Kickback Science With Dr. Luke
Just a few guys and a dog that want to live long and healthy lives. Kickback Science with Dr. Luke is an educational yet entertaining podcast where the team kicks back and breaks down the science related to the hottest topics in the world of health, fitness, nutrition and more.
Through engaging conversations and a chill atmosphere, "Kickback Science" aims to empower listeners with the knowledge and tools needed to navigate the often confusing landscape of health and wellness. Whether you're a seasoned health enthusiast or just starting your journey, this podcast provides a simple, evidence-based approach to living your best life.
So kick back, relax, and tune in to "Kickback Science with Dr. Luke" for a dose of fun, informative discussions backed by solid science.
Kickback Science With Dr. Luke
Lets Get Chilly! The Science of Cold Water Immersion
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Kick back and listen as we dive in (pun intended) to the science surrounding Cold Water Immersion. The trendy new health hack that everyone and their mother seems to be trying. We talk all about the benefits, potential risks (yes it's true, cold water immersion will NOT solve all the worlds problems), common misconceptions and misinterpretations of the data, and who should/shouldn't be hopping in a cold tub.
REFERENCES:
DELAYED ONSET MSUCLE SORENESS:
- 52 studies of adults who exercise regularly. The best meta-analysis we have of cold water immersion https://doi.org/10.1007/s40279-022-01644-9
- Hot and cold therapy meta analysis of RCTS and DOMS from 2021 https://pubmed.ncbi.nlm.nih.gov/33493991/
COLD WATER (CWI) vs CRYOTHERAPY (CRYO):
- Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy https://doi.org/10.1123/ijspp.2016-0186
- Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control https://doi.org/10.1007/s00421-017-3757-z
- 2022 review of CWI vs CRY eccentric exercise (downhill running)https://www.frontiersin.org/articles/10.3389/fspor.2022.940516/full
- comparing CWI to WBC in middle and long distance runners https://meridian.allenpress.com/jat/article/55/4/329/433867/Cryotherapy-Models-and-Timing-Sequence-Recovery-of
MENTAL HEALTH
- Human physiological responses to immersion into water of different temperature https://doi.org/10.1007/s004210050065
- 2020 RCT using CRY vs CONTROL on depression symptoms https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00522/full
COLD SHOWER PROTOCOL
https://link.springer.com/article/10.1007/s00421-004-1239-6
COLD WATER AND BROWN ADIPOSE TISSUE (BAT)
- Cold water in winter swimmers - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/
- Cold water increases energy intake - https://www.ncbi.nlm.nih.gov/books/NBK232851/#:~:text=Situations that increase energy expenditure,live may also influence appetite.
STRENGTH AND MUSCLE GROWTH (hypertrophy):
- The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis https://doi.org/10.1007/s40279-020-01362-0*
CWI impairs muscle protein synthesis rates in recreational athletes.https://doi.org/10.1113/JP278996*
Post-exercise cold water immersion attenuates