The Optimal Time For Ice Bath & Sauna - Andrew Huberman

[@ChrisWillx]

Watch the full episode now - kzbin.info/www/bejne/aWKnfo2CgMSDhtU

[@thembam0ses273]

Love your work brotha!

[@homecraftsaunas]

Thank you for this great interview

[@phillylarkin.s1930]

I feel like shit after a sauna totally drained . Wonder why

[@matthewscott9376]

Honestly, watch how you use this hot cold stuff. My hormones were out of sink. Because Covid disrupted my peturity gland. It stopped producing certain hormones. As I did cold exposure it made me feel worse. And the hot would make me hot and bothered. If you’re 100% fit and we’ll go for it. But if you feel off for any length of time don’t do this pls. Pls give a warning when encouraging people to do this type of Theropy. Keep up the good work.

[@Bobsonomatic]

The more I learn about being healthy, the more important it is that I become a multimillionaire and retire ASAP. Need to do cardio in the morning, sauna and ice baths throughout the day, lift at night, 5-6 small meals daily, daily meditation and prayer, and a minimum of 8 hours of sleep at night (and upwards of 10-11 is ideal) for mental health and to maximize muscle protein synthesis.

[@Abdced]

Haha! True

[@josephsvoboda4746]

Exactly my thoughts! Because saunas are a casually accessible thing that normal working class people can afford to go to every couple days or even buy for that matter.

[@PatrickStar-gm5mg]

@@josephsvoboda4746 damn I guess I’m lucky my gym has a sauna and a steam room, look for a local XSport because that’s where I go for 10 a month after a 100 down payment.

[@dr.samierasadoonalhassani2669]

Agreed on all ,but 5-6 small meals a day ,now cause Insulin resistance ,study OMD,metabolic flexibility,microbiome,when to eat?frequency of eating? And what to eat ate?.Biology is complex ,we all need to keep learning as all change .

[@dr.samierasadoonalhassani2669]

Dear sir,you do not need to be rich to be healthy.Fresh air,clean water,sun rise and sun set is free for all.Happiness and health is available,just help your self to it.Education is the foundation .God blessings.

[@DrAAAli]

Ideally eat 75 small meals a day, sleep in the snow and wash with coconut husks.

[@dwakim1]

This comment deserves more love!

[@sinistert311]

This is definitely an underrated comment.

[@pizzaiq]

😂😂 this

[@bradmacleanfishing]

😂😂😂

[@adamantiumrage]

😂😂😂😂😂

[@maggalee121]

Thing is, everybody can try to optimalize as much as possible; bottom line is that 10 minutes of sauna 2-5 times a week is still great, and everything above/below is also really good. Find your own balance. It could be working out 2-3 days a week with sauna/cold exposure after. Everything is better than nothing - remember that!

[@marekhiandbye5363]

fax!!!! PREACH BROTHA!!!!!!

[@alkisg362]

I needed this comment, because I can barely last in the sauna for 2 minutes before I freak out, so as I was watching this I started thinking "what's the point of even trying if I can't do it correctly"

[@maggalee121]

@@alkisg362 Feel ya.. I did 20 minutes before, but now I do around 10-15 (depending on the day). Tip: Cool yourself sufficiently down before entering sauna. I usually shower a little hot, then I go as cold as possible for 1-3 minutes, then hit the sauna. You'll be able to sit for much longer periods if you do that, accompanied by breathing and maybe even a sauna-hat to keep the head cooled down.

[@adamzguy]

I would say as long as you’re already in the sauna, stay the extra 10 minutes. I do 21 min x 4 times per week (minimum)

[@jondoc7525]

Wet your hair before you go in . The heat shock won’t get you . Bring water inside . Vacuum sealed bottle for cold . Easy

[@10304KH]

I deal with anxiety. General anxiety started in my 40s. When I do 15 minutes of sauna at 190 degrees , then 30 minutes workout in pool, 10 minutes in whirlpool, 5 minutes in pool, I feel totally relaxed and set myself up for success all day long.

[@risecopeman5409]

Sadly, chlorine and other chemicals are well absorbed through the skin and they make you "relaxed" because your liver is doing exhausting work. Try doing similar work in a natural or purified water area.

[@thatguy1729]

​@@risecopeman5409 You apparently absorb 60% of the chlorine that comes in contact with your body.

[@kaufmanat1]

​@@risecopeman5409yea this isnt true at all. this is utter nonsense. chlorine certainly isnt good. but its not taxing the liver. this is completely made up.

[@PumaTomten]

In Scandinavia and Finland we hit wood fired sauna of 80-200kg stones around 70-90 Celsius for 20-120minutes several times/week goin out in snow, cold water o just cold shower a few times when the sauna gets too warm.

[@GOATMENTATOR]

same in Latvia but in my experience our sauna is cooler (like 60-70 C) but very moist - we throw water on stones all the time.

[@Pepeekeo808]

Your summer temperatures can get quite warm; do people still go to the sauna from May through September?

[@PumaTomten]

@@Pepeekeo808 During the summers the humidity is increased in the saunas and yes people do sauna regularly all year around.

