We study the problem of reinforcement learning (RL) with low (policy) switching cost - a problem well-motivated by real-life RL applications in which deployments of new policies are costly and the number of policy updates must be low. In this paper, we propose a new algorithm based on stage-wise exploration and adaptive policy elimination that achieves a regret of $\widetilde{O}(\sqrt{H^4S^2AT})$ while requiring a switching cost of $O(HSA \log\log T)$. This is an exponential improvement over the best-known switching cost $O(H^2SA\log T)$ among existing methods with $\widetilde{O}(\mathrm{poly}(H,S,A)\sqrt{T})$ regret. In the above, $S,A$ denotes the number of states and actions in an $H$-horizon episodic Markov Decision Process model with unknown transitions, and $T$ is the number of steps. We also prove an information-theoretical lower bound which says that a switching cost of $\Omega(HSA)$ is required for any no-regret algorithm. As a byproduct, our new algorithmic techniques allow us to derive a \emph{reward-free} exploration algorithm with an optimal switching cost of $O(HSA)$.