Fowler Fitness
patreon
The Underappreciated benefits of intentional cold exposure
🕑 Added 2024-06-22 19:49:32 +0000 UTCTLDR/ Key take aways at a glance
1. Cold exposure potentially has theoretical benefits that go far beyond reducing inflammation and or a temporary dopamine boost. Particularly the ability to enhance cellular and metabolic processes related to increased cellular energy production and biophoton emession (creating light from within the body)
2. Embrace the winter. Very few people ever experience a true winter. Take your shirt off and get outside if you can. Even when it’s cold. Morning Cold exposure may be a way to regulate the circadian rythm in a similar way to early morning sun exposure. This could be a cold shower, 3-5min ice bath, or even getting out when it’s cold as mentioned.
3. Cold exposure causes vasoconstriction which reduces the surface area of you skin, allowing you to absorb more light. Tissue optics change with temperature (scattering properties).This will affect the penetration of light into the tissue. Heat will decrease absorption and cold will increase it. You can use cold exposure prior to sun exposure to maximize the absorption of light photons, especially on days where it’s less sunny,. For injuries, try a cold pack for 5min, then apply red light to the area to enhance light absorption.
The underappreciated and complex benefits of intentional cold exposure (for dummies)
Cold exposure has long been discussed in relation to it proposed benefits related to stress inoculation and reducing inflammation. This is not what I want to focus on. Instead, I want shift gears a bit and focus on benefits that are often overlooked, particularly as they relate to cellular and mitochondrial biology and light exposure (think sun and red light). This is actually one of the ideas that I think Kruse touches a bit that I find rather fascinating. A lot of it is theoretical though.
One of the most significant cellular transformations induced by cold exposure is the conversion of white adipose tissue to brown adipose tissue. Unlike WAT, which primarily stores energy, BAT is metabolically active and generates heat through a process called thermogenesis. That transformation is important because it maintains body temperature in cold environments and may have implications for metabolic health as well. Brown adipose tissue is rich in mitochondria, which burn calories and produce heat.
Coherent light poduction
Mitochondria, aside from their known role in energy production, are also involved in biophoton emission—a form of ultra-weak light emission. One hypothesis surrounding cold exposure is that biophotonic activity is influenced by it, which can enhance the production of coherent light within the mitochondria. One theory regarding cold exposure is that this coherent photon energy that’s generated may influence redox reactions in mitochondria, leading to more efficient electron transfer processes and potentially affecting mitochondrial function and metabolism.
You could almost this of this as generating light from within.
Melanin and intra cellular processes
The interplay between melanin, water, and cold exposure is another aspect of cellular biophysics. Melanin, traditionally known for its role in pigmentation, also plays a role in cellular energy dynamics. In the presence of cold and visible light, melanin influences the production of water in cells, which in turn affects the flexibility of cell membranes. This flexibility is vital for the function of membrane-embedded proteins because it alters their semi-conductive properties and reduce the energy barrier for biochemical processes. This reduction in energy barriers increases the likelihood of quantum tunneling and coherence, facilitating more efficient biochemical reactions.
Quantum tunneling is a phenomenon where particles pass through energy barriers that would be insurmountable in classical physics. One theory is that this process may be enhanced by cold exposure. The transient compression of energy barriers in cold environments increases the probability of tunneling events, which are a part of many biochemical processes.
In layman’s terms, you can think of cold exposure as helping to better facilitate all the strange and wonderful things your cells and mitochondria do. Particularly as they related to the utalization of light and energy production.
Another theory (circandian syncing)
The mammalian cold shock response is a cellular reaction to sudden drops in temperature. It involves various mechanisms that help cells cope with the stress caused by cold temperatures. One interesting aspect of this response is the potential impact on the circadian rhythm, which is the internal biological clock that regulates our daily physiological and behavioral processes.
In the context of severe hypothermia, which is an extreme drop in body temperature, researchers have identified a novel pathway involving the nuclear retention of negative clock regulators. These negative clock regulators are proteins that play a role in regulating the circadian rhythm by inhibiting the activity of clock genes.
When cells are exposed to severe hypothermia, the normal functioning of the circadian clock can be disrupted. In response to this stress, negative clock regulators may accumulate in the cell nucleus, which is the compartment where genetic material is housed. This accumulation of negative clock regulators in the nucleus can lead to changes in gene expression and cellular processes that are normally regulated by the circadian clock.
Interestingly, the retention of negative clock regulators in the nucleus under conditions of severe hypothermia can have the unexpected effect of synchronizing the circadian rhythm in cells. This means that the disrupted circadian clock can be reset or realigned by this response to cold stress, leading to a temporary synchronization of cellular rhythms.
This highlights the intricate connections between temperature stress, circadian rhythm regulation, and cellular responses
The NAD/NADH couple, derived from tryptophan, acts as a time crystal within cells, modulating metabolic processes based on the Earth's position relative to the sun. Cold exposure influences the NAD+/NADH ratio (mainly via the brown adipose mechanism mentioned previously), which affects the circadian clock gene HIF-1 alpha. That gene modulates mitochondrial biophoton emission in response to changes in environmental light. This is a theoretical mechanism how cold exposure could potentially ‘synchronize’ cellular functions with natural light cycles.
In relation to cold exposure, the potential synchronization of cellular functions with natural light cycles through mechanisms like the NAD/ NADH couple, HIF-1 alpha gene, and mitochondrial biophoton emission migjt impact circadian rhythms. Cold exposure, influencing circadian clock gene HIF-1 alpha, may help in aligning cellular processes with environmental light changes. You can think of cold exposure as a way to help regulate the circandian rythm.
You can use intentional cold exposure early in the day, particularly on cloudy days to regulate the SR similar to early morning sun exposure. This may also be a good strategy for mitigating jet lag and ‘time-syncing’ while traveling.
I think this could be an ice bath, cold shower or even getting outside early in the morning when it’s cold.
In a paper titled ‘Chronic Cold Exposure Leads to Daytime Preference in the Circadian Expression of Hepatic Metabolic Genes’ it’s noted that ‘Chronic cold exposure can reset the liver metabolome, change the rhythmic characteristics of the transcriptome, and make the expression of a large number of genes more rhythmic’
One of the more controversial yet intriguing claims is that cold exposure can stimulate the body to produce UV light internally, whicu may explain the circadian benefits as well. cold-induced biophoton emission might reach ultraviolet wavelengths. If this is true, this internal UV light could explain some of the biological effects related to adaptions to living in cold environments where there is less sun.
Comments
Willem Lejeune
When you said "For injuries, try a cold pack for 5min, then apply red light to the area to enhance light absorption" how much more effective (as a %) is this than just applying red light?
Fowler Fitness
It’s mentioned in the article Towards the end
Brian C
Actionable ways to apply cold exposure? Are ice baths the only way to go? Do cold showers suffice?
