Andrew Huberman Cold Plunge Protocol

Dr. Andrew Huberman’s cold plunge protocol is a science-backed approach to harnessing the benefits of deliberate cold exposure for improved health, performance, and mental resilience. Based on his findings discussed in Episode #66 of the Huberman Lab Podcast, this protocol is designed to maximize the effects of cold immersion on your brain and body while ensuring safety.

Step 1: Safety First

• Always Prioritize Safety: Never immerse yourself in dangerous bodies of water, and avoid any form of hyperventilation before or during cold immersion. Cold shock can happen, especially if you’re new to this practice.
• Start Slowly: Begin with warmer temperatures and shorter sessions to acclimate your body to cold exposure. Gradually work your way to colder temperatures over time, just as you would with progressive resistance in weight training.

Step 2: Choosing the Right Temperature

• How Cold Should It Be?: The exact temperature will vary from person to person. Huberman suggests the key is to choose a temperature that evokes the thought, “This is really cold, and I want to get out, but I can safely stay in.”
  • For some, this might be around 60°F, while for others, it could be as low as 45°F.
  • The colder the water, the shorter the time you need to stay immersed to achieve the desired effects.

Step 3: Duration of Cold Exposure

• The 11-Minute Rule: Huberman recommends a total of 11 minutes of cold exposure per week, spread out over 2-4 sessions. Each session can last between 1-5 minutes.
  • This total weekly exposure has been shown to provide significant benefits for increasing dopamine levels, energy, and focus, while enhancing resilience and metabolism.

Step 4: Best Methods of Cold Exposure

• Ice Bath or Cold Water Immersion: Immersion in cold water up to your neck (with your head above water) is the most effective method for cold exposure. If possible, use an ice bath or a tub of cold water.
• Cold Showers: If an ice bath isn’t accessible, cold showers can also be beneficial. Aim to expose your whole body to the cold water for the same amount of time.
• Cryotherapy: While cryotherapy chambers are available, Huberman notes that they are less effective and more expensive compared to water immersion and are therefore not emphasized in his protocol.

Step 5: Handling the Mental Challenge (Counting Walls Approach)

• Overcoming the Mental Barrier: Cold exposure is a mental challenge as much as it is physical. Huberman suggests visualizing “walls” during cold exposure. These walls represent the moments when your mind is urging you to get out. By counting the number of walls you push through, you can strengthen your mental resilience.
  • Set a goal to overcome 3-5 mental “walls” during each session. This approach builds mental toughness and helps in other stressful situations outside of cold exposure.

Step 6: Post-Exposure Strategy

• The Søeberg Principle: To maximize the metabolic benefits, Huberman advises following the Søeberg Principle: “End With Cold.” After cold exposure, let your body reheat naturally without using towels or external heat sources like a hot shower. Allowing your body to shiver enhances the conversion of white fat to brown fat and further boosts metabolism.
  • Avoid huddling or crossing your arms, as this could reduce the benefits of natural rewarming.

Step 7: Timing Matters

• Morning or Midday Cold Plunges: Huberman recommends doing cold exposure earlier in the day. Cold plunges increase body temperature afterward, which can interfere with sleep if done too close to bedtime.
• Post-Workout Timing: Cold exposure can blunt some of the strength and muscle gains if done right after a workout. If you’re focused on hypertrophy or strength training, wait 6-8 hours after training to do your cold plunge.

Step 8: Physical Movement for Extra Resilience

• Move in the Water: To increase the resilience-building effects of cold exposure, avoid staying still in the water. Moving your limbs breaks the thermal layer that insulates your body, making the water feel colder. This amplifies the mental and physical challenge, similar to adding resistance in weightlifting.

Summary of Andrew Huberman’s Cold Plunge Protocol

1. Total Weekly Exposure: 11 minutes spread across 2-4 sessions.
2. Duration per Session: 1-5 minutes, depending on the temperature.
3. Optimal Temperature: Aim for water that is uncomfortably cold but safe to stay in.
4. Post-Plunge: Let your body naturally reheat without external aids for maximum metabolic benefits.
5. Timing: Perform cold plunges in the morning or midday and avoid them right after workouts if hypertrophy or strength gains are the goal.

Following this protocol can provide a wide range of benefits, from improving energy and mental clarity to building resilience, enhancing mood, and boosting metabolism.