give me a protocol for combined protocol

A combined protocol for both cold and heat exposure, based on the insights from Andrew Huberman and Susanna Søberg, involves specific durations and frequencies for each type of exposure. Here's a step-by-step guide you can follow:

Weekly Plan Overview

1. Cold Exposure: 11 minutes per week.
2. Heat Exposure: 57 minutes per week.

Cold Exposure Protocol

• Total Time: 11 minutes per week.
• Frequency: Split into 2-3 sessions.
• Duration per Session: Approx. 3-5 minutes per session.
• Method: Cold showers or ice baths. Ensure the water is uncomfortably cold but safe.

Heat Exposure Protocol

• Total Time: 57 minutes per week.
• Frequency: Split into 3 sessions.
• Duration per Session: Approx. 20 minutes per session.
• Method: Sauna use at 80-100°C (176-212°F) or hot baths if a sauna isn't available.

Combined Exposure Routine (Contrast Therapy)

1. Session Plan: On a chosen day, alternate between heat and cold exposure. For example, use a sauna for 20 minutes, followed by a 3-5 minute cold exposure (e.g., cold shower or ice bath).
2. Frequency: Do this combined routine once per week for a more intense session or split across two days.
3. Order: Start and end with heat exposure. For example:
   • 20 minutes in the sauna
   • 3-5 minutes in cold water
   • 20 minutes in the sauna
   • 3-5 minutes in cold water
   • 20 minutes in the sauna

Safety and Adaptation Tips

• Consult a healthcare provider before starting these protocols.
• Ensure you feel uncomfortably cold/hot but stay within safe personal limits.
• Gradually increase exposure times to allow your body to adapt safely.

This combined protocol can enhance metabolism, mood, and overall health, thanks to the adaptations from both cold and heat exposure 1 2 3.