Welcome back to a research packed episode where I talk about all of the benefits and research surrounding Cold water therapy and full-body cryotherapy. Yes, I am talking about taking cold showers, taking polar plunges into freezing lakes and rivers and cryotherapy chambers. It is going to be a good episode and very detailed episode, so try and follow along as best as you can.

 

We are going to jump into the wild world of cold therapy in just a second, but I first want to say just as I mentioned on my last episode, I have been working on a new coaching program that I am pretty excited about. It includes primal weight loss strategies, nutrition plans without counting stupid macros and calories, strength training methods and easy badass lifestyle methods that anyone can implement to get more energy into their life. If you are interested, we first start off with a free 45minute to 1-hour phone consult to find out your goals, needs and desires. Based off this call, we will formulate an extremely detailed plan tailored to your individual needs. With Over 15 years of experimentation of every diet and exercise regimen imaginable, I know what works for some and doesn’t work for others. For instance… those people who have had their gallbladder removed will likely not do well on a ketogenic diet.. because breaking down fats efficiently requires a healthy gallbladder. Many so-called healthy diets will not work for everyone. Not even close. That’s why you have not gotten the results you wanted or desired because it was not tailored to you. I have helped many people attain the life they deserve, so if you’re ready to finally get that body or achieve your many health goals, Facebook message me at TJ Woodham and let’s get started on making you a badass for the rest of your years.

 

 

On today’s episode we are going to be diving into the fascinating world of cold therapy aka cryotherapy and how you can benefit from doing many different forms of cold therapy. There are different methods such as the old school ice baths, taking cold showers or even doing seasonal cold plunges in frigid lakes, rivers, oceans, or pools. You might also want to engage in some of the newer forms of cold therapy such as going into cryochambers (which are full body) or cryo-saunas (which allow your head to peer over a ledge).

 

MAKE SURE YOU STAY UNTIL THE END where I tell you the exact methods I have used and the methods you SHOULD use to implement cryotherapy into your life. We will be covering a lot of research first, so I want to make sure you listen until the end so that you can get some practical steps and tricks to utilize cryotherapy in your own life.

 

Cold therapy has been used for years to help athletes and everyday people recover from ailments, injury’s and improve performance and functionality in the human body. Cold therapy may help with things like:

 

Pain management

Osteoarthritis

Neck pain

Low back pain

Joint pain

Helps with swelling and inflammation

Increase nerve conduction velocity (how fast your nerves send impulses to your body)

Helps boost the Immune System.. in other words will help you from getting sick

May help with hair loss and better for skin than warm to hot water

Increases metabolism through thermogenesis which means weight loss (brown adipose)

Potential treatment for depression (and before you get all huffy and puffy on the subject, I will go through some research hypothesizing cold showers being good for depression)

Potential cardiovascular health

Antioxidant like effects in reducing reactive oxygen species aka cancer causing entities known as free radicals.

 

Cold bath immersion can also provide strength gains and muscle gains following workouts due to its healing properties in superficial muscle

 

 

Before I begin, I must mention that cold water therapy and cryotherapy IS NOT FOR EVERYONE. If you have a serious condition or circulation disorders PLEASE DO NOT EVER DO CRYOTHERAPY. You MUST ALWAYS CONSULT your family doctor before doing such extreme modalities. The following conditions are severely restricted from cryotherapy:

 

Raynaud’s syndrome, high blood pressure, rheumatoid arthritis, history of frostbite, atherosclerosis aka cardiovascular disease, allergy to cold, history of heart attack, history of DVT aka deep vein thrombosis, acute or chronic kidney disease, history of seizures and bleeding disorders.

 

 

For many people, cold weather and cold environments are their worst enemy and would rather suffer from 120-degree heat in the desert than to endure sub zero temperatures. Meanwhile, people in the state of Florida are freezing cold when it is 65 degrees outside in the middle of the winter. Believe me… I know. I lived in Florida for a good bit of my life. However, I now live in Wyoming which is a state that sees temperatures plummet to a bone chilling negative 30 degrees with 20 mph winds. So, I definitely have lived the dichotomy of worlds.