[@m42785]

This was fun to listen as a Finn. Sauna should be relaxing, healing the body and mind. You don't count minutes or circles, you do what feels right. Your body will tell.

[@walterscott2286]

Amen!! Thanks for posting. You make perfect sense! Especially since every body and personality is different. Your experienced comment is so wise....👍

[@Philipp_-cp2xw]

Workouts are stressing the body so I love doing Sauna afterwards to relax, doing it at 9 pm and then going to sleep is freaking awesome.

[@unknownentity8256]

Ice bath in the morning, into a 5KM run, perfect start. Evening workout / gym / BJJ / climbing into sauna doesn't get much better than that for me.

[@TwentyEight80s]

Tbh I feel u but the sauna is stressing on the body as well. That’s why they recommend doing it before lifting weights in order to avoid stunting recovery by doing it after lifting

[@gimmedatazz1554]

Do you go to work

[@daveyboy_]

Sleeping after a sauna is nice

[@Evolve1976]

@@unknownentity8256 why do you have to tell people you do bjj. I do bjj but don’t brag about it

[@jbulletc]

I save time by combining the heat from the sauna with the cold from the ice baths. I do so by spending the majority of my day in a sort of medium temperature. It's great. I call it hot/cool or "Hool".

[@MovementTrainingCo]

Epic biohack 🤣

[@ethand7385]

Lolololol

[@craigdavey2256]

I sauna daily 20 mins infrared at 60 degrees. After which I cold plunge at .5 to 1 degree for 8 to 10 mins. At 60 I feel alive and stronger than ever. Cold plunging daily for 12 months before perhaps a couple of times a week. Sauna is new, a month and loving this transition.

[@rampage3337]

you should try real sauna sesh. nothing wakes you up more than staying in a room that has a temperature over the boiling point of water and then jumping in the cold cold water

[@mikasd9]

That sauna temp is extremely low

[@whatjawsh4744]

@@mikasd9talking C not F

[@nicknelson634]

Sauna temperature is low, but if you feel great at the end of the day, keep doing it!

[@Andrewwashere1987]

Awesome talk loved it lol. I'm getting a 100 gallon rubbermaid tank. Using plastic salad bowls to freeze and a pull up and dip station. Once a week work out upper body and abdominal and have the ice bath ready for a 5 minute dip. Followed by a warm shower for 5 minutes, and go back out for another 5 minute dip and NO work out for 7 days. Body must heal.

[@TaranakiGreenfields]

Super interesting. I could listen to that dude for hours. Easy to follow easy to understand. Loved it

[@johnathanprice8255]

He has hours and hours of material so there ya go. Not saying I'm sick of Joe Rogan but it's nice to have someone else to listen to as well ain't it

[@GregorsOutdoors]

You may or may not have time to look at my reply- but I do appreciate your info in your video albeit a year too late. I'm a former endurance athlete who never used the sauna or cold plunge (per se) but I did cold water endurance swimming. At 59 I've let myself get heavier than I've ever been in my life. I've started doing the sauna for 20-23 mins 3X per week and cold plunging 3X right after sauna for 2 mins. My sauna is wood-fed and I am achieving temps between 160 and 175F and using water over lava rocks for steam. My heart rate fluctuates between 135 to 140 in the sauna and will drop to as low as 54 bpm while in the cold tub. My work has me leaving my home at 5:30AM so I've never considered doing the cold plunge in the morning. I've always done my saunas and cold plunges after work in the evening. I am having trouble sleeping but I generally feel great afterwards. Should I modify what I'm doing or just take the anything is better than nothing approach? I'm currently doing no workouts in conjunction with any of this. Thanks and Happy New Year!

[@antonkomulainen8125]

Its crazy to read these comments as finnish person when literally everybody has a sauna, your parents, all your neighbors + maybe you have second cottage sauna somewhere, even small studio apartments have saunas and there is public sauna in most condos. Its so ingrained to just casually sauna for any reason any time whatsoever, never really though about it being that healthy or anything, just relaxing physically and mentally(underlooked aspect of it imo).

[@chuchaftw]

Excuse my ignorance but how often do people do it? Huberman mentioned that too much sauna/hot showers can cause low sperm counts. Is that something that is heard of in Finland?

[@antonkomulainen8125]

@@chuchaftw It depends a lot on the person, I think the average person if they have a sauna they'll use it 1-5 times per week. If you work outside in the cold like I have you might do it every single day. Friday/Saturday sauna is also a stable in many households. I dont have knowledge about the sperm counts but I'm not worried about it. If my balls cant handle 15min in a sauna I dont wanna reproduce :D

[@barrylyons8102]

@@antonkomulainen8125how much does a sauna in your house cost

[@maniac612]

@@chuchaftw I don't think you've been around Finnish men a lot, if it weren't for the sauna they would dominate the Earth, the fact that God made them obsessed in saunas is his way to keep them in check for the rest of us :D

[@lisahansen6014]

And I’m sure it’s social as well! You are very fortunate!

