The Science of Cold Exposure Explained (Recovery, Anabolic Signalling, Brown Fat) скачать в хорошем качестве

The Science of Cold Exposure Explained (Recovery, Anabolic Signalling, Brown Fat)

Sign up to my newsletter for a FREE workout program and regular health & fitness tips: https://benwinney.myshopify.com/pages... ********** Timestamps: 0:00 Introduction 0:45 Physiological response to cold 4:03 Recovery 7:20 Mental and mood effects 9:58 Metabolic and immune effects 12:23 Some practical strategies 14:43 Safety precautions 15:55 Outro ********** Sources (PMID or url): Cold water increases norephinephrine by 530% and dopamine by 250%: 10751106 Cold water causes acute inflammatory response: 39879231 Cold water may reduce inflammation long-term: 34687652, 39299098 Habituation to cold exposure: 26924539 Overlap between the effects of cold and exercise: 30759802 Cold exposure can improve short-term recovery from exercise: 35254558, 35157264, 28349095, 39879231 Cold exposure shortly after training blunts training adaptations: 26174323, 39879231 Cold immersion is worse for strength/power training compared to endurance: 33146851 Cold exposure before training in a hot environment can improve performance: 23249542 Cold water hypothesised to help depression: 17993252 Cold water creates positive emotions afterwards: 36829490 Cold exposure impairs cognitive performance: 34574649 Cold activates brown fat: 36792089 Cold habituation can increase the volume and activity of brown fat: 23867626 Brown fat may improve metabolic health, insulin sensitivity, and rates of type 2 diabetes: 33398160, 25056438 Brown fat doesn’t really help weight loss: 29741929 Cold showers reduce sick days: 27631616 Cold affects immune cells: 39879231 Wim Hof breathing and cold exposure suppressed inflammatory response to endotoxin: 24799686 Repeated cold exposure may upregulate antioxidant defences: 36837762 Regular cold exposure improves quality of life: 39879231 Temperature and duration recommendations: 40078372 Whole-body cryotherapy can be effective: 24648779, 29161748 Extremely cold water can cause cardiac arrest or arrhythmias: 22547634 Contrast therapy is better than passive recovery but not better than other therapies: 23626806 Women start shivering at a higher temperature than men: 30196892 ********** Some of the visuals in this video may have been made using Generative AI. Nothing in this video is medical advice.