Cold shock protein benefits are smoking hot. In fact temp extremes are all the rage these days. Ice baths, contrasts, cold plunge, cryo. But what’s the deal and how does it work? Should heat junkies do it? Is it worth the pain?
There’s a ton of buzz these days about the benefits of cold therapies such as ice baths, cold plunge, cryo. Folks have been rushing out and buying cold tubs at a feverish rate.
Building barrels from ground up. Blasting cold showers. Diving off cliffs in their birthday suits.
But it’s not like it’s anything new, after all. Healers have been rocking it for centuries. Think Hippocrates, Papyrus, Imhotep, to name a few.
And nowadays Wim Hof, the iceman.
What Are Cold Shock Proteins?
Cold shock proteins are like heat shock in tons of ways. They both boost adaptive response and a thing called hormesis.
Well hormesis, my friend, is the epic energizer. It fuels fasting, exercise, ketogenesis.
And yes cold shock, heat shock, even some foods, such as barley grass, wheatgrass, turmeric, and sprouts — all of which are high-vibe biogenic. And hands down it boosts the brain:
“Exposure to cold has profound effects on many parts and functions of the body, including the brain, immune system, and metabolism, among others. Perhaps the most clear-cut examples of cryotherapy’s beneficial effects are observed in the brain, where levels of the hormone and neurotransmitter norepinephrine – responsible for vigilance, attention, focus, and positive mood – increase markedly when the body is exposed to extreme cold.”
In other words it lifts the bar. Ramps oxygen too.
Bottom line is heat, cold, exertion, and caloric-restriction trigger it. And when you plunge into the cold or take an ice cold shower, you’re in.
Cold Shock Protein Benefits
The reason why ice baths and showers are a go-to is due to cold shock proteins. They’re RNA/DNA binders in the human body that upregulate in low temperatures (25°C–33°C).
They’ve been shown to boost overall health and mitochondrial biogenesis.
Says this report:
“Mitochondrial biogenesis is the process by which new mitochondria are produced. It is one of the principal beneficial adaptations to endurance exercise.[27][28] Many factors can activate mitochondrial biogenesis, including exercise, cold shock, heat shock, fasting, and ketones . . . increased mitochondrial biogenesis within skeletal muscle is associated with greater aerobic capacity and performance and reduced risk factors for various diseases.”
They also boost muscle growth, recovery, and brown fat activation, the latter of which has been shown to aid weight loss and burn fat:
“The activation of brown fat upon cold exposure may improve glucose and insulin sensitivity, increase fat utilization, and protect against diet-induced obesity . . . These findings have made brown fat an exciting therapeutic target for the treatment of obesity and obesity-related disorders.”
Not to mention that in one study folks with brown fat had “a lower prevalence of cardiometabolic diseases such as type 2 diabetes, coronary artery disease, congestive heart failure, and hypertension than those without detectable brown fat.”
In addition cold shock boosts immunity, helps fight cancer cells, and contributes to “long-term beneficial alterations in lipid metabolism,” and that’s on top of bolstering antioxidants such as glutathione and superoxide dismutase (SOD), both of which are champions of health.
One study showed a 36 percent increase in SOD and 68 percent boost in glutathione after a three-minute immersion, and that’s not all.
Cold Shock Protein Benefits:
- Boosts immune response.
- Reduces inflammation.
- Fights oxidative stress.
- Relives arthritis pain.
- Improves cognition.
- Supports mental health.
- Relieves depression.
- Mitigates disease.
- Ramps mitochondrial biogenesis.
- Bolsters the biome.
- Boosts metabolism.
- Increases brown adipose tissue.
- Improves athletic performance.
- Releases antioxidants.
- Supports the nervous system.
- Boosts muscle recovery.
- Increases endurance.
- Can help you lose weight.
In addition:
“The body’s response to cold-water immersion and similar cold-exposure techniques like cryotherapy is a robust release of norepinephrine, rapidly setting off a cascade of adaptive effects that influence aspects of metabolism, brain function, and genetic expression. As result, regular, whole-body cold exposure may exert systemic beneficial effects.”
Cold exposure is linked to a reduction in arthritic pain, a healthier microbiome, better mood and cognition, and a boost in hormesis.
On the flip side . . .
Cold Plunge Risks
Most experts agree that entering cold water should be done gradually. One doctor suggests starting with your toes.
Dr. Lee Hill — an exercise physiologist and postdoctoral fellow — notes that the first 10 seconds to a minute after cold plunging is key. That’s when your body’s struggling most with disequilibrium.
People with any of the following conditions are advised to consult a doc first:
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- High blood pressure.
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- Heart disease.
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- Arterial dysfunction.
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- Weakened immune system.
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- History of cardiac events.
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- Use of certain drugs.
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- Asthma.
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- Dysphagia (swallowing issues).
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- Sick with a fever.
According to this report, “Plunging the body into cold water triggers a sudden, rapid increase in breathing, heart rate and blood pressure known as the cold shock response. That can cause a person to drown within seconds if they involuntarily gasp while their head is submerged. The shock also places stress on the heart and makes it work harder.”
In addition people have passed out and drowned going from hot to cold, so the risks are real (see sauna to cold shower).
Dr. Jorge Plutzky, a heart specialist, says anyone with a cardiac history should steer clear.
I’m personally not a fan — I prefer heat — but I do it anyway.
Five Ways to Boost Cold Shock Proteins
One of the easiest ways to tap cold shock protein benefits is in the shower. Experts say you should begin with 30 seconds and gradually work up to a minute. After that you can progress to two to three minutes and more.
Hot and Cold
Another hack is contrast showers, alternating hot and cold. The rule of thumb is three-minutes hot, one minute cold, rinse and repeat, then end with cold. Ditto for sauna to cold shower.
Here’s what it does:
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- Improves blood flow and nitric oxide delivery, especially within the brain.
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- Reduces systemic inflammation.
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- Supports the connection between the brain and the digestive system by strengthening vagal tone.
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- Improves appetite regulation.
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- Improves insulin sensitivity.
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- Improves mood, focus, and attention.
Athletes like LeBron do it, and my swim coach told me about it decades ago.
The Takeaway
Cold shock protein benefits are immense and well worth tapping. Enthusiasts report increased wellness, mental acuity, better workouts, and more.
In fact localized cold shock crushed my shin splints. It also helps curb disease.
Here are the strategies:
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- Cold showers in temperatures below 60 degrees for two to three minutes.
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- Ice baths and cold water immersion up to your lower neck.
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- Topical applications and ice packs.
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- Whole-body cryotherapy in vapors.
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- Safely swimming or submerging in outdoor water bodies.
Like fasting and exercise, however, caution is advised. People with medical conditions should consult a physician before using ice baths, cryo, saunas, hot tubs, and other temp extremes.
For more on saunas go here > Sauna and Steam Room Benefits
To get a Cold Pod Tub on Amazon go here. A lot of people like the Ice Doo Recovery Pod here.
See Epsom salt baths, fasting, and workouts >
Veganism: A High-Fiber, Biologically Optimal Jam
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