[@pipersmitty87]

He touched on hydration, if you are doing low carb especially, you NEED to supplement hydration and electrolytes even if you are doing cold immersion only. or even keto only

[@alfredosaucn]

I’ve been doing ice baths, Got blood work done and doctor thought I was on Roids do to my ng/dl of 950 😂 God is good sauna and ice baths is too ☝🏽

[@MetamorfixDarksorrow]

I’ve been going to sauna since my birth, and still in the age of 27 I use the sauna about 2-3 hours a week, since we have saunas in rental flat apartments in Finland. Here, you might not have your own sauna in your apartment, but every apartment complex has at least one, which u can use. I get two free 1 hour saunas per week for free, and so do my neighbours. I’m so glad ”saunominen” is a big Finnish thing. And my metabolism has always been great, my blood circulation is great and my skin is in awesome condition. Sauna is a spiritual place for us. You can calm down, think nothing and just let the heat and steam calm your mind and relax your muscles. I love it❤

[@IDvniel]

Mitä höpäjät. Mitä henkistä näät saunomisessa? Find god

[@sirhoopalot1125]

You only need it for a hour a week at least 57 mins, a week

[@HH-hb9uy]

When i did ice bath and sauna, i would start with a fast dip in cold water, then 10-15minutes in sauna, then back into the cold and stay as long as possible and then back to the sauna, i would do this 2-3 times back and forth.

[@elliotjames5172]

Where was that, SWEDEN!?

[@CilbraxGaming]

Idk who needs to see this. but i use reusable ice blocks for my bathtub to get the cold water immersion. for those of you who dont feel like using bags of ice all the time. i found it works great. be sure to figure out how many you need, my 2 person jacuzzi tub needs at least 5 big blocks haha.

[@lisamitchell3116]

Great idea! Thank you

[@Meat226]

I use a case of Costco bottled water.

[@ocvegasproperty]

I used two gallon frozen jugs and just refreshed them.

[@ethanoptimized]

I’ve been keen on morning workouts that end with a 10 min sauna and a cold shower when I get home. As long as I hydrate enough it’s a fun routine

[@ethanoptimized]

@@RedRumble14 To be honest I didn't think it could until Andrew said in this video that it effects hypertrophy? Personally I don't get super technical with gym and I doubt a 10 minute sauna once a day is gonna be detrimental to gains as long as we keep hydrated.

[@jlwong92]

@@RedRumble14 cold right after training does stop hypertrophy gains.

[@stoic_fathers]

@@jlwong92 correct. Need a bit of inflammation for hypertrophy

[@johnreidy2804]

He said 10 min is not enough you need 20!

[@johnreidy2804]

@@RedRumble14 A Sauna after lifting helps gains Cold after lifting hurts gains

[@TheGreatLeslie]

I climb trees all day at work then after i do 20 mins sauna and 5 mins cold shower x2 then a long swim. the feeling after the first cold shower gives me insane euphoria. i dont know about all the science involved in it i just know it makes me feel real good

[@freerangejames6656]

When I worked as a Dog Musher in Arctic Norway the temperatures sometimes went as low as -30C. I got used to the cold so we felt warm until it went below -20. After a full season I was just wearing a T-shirt in -5. I would also use the sauna about 3 times a week. I've not been as fit or healthy since I left Norway. The Beer was fecking expensive so we didn't drink much either which would have improved my health also.

[@rowanwicks8147]

What do you do as a dog musher?

[@rowanwicks8147]

@@moderncombatculture My lungs taste the air of time blown past falling sand

[@rowanwicks8147]

@@moderncombatculture For they shall suckle the abundance of the seas, and the treasure is hid in the sand

[@freerangejames6656]

@@rowanwicks8147 Pick up a load of shit, feed the dogs and take out teams of 8 dogs with tourists to see the Northern Lights.

[@iand2678]

@@freerangejames6656 2 fish and chips and mushy dogs please. yeah salt and vinegar on the chips and a large portion of load of shit.. nice one! thanks!

[@mescudic]

I almost passed out in the Sauna yesterday, went in dehydrated learned my lesson .

[@Ingeb91]

Don't go in dehydrated in the ice bath either. The body is shit at dealing with either when it doesn't have enough water. Hypothermia sets in much faster if you're not hydrated.

[@mountainlife2411]

I've done that before.

[@leelunk8235]

IT WASNT THE YOU WERE DEHYDRATED..YOURE LACKING TO FEED YOURSELF PROPERLY..I DONT EVEN DRINK WATER WHEN I LIFT AND IM SUPER INTENSE..THEN I HIT SAUNA WITH JUST A FEW SIPS OF WATER..FOR 15 MINS IN SUPER HOT SAUNA..I DONT PASS OUT..WHY CUS MY BODY IS PROPERLY NOURISHED

[@unknownentity8256]

Generally speaking stay hydrated people! Water is god.

[@rampage3337]

that's why you drink beer during sauna seshions

[@krisfox1356]

As the leading expert on sauna use in Australia, the continuous increase of people using ice bath/sauna therapy is great to see. It is important to mention that everyone using this particular process will indeed be at different stages or levels of tolerance for hot to cold or cold to hot sessions. The information coming from people's experiences on this topic is very interesting to read.

[@brianwilson6564]

What about sperm health in men? Everything I read says saunas are terrible for male fertility.

