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Harnessing the Power of Temperature: The Science of Cold and Heat for Wellness
Should you Take Saunas or Cold Showers Andrew Huberman
Key Takeaways
Deliberate cold exposure can increase brown fat density and improve metabolism.
11 minutes of cold exposure per week can enhance mental resilience and blood lipid profiles.
Saunas promote heart health and metabolic increases, but should be approached gradually.
Cold exposure is best done in the morning, while heat exposure can be beneficial later in the day.
Combining cold and heat therapies can optimize metabolic effects, finishing with cold for best results.
Avoid cold immersion after strength training to allow for muscle growth stimulation.
Sauna sessions should total about 57 minutes per week for optimal benefits.
11
minutes of cold exposure needed per week
57
minutes of sauna exposure recommended per week
2.5
times increase in dopamine from cold exposure
Cold Exposure Benefits
Increases brown fat density.
Improves metabolism and blood lipid profiles.
Enhances mental resilience and dopamine levels.
Sauna and Heat Exposure
Promotes heart health and metabolic increases.
Should be approached gradually to avoid overheating.
Can be beneficial for recovery and sleep.
Combining Cold and Heat
Contrast therapies can optimize metabolic effects.
Finish with cold exposure for better results.
Cold exposure is best in the morning; heat can be used later.
Exercise and Temperature Management
Cold immersion should be avoided post-strength training.
Cool showers can enhance performance before endurance activities.
Notable Quotes
"You want to get uncomfortably cold for 11 minutes a week."
"One of the best things you can do is get into the cold."
"It will make you feel much better; you will metabolize food energy much better."