 

This being said, humans are quite adaptable creatures if you are willing to stress your body every once in a while for the sake of health and science. Physical stress is actually more healthy than unhealthy if you don’t exceed your threshold. In other words, your body needs occasional stress from the environmental around you in order to build a strong immune system. Just like when we played out in the mud, dirt, and sand as kids… we exposed ourselves to bacteria, fungus and molds to build our immunity… being exposed to harsh temperatures also drastically alters our immune system in ways you would not believe. There are multiple research studies showing that exposure to cold water and temperatures have phenomenal impacts on our immune systems… in other words we don’t get sick as often and are protected from illness. This can be achieved through 3-4-minute cold showers, 10-15 min cold baths or even 10-minute cold plunges in bodies of water.

 

With that being said lets jump into some studies showing how cold therapy increases healthy immune systems

 

The first study is: The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial By (BIHZH) Buijze et. all

Between January and March 2015, 3018 participants between 18 and 65 years without severe comorbidity and no routine experience of cold showering were randomized to a (hot-to-) cold shower for 30, 60, 90 seconds or a control group during 30 consecutive days followed by 60 days of showering cold at their own discretion for the intervention groups. The primary outcome was illness days and related sickness absence from work. Secondary outcomes were quality of life, work productivity, anxiety, thermal sensation and adverse reactions.

 

 

Results of the study showed in a 29% reduction of self-reported sick leave from work but not illness days at 90 days follow-up in adults without severe comorbidity. What was interesting however, is that the combination of routine (hot-to-) cold shower and regular physical activity resulted in an expected 54% reduction of sickness absence compared to people who don’t do either. The duration of the cold shower did not influence outcome as there was no significant difference between intervention groups. Even though the vast majority of participants reported a variable degree of discomfort during cold exposure, the fact that 91% of participants reported they will to continue such routine. The most commonly reported beneficial effect was an increase in perceived energy levels (including many reported comparisons to the effect of caffeine).

 

 

Cold therapy has also been shown to induce heat shock proteins and cytokines which are types of immune cells that are produced under stressful conditions to modulate our immune system and ramp up our defenses in times of perceived threat or attack from intruders.

 

 

Another study on immunity is:

 

Immune changes in humans during cold exposure: effects of prior heating and exercise.

 

By Brenner Et. All

 

Showing that Subsequent cold exposure induced increase of leukocytes, granulocytes, circulating levels of interleukin (IL)-6, and natural killer (NK) cells and its activity. Leukocytes, granulocyte, and monocyte responses were augmented by pretreatment with exercise in water (18°C or 64F) and thus acute-cold exposure has immune-stimulating effects.

 

This study suggests that, despite popular beliefs that cold exposure can precipitate a viral infection, the innate component of the immune system is not adversely affected by a brief period of cold exposure. Indeed, the opposite seems the case. The fall in core body temperature resulting from cold exposure led to a consistent and statistically significant mobilization of circulating cells, an increase in NK cell activity, and elevations in circulating IL-6 concentrations

 

 

Another study on immunity showed improved antioxidant protection in winter swimmers

 

The study is called:

 

Improved antioxidative protection in winter swimmers.

 

By Siems et al.

 

Whereby they measured how levels of Glutathione, which is our body’s strongest antioxidant, increased in those exposed to cold winter swimming.  The control group consisted of healthy people who had never participated in winter swimming. They drew blood samples to get a baseline of their Glutathione levels. What they found is that, in fact, the baseline concentration of GSH were higher in winter swimmers. They interpreted this as an adaptative response to repeated oxidative stress and postulate it as a new basic molecular mechanism of increased tolerance to environmental stress. Aka increased glutathione may help with increased immune system regulation if you can withstand the cold water.

 

There is another study titled:

 

Whole-Body Cryostimulation - Potential Beneficial Treatment for Improving Antioxidant Capacity in Healthy Men - Significance of the Number of Sessions In which Lubkowska et. Al placed 30 young healthy men into full-body cryotherapy chambers for 2 minutes at -230 degrees Fahrenheit and the results also significantly increased glutathione levels. So both cold water therapy and cryochamber therapy work similarly.

 

 

Now Let’s switch gears and get into some studies showing how cold therapy can help with weight loss:

 

The first study is titled:

 

Functional brown adipose tissue in healthy adults.