[@krisfox1356]

@@brianwilson6564 there are pro's and cons with almost everything and unfortunately sperm health in men does suffer with excessive sauna use.

[@mortenreinwaldthjort4437]

@@brianwilson6564 it's shortly mentioned in the video near the end. I was curius about it too

[@jeffk464]

Sauna is great to warm up your muscles before working out. Ice bath, no thank you.

[@krisfox1356]

@@jeffk464 I'll be honest I can't stand the ice bath plunge but I force myself to do it anyway, mainly because of the health benifits it gives combined with a sauna session. As far as the sauna being before a workout, if it works for you then go with it. I am lucky enough to be in a position where I could build my own woodfired sauna and I now train inside of it only. I will be making videos of my workouts available via KZbin in the upcoming months.

[@ryang7513]

I workout 3x a week and on the off days I do sauna for 20min followed with cold shower

[@JasonChannelOne]

Dude that studio setup is bonkers! 🚀

[@JohannesGrimm-d7l]

Its not real. Its on the computer

[@Pepeekeo808]

Just getting started with this "Cold Therapy" idea. I began over 2 months ago only taking cold showers (no hot water mixed in at all), but I did begin at the beginning of summer, so I'll see how deep into the Fall (Winter?)I can take it.

[@lisahansen6014]

I have my ice bath out in the snow. It’s amazing!

[@JH-rc3xg]

0:30 *11 minutes cold exposure per week 57 minutes sauna exposure per week* (Both minimum times) I could not understand at first because of the other dude talking.

[@SamsaraRevolves]

Similar to using heart rate or effort to moderate running on a polarized training plan, we need metrics to track and optimal ranges for getting the biggest bang for buck out of sauna and cold exposure.

[@vplan]

I do icebath every day at 0-2C 4-7min and love it. I converted freezer. Unfortunately infrared sauna is not hot enough for me. I do 30 min 3 times a week at 140F

[@raffertybradford8286]

Do you mean 0-2 C?

[@vplan]

@@raffertybradford8286 Yes :) - corrected

[@jeffturner7817]

You can do the same thing I 60 degree water. You don’t need the water to be 30-40 degrees. You can fill tub up with only cold water and do the same

[@Marilynschannel]

I just came back from a cruise--Carnival Mardi Gras. I have been cruising for years, and never once used the thermal suites. This time I did. I am so sorry that i did not do it before. They had the biggest thermal suite i have seen on a cruise. Two steam saunas (0ne called the aroma room, it was still steam just less) , the salt room and the dry sauna.The plan i used was rotation 15 min on each. One of the steam rooms was really challenging. I did on about three rotation a total of almost 4 hours. They also had a nice pool and warm stone chairs, i also spent some time on this section before starting a rotation. When i got off the cruise, my skin felt like baby skin. I sleep well. If i ate too much at night with all the salt in the food , the next day it would be taken care off by the saunas. Really cool! now i am looking for a portable steam sauna for my home use

[@scoutsout_aroundtheworld1015]

It’s a staple for me almost every night! Cold bath and sauna in the evening! It feels amazing…i have to purposely takes days off although I’d rather not

[@tomdillerz3455]

I just lifts weight for 30 to 40 mins and hit the sauna after for 20 minutes and feel fucking great. And everyone seems so be getting colds and I haven’t ! Plus I eat good organic steaks and potatoes and fruits.

[@Philipp_-cp2xw]

Those people which get colds after sauna generally have a weak immune system, they should do Sauna more often to build their immune power up.

[@DAMIAN_SVHETS]

If I take a contrast shower in the morning, I get sleepy and not productive, what is this about?

[@TheSpecialJ11]

It's probably because it's a great stressor in the morning and your body just wants to chill after that intense stimulus. Think about how you feel after a difficult run. I understand why health and fitness podcasters recommend contrast showers, but this sort of stimulus has to be within your body's tolerance, or else it'll treat that stress on your autonomic nervous system as a great reason to enter rest and digest afterwards. I'd start gentle and ramp it up as your body tolerates it more. I used to be able to do hard morning runs and still get on with my day. After some life stress and a rough viral infection, that amount of exertion in the morning makes me lethargic the rest of the day, so I only train hard when I'm done with my other responsibilities. If I workout in the morning, I keep it light enough that I don't need to take a nap later because my system is already too worn out.

[@doca8792]

Huberman is legit.

[@lisahansen6014]

I love my ice bath outside early mornings when sun is riding- best on a snowy day!

[@michaelb7864]

I’ve trained with some of the best athletes over my life and consider myself incredibly knowledgeable, and very well rounded. I don’t know anyone who can do 4 rounds of 30 min saunas and NOT get severely sick with heat exhaustion/heat stroke. Honestly I love this guy and most of stuff he says is on point. I know it wasn’t his advice he was sighting a study but that sounds incredibly dangerous not just a little but beyond dangerous

[@ccon8]

Have you been in a sauna for at least 30 minutes before?

