Unlock the Power of Cold Therapy with a Brand New Protocal from Andrew Huberman

Andrew Huberman, a leading voice in science today, has significantly influenced the rising popularity of ice baths and cold therapy. His detailed exploration of the topic has captivated audiences, making it easier for us to understand the profound benefits of this practice. Below is a distilled summary of Huberman’s cold therapy protocol and the advantages of incorporating an ice bath into your routine:

Ideal Temperature for Your Ice Bath

Huberman advises aiming for a temperature that feels uncomfortably cold but still safe. For some, this may be 60°F (15°C), while for others, it might be as low as 45°F (7°C). The key is to find a balance that challenges you without causing harm.

Quick Tip: The colder the water, the shorter the duration you need to stay in the ice bath.

Huberman emphasizes, “One study showed significant and prolonged increases in dopamine when people were in cool 60°F (16°C) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water ~40°F (4°C). The good news is that as you do deliberate cold exposure more often, you will be more comfortable in the cold at all times and can start to use colder temperatures with more confidence, just like exercise.”

Benefits of Using an Ice Bath

Boost Energy and Focus Deliberate cold exposure increases the flow of epinephrine (adrenaline) and norepinephrine (noradrenaline), enhancing alertness. Huberman notes, “[ice bath] causes [adrenaline] levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.”

Build Resilience and Grit Facing discomfort in an ice bath helps build resilience and grit by exerting ‘top-down control’ over deeper brain centers. Huberman suggests, “deliberate cold exposure is great training for the mind.”

Enhance Your Mood Studies show that ice baths significantly increase the release of dopamine, the “happy hormone.” For a deeper dive into dopamine’s role, listen to Huberman’s full episode.

Boost Metabolism Cold exposure increases metabolism as the body burns calories to raise core temperature. Although the calorie burn might not be substantial, Huberman highlights the conversion of white fat (energy storage) to beige or brown fat (highly metabolically active), which benefits:

Cold adaptation, making you feel more comfortable in cold environments.
Sustained increases in metabolism.

Huberman’s Cold Therapy Protocol

Total Duration: 11 minutes per week, divided into 2-4 sessions of 1-5 minutes each.
Cold-Hot Cycle: If alternating with a hot pool or sauna, always end with cold.
Post-Bath Routine: Avoid toweling off; try to dry naturally and shiver to enhance the metabolic effect.
Timing: Ideally, use your ice bath first thing in the morning. Avoid doing it close to bedtime to prevent sleep disruption due to increased adrenaline.

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