Lets Get Chilly! The Science of Cold Water Immersion
04/24/24 • 84 min
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Kick back and listen as we dive in (pun intended) to the science surrounding Cold Water Immersion. The trendy new health hack that everyone and their mother seems to be trying. We talk all about the benefits, potential risks (yes it's true, cold water immersion will NOT solve all the worlds problems), common misconceptions and misinterpretations of the data, and who should/shouldn't be hopping in a cold tub.
REFERENCES:
DELAYED ONSET MSUCLE SORENESS:
- 52 studies of adults who exercise regularly. The best meta-analysis we have of cold water immersion https://doi.org/10.1007/s40279-022-01644-9 - Hot and cold therapy meta analysis of RCTS and DOMS from 2021 https://pubmed.ncbi.nlm.nih.gov/33493991/
COLD WATER (CWI) vs CRYOTHERAPY (CRYO):
- Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy https://doi.org/10.1123/ijspp.2016-0186- Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control https://doi.org/10.1007/s00421-017-3757-z - 2022 review of CWI vs CRY eccentric exercise (downhill running)https://www.frontiersin.org/articles/10.3389/fspor.2022.940516/full
- comparing CWI to WBC in middle and long distance runners https://meridian.allenpress.com/jat/article/55/4/329/433867/Cryotherapy-Models-and-Timing-Sequence-Recovery-of
MENTAL HEALTH
- Human physiological responses to immersion into water of different temperature https://doi.org/10.1007/s004210050065 - 2020 RCT using CRY vs CONTROL on depression symptoms https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00522/full
COLD SHOWER PROTOCOL
https://link.springer.com/article/10.1007/s00421-004-1239-6
COLD WATER AND BROWN ADIPOSE TISSUE (BAT)
- Cold water in winter swimmers - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/- Cold water increases energy intake - https://www.ncbi.nlm.nih.gov/books/NBK232851/#:~:text=Situations that increase energy expenditure,live may also influence appetite.
STRENGTH AND MUSCLE GROWTH (hypertrophy):
- The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis https://doi.org/10.1007/s40279-020-01362-0*
CWI impairs muscle protein synthesis rates in recreational athletes.https://doi.org/10.1113/JP278996*
Post-exercise cold water immersion attenuates
Send us a text! We'd love to hear what you think of the podcast!
Kick back and listen as we dive in (pun intended) to the science surrounding Cold Water Immersion. The trendy new health hack that everyone and their mother seems to be trying. We talk all about the benefits, potential risks (yes it's true, cold water immersion will NOT solve all the worlds problems), common misconceptions and misinterpretations of the data, and who should/shouldn't be hopping in a cold tub.
REFERENCES:
DELAYED ONSET MSUCLE SORENESS:
- 52 studies of adults who exercise regularly. The best meta-analysis we have of cold water immersion https://doi.org/10.1007/s40279-022-01644-9 - Hot and cold therapy meta analysis of RCTS and DOMS from 2021 https://pubmed.ncbi.nlm.nih.gov/33493991/
COLD WATER (CWI) vs CRYOTHERAPY (CRYO):
- Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy https://doi.org/10.1123/ijspp.2016-0186- Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control https://doi.org/10.1007/s00421-017-3757-z - 2022 review of CWI vs CRY eccentric exercise (downhill running)https://www.frontiersin.org/articles/10.3389/fspor.2022.940516/full
- comparing CWI to WBC in middle and long distance runners https://meridian.allenpress.com/jat/article/55/4/329/433867/Cryotherapy-Models-and-Timing-Sequence-Recovery-of
MENTAL HEALTH
- Human physiological responses to immersion into water of different temperature https://doi.org/10.1007/s004210050065 - 2020 RCT using CRY vs CONTROL on depression symptoms https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00522/full
COLD SHOWER PROTOCOL
https://link.springer.com/article/10.1007/s00421-004-1239-6
COLD WATER AND BROWN ADIPOSE TISSUE (BAT)
- Cold water in winter swimmers - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/- Cold water increases energy intake - https://www.ncbi.nlm.nih.gov/books/NBK232851/#:~:text=Situations that increase energy expenditure,live may also influence appetite.