[@michaelb7864]

@@ccon8 yeah I have and could not imagine doing 4 rounds of that. Cesar that’s 2 total hours in the sauna I don’t care how you spin it. It will make most people sick

[@ccon8]

@@michaelb7864 I’ve been in a sauna for 60 minutes no rest. It’s not easy and I don’t know how an extra hour will make me feel. What I do know from years of sauna usage is that being hydrated before, during, and after is important so you you don’t get dehydrated. With that being said, I normally do 30 minutes in the sauna max 4-5 times a week. I have not done cold plunge or showers, however.

[@michaelb7864]

@@ccon8 60min in a sauna is an incredibly long time and most doctors would say very dangerous but good for you. Again we are talking about a recommendation in the video of 2x as long as your longest sauna ever. Just think about that number it’s insane 2 hours in a hot sauna

[@texas0218]

I agree completely assuming by sick you mean possible heat stroke/nausea/passing out. I’ve been in the sauna regularly for well over a decade. I just got out of the sauna and came back to this video just to see the comments. This is a very irresponsible protocol to propose. I outlast 99 percent of the people I see in the sauna and I’ve tried to hit 30 min back to back and have still yet to do it. I can get 30 and maybe 18 on a good day. I don’t think there’s many people in the world that can safely do 4 rds of 30 at 210. Someone is going to try this and have a heat stroke. I love Andrews content but this is too much and shouldn’t be attempted by anyone that is not very experienced with sauna. And to the guy on here that said he does an hour without a break, I’d be very skeptical unless it was at 175 or lower.

[@larryweinberg1191]

higher sauna temperatures take time to get used to. One may be able to handle higher temperatures but one must ask what one wants out of sauna experience. For me I need to unwind from hard work. Stretching in sauna between 140-160 is perfect to defy gravity and get what amounts to a free deep tissue message. Then once the body kinks are worked out I can crank up temperature and end with loylo. Saunaing does not need to be a pissing contest to see who can handle the hottest temperature. It is about tuning up the mind and body in more ways than are describable.

[@daisymayla]

I do cold plunge 15 mins a day . Alll the cellulite on the back of my legs is gone . It's been 3 weeks 🩵🧊

[@SamarthSharmaiitbhu]

Whoa, this is kinda freakin' me out right now! So I was chattin' with this health ai thinga called August about cold exposure, cause I heard it's good for metabolism and wanted to know if it was like, real. And man, August went all out on how this whole thing works, how brown fat is activated, benefits and everything! Even mentioned that diving reflex stuff and the whole "it's not about specific temperature, but how cold it feels." I mean, exactly what's in this video! Isn't it insane? I feel like ai is everywhere these days, kinda scary but wicked cool at the same time! Big thanks to Chris and Prof Huberman for this video. You guys are changing lives with this stuff! Thank you! 🙌

[@OJ-xu8ik]

In Scandinavia we throw a ton of water mixed with birch extract on to the rocks during the session and then swing a bundle of birch branches in the air to move the steam around, which makes the sauna very hot (I always say "If it's not slightly uncomfortable then it's not done right"). When doing so, it is only possible to stay within for 15 to max 20min. So I suppose that the 30min rules that Huberman recommends is in a sauna on a steady temperature? Besides this I am curious on the difference of effectiveness between traditional sauna versus the steam bath?

[@suredec1]

In what country do you live in?

[@bredeabrahamsen]

We don't do that in Norway as far as I know.

[@aasiaasi]

Yup. Sounded like a normal friday for me. From Finland

[@OJ-xu8ik]

@@suredec1 Danish/Finnish

[@OJ-xu8ik]

@@aasiaasi Same!

[@Maikigai]

Definitely one of the my favorite interviews. Top 3 for sure.

[@fitinvestor]

I began deliberate cold exposure back in few month back and I am seeing huge improvements in my overall health. Also my Morning Allergies got vanished.

[@r.ssumedh7626]

Is no one going to talk about Rogan's face in the thumbnail??

[@liveyourbestlifeguide]

The heat recommendation is for Finnish sauna, infrared sauna can't get this hot and doesn't need to as it would be totally unbearable. My IR Sauna gets up to 153°F and I can barely stand to stay in it for 45 min before the cold tub.

[@CollinsHD]

Sauna til failure into a cold shower blast for a couple min. Don’t need to look at linear timings.

[@playback_siberia]

Funny about russians in a banya)) You actually look like Sergey Badyk - russian trainer. Banya is actually great! I started visiting banya after workout - for 15 minutes + cold shower in between sessions and it actually makes me feel happier. And I agree it's better have a cold shower after banye - so that you come out feeling fresh. Siberia, Krasnoyarsk

[@ChadEverettHarris]

I use my cold plunge everyone morning the second I wake up. I spend about 25-30 mins at 45-48F degrees; I found that temperature is best for me. I started at 39f, and it was just miserable and could only manage 13 minutes. I love it, and It helps me with hyper focus.

[@BryWMac]

what do you use?

[@ChadEverettHarris]

@@BryWMac I’ve got the cold plunge xl

[@RyanABC123]

If this is true, which I question, that’s amazing you can do 25 minutes at 45 degrees.

