nervous system regulation in the context nervous system regulation in the context of cold. Now, as a professor of of cold. Now, as a professor of of cold. Now, as a professor of physiology, I've long been familiar with physiology, I've long been familiar with physiology, I've long been familiar with the branches of the nervous system, the branches of the nervous system, the branches of the nervous system, including the autonomic nervous system, including the autonomic nervous system, including the autonomic nervous system, but I encourage you to look up the work but I encourage you to look up the work but I encourage you to look up the work of Tom Seager if you want to learn a of Tom Seager if you want to learn a of Tom Seager if you want to learn a little more. Now, actually, I'll mention little more. Now, actually, I'll mention little more. Now, actually, I'll mention him again in a minute, I think. him again in a minute, I think. him again in a minute, I think. uh within the nervous system among the uh within the nervous system among the uh within the nervous system among the several branches the autonomic nervous several branches the autonomic nervous several branches the autonomic nervous system is so important because of its system is so important because of its system is so important because of its two famous two famous two famous subbranches where we have the subbranches where we have the subbranches where we have the sympathetic nervous system and the sympathetic nervous system and the sympathetic nervous system and the parasympathetic nervous system. Now if parasympathetic nervous system. Now if parasympathetic nervous system. Now if those terms don't sound familiar their those terms don't sound familiar their those terms don't sound familiar their nicknames will. The sympathetic nervous nicknames will. The sympathetic nervous nicknames will. The sympathetic nervous system is often just referred to as the system is often just referred to as the system is often just referred to as the fight orflight branch and then the fight orflight branch and then the fight orflight branch and then the parasympathetic is referred to as the parasympathetic is referred to as the parasympathetic is referred to as the rest and rest and rest and digest part of it. Now when it comes to

25:00digest part of it. Now when it comes to digest part of it. Now when it comes to the cold therapy and the sympathetic the cold therapy and the sympathetic the cold therapy and the sympathetic nervous system, you have that hormone I nervous system, you have that hormone I nervous system, you have that hormone I mentioned earlier like norepinephrine or mentioned earlier like norepinephrine or mentioned earlier like norepinephrine or noradrenaline, but you also have some noradrenaline, but you also have some noradrenaline, but you also have some others like just epinephrine. others like just epinephrine. others like just epinephrine. But that is what's constituting so many But that is what's constituting so many But that is what's constituting so many of the important effects that we see of the important effects that we see of the important effects that we see here like enhanced like the heart rate here like enhanced like the heart rate here like enhanced like the heart rate going up metabolic rate going up uh fat going up metabolic rate going up uh fat going up metabolic rate going up uh fat breakdown like lipolysis more fat breakdown like lipolysis more fat breakdown like lipolysis more fat burning all of those are consequences of burning all of those are consequences of burning all of those are consequences of activating the sympathetic nervous activating the sympathetic nervous activating the sympathetic nervous system. But interestingly, with regular system. But interestingly, with regular system. But interestingly, with regular cold exposure, the evidence suggests cold exposure, the evidence suggests cold exposure, the evidence suggests that you actually start to balance that you actually start to balance that you actually start to balance things out where you can see an things out where you can see an things out where you can see an improvement in a marker of improvement in a marker of improvement in a marker of parasympathetic activity, namely, you've parasympathetic activity, namely, you've parasympathetic activity, namely, you've probably heard of this, heart rate probably heard of this, heart rate probably heard of this, heart rate variability. That's a marker of of variability. That's a marker of of variability. That's a marker of of parasympathetic tone or function. So in parasympathetic tone or function. So in parasympathetic tone or function. So in other words, controlled and frequent other words, controlled and frequent other words, controlled and frequent cold exposure can help the body better cold exposure can help the body better cold exposure can help the body better shift between the kind of stress state