 

By Vitanen Et. Al

 

Using positron-emission tomography, they found that cold-induced glucose uptake was increased by a factor of 15 in paracervical and supraclavicular adipose tissue in five healthy subjects. They obtained biopsy specimens of the tissue from three consecutive participants and documented protein levels of a brown-adipose tissue marker named uncoupling protein 1. In other words, more of this uncoupling protein means more brown adipose tissue. After a biochemical analysis, they team found that cold therapies induced a substantial amount of metabolically active brown adipose tissue in healthy adult humans which is used to warm the body and to ramp up metabolism which then can be used for weight loss methods.

 

The second study titled:

Cold acclimation recruits human brown fat and increases nonshivering thermogenesis By Van Der Lans Et. Al

Simply showed, again, how exposure to cold therapy will increase more brown fat which is known to ramp up heat production and metabolism, which can lead to weight loss overtime.

 

 

As crazy as it sounds, cold therapy could also be a great therapy for those with mental fog, cognition dysfunction, dementia and possibly Alzheimer’s. This is because cold therapy induces cold stress protein named RNA binding protein motif 3 which then increases neurons responsible for brain connections and also increases astrocytes which are brain cells that’s control electrical impulses in the brain and nourish neurons.

 

There are two studies that investigate neuro-plasticity from cold therapy:

 

The first is titled:

 

RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration

 

By Peretti Et. Al

 

They found in animals that cooling and hibernation induce a number of cold-shock proteins in the brain, including the RNA binding protein, RBM3. RNA binding protein is correlated to new nervous system tissue; thus the data supports that enhancing cold-shock pathways could be a potential protective therapy in neurodegenerative disorders.

 

 

 

The second study is titled:

 

Cold stress protein RBM3 responds to temperature change in an ultra-sensitive manner in young neurons

By Jackson Et. Al

 

They found that the cold stress protein RNA binding motif 3 (RBM3) increases in neuron and astrocyte cultures which then gives rise to more neurons to form new nerve connections.

 

 

 

Now Let’s switch gears to hormone health in relation to cold therapy.

 

The first study is titled:

Human physiological responses to immersion into water of different temperatures

 

By Sramek et al

 

 

They Showed the effect on cardiovascular and hormone health by using a group of young men in water temperatures of 89, 68- and 57-degrees Fahrenheit. They found that in water temperatures of 57 degrees, it increased metabolic rate by 350%, and heart rate and blood pressure by 8 percent. This is also a good reason as to why you can lose weight from cold therapy due to ramping of your metabolism. It was important to note that Dopamine (our feel-good hormone) increased by 250% and Cortisol (our stress hormone) did not increase, but rather stayed the same or decreased. Responses like increased heart rate and blood pressure due to cold water were because the sympathetic nervous system was temporarily stressed.

 

The second study on hormone health tested the physiological difference between winter swimming and cryochamber therapy.

 

It is titled:

 

Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females

 

By Leppaluoto Et. Al

 

They studied the physiological reason for why cold therapy was good at alleviating pain.

 

 

During the course of 12 weeks, 3 times a week, a group of 10 healthy females was exposed to winter swimming (water 32–35°F) for 20 second and another group of 10 healthy females to whole‐body cryotherapy (air −230°F) for 2 min in a special chamber.

 

When Blood was drawn weeks 4-12 cortisol levels were significantly lower than in week 1. Plasma epinephrine was unchanged during both experiments, but norepinephrine showed significant 2‐fold to 3‐fold increases each time for 12 weeks after both cold exposures. The main finding was the sustained cold‐induced stimulation of norepinephrine, which was remarkably similar between exposures. The frequent increase in norepinephrine might have a role in pain alleviation in whole‐body cryotherapy and winter swimming.

 

 

We are now going to switch gears over to cryotherapy in athletics, performance and recovery.

 

It is no surprise that cold therapy is also amazing for athletic performance and recovery. Most people in some point of their life has used ice for an injury whatever the reason. There are many studies pointing to the efficacy of cold therapy on recovery times and strength and performance.

