What is a daily cold plunge protocol?

A daily cold plunge protocol as recommended by Andrew Huberman involves deliberate cold exposure to increase dopamine levels. Here are the key points to consider:

1. Timing: It's recommended to perform cold exposure in the morning. It should not be done after strength or hypertrophy training within 6 hours, as it might suppress the training adaptation.

2. Duration and Temperature: A very cold shower, cold plunge, or ice bath can be used, lasting from 30 seconds to two minutes. Start with a temperature that's tolerably cold and gradually lower it over a few days to avoid shock. The temperature should be around 37°F to 55°F. Another approach is to immerse in warmer water (about 60°F) up to the neck for 45 to 60 minutes.

3. Safety: Choose a cold temperature that is uncomfortably cold but within your tolerance and safety levels, as it may vary from person to person.

4. Adaptation: Start warmer than you think is necessary and ease into the colder temperature over a few days.

5. Routine: The cold exposure can be done first thing in the morning or after getting sunlight exposure. Include it early in the day along with other morning routines for optimal benefits.

6. Protocols Access: Many protocols, including those geared toward fat loss, are freely available at The Cold Plunge website. These protocols might include periods of shivering to optimize the effects of cold exposure, like fat loss and resisting inflammation.

For the specifics, you can access free protocols provided by The Cold Plunge website for various goals, including fat loss optimization. The process involves shivering through cooling and rewarming the body 1.

Always approach cold exposure with caution, and ease into lower temperatures gradually to avoid any potential health risks 2. Consider visiting the mentioned website or consult with healthcare providers before starting any cold exposure regimen.