How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman

Summary

This transcript delves into the health benefits of cold and heat exposure, focusing on optimal durations and frequencies. It explains that 11 minutes of cold exposure per week, divided into two to three sessions of 1-2 minutes each, and 57 minutes of sauna use per week, divided into shorter sessions of 10-15 minutes, are sufficient for improved blood sugar regulation, cardiovascular health, and brown fat activation. The discussion emphasizes the importance of maintaining a healthy stress response, avoiding over-adaptation, and leveraging the hormetic effect—short bursts of stress to stimulate beneficial cellular responses.

Takeaways

• 😀 Cold exposure should be limited to 1-2 minutes per session, with a total of 11 minutes per week, divided into 2-3 sessions.
• 😀 Sauna sessions should last 10-15 minutes each, totaling 57 minutes per week, divided into 2-3 sessions.
• 😀 The benefits of cold and heat exposure are maximized by spreading sessions over the week rather than concentrating them into longer periods.
• 😀 The concept of 'hormetic stress' emphasizes the need for brief, manageable stress to trigger beneficial adaptations in the body.
• 😀 Prolonged exposure to extreme cold or heat, beyond certain thresholds, offers no additional health benefits and may even be harmful.
• 😀 For cold exposure, becoming too adapted to cold water can reduce the autonomic stimulus necessary for health benefits.
• 😀 The aim of cold and heat exposure is not to achieve extreme tolerance, but to expose the body to short bursts of stress for health improvements.
• 😀 In the context of saunas, studies suggest that 30 minutes per session is the upper limit for cardiovascular health benefits.
• 😀 A balanced approach, with short but frequent exposure to cold and heat, improves cardiovascular health, blood sugar control, and cellular repair.
• 😀 Achieving the health benefits of sauna and cold exposure does not require extreme endurance but rather consistent, moderate exposure.

Q & A

What is the optimal total time for cold exposure per week according to the study?

The optimal total time for cold exposure is 11 minutes per week, divided into 2-3 sessions, with each session lasting 1-2 minutes.

How much sauna exposure is recommended per week for optimal health benefits?

The recommended sauna exposure is 57 minutes per week, split into 2-3 sessions of 10-15 minutes each.

What is the main principle behind the use of cold and heat exposure for health benefits?

The main principle is hormetic stress, where brief, moderate exposure to cold and heat acts as a beneficial stressor, prompting the body to adapt and improve health metrics.

How does cold adaptation affect the health benefits of cold exposure?

Becoming too cold adapted can reduce the body's autonomic response, making it harder to trigger the beneficial cold shock necessary for health improvements.

What does the term 'hormetic stress' refer to in the context of cold and heat exposure?

Hormetic stress refers to the idea that moderate stress, such as short exposures to cold or heat, can trigger beneficial physiological adaptations without causing harm.

What did the Finnish cohort study reveal about sauna exposure and cardiovascular health?

The Finnish cohort study showed that up to 30 minutes of sauna exposure per session can lower the risk of cardiovascular disease, but beyond that, there are no additional health benefits.

Why is it important to divide cold exposure into shorter sessions rather than one long session?

Dividing cold exposure into shorter sessions maintains the necessary stressor (cold shock) and avoids the risk of becoming too cold adapted, which could reduce the effectiveness of the exposure.

What happens if you overdo cold or heat exposure?

Overdoing cold or heat exposure can exhaust the cells and increase the risk of cardiovascular diseases, as the stressor becomes too much for the body to handle.

Is there any benefit to longer sessions of cold or heat exposure beyond the recommended time?

No, longer sessions beyond the recommended time do not provide additional health benefits and may actually become detrimental to health.

How does the practice of cold and heat exposure affect cardiovascular health?

Cold and heat exposure can improve cardiovascular health by stimulating the body’s autonomic responses, promoting blood circulation, and enhancing overall heart health through hormetic stress.