NEUROSCIENTIST How To ICE BATH For Max TESTOSTERONE Increase Andrew Huberman
00:00so I've seen a bunch of research about so I've seen a bunch of research about sauna I've seen a bunch of research sauna I've seen a bunch of research sauna I've seen a bunch of research about cold exposure contrast therapy about cold exposure contrast therapy about cold exposure contrast therapy which is huge here in Austin going from which is huge here in Austin going from which is huge here in Austin going from sauna to cold and it seems like 20 and sauna to cold and it seems like 20 and sauna to cold and it seems like 20 and three three rounds is very typical three three rounds is very typical three three rounds is very typical is there something that we're gaining or is there something that we're gaining or is there something that we're gaining or something that we're losing by doing something that we're losing by doing something that we're losing by doing that cycle rather than doing a block of that cycle rather than doing a block of that cycle rather than doing a block of heat and a block of cold separately not heat and a block of cold separately not heat and a block of cold separately not that I'm aware of but you know that we that I'm aware of but you know that we that I'm aware of but you know that we finally have some good science to put to finally have some good science to put to finally have some good science to put to this and unfortunately it wasn't from my this and unfortunately it wasn't from my this and unfortunately it wasn't from my lab this is the beautiful work of lab this is the beautiful work of lab this is the beautiful work of Susanna soberg who's over in Scandinavia Susanna soberg who's over in Scandinavia Susanna soberg who's over in Scandinavia published a paper and sell reports published a paper and sell reports published a paper and sell reports medicine showing that the threshold medicine showing that the threshold medicine showing that the threshold you're trying to hit each week is at you're trying to hit each week is at you're trying to hit each week is at least you can do more but at least 11 least you can do more but at least 11 least you can do more but at least 11 minutes of uncomfortable but safe cold minutes of uncomfortable but safe cold minutes of uncomfortable but safe cold exposure per week total so that could be exposure per week total so that could be exposure per week total so that could be three minutes Monday three minutes three minutes Monday three minutes three minutes Monday three minutes Wednesday so on to 11 minutes and 57 Wednesday so on to 11 minutes and 57 Wednesday so on to 11 minutes and 57 minutes per week minimum size that's minutes per week minimum size that's minutes per week minimum size that's what they found what did they find what they found what did they find what they found what did they find increases Brown fat thermogenesis increases Brown fat thermogenesis increases Brown fat thermogenesis thereby metabolism thereby Comfort being
01:00thereby metabolism thereby Comfort being thereby metabolism thereby Comfort being you know in cold Etc you know in cold Etc you know in cold Etc um um um clearly there's a resilience effect clearly there's a resilience effect clearly there's a resilience effect clearly there's a dopamine increasing clearly there's a dopamine increasing clearly there's a dopamine increasing effect and clearly you can do more you effect and clearly you can do more you effect and clearly you can do more you can do all that in one day or you could can do all that in one day or you could can do all that in one day or you could spread it out throughout the week or you spread it out throughout the week or you spread it out throughout the week or you could do more it kind of depends on what could do more it kind of depends on what could do more it kind of depends on what you're shooting for how cold people you're shooting for how cold people you're shooting for how cold people always say how cold how hot well for always say how cold how hot well for always say how cold how hot well for heat is generally uh between 187 degrees heat is generally uh between 187 degrees heat is generally uh between 187 degrees Fahrenheit and 212 degrees Fahrenheit Fahrenheit and 212 degrees Fahrenheit Fahrenheit and 212 degrees Fahrenheit somewhere in that range and for cold somewhere in that range and for cold somewhere in that range and for cold it's it's it's cold enough that you really want to get cold enough that you really want to get cold enough that you really want to get the hell out but that you can stay in the hell out but that you can stay in the hell out but that you can stay in safely because I don't want anyone to safely because I don't want anyone to safely because I don't want anyone to kill themselves but doing this stuff did kill themselves but doing this stuff did kill themselves but doing this stuff did I see you say that um I see you say that um I see you say that um evening time heat exposure increases evening time heat exposure increases evening time heat exposure increases growth hormone release by 16 times or growth hormone release by 16 times or growth hormone release by 16 times or something insane but subsequent something insane but subsequent something insane but subsequent sessions of the same only increase it by sessions of the same only increase it by sessions of the same only increase it by a very small margin yes am I talking a very small margin yes am I talking a very small margin yes am I talking about my asset no you're absolutely about my asset no you're absolutely about my asset no you're absolutely right so we can right so we can right so we can we can delineate some protocols if you we can delineate some protocols if you we can delineate some protocols if you want to get better more resilient cold