[@ChadEverettHarris]

@@RyanABC123 I understand why you would question it. It takes mind control and requires absolute determination. It sucks at times, and there are moments when you want to jump out. When it's cold outside in Texas, it sucks even more. I come from a place where everything is temporary, and I like to start my day off with something hard. It makes everything else easy. So, If you ever find yourself driving across Texas, track me down, and we can suffer in the cold plunge. Yeah - I can actually do it.

[@RyanABC123]

@@ChadEverettHarris I understand the generic mindset, do something hard each day, BS. I also listen to Rogan, and I do ice baths. That’s a long F’in time to sit in cold water. And according to Huberman in this clip it is way longer than needed and maybe recommended. Not sure I want to give a strange in the internet kudos for enduring the cold but I’m considering it.

[@enzomaso506]

You are amazing! Thank you so much for your help!!! Love xx peter

[@schleef]

Cold plunge about 30 mins before bed at 55 degrees for 5-10 mins makes a huge difference in my heart rate, HRV and deep sleep.

[@2011hwalker]

Not exactly cold my friend, 55 is pretty luke warm....

[@weStayModest]

@@2011hwalker lol 55° water is still cold

[@strafeeto]

@@weStayModest haha I keep my room at 60°

[@paulnovak833]

55 degrees😂. Bro calling it a cold plunge!

[@GOATMENTATOR]

here in north europe most people have sauna in their house and during sauna breaks we jump in the ice hole - young and old. unfortunately it is very common to also drink alcohol during this ritual but atleast it's fun :D

[@jaycavanagh]

For cold exposures i usually aim for around 8 degree Celsius for around 10 mins, if your starting out trying 12 degree Celsius and only half your body. Also try jumping in with your gym gear on, socks and all!! The idea is to get you adjusted and not put off, cold exposure has been great for me and many others. So leave the ego at the door and ease your way into it. Breath through it, I know you can do it! 🙏

[@ci4396]

I feel like it’s easier with clothes on. Can clearly tell a difference between wearing swimming shorts und naked. Especially tight clothing seems to give some sort of protection from icebaths

[@jaycavanagh]

@@ci4396 Exactly! With the idea of building up that mental and physical resilience. Instead putting of people. Stay in the water longer enough and you'll feel the cold soon enough 😌

[@MattGarcyaDC]

Where are you doing this

[@phillylarkin.s1930]

Some people struggle to warm back up after cold exposure .. 🥶. Everyone is different

[@fabouwes9240]

Some people do only x2 30min and get the same growth hormone effects

[@kelly889]

This was great info Andrew. I may have missed you saying but with the sauna part is an IR sauna ok as I have no access to a steam sauna. If so is the temp in them suitable for the effect?

[@Jesus.christ91]

The maximum time for an ice bath is 20 minutes. More than that might cause frostbite. After 20 minutes, the blood vessels constrict and the body experiences decreased circulation

[@Drew-nu3yi]

This is so funny how it’s new for so many people. Russian people have been doing this for centuries. Go to a local Russian spa best experience.

[@suredec1]

Would you have any recommendations where to go in st petersburg if I want to experience an authentic russian sauna/spa?

[@jordansage9655]

5:30 That's an awesome routine...

[@emieloss7229]

Sounds like a lot of work/time to minmax. I'll just stick to cold showers in the morning! Great clip nonetheless

[@lisahansen6014]

I think you just do what you can. Two hours on that routine is a long time!

[@armandomorales1706]

Keto coffee in the morning and a 5 mile walk with OMAD is ideal for me right now.

[@ecuatoriano33]

1:20 187-212 degrees Fahrenheit seems to be a bit high. Just double checking, are those temperatures right?

[@jeremy05sti]

I was thinking the same thing - I do 60 min at 160 and I am toasted after that - I can’t think of 30-50 degrees hotter!!!!

[@anagrammi]

People in USA don’t know that russian sauna isn’t a real sauna. Just a fake copy of the original Finnish sauna that was invented in Finland and spread as a copy to Russia. Real sauna has “kiuas” a stove with stones that you throw water aka “löyly” on. Usually you heat the sauna to 80 celsius 190-200 fahrenheit and when you throw löyly you get steam and temperature goes up to 120c or 250 fahrenheit. You get about 5min of extra heat from this. You do this usually for 15min and then go for a swim. In winter we go to frozen lake (country of 1000 lakes) this hole in the ice is called avanto. In Finland we have more saunas than people.

[@ItsNotShakespeare]

Man I can't align jumping into an ice hole after a sauna like that. What's the death rate from this? Like 20 to 30 percent

[@anagrammi]

@@ItsNotShakespeare more like 100% after that you are REBORN suomi sisu perkele

[@kellegyheadshot]

Sounds like a sure recipe for heart attacks lol

[@devmehta4144]

why would y’all think this hurts you? It literally heals you. Try it. And to OP, the reason we think of Russian baths is bc thats where most people in US have public access to this..

[@Su-kh4kt]

I want go finland

[@pedrojrgarcia1979]

The heat protocol is amazing.

[@Keystone98]

Thanks! As a fighter and athlete this really adds value to my life quality

[@johnreidy2804]

Where are you going with your fighting? Most fighters end up broke, battered and depressed. I do wish you luck but....