STRENGTH AND MUSCLE GROWTH (hypertrophy):
- The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis https://doi.org/10.1007/s40279-020-01362-0*
CWI impairs muscle protein synthesis rates in recreational athletes.https://doi.org/10.1113/JP278996*
Post-exercise cold water immersion attenuates
Previous Episode
Diet Series Matchup #2: Vegetarian vs Flexible Dieting!
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Welcome to another matchup of the Kickback Science Diet Series! This week's matchup is; Vegetarian vs Flexible Dieting.
In this episode, we talk a lot about the research surrounding meat intake. Is meat good/bad? Is red meat better/worse? Why the nutrition industry has failed you when it comes to the interpretation of the literature, and some crazy stuff that seems to be happening behind the scenes within the industry itself.
We also talk about flexible dieting. How it works/doesn't work for some people, and how you could potentially utilize the approach to meet your dieting goals.
And of course, we pick a winner at the end of the matchup, which is entirely based on the available evidence suggesting benefits/risks of the various dieting approaches.
REFERENCES:
7th Day Adventists study on meat intake: https://academic.oup.com/aje/article/148/8/761/69260
THE OH SO CLASSIC 2012 RED MEAT AND MORTALITY PRESS RELEASE FROM HARVARD!!! https://www.hsph.harvard.edu/news/press-releases/red-meat-consumption-linked-to-increased-risk-of-total-cardiovascular-and-cancer-mortality/
RCT of different types of meat on CVD risk: https://www.sciencedirect.com/science/article/pii/S0002916522011492?via%3Dihub
Restricted diets are more associated with eating disorders: https://www.sciencedirect.com/science/article/pii/S0195666301904453?via%3Dihub
Systematic review of meta analyses showing that meat is NOT harmful to our health (the article that cause a lot of controversy among the "non meat" folks: https://www.acpjournals.org/doi/10.7326/M19-0622
Meat intake has no risk, as long as you have additional fruit, vegetables, and specifically fiber!: https://pubmed.ncbi.nlm.nih.gov/32751091/
Study from Italy showing that meat intake REDUCED mortality risk: https://pubmed.ncbi.nlm.nih.gov/34849845/
Potential corporate ties within the nutrition industry: https://jamanetwork.com/journals/jama/article-abstract/2759201
Crazy email from the "plant based" community to the Cheif Editor of the Annals of Internal Med: https://www.foodpolitics.com/wp-content/uploads/Annals-letter.9-30-19.pdf
top 10 foods consumed in the US: https://www.health.harvard.edu/nutrition/top-10-sources-of-calories-in-the-us-diet
Harvard complaining about the 2019 studies regarding red meat and the lack of health risks associated: https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/
Next Episode
Diet Series Matchup #3: Calorie Restriction vs Intermittent Fasting PART 1
Send us a text! We'd love to hear what you think of the podcast!
Tune in to part 1 of the latest Kickback Science Diet Series Matchup featuring Calorie Restriction vs Intermittent Fasting. This week's episode is Part 1, where we cover all the science related to Calorie Restriction. We take a deep dive into the research on overconsumption, obesity, and cover one of the most controversial studies to date. So kick back and listen!
REFERENCES:
Wisconsin monkey study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2812811/
Maryland Monkey Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2812811/
Reconciliation Paper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5247583/
Mouse study on calorie restriction started in early vs late life: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861129/
Meta analysis on calorie restriction and health outcomes in humans: https://www.mdpi.com/2072-6643/12/8/2290
"CALERIE" randomized controlled trial on long term calorie restriction: https://www.nia.nih.gov/research/resource/comprehensive-assessment-long-term-effects-reducing-intake-energy-calerie
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