02:00want to get better more resilient cold want to get better more resilient cold exposure is going to be great anytime exposure is going to be great anytime exposure is going to be great anytime post cold exposure your body is going to post cold exposure your body is going to post cold exposure your body is going to heat up heat up heat up think of your body heating up as waking think of your body heating up as waking think of your body heating up as waking up so if you are concerned about not up so if you are concerned about not up so if you are concerned about not being able to sleep then I would suggest being able to sleep then I would suggest being able to sleep then I would suggest you do your cold exposure earlier in the you do your cold exposure earlier in the you do your cold exposure earlier in the day right day right day right heat does the opposite so I'm laying out heat does the opposite so I'm laying out heat does the opposite so I'm laying out some parameters here heat does the some parameters here heat does the some parameters here heat does the opposite you're going to heat up while opposite you're going to heat up while opposite you're going to heat up while you're in the deliberate heat exposure you're in the deliberate heat exposure you're in the deliberate heat exposure but afterwards there's a post heating but afterwards there's a post heating but afterwards there's a post heating dip in temperature when you talk this dip in temperature when you talk this dip in temperature when you talk this was all covered in an episode I did with was all covered in an episode I did with was all covered in an episode I did with Dr Craig Heller on thermogenesis gets a Dr Craig Heller on thermogenesis gets a Dr Craig Heller on thermogenesis gets a little bit down in the weeds but take my little bit down in the weeds but take my little bit down in the weeds but take my word for it if you want to get the word for it if you want to get the word for it if you want to get the science you can go there to find the science you can go there to find the science you can go there to find the science behind this science behind this science behind this so sauna at night is great as well now so sauna at night is great as well now so sauna at night is great as well now let's think about how to combine these let's think about how to combine these let's think about how to combine these things so let's say you you know you're things so let's say you you know you're things so let's say you you know you're on it's a Tuesday you've done your on it's a Tuesday you've done your on it's a Tuesday you've done your weight training on Monday weight training on Monday weight training on Monday um and you want to do your heat and cold um and you want to do your heat and cold um and you want to do your heat and cold you don't have time to optimize you don't have time to optimize you don't have time to optimize everything perfectly you could say okay everything perfectly you could say okay everything perfectly you could say okay I'm going to do my I'm going to do my I'm going to do my um heat and cold at 10 A.M or 8 A.M you um heat and cold at 10 A.M or 8 A.M you um heat and cold at 10 A.M or 8 A.M you get in the sauna for 20 minutes or so get in the sauna for 20 minutes or so get in the sauna for 20 minutes or so and then you get into the cold for three and then you get into the cold for three and then you get into the cold for three minutes
03:00minutes minutes and then you might get into the sauna and then you might get into the sauna and then you might get into the sauna again for 10 minutes and you get in the again for 10 minutes and you get in the again for 10 minutes and you get in the cold for another minute or so you end on cold for another minute or so you end on cold for another minute or so you end on cold yes why because it'll wake you up cold yes why because it'll wake you up cold yes why because it'll wake you up and presumably you're not you want to be and presumably you're not you want to be and presumably you're not you want to be woken up for the day that also means woken up for the day that also means woken up for the day that also means don't then if you're doing it in a don't then if you're doing it in a don't then if you're doing it in a facility don't then go and have a warm facility don't then go and have a warm facility don't then go and have a warm shower right once you've finished right shower right once you've finished right shower right once you've finished right coolest shower is fine because you want coolest shower is fine because you want coolest shower is fine because you want to clean off often I mean the ice bath to clean off often I mean the ice bath to clean off often I mean the ice bath is clean-ish but it's you know it is clean-ish but it's you know it is clean-ish but it's you know it depends while you're going in depends while you're going in depends while you're going in Laboratories you're absolutely right in Laboratories you're absolutely right in Laboratories you're absolutely right in Laboratories if we want to preserve Laboratories if we want to preserve Laboratories if we want to preserve something in particular a virus we put something in particular a virus we put something in particular a virus we put in the freezer if you want to kill a in the freezer if you want to kill a in the freezer if you want to kill a virus you heat it up of its own autoclave if it gets hot of its own autoclave if it gets hot enough right and the cold cold stuff enough right and the cold cold stuff enough right and the cold cold stuff needs to be cleaned out now and again needs to be cleaned out now and again needs to be cleaned out now and again you get mold growing in a in a freezer you get mold growing in a in a freezer you get mold growing in a in a freezer which is kind of freaky to think about which is kind of freaky to think about which is kind of freaky to think about but you really can't it's never going to but you really can't it's never going to but you really can't it's never going to grow in a sauna Never Gonna grow if it grow in a sauna Never Gonna grow if it grow in a sauna Never Gonna grow if it gets hot enough now there is what I call gets hot enough now there is what I call gets hot enough now there is what I call the soberg principle uh which is if you the soberg principle uh which is if you the soberg principle uh which is if you are using deliberate cold exposure to are using deliberate cold exposure to are using deliberate cold exposure to increase metabolism end on cold so
