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Published Aug 2, 2024

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Andrew Huberman delves into effective skin care, the benefits of cold therapy, practical techniques for self-motivation, and cognitive enhancements through NSDR and meditation, offering a blend of scientific insights and actionable advice.
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  • Benefits

    Cold therapy offers numerous benefits, particularly in enhancing mental alertness and physical well-being. explains that deliberate cold exposure can shift your state of mind, making you more alert for up to an hour after the session 1. He emphasizes the importance of finding the right temperature, suggesting a range between 45 and 50 degrees Fahrenheit for most people 2.

    Deliberate cold exposure is a wonderful tool for increasing alertness, not just while you're in there, but when you get out. In fact, that's the best part, if you ask me, is getting out.

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    Huberman also notes that while the initial plunge can be uncomfortable, the benefits far outweigh the temporary discomfort.

       

    Implementation

    Implementing cold therapy into your routine requires some practical steps and mental preparation. recommends starting with a temperature that feels uncomfortable but is safe, and gradually increasing exposure time 2. He suggests focusing on overcoming mental barriers, such as the initial reluctance to get into cold water, and staying in until you adapt 3.

    If you're having a hard time even persuading yourself to get in the thing, well, then that's one wall you need to get over.

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    Huberman advises staying in the cold water for one to three minutes, depending on your tolerance and experience level.

       

    Safety

    Safety is paramount when practicing cold therapy. stresses the importance of having someone monitor you during cold exposure, especially if you're new to it 2. He advises against deep breathing exercises before getting into cold water, as this can limit your gasp reflex and increase the risk of blacking out 2.

    Cold is a very potent stimulus and you should go with the minimum effective dose, but you don't have to obsess over the difference between 58 degrees and 56 degrees or 46 and 48.

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    Huberman also highlights the need to avoid extremely cold temperatures that could cause tissue or cardiovascular damage.

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