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Podcast Notes: Dr. Andrew Huberman 🎙️

DR. ANDREW HUBERMAN

On Cold Therapy

If you're considering adding a cold therapy practice to your wellness routine, you've probably heard of Dr. Andrew Huberman.

Most famous for his Podcast, The Huberman Lab, Dr. Huberman is a bonafide expert on all things health & wellness.

Among his most viral topics? Deliberate cold exposure.

If you haven't yet caught his most famous episode on cold therapy, here's a recap...

The Benefits:

"Improved mood and stress response due to the body's release of catecholamines (including dopamine, adrenaline, and noradrenaline)."
"Increased metabolism (particularly when you force the body to warm itself back up)."
"Conversion of white fat (visceral stored fat) to brown fat (mobile, ready-to-use fat), resulting in improved weight loss/weight management."
"Reduced inflammation and improved circulation, leading to less joint pain, better cognitive function, and faster recovery from exercise."
"If done in the morning, it can aid in clarity, energy, and mood throughout the day, as well as improved sleep thereafter as it helps set your circadian rhythm."
"Strengthens immune system over time."

How Cold?

There are debates on ideal temperature. But it's not temperature that really matters, it's your body's response to temperature that matters.

Time Protocol

So, cold enough to make you think "I REALLY want to get out, but I know I can stay in (safely)."

11-15 minutes per week
3-4 sessions per week
2-3 minutes per session (until shivering)

A safe bet for the maximum benefit with minimum input is every other day for 2-3 minutes, or until shivering.

Best Method

Cold showers and even a cold bowl of water for the face can elicit some benefit (mainly for stress).

The vast majority of benefit comes from full submersion (up to the neck) in water cold enough to make you want to get out.

White fat to brown fat conversion, calorie incineration, reduced inflammation, adaptive/stress response—these all come from uncomfortably cold submersion!

Tips for Your Pocket

Try to keep mentally still as much as possible throughout your practice, and focus on something besides the cold.
Nice, deep breaths, especially on your way into the cold. You could try breathwork techniques, like box breathing, or simply focus on deep, full breath cycles.
Try submerging your face at the start. This will trigger what's called "the mammalian dive reflex" which will boost the adrenaline/noradrenaline response (more dopamine release).
Much of the benefit of cold therapy comes from forcing your body to warm itself back up afterwardsafterwords (especially as far as metabolism is concerned).
Try not to jump right into a hot shower after, but instead opt for light movement until warm again (only if you're confident you can do so safely).

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P.S. If you have any questions about The Inergize Cold Plunge Tub our team has opened up some space to chat with you about cold water immersion and how it can serve you.