[@Keystone98]

@@johnreidy2804 Good Question ! nearly everything has a "but " at the end , does that make it unworthy of pursuit? My aim is to inspire and influence you in any pursuit and when the "buts" roll in , you can conquer your doubts and keep step stepping.

[@johnreidy2804]

@@Keystone98 Most fail in the fight game because they have an unrealistic view of their own abilities. They also over commit and cannot back down as they feel like a failure. My advice to you so you don't wind up like 99% of all who try what you are trying is to be realistic. And if you lose a fight understand why you lost. And if you lose another and another..STOP! Good Luck!

[@hava1715]

@@Keystone98 Bro don’t listen to anyone else, keep going if you believe you can

[@joshhowe3477]

@@johnreidy2804 Lmao how many fights have you had mate?

[@philcooke87]

I want to do it for anxiety and depression as i have heard good things

[@ericthedesigner]

I do 118 sauna for 20 minutes then hit 36 degree water for 5 minutes! I do this twice, total of 1.5 hours. It changes my life every time. If I just do cold I can do cold water for 15 minutes as long as I can actually swim.

[@KossolaxtheForesworn]

118 is the perfect temp for good sweat too.

[@rampage3337]

hmm don't make sense. one of those numbers have to be wrong or do you mean you take a 118celcius sauna sesh and then go in a 36celcius shower? or do you mean fehrenheit which still don't make sense as 118f is to cold of a temperature for sauna

[@ClassicCarCustodians]

Doing this already. Great result.

[@LewisMcLeod1]

In these examples, does anyone know if it matters if you use a steam room instead of a sauna? I always find that the steam room is hotter/more uncomfortable than a sauna

[@hannesnieminen7404]

Usually steam rooms are not as hot as saunas at least in Scandinavia, but as long as it’s the temp as the guy suggested I think it works

[@jamesconnorcrosby1159]

I think it’s more about the stress response like Dr. Huberman stated, so if it stresses you more then a standard dry sauna, I don’t see why a steam room or wet sauna wouldn’t have a similar effect.

[@Mastermindyoung14]

He goes over it in his heat/cold episode. Hotter is better. Humid isn't hotter.

[@HPWNorge]

I dont really think there is much studies being done on steam. My guess is it would have the same effect. Since the same stress response do happen. I feel the same from both sauna and steam.

[@juliacrossen1438]

Steam rooms are usually not using filtered water so breathing in the vapor of the chemicals in the water is not good.

[@jonahkestyoga]

hey that's me in the cover art :)

[@Cyborgsir]

10min taking a hot shower and gradually decrease the temperature until it’s uncomfortable for about 2-3min after your morning workout. That’s all I need 🤪

[@christiangruhler6929]

I have an infrared sauna that gets up to like 125 drgrees, if recommendation is 57 minutes per week at 187-212 degrees, should I do twice as long in infered sauna at 125 degrees to get same benefits? Thx

[@yamani3882]

Really wanted him to mention if doing an ice bath every day will diminish the 250% dopamine benefit we get. Also, I really wanted him to talk about why some people feel tired right after an ice bath instead of being fully energized.

[@emdieselify]

Im alive after cold bath. More energy..never tired

[@yamani3882]

@@emdieselify Do you feel alive as well after a cup of coffee? I personally crash immediately after both. Never understood how people feel the effects of coffee as well.

[@emdieselify]

@@yamani3882 i feel hyper

[@yamani3882]

@@emdieselify Most people around me that respond good to icebath also feel a similar effect after a cup of coffee. Something to add, I have chronic fatigue so maybe my body gets super challenged after an icebath compared to a healthy individual.

[@willswartz7495]

@@yamani3882 I've had a similar experience. I also deal with alot of fatigue. I can go straight back to sleep after just waking up in the morning if I take a cold shower. Nighttime might be your best bet especially if it helps you sleep better. Also try your best to experiment with temperature and duration before abandoning it altogether. We're all here just trying to do our best with what we've been dealt. Through trial and error find what works best for you.

[@robsproducts]

Does submersiom in hot water have the same effect as a sauna? I'm always confused about why there is never mention about heat exposure from something like a hot tub. I would assume that it is the accelerated version of a sauna, as well as much more accessible to everyone.

[@dr.samierasadoonalhassani2669]

Recap,per week,11 minutes for cold,57minutes for sauna is the minimal,you could that more.

[@davidhowes8512]

What is the ideal temperature for a steam sauna. The one I am using will run around 108.

[@albertwesker2050]

Question, why do I sleep like a baby if I do my ice bath before bed though? I don’t sleep as well without one and it’s best for me right before bed. Anyone else experience this?

[@neilrowe119]

Yes me

[@gqqggq7127]

Maybe you are very active or hot during the day, or have lots of stress and it takes your mind off it

[@kaicanyonellis]

7:25 "The most Russian thing you can say is nothing." 😂😂

[@KenjiSummers]

57 minutes 🥵 11 minutes 🥶 / week

[@marttyd]

Thanks. I missed what 57 minutes was about. I assumed it was sauna. Transcript says “size”.

[@rohan4872]

I’m sorry English is my second language and I’m learning on comprehensions. Can someone please provide a summary of what the routine is depending on whether fat burning or hypertrophy?

