Related Episodes for How To Build Lasting Happiness | Dr. Arthur Brooks

“Perhaps the most clear-cut examples of cryotherapy’s beneficial effects are observed in the brain, where levels of the hormone and neurotransmitter norepinephrine – responsible for vigilance, attention, focus, and positive mood – increase markedly when the body is exposed to extreme cold.”

“For example, Mendelian randomization studies, which provide evidence of links between modifiable risk factors and disease based on genetic variants within a population, have found that not only are some people genetically predisposed to engage in more physical activity, but they are also less likely to suffer from depression.”

“In a crossover experiment with 12 healthy adults, six 40-second high-intensity cycling intervals increased circulating BDNF four to five times more than 90 minutes of light cycling. The BDNF response also tracked with the rise in circulating lactate.”

“Dr. Patrick describes increased shear as a possible way vigorous exercise can damage fragile circulating tumor cells; this is a proposed mechanism, not proof that a workout eliminates metastasis or treats an established tumor.”

“The end result is an upside-down sleep schedule in which circadian rhythms and gene expression in the body become desynchronized. In this clip, Dr. Satchin Panda describes the effects of inappropriate light signals and discusses strategies to mitigate their effects.”

“A systematic review found no overall improvement in mood after cold-water immersion, while a small randomized trial found that repeated whole-body cryotherapy improved depression scores when added to standard pharmacological treatment.”

“In an early randomized workplace study, healthy employees who completed an eight-week mindfulness program showed a greater rise in antibodies after influenza vaccination than a waitlist group.”

“It was associated with improved subjective sleep quality, sleep efficiency, and sleep latency. In practice, separating scrolling, worrying, and other wakeful activities from the bed reduces opportunities to rehearse wakefulness there, while getting up briefly removes the effort to force sleep.”

“While it’s likely that there may be more going on with depression than just inflammation by itself, it could be an incredibly useful lens through which to look at promising avenues to potentially treat or prevent it, since controlling systemic inflammation shows promise as being both important for longevity and health in general.”

“Among the 12 participants who completed the final assessment in this single-arm feasibility study, the mean Beck Depression Inventory-II score fell by 15.8 points, and 11 no longer met criteria for major depressive disorder.”