26:00shift between the kind of stress state shift between the kind of stress state like the sympathetic fight orflight, like the sympathetic fight orflight, like the sympathetic fight orflight, which isn't bad. You want to have that which isn't bad. You want to have that which isn't bad. You want to have that turned on sometimes, but then also the turned on sometimes, but then also the turned on sometimes, but then also the parasympathetic recovery state. So the parasympathetic recovery state. So the parasympathetic recovery state. So the collective outcome of this could be collective outcome of this could be collective outcome of this could be something that we could call like a something that we could call like a something that we could call like a nervous system resilience or nervous system resilience or nervous system resilience or flexibility, the ability to quickly and flexibility, the ability to quickly and flexibility, the ability to quickly and readily go between the two. Now before readily go between the two. Now before readily go between the two. Now before we wrap up, I just want to compare some we wrap up, I just want to compare some we wrap up, I just want to compare some of the cold exposure methods. So let's of the cold exposure methods. So let's of the cold exposure methods. So let's get a little practical. If after hearing get a little practical. If after hearing get a little practical. If after hearing hearing all of this, you've been hearing all of this, you've been hearing all of this, you've been convinced that you need to find a way to convinced that you need to find a way to convinced that you need to find a way to incorporate some cold in your life, you incorporate some cold in your life, you incorporate some cold in your life, you want to know, well, which method is want to know, well, which method is want to know, well, which method is going to give me the best going to give me the best going to give me the best effect. Now, I'm going to go in order of effect. Now, I'm going to go in order of effect. Now, I'm going to go in order of the best effect, but there's also the best effect, but there's also the best effect, but there's also something to be said for ease, which I something to be said for ease, which I something to be said for ease, which I totally get. I totally understand that. totally get. I totally understand that. totally get. I totally understand that. So, the first one is just immersing your So, the first one is just immersing your So, the first one is just immersing your face in something cold. So dunking your face in something cold. So dunking your face in something cold. So dunking your face in cold water will trigger face in cold water will trigger face in cold water will trigger something called the mamalian uh dive something called the mamalian uh dive something called the mamalian uh dive reflex. This is going to actually slow

27:00reflex. This is going to actually slow reflex. This is going to actually slow heart rate and activate the the heart rate and activate the the heart rate and activate the the parasympathetic tone of the autonomic parasympathetic tone of the autonomic parasympathetic tone of the autonomic nervous system. It has been suggested to nervous system. It has been suggested to nervous system. It has been suggested to be a good way to manage anxiety and to be a good way to manage anxiety and to be a good way to manage anxiety and to calm the nervous system. But in the calm the nervous system. But in the calm the nervous system. But in the context of the broader metabolic effects context of the broader metabolic effects context of the broader metabolic effects that I've been talking about, it's not that I've been talking about, it's not that I've been talking about, it's not really going to move the needle. Now, really going to move the needle. Now, really going to move the needle. Now, what will move the needle a little more what will move the needle a little more what will move the needle a little more is getting that cold water on your body is getting that cold water on your body is getting that cold water on your body through something like a cold shower. through something like a cold shower. through something like a cold shower. Now, cold showers aren't the the the Now, cold showers aren't the the the Now, cold showers aren't the the the coverage isn't enough and usually it's coverage isn't enough and usually it's coverage isn't enough and usually it's too short that you may you'll get a too short that you may you'll get a too short that you may you'll get a little more of an metabolic effect, but little more of an metabolic effect, but little more of an metabolic effect, but it's not going to last. Although, it can it's not going to last. Although, it can it's not going to last. Although, it can be very good for mood and mental be very good for mood and mental be very good for mood and mental resilience, you know, just doing resilience, you know, just doing resilience, you know, just doing something hard, but again, the metabolic something hard, but again, the metabolic something hard, but again, the metabolic benefits will be somewhat limited. Now, benefits will be somewhat limited. Now, benefits will be somewhat limited. Now, what if you're just going outside in the what if you're just going outside in the what if you're just going outside in the cold? Well, if you're out long enough cold? Well, if you're out long enough cold? Well, if you're out long enough that you start shivering, then you're that you start shivering, then you're that you start shivering, then you're then you're going to be doing something, then you're going to be doing something, then you're going to be doing something, but that's going to take a little but that's going to take a little but that's going to take a little longer. It's subtle. It's it's um slower longer. It's subtle. It's it's um slower longer. It's subtle. It's it's um slower compared to some of the more intense compared to some of the more intense compared to some of the more intense methods, which I'll get to, but it's methods, which I'll get to, but it's methods, which I'll get to, but it's also easy. Now, cryotherapy that is more