 

The first study is titled  

 

Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training

 

By Roberts et. Al

 

The key findings were that cold water immersion (1) substantially attenuated long-term gains in muscle mass and strength, and (2) delayed and/or suppressed the activity of satellite cells and kinases in the mTOR pathway during recovery from strength exercise. mTOR standing for mammalian target of rapamycin but you don’t need to know that. However, what you do need to know is that these satellite cells in the mTOR pathway are stimulated in response to injury. So by decreasing how much they proliferate can increase recovery time.

 

The second study is titled:

Effects of whole-body cryotherapy on serum mediators of inflammation and serum muscle enzymes in athletes

By Banfi et. Al

 

 

10 top-level Italian National team rugby players underwent five sessions of whole-body cryotherapy on alternate days once daily for 1 week. During the study period, the training workload was the same as that of the previous weeks. Creatine Kinase (a muscle enzyme that is increased when there is muscle damage) and Lactate dehydrogenase (which is also a muscle enzyme released during muscle damage) were both assessed. The results from whole body cryotherapy showed significantly decreased levels of Creatine Kinase and Lactate dehydrogenase. Therefore, short-term cold air exposure was found to improve recovery from exercise-induced muscle injury and/or damage associated with intense physical training.

 

The Third study is titled

Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise

 By Pournot Et. Al

 

The objectives of study was to analyze the effect of two different recovery modalities on classical markers of exercise-induced muscle damage and inflammation obtained after a simulated trail running race. 11 Endurance trained males completed two experimental trials separated by 1 month. One trial involved passive recovery, the other a specific whole-body cryotherapy for 96 h post-exercise (repeated each day). For each trial, subjects performed a 48 min running treadmill exercise followed by Passive recovery or whole-body cryotherapy.

Overall, the results indicated that the Whole-body cryotherapy was effective in reducing the inflammatory process. These results may be explained by vasoconstriction at muscular level, and both the decrease in cytokines activity pro-inflammatory, and increase in cytokines anti-inflammatory.

 

The Fourth Study is titled

Five-Day Whole-Body Cryostimulation, Blood Inflammatory Markers, and Performance in High-Ranking Professional Tennis Players

By Ziemann Et. Al

 

The study had participants follow a moderate-intensity training program. A subgroup was treated with the 5-day whole-body cryostimulation (−120°C) applied twice a day. The control subgroup participated in the training only whereas the subgroup had training AND cryotherapy.

 

The results showed that, applying whole-body cryostimulation in conjunction with moderate-intensity training was more effective for the recovery process than the training itself. The 5-day exposure to cryostimulation twice a day ameliorated the cytokine profile, resulting in a decrease in tumor necrosis factor αalpha (molecule released with systemic inflammation) and an increase in interleukin 6 (which is an ant-inflammatory molecule). It is also important to note that greater stroke effectiveness during the tennis drill and faster recovery was also observed.

 

The fifth study is titled

Effects of Whole-Body Cryotherapy vs. Far-Infrared vs. Passive Modalities on Recovery from Exercise-Induced Muscle Damage in Highly-Trained Runners

By Hausswirth ET. AL

 

The purpose of this study was to test the efficacy of whole-body cryotherapy, far infrared therapy or passive modalities like massage, stretching and heat packs in hastening muscular recovery within the 48 hours after a simulated trail running race. In 3 non-adjoining weeks, 9 well-trained runners performed 3 repetitions of a simulated trail run on a motorized treadmill, designed to induce muscle damage. Immediately, post 24 h, and post 48 h after exercise, all participants tested three different recovery modalities in a random order over the three separate weeks. Maximal muscle strength and perceived sensations were recovered after the first Whole body cryotherapy session only 1 hour after, while recovery took 24 h with far infrared therapy, and was not attained through the passive recovery modalities. 

Therefore, Three WBC sessions performed within the 48 hours after a damaging running exercise accelerate recovery from EIMD to a greater extent than FIR or PAS modalities.

 

 

Now let’s switch gears and talk quickly on how cryotherapies can help with Mitochondria repair and growth. If you don’t know… Mitochondria are the powerhouses of our cells and are what provide us energy through what we call ATP aka Adenosine Tri-Phosphate. Without mitochondria we wouldn’t be able to make muscle contractions or even live at all. In essence, mitochondria power our entire body.

