The Optimal Time For Ice Bath & Sauna - Andrew Huberman

Summary

The discussion highlights the benefits of contrast therapy (alternating between sauna and cold exposure) and explores research-backed recommendations. Cold exposure should total at least 11 minutes weekly for optimal benefits, such as increased brown fat thermogenesis and dopamine levels. Sauna use, especially in the evening, can boost growth hormone release significantly, with a particular protocol increasing it up to 16-fold. The conversation also touches on methods to maximize cold exposure effects, combining heat and cold, and potential impacts on spermatogenesis. Practical advice for integrating these therapies into daily life is also shared.

Takeaways

• ❄️ Research on sauna and cold exposure contrast therapy is popular, especially in Austin. Typical routines involve alternating between heat and cold, often 20 minutes in the sauna and 3 minutes in cold, repeated for 3 rounds.
• 🧊 The weekly threshold for effective cold exposure is 11 minutes of uncomfortable but safe cold, which boosts brown fat thermogenesis and metabolism.
• 🔥 Sauna heat exposure between 187°F and 212°F is ideal for metabolic and growth hormone benefits, while cold exposure should be uncomfortable but safe.
• 🧠 Cold exposure increases resilience, dopamine, and metabolism. The timing of exposure depends on goals, with morning sessions for wakefulness and evening sessions for relaxation.
• 💤 Heat exposure before bed can aid in sleep due to a post-sauna drop in body temperature, whereas cold exposure tends to increase alertness and should be done earlier in the day for better sleep.
• 🚿 It's important to end contrast therapy sessions with cold exposure to stimulate thermogenesis, which increases metabolism.
• 🏋️ Cold therapy post-exercise reduces inflammation, but may inhibit muscle hypertrophy and strength gains. Growth hormone release from heat is optimized when the sauna is used once a week in 30-minute cycles.
• 💪 Sauna sessions can increase growth hormone by up to 16 times when done in four 30-minute sessions on the same day. However, more frequent sauna use reduces this effect.
• 🌡️ Heat and cold therapy are potent stressors that can boost growth hormone, similar to intense exercise like high-volume weight training.
• ⚠️ Hot baths and saunas reduce sperm viability, so males trying to reproduce should be cautious. Cooling packs can help mitigate this effect.

Q & A

What is the typical protocol for combining sauna and cold exposure?

A common protocol is to spend 20 minutes in the sauna, followed by 3 minutes in cold exposure, and repeat for 3 rounds. Ending on cold is recommended as it helps wake the body up for the day.

What is the weekly threshold for cold exposure based on Susannah Soberg's research?

The research suggests at least 11 minutes of uncomfortable but safe cold exposure per week to increase brown fat thermogenesis and metabolism.

What are the primary benefits of cold exposure?

Cold exposure increases brown fat thermogenesis, metabolism, dopamine levels, and resilience to cold. It also helps wake the body up if done earlier in the day.

Why is it recommended to do cold exposure earlier in the day?

Cold exposure causes the body to heat up afterward, which may interfere with sleep. Doing it earlier ensures the body has time to adjust, making it less disruptive to nighttime rest.

What is the benefit of ending a sauna and cold therapy session with cold exposure?

Ending with cold exposure helps wake you up and forces your body to heat itself naturally, triggering a thermogenic metabolic response.

How does sauna exposure affect growth hormone release?

Sauna exposure can increase growth hormone release by up to 16 times, especially if done once per week in four 30-minute sessions at high temperatures (187-212°F).

What is the relationship between sauna frequency and growth hormone release?

If sauna is done more frequently, the growth hormone effects diminish as the body becomes heat-adapted. The best results come from occasional, intense sessions.

What precautions should be taken when doing intense sauna sessions?

During intense sauna sessions, it’s crucial to stay hydrated, ensure proper salt intake, and take breaks. The heat can be dangerous if not managed properly.

What are the effects of sauna and hot baths on male fertility?

Frequent sauna and hot bath use can reduce viable sperm counts. For males trying to reproduce, it's recommended to limit exposure or use cold packs on the groin area.

Are there any anecdotal methods people use to boost testosterone and spermatogenesis with cold exposure?

Yes, some people use gel pack underwear, such as 'snowballs,' to cool the scrotum in hopes of boosting testosterone and spermatogenesis, though no rigorous scientific studies support these claims.