This Is The Optimal Time For Cold Plunge & Sauna - Andrew Huberman
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- เผยแพร่เมื่อ 16 ส.ค. 2022
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Dr Andrew Huberman explains how to do sauna and ice bath exposure. How does Andrew Huberman say that can you use cold exposure and heat exposure for longevity? How long should you spend in the sauna? How long should you spend in the ice bath?
#andrewhuberman #sauna #coldexposure
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Love your work brotha!
Thank you for this great interview
I feel like shit after a sauna totally drained . Wonder why
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.
Haha! True
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.
@@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.
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 .
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.
Ideally eat 75 small meals a day, sleep in the snow and wash with coconut husks.
This comment deserves more love!
This is definitely an underrated comment.
😂😂 this
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!
fax!!!! PREACH BROTHA!!!!!!
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"
@@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.
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)
Wet your hair before you go in . The heat shock won’t get you . Bring water inside . Vacuum sealed bottle for cold . Easy
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.
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.
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
Do you go to work
Sleeping after a sauna is nice
@@unknownentity8256 why do you have to tell people you do bjj. I do bjj but don’t brag about it
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.
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.
@@risecopeman5409 You apparently absorb 60% of the chlorine that comes in contact with your body.
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".
Epic biohack 🤣
Lolololol
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
You are amazing! Thank you so much for your help!!! Love xx peter
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.
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.
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.
Great explanation!!!
Doing this already. Great result.
Definitely one of the my favorite interviews. Top 3 for sure.
Good content! Thanks!
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.
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
That sauna temp is extremely low
@@mikasd9talking C not F
Sauna temperature is low, but if you feel great at the end of the day, keep doing it!
The heat protocol is amazing.
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).
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?
@@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
@@antonkomulainen8125how much does a sauna in your house cost
@@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
Thank you so much dude 🙏
i geek out on this stuff - thank you
Super interesting. I could listen to that dude for hours. Easy to follow easy to understand. Loved it
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
Awesome Stuff
Fascinating!
I workout 3x a week and on the off days I do sauna for 20min followed with cold shower
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
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
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
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
@@Jaa_morant 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.
@@Jaa_morant cold right after training does stop hypertrophy gains.
@@jlwong92 correct. Need a bit of inflammation for hypertrophy
He said 10 min is not enough you need 20!
@@Jaa_morant A Sauna after lifting helps gains Cold after lifting hurts gains
We approve, great content!
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.
What do you do as a dog musher?
@@rowanwicks8147 mush dogs
@@cahassassin2222 My lungs taste the air of time blown past falling sand
@@rowanwicks8147 💓
@@cahassassin2222 For they shall suckle the abundance of the seas, and the treasure is hid in the sand
I almost passed out in the Sauna yesterday, went in dehydrated learned my lesson .
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.
I've done that before.
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
Generally speaking stay hydrated people! Water is god.
that's why you drink beer during sauna seshions
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!
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!
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.
Where was that, SWEDEN!?
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.
Great idea! Thank you
I use a case of Costco bottled water.
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 ☝🏽
Dude that studio setup is bonkers! 🚀
Its not real. Its on the computer
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
Do you mean 0-2 C?
@@raffertybradford8286 Yes :) - corrected
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?
Never Give Up❤❤❤
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❤
Mitä höpäjät. Mitä henkistä näät saunomisessa? Find god
You only need it for a hour a week at least 57 mins, a week
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! 🙌
Thanks! As a fighter and athlete this really adds value to my life quality
Where are you going with your fighting? Most fighters end up broke, battered and depressed. I do wish you luck but....
@@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.
@@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!
@@Keystone98 Bro don’t listen to anyone else, keep going if you believe you can
@@johnreidy2804 Lmao how many fights have you had mate?
Huberman is legit.
What is his watch here? Love it!
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
That guy getting the interview is full of great human knowledge! Whoo😮
Could you please link the articles discussed in this video in the description?
Shukriya jannab.
5:30 That's an awesome routine...
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.
What about sperm health in men? Everything I read says saunas are terrible for male fertility.
@@brianwilson6564 there are pro's and cons with almost everything and unfortunately sperm health in men does suffer with excessive sauna use.