The first study is titled

Postexercise muscle cooling enhances gene expression of PGC-1α.

By Ihsan ET. Al

PGC-1A is involved in the creation of Mitochondria… So the more we can enhance our PGC-1A, the more health mitochondria we can make… therefore more energy we can make for our cells, tissues, muscles and vital organs like our heart, lungs and brain.

This study aimed to investigate the influence of localized muscle cooling on post-exercise vascular, metabolic, and mitochondrial-related gene expression. What they found is that acute post exercise cooling intervention enhances the gene expression of PGC-1α and may therefore provide a valuable strategy to enhance exercise-induced mitochondrial biogenesis.

 

The second study is titled

Regular post exercise cooling enhances mitochondrial biogenesis through AMPK and p38 MAPK in human skeletal muscle.

And is also by Ihsan ET. AL

This study investigated the effect of regular post-exercise cold water immersion on muscle aerobic adaptations to endurance training. Eight males performed 3 sessions/wk of endurance training for 4 wk. Following each session, subjects immersed one leg in a cold-water bath (50°F) for 15 min, while their other leg served as a control. Muscle biopsies were obtained from vastus lateralis of both legs prior to training and 48 hours following the last training session. Samples were analyzed for signaling kinases: p38, MAPK and AMPK and PGC-1α. All of these enzymes are involved in creating new mitochondria. If they are increased… this likely means a strong correlation to increased mitochondria formation. Results showed increases in ALL enzymes which indicates that regular cold-water immersion enhances p38, AMPK, and possibly mitochondrial biogenesis.

 

 

Now let’s get into a study in which cold therapy might be good with those suffering from Depression:

 

The study is titled:

 

Adapted cold showers as a potential treatment for depression

 

By Nikolai Shevchuk

 

Depression being a debilitating mood disorder that is among the top causes of disability worldwide. It can be characterized by a set of somatic, emotional, and behavioral symptoms, one of which is a high risk of suicide. This work presents a hypothesis that depression may be caused by the convergence of two factors: (A) A lifestyle that lacks certain physiological stressors that have been experienced by primates through millions of years of evolution, such as brief changes in body temperature (e.g. cold swim), and this lack of “thermal exercise” may cause inadequate functioning of the brain. (B) Genetic makeup that predisposes an individual to be affected by the above condition more seriously than other people.

 

To test the hypothesis, an approach to treating depression is proposed that consists of adapted cold showers (20 °C, which is 68 degrees Fahrenheit, 2–3 min, preceded by a 5-min gradual adaptation to make the procedure less shocking) performed once or twice daily. The proposed duration of treatment is several weeks to several months.

 

 

Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect.

 

 

And that is the last study. Wow, that was a lot of material, I know. But it’s nice to have literature to provide evidence for the things we do for our health. This way we know it’s not just voodoo, and you can tell your friends and family that the things you are doing are in fact backed by science and research. I hope you learned something from this today and if you didn’t shame on me. Now as I promised, I want to tell you the methods and strategies you can use to hone cryotherapy in your own life.

 

 

 

First of all, as I mentioned earlier, do not do cold water therapy or cryotherapy if you have a serious condition or circulation disorders such as Raynaud’s syndrome, high blood pressure, rheumatoid arthritis, history of frostbite, atherosclerosis aka cardiovascular disease, allergy to cold, history of heart attack, history of DVT aka deep vein thrombosis, acute or chronic kidney disease, history of seizures and bleeding disorders.

 

Now, for taking showers, start the shower at lukewarm temperature to avoid cold shock. Then slowly turn the shower knob colder each 30 seconds to get acclimated to the new temperature. Keep turning the knob until you are about 55-60 degrees Fahrenheit and let the cold water pour over your head for about 2 minutes at that temperature. Your shower should be anywhere from 5-6 minutes total.

 

Now, for taking ice baths, get 40 pound of ice from the grocery store, which should be two 20-pound ice bags. Dump the ice into the bath tub and then fill the water up until it isn’t overflowing the tub. This is going to be very cold so brace yourself. For the first time attempt to do 5-10 minutes. 10 minutes is the absolute max on your first attempt. From there you can go up to 15 minutes max when you feel comfortable. Your legs will feel cold for at least an hour after the bath but will warm back up later. Your legs will feel amazing later.