04:00increase metabolism end on cold so increase metabolism end on cold so finish on the cold not just because it finish on the cold not just because it finish on the cold not just because it wakes you up more but because then you wakes you up more but because then you wakes you up more but because then you have to heat your body up naturally have to heat your body up naturally have to heat your body up naturally which is a thermogenic metabolic which is a thermogenic metabolic which is a thermogenic metabolic response response response so end with cold and if you really want so end with cold and if you really want so end with cold and if you really want to push it you can do things like don't to push it you can do things like don't to push it you can do things like don't use a towel use evaporation uh spread use a towel use evaporation uh spread use a towel use evaporation uh spread out your limbs and don't huddle so that out your limbs and don't huddle so that out your limbs and don't huddle so that you have to shiver more Etc I mean a lot you have to shiver more Etc I mean a lot you have to shiver more Etc I mean a lot of little games you can play but let's of little games you can play but let's of little games you can play but let's say you want to reduce post-exercise say you want to reduce post-exercise say you want to reduce post-exercise inflammation you're not concerned with inflammation you're not concerned with inflammation you're not concerned with hypertrophy gains of muscle size gains hypertrophy gains of muscle size gains hypertrophy gains of muscle size gains or strength gains well then get in the or strength gains well then get in the or strength gains well then get in the cold after your your workout do that for cold after your your workout do that for cold after your your workout do that for one to some people can do 10 minutes one to some people can do 10 minutes one to some people can do 10 minutes reduce inflammation reduce inflammation reduce inflammation let's say you really want to hit growth let's say you really want to hit growth let's say you really want to hit growth hormone which is what you asked the hormone which is what you asked the hormone which is what you asked the biggest effects of sauna on growth biggest effects of sauna on growth biggest effects of sauna on growth hormone and they are big effects are hormone and they are big effects are hormone and they are big effects are when the sauna is only done once per when the sauna is only done once per when the sauna is only done once per week but it's done in four Cycles or week but it's done in four Cycles or week but it's done in four Cycles or sets we could say of 30 minutes each so sets we could say of 30 minutes each so sets we could say of 30 minutes each so that means 30 minutes in the sauna at that means 30 minutes in the sauna at that means 30 minutes in the sauna at the temperatures I described before then the temperatures I described before then the temperatures I described before then a five minute break just air cooling off a five minute break just air cooling off a five minute break just air cooling off or 10 minute break then back into the or 10 minute break then back into the or 10 minute break then back into the sauna for 30 minutes this is brutal then
05:00sauna for 30 minutes this is brutal then sauna for 30 minutes this is brutal then again in the afternoon 30 minutes in the again in the afternoon 30 minutes in the again in the afternoon 30 minutes in the sauna then sauna then sauna then 10 minutes just air cooling off and then 10 minutes just air cooling off and then 10 minutes just air cooling off and then back into the sauna for 30 minutes so back into the sauna for 30 minutes so back into the sauna for 30 minutes so that's two hours at 187 to 212 degrees that's two hours at 187 to 212 degrees that's two hours at 187 to 212 degrees one day in one day with a maximum of one day in one day with a maximum of one day in one day with a maximum of what less than sort of 20 minutes of what less than sort of 20 minutes of what less than sort of 20 minutes of rest in between those little sessions rest in between those little sessions rest in between those little sessions than the big rest in between so you have than the big rest in between so you have than the big rest in between so you have to be very careful right heat can kill to be very careful right heat can kill to be very careful right heat can kill you you gotta hydrate you need to make you you gotta hydrate you need to make you you gotta hydrate you need to make sure you get enough salt like it I mean sure you get enough salt like it I mean sure you get enough salt like it I mean this is this is work right this is this is work right this is this is work right um but you get you see in these human um but you get you see in these human um but you get you see in these human studies up to 16 fold increases in studies up to 16 fold increases in studies up to 16 fold increases in growth hormone so you can imagine this growth hormone so you can imagine this growth hormone so you can imagine this could exert some very strong reparative could exert some very strong reparative could exert some very strong reparative effect if you're training for a big effect if you're training for a big effect if you're training for a big event or endurance event or maybe you're event or endurance event or maybe you're event or endurance event or maybe you're just really wiped out from the week this just really wiped out from the week this just really wiped out from the week this is a stressor but it's a stressor that is a stressor but it's a stressor that is a stressor but it's a stressor that delivers a potent growth