Andrew Huberman's comprehensive guide to using cold exposure for mental and physical performance. Evidence-based protocols you can implement immediately.
Core Protocol
11 Minutes Per Week
Minimum effective dose for metabolic and neurochemical benefits. Divide into 2-4 sessions. Temperature matters less than reaching this cumulative threshold.
Uncomfortably Cold
The right temperature is where you want to get out but can safely stay in. Don't chase extremes. Consistency beats intensity.
Morning or Midday
Align with your natural temperature rhythm. Cold early in the day amplifies alertness. Late-night cold disrupts sleep.
Neurochemical Effects
250% increase in dopamine. Long-lasting elevation that improves mood, motivation, and focus for hours after cold exposure.
530% increase in norepinephrine. Triggers alertness and prepares your body to move. This is stress, but controllable stress.
No cortisol spike. You get the sharpening effects of stress without the inflammatory consequences of chronic cortisol elevation. This is eustress—stress that builds rather than depletes.
Building Resilience
Count walls, not minutes. A "wall" is the moment your body demands you leave. Stay ten more seconds. That's one wall traversed.
The first wall often comes before you enter. Resisting the urge to skip the session is resilience training in itself.
Walls become less frequent over time. Your nervous system adapts. You become more comfortable with discomfort everywhere else in life.
Metabolism and Brown Fat
Cold converts white fat to brown fat. White fat stores energy. Brown fat burns it. Norepinephrine released during cold exposure activates pathways that increase mitochondrial density in fat cells.
This change persists beyond the cold exposure. You're not just burning calories in the moment. You're reprogramming your baseline metabolism.
You'll feel warmer in daily life. Studies on winter swimmers show that regular cold exposure makes you more comfortable in cold environments long-term.
Practical Guidelines
Cold water immersion is most effective. Water transfers heat four times faster than air. Immerse up to the neck. Second best: cold showers. Third: walking outside underdressed.
Don't cool your head and torso first. This tricks your hypothalamus into heating your body further. Focus on glabrous skin instead: palms, soles, upper face.
Progress gradually. Start with 30-second exposures. Add 10-15 seconds each week. Gradual progression isn't weak—it's strategic.
Avoid cold if training for strength or hypertrophy. Cold exposure immediately after resistance training blunts the adaptations you're seeking. Wait at least four hours, or save cold for off days.
When to Use Cold
For mental clarity and focus: Early morning or before cognitive work. The dopamine and norepinephrine boost lasts for hours.
For resilience training: Anytime you need to practice staying calm under stress. Use the walls protocol.
For metabolism: 11 minutes total per week, any time of day except late evening.
For recovery from endurance training: Immediately after or within a few hours. Cold reduces inflammation without interfering with adaptations.
Safety Notes
Consult a physician before starting. Cold exposure is powerful. That means it carries risks if not done correctly.
Never force extremes. Hypothermia and cold shock are real dangers. If you're shivering uncontrollably or losing cognitive clarity, get out.
Don't use cold to numb emotional pain. Cold exposure should be deliberate, not escapist. If you're using it to avoid difficult feelings, that's a different pattern.
The Bottom Line
Cold exposure is a tool, not a test. The goal isn't to prove toughness. It's to train your nervous system to maintain calm when your body is flooded with stress chemicals. It's to increase metabolism by converting fat stores into furnaces. It's to access long-lasting neurochemical states that improve focus and mood.
Eleven minutes per week. Uncomfortably cold. Count walls, not minutes. Do it consistently. That's the protocol.