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Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The dive reflex, which slows heart rate and constricts blood vessels, is triggered by facial immersion in cold water, mimicking the physiological responses seen in diving.

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Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

@ Andrew Huberman

Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

05/26/25

Related Takeaways

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

Research indicates that the dive reflex is an evolutionary adaptation present in many mammals, suggesting a shared ancestral trait that enhances survival in aquatic environments.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The heart rate of divers slows significantly during dives, with some individuals experiencing drops of over 40 beats per minute in under 15 seconds, indicating a remarkable training adaptation.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The mammalian dive reflex can dramatically alter the physiology of your spleen, allowing significant increases in red blood cell count and oxygen availability to your brain and body.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The ability to dive and hold breath has led to physiological adaptations in divers, such as larger spleens and improved oxygen utilization, which may also influence their cardiovascular health.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

Breath-hold training activates the dive reflex, significantly improving oxygen availability by altering spleen size and function.

Andrew Huberman

06/19/25

@ Andrew Huberman

When entering cold water, it's more comfortable to jump in all at once rather than gradually, as the body's cold receptors respond to relative temperature changes.

Andrew Huberman

10/31/23

@ Chris Williamson

Deliberate cold exposure, such as cold showers or ice baths, offers distinct benefits compared to other self-imposed stressors due to the immediate onset of stress it creates.

Andrew Huberman

10/31/23

@ Chris Williamson

Deliberate cold exposure triggers a unique adrenaline response that is difficult to replicate with other activities, making it a potent tool for mental resilience.

Andrew Huberman

04/03/25

@ Andrew Huberman

Cold exposure triggers adrenaline release, which increases metabolism and fat burning, particularly through shivering.