Evidence Based

Plenty Of Evidence


All information thanks to Dr Rhonda Patrick, please check her out, links throughout.

  • Cold exposure improves mood and may be useful in treating depression. Study
  • Consistent and profound responses to cold exposure is a robust release of norepinephrine into the bloodstream and brain. Study
  • Norepinephrine depletion causes depression. Study
  • Short-term exposure to cold – as little as 20 seconds to 2 minutes – is enough duration to release norepinephrine. Study
  • Norepinephrine has profound effects on pain, metabolism, and inflammation – the latter of which is associated with mood due to its influence on serotonin release. Study
  • Inflammation plays a key role in disease and the ageing process. Study
  • Norepinephrine reduces inflammation by decreasing tumour necrosis factor-alpha (TNF-alpha) and macrophage inflammatory protein-1 alpha (MIP-1 alpha). StudyStudy
  • Whole-body cryotherapy reduces pain and inflammation associated with arthritis. Study
  • Local cryotherapy inhibits the breakdown of collagen and decreases the production of inflammatory prostaglandins. StudyStudy
  • Inflammatory molecules may contribute to depression and anxiety by inhibiting the release of serotonin. Study
  • Having a large number of healthy, inactive immune cells is associated with longevity. Study
  • Long-term cold-water immersion increases immune cells numbers. Study
  • Cold-water immersion in a small sample of men increased metabolic rate by as much as 350%. Study
  • Whole-body cryotherapy done one hour after plyometric exercise showed improvements in a variety of performance measures up to 72 hours after the treatment and reduced pain measures during the next workout. Study
  • The first hour after exercise is an important anabolic window and may influence the effectiveness of cold exposure. Study
  • Elite runners who engaged in whole-body cryotherapy post-exercise had a 20% increase in speed and power up to two days later, likely due to a decrease in inflammation and an increase in anti-inflammatory factors. Study
  • Elite runners who engaged in whole-body cryotherapy experienced enhanced muscle recovery due to decreased pro-inflammatory factors and increased anti-inflammatory factors. Study
  • Tennis players who engaged in whole-body cryotherapy experienced a decrease in TNF-alpha, an increase in IL-6, and a 4% increase in stroke effectiveness. Study
  • Elite cyclists who engaged in cold-water immersion saw performance improvements that were sustained over the training program. Study


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