hormone delivers a potent growth hormone delivers a potent growth hormone response now if you do sauna more often response now if you do sauna more often response now if you do sauna more often than that you're not going to want to do than that you're not going to want to do than that you're not going to want to do two hours a day in the sauna because two hours a day in the sauna because two hours a day in the sauna because presumably you're doing other things you presumably you're doing other things you presumably you're doing other things you have a life you have a life and in have a life you have a life and in have a life you have a life and in addition to that the growth hormone addition to that the growth hormone addition to that the growth hormone effect starts to diminish if you become effect starts to diminish if you become effect starts to diminish if you become too heat adapted too heat adapted too heat adapted and that raises a more interesting
06:00and that raises a more interesting and that raises a more interesting question perhaps which is why is it that question perhaps which is why is it that question perhaps which is why is it that this two-hour protocol really works if this two-hour protocol really works if this two-hour protocol really works if you do it once a week to increase growth you do it once a week to increase growth you do it once a week to increase growth hormone it's because it's a stressor and hormone it's because it's a stressor and hormone it's because it's a stressor and certain stressors increase growth certain stressors increase growth certain stressors increase growth hormone hormone hormone does that have to be heat no you does that have to be heat no you does that have to be heat no you probably also do four really long rounds probably also do four really long rounds probably also do four really long rounds of ice bath and I'm guessing you'd of ice bath and I'm guessing you'd of ice bath and I'm guessing you'd probably see a similar effect no one's probably see a similar effect no one's probably see a similar effect no one's ever really looked you probably see a ever really looked you probably see a ever really looked you probably see a similar effect because it's all about similar effect because it's all about similar effect because it's all about the stress stimulus now those that work the stress stimulus now those that work the stress stimulus now those that work on exercise science and weight training on exercise science and weight training on exercise science and weight training would probably say yeah you could also would probably say yeah you could also would probably say yeah you could also do a this has been shown you know at 90 do a this has been shown you know at 90 do a this has been shown you know at 90 minute 10 sets of 10 multiple exercises minute 10 sets of 10 multiple exercises minute 10 sets of 10 multiple exercises for 10 sets of 10 high volume German for 10 sets of 10 high volume German for 10 sets of 10 high volume German volume training work out and get the volume training work out and get the volume training work out and get the same growth hormone effects there's so same growth hormone effects there's so same growth hormone effects there's so many studies like this many studies like this many studies like this I personally like to do the sauna two or I personally like to do the sauna two or I personally like to do the sauna two or three days a week and if I'm traveling three days a week and if I'm traveling three days a week and if I'm traveling off and don't get the opportunity if I'm off and don't get the opportunity if I'm off and don't get the opportunity if I'm in Austin it's great because there are in Austin it's great because there are in Austin it's great because there are all these sauna places all these sauna places all these sauna places but if I'm traveling abroad I don't have but if I'm traveling abroad I don't have but if I'm traveling abroad I don't have the time then I might do I might take a the time then I might do I might take a the time then I might do I might take a day I'm thinking wow I did three day I'm thinking wow I did three day I'm thinking wow I did three podcasts I'm exhausted when I'm in New
07:00podcasts I'm exhausted when I'm in New podcasts I'm exhausted when I'm in New York I like to go to a place I have no York I like to go to a place I have no York I like to go to a place I have no relation to them but I think it's called relation to them but I think it's called relation to them but I think it's called Spa 88 it's a Russian Banya and I'll Spa 88 it's a Russian Banya and I'll Spa 88 it's a Russian Banya and I'll just go for the whole day if I've been just go for the whole day if I've been just go for the whole day if I've been working really really hard they serve working really really hard they serve working really really hard they serve food there they serve borscht and all food there they serve borscht and all food there they serve borscht and all this other kind of like pickled this other kind of like pickled this other kind of like pickled vegetables and vegetables and vegetables and um they must think that you're Russian um they must think that you're Russian um they must think that you're Russian they must you must walk through the they must you must walk through the they must you must walk through the doors and they go hello brother doors and they go hello brother doors and they go hello brother sometimes I usually just don't the best sometimes I usually just don't the best sometimes I usually just don't the best way to to appear Russian lacks I hope way to to appear Russian lacks I hope way to to appear Russian lacks I hope you're listening is to just not say you're listening is to just not say you're listening is to just not say anything just just enough that's the anything just just enough that's the anything just just enough that's the most Russian thing that you can say is most Russian thing that you can say is most Russian thing that you can say is nothing exactly