[@Fjerid]

I weight lift 3 times a week, do cardio in between. What do you guys recommend for better recovery: sauna use after weights or on rest days after cardio?

[@rileysark]

sauna everyday 🇫🇮

[@unknownentity8256]

Yes you can never be too much in the sauna. But if you don't enjoy it yet, then I recommend after workouts, or on rest days both even better.

[@angelquizhpe2473]

Sauna everyday if possible!

[@akaemzett]

I was researching this very question, I am doing a similar plan. What I learned is that sauna helps with the recovery process post workout, which means that it will reduce inflammation, muscle soreness and damage, which might slightly reduce hypertrophy when done after weight workouts. Also, there has been a study with cyclists that showed that sauna after intense cycling workouts increases cardio metrics against a control group. So two reasons to do sauna on the cardio days. I personally do sauna after my two interval running sessions, (VO2 Max and Lactate tolerance training), which are both brutal and last about one hour incl. warmup. I recover more quickly with sauna to get back to the weights the next day.

[@lightwalkstudio9044]

Agreed like hard excerise

[@japevaa]

I`ll go to sauna 7-8 times a week and staying in cold bath everyday 2-4 minutes. Greeting from Finland, where you can find the world best saunas!

[@AL-qd6lb]

Does walking your dog outside every day in the Canadian winter count enough for cold exposure? Lol it better

[@joshuaeisenberger4975]

watch the video again, he explained it. propably not

[@stu8538]

Is there a protocol to use cold therapy without interference with resistance training adaptations

[@rampage3337]

in Estonia and other places where they actually have real saunas hot and cold is just a normal life thing. you go in to the sauna heat it up and throw water to get it so hot that you have to take micro breaths or you will literally burn your lungs. you just keep on throwing water and then enduring the heat until you reach a round where you throw on water and your body can no longer take the heat and then you run out and jump in a lake or pond. during winter people will either do snow angles or cut a hole in the lake and jump in. i have ben doing hot and cold sins like 2years old. obviously not staying in the sauna for that long before going out but i always stayed as long as i could and then out in the snow or in the pond with my uncle.

[@ashs_Abyss]

I ice bath an hour or so before bed after wake Boarding and I've found my recovery and sleep seams to be a much higher quality now. I have heard that it could be to do with my own personal norepinephrine levels and it staying activated for up to 48 hours and I've also heard another lady tell me she cured her insomnia through a cryotherapy chamber because she believes it lowered her cortisol levels witch she believed was the reason for not being able to sleep but again all antidotes but there's benefit here to be have it's just about figuring it out for you

[@h3ll0gudbye]

I can fall asleep in the sauna, typically set to 80 degrees, but I have to time myself or I'll be in there for ages. The plunge pool however...I tried it today for the first time and I managed to get one foot in for half a second, lmao. Maybe tomorrow I will get both feet.

[@mizark2029]

80 degrees!? Be careful!

[@h3ll0gudbye]

@@mizark2029 I should have mentioned, we use celcius if that makes a difference.

[@hoochill]

you have to be rich go to saunas regularly

[@AP-qu2li]

Yeah this strikes me as some rich people shit

[@adamkhali9763]

Most gyms have saunas?

[@AmorrSummerstorm]

Most houses and apartments in my country have saunas

[@JMARTIN950]

You can just build a Sauna

[@williambrown3844]

I pay $15 a month for my gyms sauna.

[@0rnery0verwatch]

Who has time to adhere to these fitness schedules? I truly appreciate all the research and information emerging on these topics... but can we center this advice around the vast majority of people who have to work for a living?

[@marcelstaiger9100]

what does "uncomfortable but safe" cold exposure mean? like 15C / 10C / 4C / 0C - outside? in a freezer? in a bathtub with water?

[@ColdPlungeSinging]

Try singing during cold plunging - great breathwork.

[@lisahansen6014]

Awesome idea! Takes your mind off of holding breath. I’m sure my neighbors would love to hear my voice outside early mornings! 😂

[@Vannata2023]

That guy getting the interview is full of great human knowledge! Whoo😮

[@FireDrillNinja]

If using a hot bath instead of a sauna, what temperature should the water be?

[@CH-fb8ze]

I love going to Korean Spas for hours. They also have food. Ever try those?

[@WeltyAndrew]

What is his watch here? Love it!

[@MrKyly]

ok, we do sauna and ice bath at the sea for like 4-8 hours here at Finland. I am alive, atleast im trying to write this after all the vodka, hope to see you tomorrow, if not, see you at silver chord chedding.

[@MrTom1468]

Ice bath is like cool sculpting taken to another level

[@williamskify]

What about spa versus sauna? I have a spa and a pool with water in low to mid 60’s. I get significant energy / mental alertness from 5-10 minutes in pool. Thanks for feedback!

[@batchelerjr]

What about just working outdoors. Do those guys need to cold plunge

[@jdswenson]

What about an ice bath/cold plunge in a non-fasted state. Like if I were to do it at night after dinner. Will I still get the same benefits?

[@ladym7852]

I ain’t got time for that! 🤦🏽‍♀️ Cold minute showers it is! Lol Thx for the info!