The Sauna & Cold Stack
Contrast therapy — combining deliberate heat and cold for recovery, mood, and metabolic benefits.
Contrast therapy — combining deliberate heat and cold for recovery, mood, and metabolic benefits.
Episodes
Andrew Huberman delivers an in-depth episode on the science and health benefits of deliberate heat exposure, primarily through sauna use. He covers the mechanisms by which heat ...
Andrew Huberman breaks down the neuroscience of how your body senses and responds to heat, from the skin-to-brain circuit that regulates temperature to the key role of the preop...
Andrew Huberman delivers a comprehensive solo episode on the science and practical application of deliberate cold exposure. He covers the neuroscience of how cold impacts the br...
Andrew Huberman interviews Dr. Susanna Soberg, the researcher behind the landmark Cell Reports Medicine study that established minimum thresholds for cold and heat exposure to b...
End on cold to force your body to reheat itself, maximizing metabolic benefit - this is the Soberg Principle. Minimum effective dose: 11 minutes cold and 57 minutes heat per wee...
The 6x10 protocol (6 sets of 10 reps with controlled rest) reliably boosts testosterone through training. Time your cold exposure strategically - it helps recovery but can blunt...
In this AMA episode, Andrew Huberman fields listener questions on cold therapy, skin health, motivation, and learning strategies. He provides detailed guidance on cold water imm...
Rhonda Patrick explores how sauna use mimics many of the benefits of exercise. Covers the cardiovascular, metabolic, and longevity benefits of heat exposure and optimal sauna protocols.
Sauna works like aerobic exercise for your cardiovascular system, with regular use linked to reduced heart disease and all-cause mortality. Learn the specific temperatures, dura...
Dr. Jari Laukkanen presents research on sauna use for cardiovascular health and mortality reduction from the Finnish Kuopio study.
Four micronutrients move the needle most for longevity: sulforaphane (from broccoli sprouts or moringa), omega-3s (target an Omega-3 Index above 8%), vitamin D (linked to all-ca...