Huberman Lab

AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium #HubermanLab #Science #AMA Timestamps 00:00:00 Introduction 00:01:45 Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure? 00:20:02 Huberman Lab Premium In the full AMA episode, we discuss: - How Can You Increase Rapid Eye Movement (REM) Sleep? - What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans: https://link.springer.com/article/10.1007/BF00242274 Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans: https://www.pnas.org/doi/10.1073/pnas.1322174111 The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players: https://academic.oup.com/sleep/article/34/7/943/2596050?login=false Sleep extension improves serving accuracy: A study with college varsity tennis players: https://www.sciencedirect.com/science/article/abs/pii/S0031938415300895?via%3Dihub The impact of extended sleep on daytime alertness, vigilance, and mood: https://www.sciencedirect.com/science/article/abs/pii/S1389945704001091?via%3Dihub Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

AHAndrew Hubermanhost

May 31, 2023·22m·Watch on YouTube ↗

📖 CHAPTERS

1. 1
   0:00 – 2:45

   Intro: Premium AMA Format and Research Funding Goals

   Huberman introduces the Ask Me Anything episode format for premium subscribers, explains the pricing and access model, and describes how premium revenue supports both the free Monday podcast and human-subject research. He notes that the Tiny Foundation will match all research-directed funds from the premium channel.

2. 2
   2:45 – 4:50

   Can Cold Exposure Make You Sick?

   Huberman addresses whether deliberate cold exposure itself can cause a cold or illness and how duration and rewarming affect risk. He clarifies that short, controlled exposures with proper warming are unlikely to directly cause infection, but the surrounding environment and behavior can matter.

3. 3
   4:50 – 10:17

   Cold, Dry Air, Mucosal Barriers, and Infection Risk

   Drawing on environmental chamber studies, Huberman explains how cold, dry air increases susceptibility to infections by thinning the mucosal lining of the nose and throat. He contrasts this with warm, humid environments that keep these barriers robust and highlights the added risk from mouth breathing in the cold.

4. 4
   10:17 – 14:40

   Should You Do Cold Exposure When You’re Already Sick?

   Huberman provides practical guidance on whether to use cold exposure when experiencing a cold, flu, or other infection. He recommends avoiding all stressful physiological challenges when clearly ill, favoring rest and gentle warmth instead, while outlining a more cautious middle-ground approach for very mild symptoms.

5. 5
   14:40 – 18:00

   Evidence: Repeated Cold Exposure and Immune Markers

   He reviews a human study on repeated cold exposure at 14°C for one hour, three times weekly over six weeks. The results showed trends toward increased immune cells and cytokines, suggesting modest pro-immune effects from consistent cold exposure, though the effects were not strongly statistically significant.

6. 6
   18:00 – 23:45

   Adrenaline, Hyperventilation, and Immune Modulation

   Huberman explains how deliberate cold exposure and cyclic hyperventilation (Wim Hof/Tummo breathing) increase epinephrine and norepinephrine, acutely influencing immune function. He discusses a PNAS endotoxin study where such breathing reduced illness symptoms by altering immune responses, highlighting the dual role of catecholamines in both supporting and suppressing immunity.

7. 7
   23:45 – 26:25

   Practical Rules: When and How to Use Cold Exposure

   He synthesizes the evidence into concrete recommendations on using cold exposure relative to health status, warming behavior, and breathing. Huberman reiterates the importance of rest and reduced stress when sick, and ends with strong advocacy for nasal breathing as an everyday immune-supportive habit.

8. 8
   26:25

   Outro: Premium Benefits and Research Mission

   Huberman closes by reiterating the goals of the premium channel: sustaining the free weekly podcast and funding human-focused research on protocols for mental and physical performance. He explains that all new protocols generated by this research will be shared across all channels, with the Tiny Foundation matching research funds raised.