RHR: Cold Exposure: Why Sustained Beats Extreme

Cold plunges and ice baths dominate social media, but do they really deliver the best metabolic benefits? In this episode of Revolution Health Radio, Chris Kresser challenges the "colder is better" narrative and explores what the science actually shows about cold exposure. Drawing on clinical research, he explains how brown adipose tissue works, why sustained mild cold exposure activates it more effectively than brief extreme cold, and how this can improve insulin sensitivity, glucose metabolism, and overall metabolic health.

In this episode we discuss:

• Why ice baths and extreme cold exposure are not the most effective way to activate brown fat
• What brown adipose tissue is and how it differs from white fat
• The science behind sustained mild cold exposure
• How extreme cold triggers a stress response that limits metabolic benefits
• Practical, accessible ways to incorporate mild cold exposure into daily life
• When ice baths do make sense

Show notes:

• Links to all of the studies mentioned in this podcast can be found here
• Learn more about the Adapt Naturals Core Plus bundle or take our quiz to see which products best suit your needs
• If you'd like to ask a question for Chris to answer in a future episode, submit it here
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