What do you think about ice bathing?


explains that cold therapy, including ice baths, is effective for recovery, provided it's done correctly. While it's not the best approach to cool the entire body after training, as it might prevent the hypertrophy or muscle growth response, certain areas like the palms, bottoms of the feet, or the face can be cooled for recovery without the negative effects on training stimulus 1. Moreover, deliberate cold exposure can increase mental resilience and is known to lead to significant, long-lasting increases in dopamine, which supports mood and motivation 2.

He emphasizes the importance of understanding the purpose behind using cold exposure. If the goal is to optimize recovery, particularly in athletes during intense training or competitive seasons, ice baths can be used to facilitate recovery and not necessarily for causing adaptation, which means less concern about blocking the hypertrophy response 3. However, cold water immersion may not be beneficial after certain forms of exercise that focus only on the eccentric component of resistance exercise 4.

Cold for Recovery

Andrew explains that using cold therapy for recovery can be effective but it's important to cool the body back to its resting temperature, and that just simply cooling the entire body by jumping into an ice bath or a cold shower is not the best way to go. He suggests relying on one of three glaborous skin portals of the palms, the bottoms of the feet or the face.

Huberman Lab

Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Podcast #19

For those looking to incorporate ice baths into their recovery regime, it's advisable to do so under guidance and with a clear objective in mind, given the nuanced effects it can have on various aspects of training and performance.