 

Now, for doing cryotherapy in a cryo-sauna or whole body cryochamber, you can visit a variety of stores opening up across the country. Many places now own cryo-saunas which are little tubes that you stand in so that your head peers over the top of it. On the other hand you have whole body cryochambers that also target your head. Places like US Cryotherapy suggest that whole body cryochambers are best due to significantly more cooling, greater autonomic nervous system response, higher cellular response, and more uniform skin cooling. Whereas cryo-saunas can be a little less effective. So in my opinion, try visiting a place that uses whole body cryotherapy, but if you can’t find a place with a chamber, using a cryo-sauna can be fine if nothing else. Typically you stand in these for 2 minutes at a time with temperature ranges of -160 to -230 degrees Fahrenheit. You will be given instructions at the center of your choosing.

 

 

Lastly, you can always find a local pool, lake, river or ocean during the winter or fall to jump in. But please be careful not to exceed your time in frigid waters. Please make sure, if possible, that someone is with you to make sure you are being monitored. I would treat this just as if you were going into a cold tub like we mentioned earlier. Start with 5-10 minutes first. Depending on the water temperature will likely tell you how long you should be in there for. Just remember, this is a serious activity. You CAN and WILL get hurt if you act reckless. You can get frostbite, cold-shock and hypothermia if you stay in the water too long. Please be smart and only go into water you feel is safe to be in.

 

 

 

 

As I mentioned earlier in the episode, I am accepting applications to work one on one with you. I have been working diligently on updating the unleashed human website to make it more accessible to schedule appointments and it will be up very soon. Again, I am no stranger to weight loss, weight gain, strength training, nutrition coaching and what it means to truly be healthy. I’ve been down the road of sickness and disease. Overcoming a severe case of Eczema and small intestine bacterial overgrowth was one of the hardest times of my life. But I learned so much about myself and how to help others overcome debilitating digestive disorders, self-image problems and how to exude health from the inside out. If you are looking to shred a couple pounds, looking to add some more muscle mass, looking to add strength, looking for nutritional guidance and plans or just looking for general lifestyle clean up, please Facebook message me at TJ Woodham on Facebook so we can find a time to set up a 45min – 1 hour consultation to see if we will be a good fit to achieve your goals and desires.

 

I look forward to hearing from you soon! Depending on when you hear this have an amazing day, week, month and year!

 

 

 

 

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RESEARCH CITATIONS

 

Weight Loss, Thermogenesis and Brown Adipose Research

 

Functional brown adipose tissue in healthy adults.

 

Virtanen KA, Lidell ME, Orava J, Heglind M, Westergren R, Niemi T, Taittonen M, Laine J, Savisto NJ, Enerbäck S, Nuutila P.

 

N Engl J Med. 2009 Apr 9;360(15):1518-25. doi: 10.1056/NEJMoa0808949.

Erratum In N Engl J Med. 2009 Sep 10;361(11):1123.

      Cold acclimation recruits human brown fat and increases nonshivering thermogenesis

 

Anouk A.J.J. van der Lans, Joris Hoeks, Boudewijn Brans, Guy H.E.J. Vijgen, Mariëlle G.W. Visser,Maarten J. Vosselman, Jan Hansen, Johanna A. Jörgensen, Jun Wu, Felix M. Mottaghy, Patrick Schrauwen, and Wouter D. van Marken Lichtenbelt

 

J Clin Invest. 2013 Aug 1; 123(8): 3395–3403.

Published online 2013 Jul 15. doi: 10.1172/JCI68993

 

PMCID: PMC3726172

PMID: 23867626

 

 

 

Neuroplasticity, Brain Health and Neuroprotection Research

 

RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration

 

Diego Peretti, Amandine Bastide, Helois Radford, Nicholas Verity, Colin Molloy, Maria Guerra Martin,Julie A. Moreno, Joern R Steinert, Tim Smith, David Dinsdale, Anne E. Willis, and Giovanna R. Mallucci

 

Nature. Author manuscript; available in PMC 2015 Aug 12.

Published in final edited form as:

Nature. 2015 Feb 12; 518(7538): 236–239.

