I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. #HubermanLab #ColdExposure #IceBaths Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com - use code "huberman" Helix Sleep: https://helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Subscribe to the Huberman Lab Podcast: Apple Podcasts: https://apple.co/3DbFdlv Spotify: https://spoti.fi/34Xod5H Google Podcasts: https://bit.ly/3wo01EJ Other platforms: https://hubermanlab.com/follow Article Links Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6U Human physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTO Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3IZwCnb Adipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41 Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7 Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696 Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial: https://bit.ly/3NJTpXy Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoi Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com