@@brianwilson6564 it's shortly mentioned in the video near the end. I was curius about it too
Sauna is great to warm up your muscles before working out. Ice bath, no thank you.
@@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 TH-cam in the upcoming months.
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.
What is your feeling on Infared Saunas compared to the dry heat saunas? Are they more effective and are they safe to use?
I have a sauna, a steam a hot jacuzzi , and an ice bath. I alternate between all, but still haven’t figured out the timings for best results and on what to end.
Hey just wanted to add a quick tip in about the not using a towel but allowing it to evaporate off, the best way is to use a flat edge like a credit card/squeegy, as it doesn't block the pours up either 👌
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
Sounds like a lot of work/time to minmax. I'll just stick to cold showers in the morning! Great clip nonetheless
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
Does it have to be cold/ice water or can you just step outside with very little on if it’s below freezing temperatures? Minus 10 C here today & it would save on well water.
What about a hot spring to warm up vs sauna?
I love going to Korean Spas for hours. They also have food. Ever try those?
What about low temp infrared sauna? Heating from the inside out instead of outside in? I have a full spectrum infrared tent. I’m full on sweating in 15 minutes.
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.
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.
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.
what do you use?
@@BryWMac I’ve got the cold plunge xl
If this is true, which I question, that’s amazing you can do 25 minutes at 45 degrees.
@@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.
@@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.
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
so for the best benefits of the 16 x GH increase should I do it after and intense workout like leg day?
Sauna til failure into a cold shower blast for a couple min. Don’t need to look at linear timings.
Some people do only x2 30min and get the same growth hormone effects
What about infrared saunas? Do they have the same effects?
I found a company called Apex Cool Labs that make a very good affordable palm cooler. I have a set and they’re awesome
I wonder how drinking while the sauna cycle (HGH Cycle) deminishes the returns for the stressors... as liquid is a heat sink... also doing heat adaptation for sports and using passive heat with sauna drinking during the stressor will diminish the effects...
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?
Is there a protocol to use cold therapy without interference with resistance training adaptations
Can you start with cold plunge and still end on cold plunge? Like cold, sauna, cold?
Ice bath is like cool sculpting taken to another level
What about infrared sauna?
Do infared saunas require lower temps?
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?
I don’t understand what he means. Do we use the sauna after the gym and then go ice bath? I heard ice bath after working out doesn’t help with hypertrophy it actually hurts it so I’m confused on what to do there
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?
In what country do you live in?
We don't do that in Norway as far as I know.
Yup. Sounded like a normal friday for me. From Finland
@@suredec1 Danish/Finnish
@@aasiaasi Same!
what does "uncomfortable but safe" cold exposure mean? like 15C / 10C / 4C / 0C - outside? in a freezer? in a bathtub with water?
Is there a benefit of the Sauna over Steam Room?
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
Does it matter if its dry or wet sauna with those effects?
57 minutes. Spurious precision.
I terms of growth hormone increase, for how long this 16x higher concentration is sustain in the body?
If I take a contrast shower in the morning, I get sleepy and not productive, what is this about?
Is a steam room as good as a sauna? In my gym the steam room always feels hotter than the sauna so I go in the steam room as the sauna doesn't seem that hot to me.
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.
I ain’t got time for that! 🤦🏽♀️ Cold minute showers it is! Lol Thx for the info!
If using a hot bath instead of a sauna, what temperature should the water be?
What temp for infrared sauna? It doesnt go to twmp u recommend
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.
4:10 After cold technique
6:44
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?
Can we get Celsius conversions on the display please
I was told by the PT in highschool that roughly 3 minutes is good for the icebath because the blood vessels wont stay optimally constricted for longer. Can confirm or deny?
Everytime I apply this heat & cold therapy method I got a fever that last for a few days. Is it bad or it's just not for everyone?
1:20 187F - 212F ~= 86C - 100C
I Live in Maryland so we have seasons that change but when it’s cold and I walk the dogs I have close to 5 acres in my driveway is about 150 yards of the road and to the back of my yard from the house it’s probably another hundred so when it gets cold walk up and down the driveway for about a half an hour would that help like a ice bath
Only if you walk naked, I guess.