Published online 2015 Jan 14. doi: 10.1038/nature14142

PMCID: PMC4338605

EMSID: EMS61416

PMID: 25607368

 

Cold stress protein RBM3 responds to temperature change in an ultra-sensitive manner in young neurons.

 

Jackson TC, Manole MD, Kotermanski SE, Jackson EK, Clark RS, Kochanek PM.

 

Neuroscience. 2015 Oct 1;305:268-78. doi: 10.1016/j.neuroscience.2015.08.012. Epub 2015 Aug 8.

 

PMID: 26265550

 

PMCID: PMC4570027

 

DOI: 10.1016/j.neuroscience.2015.08.012

Hormone Health Research

 

 

Human physiological responses to immersion into water of different temperatures

1. Šrámek M. Šimečková L. Janský J. Šavlíková S. Vybíral

European Journal of Applied Physiology

February 2000, Volume 81, Issue 5, pp 436–442| 

 

 

Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females

1. Leppäluoto,T. Westerlund,P. Huttunen,J. Oksa,J. Smolander,B. Dugué

 

Scandinavian Journal of Clinical and Laboratory Investigation 

Volume 68, 2008 - Issue 2

Pages 145-153 | Received 27 Mar 2007, Accepted 14 Jun 2007, Published online: 08 Jul 2009

 

 

Athletic Performance, Strength and Recovery Research

 

Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training

 

Llion A. Roberts, Truls Raastad, James F. Markworth, Vandre C. Figueiredo, Ingrid M.Egner,Anthony Shield, David Cameron-Smith, Jeff S. Coombes and Jonathan M. Peake

 

J Physiol593.18 (2015) pp 4285–43014285The Journal of Physiology

 

Effects of whole-body cryotherapy on serum mediators of inflammation and serum muscle enzymes in athletes

Giuseppe Banfi, Gianluca Melegati, Alessandra Barassi, Giada Dogliotti,

Gianvico Melzi d’Eril, Benoit Dugue´, Massimiliano M. Corsi

 

https://doi.org/10.1016/j.jtherbio.2008.10.003

Journal of Thermal Biology

Volume 34, Issue 2, February 2009, Pages 55-59

 

  Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise Hervé Pournot, François Bieuzen , Julien Louis, Jean-Robert Fillard, Etienne Barbiche, Christophe Hausswirth

Published: July 28, 2011

https://doi.org/10.1371/journal.pone.0022748

PLOS ONE 6(11): 10.1371/annotation/0adb3312-7d2b-459c-97f7-a09cfecf5881.

https://doi.org/10.1371/annotation/0adb3312-7d2b-459c-97f7-a09cfecf5881 

 

 

Five-Day Whole-Body Cryostimulation, Blood Inflammatory Markers, and Performance in High-Ranking Professional Tennis Players

Ewa Ziemann, Robert Antoni Olek, Sylwester Kujach, Tomasz Grzywacz, Jędrzej Antosiewicz, Tomasz Garsztka, and Radosław Laskowski (2012)

 

Journal of Athletic Training: Nov/Dec 2012, Vol. 47, No. 6, pp. 664-672.

https://doi.org/10.4085/1062-6050-47.6.13

 

 

Effects of Whole-Body Cryotherapy vs. Far-Infrared vs. Passive Modalities on Recovery from Exercise-Induced Muscle Damage in Highly-Trained Runners

 

Christophe Hausswirth,  Julien Louis,  François Bieuzen, Hervé Pournot, Jean Fournier, Jean-Robert Filliard, and Jeanick Brisswalter

Alejandro Lucia, Editor

 

PLoS One. 2011; 6(12): e27749.

Published online 2011 Dec 7. doi: 10.1371/journal.pone.0027749

 

 

PMCID: PMC3233540

PMID: 22163272

 

 

 

Mitochondria Health Research

 

Postexercise muscle cooling enhances gene expression of PGC-1α.

Med Sci Sports Exerc. 2014 Oct;46(10):1900-7. doi: 10.1249/MSS.0000000000000308.

Ihsan M1, Watson G, Choo HC, Lewandowski P, Papazzo A, Cameron-Smith D, Abbiss CR.

 

PMID: 24561815

 

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