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Nick Tiller, Ph.D. Profile picture
@NBTiller
May 17, 2023 • 5 tweets • 4 min read • Read on X
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If you're training for #muscle strength, power, or hypertrophy, STOP ice bathing after your sessions. It's almost certainly diminishing your returns. 1/5
#strength #training Evidence summary -> Image
Exhibit 1. Cold-water immersion blunts the muscle's anabolic response to strength training. @JPhysiol @LlionARoberts 2/5 Image
Exhibit 2. Cold-water immersion lowers the muscle's capacity for myofibrillar protein synthesis after resistance exercise. @JPhysiol @27CJ 3/5 Image
Exhibit 3. Cold-water immersion has a deleterious effect on adaptations to resistance training (SR and meta-analysis). @SportsMedicineJ @BlueSpotScience 4/5 Image
Ice bathing / cold-water immersion has its benefits. But strength or resistance training will likely suffer. The practice endures because of popularity, not efficacy. 5/5 Image

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More from @NBTiller

Nick Tiller, Ph.D. Profile picture
Oct 17
Huberman: "Cold, in particular, can be leveraged to improve mental health, physical health, and performance... for endurance exercise, for recovering from various forms of exercise, for actually improving strength and power..."

One thing almost unequivocal about cold immersion is that it inhibits recovery and diminishes strength and muscle mass adaptations. 🧵1/4
2/4
 There are a few probable mechanisms.

•Tracer studies show that cold water immersion after training significantly diminished muscle protein synthesis (fractional synthetic rate) for at least 5 hours. pubmed.ncbi.nlm.nih.gov/31788800/

•There's also a blunting of anabolic signaling with cold immersion: an acute decrease in satellite cell numbers and activity of kinases regulating muscle hypertrophy. pmc.ncbi.nlm.nih.gov/articles/PMC45…Image
Image
3/4
These data are corroborated by at least three meta-analyses and/or systematic reviews.

1.pubmed.ncbi.nlm.nih.gov/35068365/
2.pubmed.ncbi.nlm.nih.gov/33146851/
3.onlinelibrary.wiley.com/doi/10.1002/ej…

The most recent meta, by @BradSchoenfeld's group, included 8 studies and showed that cold immersion immediately following resistance training attenuated hypertrophic changes. (Negative values favor training without cold immersion).Image
Read 5 tweets
Nick Tiller, Ph.D. Profile picture
Feb 15, 2023
Our new case study highlights why it's important for physicians to better understand the body's response to #exercise #training. 🧵1/5

🔓journals.lww.com/jfmpc/Fulltext… #medicine #liver #physiology @theliverdr
In Oct 2021, I had a routine blood test that revealed elevated liver enzymes. A later blood test with a different doctor showed the liver panel was "elevated and worsening", more than double the normal range for some variables. 2/5
A series of additional tests, including abdominal ultrasound, were negative. Physician referred me to a gastroenterologist who suggested (an invasive) liver biopsy. However, before the next blood test, I stopped exercising for 7 days. 3/5
Read 5 tweets
Nick Tiller, Ph.D. Profile picture
May 28, 2022
𝐑𝐞𝐭𝐫𝐚𝐜𝐭𝐞𝐝 #vitaminD paper.
"The originally-published data are inaccurate and a complete set of corrected data is not available."

Here's a thread to outline the worrying data irregularities that led to this retraction.
#exercise #science #nutrition #research 🧵1/13
First and foremost, you can read here the full EIC retraction notice: ♾doi.org/10.1123/ijsnem…

♾And my "Letter to The Editor" in which I describe in more detail the most serious/perplexing issues: tinyurl.com/2p8f5mj7
🧵2/13
I learned about this study after Dr. Rhonda Patrick (Ph.D. in biomedical science) shared it among her nearly 400,000 Twitter followers who, in turn, retweeted it more than 500 times. 🧵3/13
Read 13 tweets
Nick Tiller, Ph.D. Profile picture
Oct 14, 2021
I was asked recently to provide some examples of health and fitness marketing that makes false claims and/or exploits human biases. I came up with a billion examples. Here are just 6:

#science #skepticism #criticalthinking #exercise #health
1/6. All-natural #wheyprotein. It exploits the irrational cognitive bias towards natural products.
2/6. L-carnitine sold for decades as a ‘fat burner’ despite research which failed to show consistent and reliable outcomes.
Read 8 tweets
Nick Tiller, Ph.D. Profile picture
Oct 12, 2021
The official #Olympics website endorsing #cryotherapy as an effective form of post-exercise recovery. Despite the fact the literature is very unimpressive, littered with low-quality studies, and tiny effects. #IOC

#science #pseuodscience #sport #exercise

olympics.com/en/video/the-c…
A Cochrane review says it concisely: ImageImage
Even the FDA are ahead of the game on this one, which is rare: fda.gov/consumers/cons… Image
Read 4 tweets

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