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Unlocking the Power of Contrast Therapy: Cold and Heat for Optimal Health
NEUROSCIENTIST How To ICE BATH For Max TESTOSTERONE Increase Andrew Huberman
Key Takeaways
At least 11 minutes of cold exposure per week is recommended for benefits.
Cold exposure increases metabolism and resilience, while heat exposure boosts growth hormone.
Sauna sessions can significantly enhance growth hormone release, especially when done in specific protocols.
Ending cold exposure sessions can help wake you up and enhance thermogenic response.
Proper hydration and salt intake are crucial during heat exposure to avoid health risks.
Combining heat and cold therapies can optimize recovery and hormonal responses.
Timing of exposure matters: cold in the morning, heat in the evening for better sleep.
11
minutes of cold exposure recommended per week
16
times increase in growth hormone from sauna
2
hours of sauna recommended in one session for maximum effect
Cold Exposure Benefits
Minimum of 11 minutes of cold exposure per week.
Increases brown fat thermogenesis and metabolism.
Enhances resilience and dopamine levels.
Heat Exposure and Growth Hormone
Heat exposure can increase growth hormone release by up to 16 times.
Optimal sauna protocol involves multiple sessions with breaks.
Heat exposure should be carefully managed to avoid health risks.
Combining Heat and Cold
End sessions with cold exposure to wake up and boost metabolism.
Strategically timing heat and cold exposure can enhance recovery.
Consider individual goals when choosing exposure methods.
Notable Quotes
"If you want to get the science you can go there to find the science behind this."
"End on cold... because then you have to heat your body up naturally."
"This is a stressor that delivers a potent growth hormone response."