Summary
Dr. Andrew Huberman explains the science behind deliberate cold exposure, including the mechanisms of cold shock proteins, dopamine release, and metabolic effects. He covers practical protocols for cold showers, ice baths, and cold plunges.
Key Points
- Cold exposure increases dopamine by 200-300% for several hours
- End on cold (not warm) to maximize benefits
- 11 minutes total per week is the research-backed minimum
- Water temperature of 50-60°F (10-15°C) is effective
- Mental resilience benefits come from the discomfort itself
- Cold before exercise may blunt hypertrophy adaptations