28:00also easy. Now, cryotherapy that is more also easy. Now, cryotherapy that is more complicated, maybe more complicated than complicated, maybe more complicated than complicated, maybe more complicated than all of them, because you have to go into all of them, because you have to go into all of them, because you have to go into a cryotherapy chamber. They're very a cryotherapy chamber. They're very a cryotherapy chamber. They're very flashy, but they're functional. But flashy, but they're functional. But flashy, but they're functional. But basically you're getting blasted with basically you're getting blasted with basically you're getting blasted with like liquid nitrogen cooled air. Now like liquid nitrogen cooled air. Now like liquid nitrogen cooled air. Now unfortunately it doesn't really unfortunately it doesn't really unfortunately it doesn't really penetrate penetrate penetrate um into the body. So as ex that's a very um into the body. So as ex that's a very um into the body. So as ex that's a very expensive complicated process that no expensive complicated process that no expensive complicated process that no one has in their own home. You can only one has in their own home. You can only one has in their own home. You can only get that by going to some facility. And get that by going to some facility. And get that by going to some facility. And the effect you know kind of balanced out the effect you know kind of balanced out the effect you know kind of balanced out with that somewhat cumbersome with that somewhat cumbersome with that somewhat cumbersome arrangement and technical devices and arrangement and technical devices and arrangement and technical devices and intervention to make sure you're not intervention to make sure you're not intervention to make sure you're not causing some kind of like freezer burn. causing some kind of like freezer burn. causing some kind of like freezer burn. um you are going to get more of a um you are going to get more of a um you are going to get more of a metabolic effect, but it comes with a metabolic effect, but it comes with a metabolic effect, but it comes with a pretty high cost. Now, where I think the pretty high cost. Now, where I think the pretty high cost. Now, where I think the absolute best effect is, it's water absolute best effect is, it's water absolute best effect is, it's water immersion. That is the gold standard. immersion. That is the gold standard. immersion. That is the gold standard. Water will pull heat from the body 20 25 Water will pull heat from the body 20 25 Water will pull heat from the body 20 25 times faster than air will. And so with times faster than air will. And so with times faster than air will. And so with full immersion up to the neck, full immersion up to the neck,

29:00full immersion up to the neck, especially if the water is below 50 especially if the water is below 50 especially if the water is below 50 degrees Fahrenheit or below 10 degrees degrees Fahrenheit or below 10 degrees degrees Fahrenheit or below 10 degrees Celsius. So this can get to the with Celsius. So this can get to the with Celsius. So this can get to the with some of the cold baths um you can get some of the cold baths um you can get some of the cold baths um you can get into the uh mid30s and have it make your into the uh mid30s and have it make your into the uh mid30s and have it make your own ice. In fact, there's only one that own ice. In fact, there's only one that own ice. In fact, there's only one that I know of and indeed it's the one that I I know of and indeed it's the one that I I know of and indeed it's the one that I use. So I absolutely I don't get any I use. So I absolutely I don't get any I use. So I absolutely I don't get any I have no vested interest in this, but the have no vested interest in this, but the have no vested interest in this, but the Marose Caforge M O R O Z KO. The Marose Marose Caforge M O R O Z KO. The Marose Marose Caforge M O R O Z KO. The Marose Cafa Forge is in my opinion the absolute Cafa Forge is in my opinion the absolute Cafa Forge is in my opinion the absolute best. And that guy I mentioned earlier, best. And that guy I mentioned earlier, best. And that guy I mentioned earlier, Tom Seager. It's his that's his Tom Seager. It's his that's his Tom Seager. It's his that's his brainchild. Um it is for reasons he can brainchild. Um it is for reasons he can brainchild. Um it is for reasons he can elaborate. I invite you to go look up elaborate. I invite you to go look up elaborate. I invite you to go look up his details. They're some of the best in his details. They're some of the best in his details. They're some of the best in fact I believe the best single ice bath fact I believe the best single ice bath fact I believe the best single ice bath out there because the cold exposure is out there because the cold exposure is out there because the cold exposure is so thorough with just full body so thorough with just full body so thorough with just full body immersion. The brown fat activation is immersion. The brown fat activation is immersion. The brown fat activation is substantial. The norepinephrine release substantial. The norepinephrine release substantial. The norepinephrine release is robust, including other hormones like is robust, including other hormones like is robust, including other hormones like dopamine, enhanced glucose uptake, the dopamine, enhanced glucose uptake, the dopamine, enhanced glucose uptake, the mitochondrial uncoupling, the shivering. mitochondrial uncoupling, the shivering. mitochondrial uncoupling, the shivering. When I get out of my ice bath, having

