This Is The Optimal Time to Be In an Ice Bath & Sauna - Andrew Huberman | Summary and Q&A

TL;DR

Alternate rounds of sauna and cold exposure for at least 11 minutes per week to increase brown fat thermogenesis, resilience, and dopamine levels.

Key Insights

• 🥶 At least 11 minutes of uncomfortable but safe cold exposure per week is needed for the benefits of brown fat thermogenesis and increased metabolism.
• ❓ Sauna can significantly increase growth hormone release, but subsequent sessions have minimal impact.
• 😪 Timing of sauna and cold exposure can affect sleep, with cold exposure earlier in the day being better for sleep.
• 🥶 Combining sauna and cold exposure can promote metabolism, reduce inflammation, and increase growth hormone release.
• 🥶 Alternating rounds of sauna and cold exposure are as effective as separate blocks.
• 🥶 Sauna temperatures should range between 187 to 212 degrees Fahrenheit, and cold exposure should be uncomfortable but safe.
• 🛌 Sauna before bed may hinder sleep, while cold exposure earlier in the day can help lower body temperature.

Transcript

so i've seen a bunch of research about sauna i've seen a bunch of research about cold exposure contrast therapy which is huge here in austin going from sauna to cold and it seems like 20 and three three rounds is very typical is there something that we're gaining or something that we're losing by doing that cycle rather than doing a block of heat a... Read More

Questions & Answers

Q: Is there a difference between alternating rounds of sauna and cold exposure and doing separate blocks of heat and cold?

There doesn't seem to be any significant difference between the two methods. Research suggests that at least 11 minutes of uncomfortable but safe cold exposure per week is important, whether it's done in alternating rounds or separate blocks.

Q: How hot or cold should the sauna and cold exposure be?

Sauna temperatures generally range between 187 to 212 degrees Fahrenheit, while cold exposure should be cold enough to be uncomfortable but safe. Specific temperature ranges may vary for individuals, but it's important to avoid extremes that could be harmful.

Q: Can sauna or heat exposure before bed affect sleep?

Sauna or heat exposure before bed can increase body temperature, which may hinder sleep. It's better to do cold exposure earlier in the day if sleep is a concern, as it helps lower body temperature.

Q: How can sauna and cold exposure be combined for maximum benefits?

One way to combine sauna and cold exposure is to start with a sauna session for 20 minutes, followed by a 3-minute cold exposure. Then, another sauna session for 10 minutes, followed by another 1-minute cold exposure. Ending with cold exposure can help wake you up.

Summary & Key Takeaways

• Research shows that at least 11 minutes of uncomfortable but safe cold exposure per week is needed to reap the benefits of brown fat thermogenesis and increased metabolism.

• Heat exposure can increase growth hormone release significantly, but subsequent sessions have a minimal effect.

• Timing of sauna and cold exposure can affect sleep and wakefulness, with cold exposure earlier in the day being better for sleep.

• Combining sauna and cold exposure can help increase metabolism, reduce post-exercise inflammation, and promote growth hormone release.