30:00When I get out of my ice bath, having When I get out of my ice bath, having been in it for about 3 to 5 minutes, I been in it for about 3 to 5 minutes, I been in it for about 3 to 5 minutes, I do it at about 40 degrees. So, I'm a do it at about 40 degrees. So, I'm a do it at about 40 degrees. So, I'm a little bit of a wuss in that regard. I little bit of a wuss in that regard. I little bit of a wuss in that regard. I can be shivering for up to 2 to three can be shivering for up to 2 to three can be shivering for up to 2 to three hours after. That's even after drinking hours after. That's even after drinking hours after. That's even after drinking some warm tea. So that is a metabolic some warm tea. So that is a metabolic some warm tea. So that is a metabolic effect that is clearly lingering as my effect that is clearly lingering as my effect that is clearly lingering as my body continues to just warm itself back body continues to just warm itself back body continues to just warm itself back up. So to sum it all up, cold exposure up. So to sum it all up, cold exposure up. So to sum it all up, cold exposure will absolutely engage the body in what will absolutely engage the body in what will absolutely engage the body in what we could call a very coordinated we could call a very coordinated we could call a very coordinated physiological response. We have the physiological response. We have the physiological response. We have the activation of brown fat. We have the activation of brown fat. We have the activation of brown fat. We have the somewhat subtle conversion of white fat somewhat subtle conversion of white fat somewhat subtle conversion of white fat to beige fat. We have shivering of the to beige fat. We have shivering of the to beige fat. We have shivering of the muscles. All of the mitochondrial muscles. All of the mitochondrial muscles. All of the mitochondrial uncoupling in those fat cells. the uncoupling in those fat cells. the uncoupling in those fat cells. the hormones that work in our favor and then hormones that work in our favor and then hormones that work in our favor and then just a little bit of mental just a little bit of mental just a little bit of mental resilience. So, if you're looking for a resilience. So, if you're looking for a resilience. So, if you're looking for a bit of an advantage and you've already bit of an advantage and you've already bit of an advantage and you've already been adopting some of the dietary been adopting some of the dietary been adopting some of the dietary changes which are so changes which are so changes which are so important, absolutely a natural, important, absolutely a natural, important, absolutely a natural, accessible, very scientifically accessible, very scientifically accessible, very scientifically supported way to give yourself a little

31:00supported way to give yourself a little supported way to give yourself a little bit of a metabolic boost is something bit of a metabolic boost is something bit of a metabolic boost is something like cold therapy. Water being the best like cold therapy. Water being the best like cold therapy. Water being the best of all. I hope you feel like you've of all. I hope you feel like you've of all. I hope you feel like you've learned something fascinating and learned something fascinating and learned something fascinating and relevant and helpful. Until next time, relevant and helpful. Until next time, relevant and helpful. Until next time, more knowledge, better health.

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