Is it recommended to do cold exposure followed by sauna or the reverse?


It is recommended to start with heat exposure (such as a sauna) and then proceed to cold exposure. This sequence maximizes the benefits associated with each therapy. Specifically, starting with a sauna or other form of heat exposure can increase norepinephrine levels, which have benefits for mood, focus, and alertness. Following up with cold exposure helps to enhance these effects by further boosting catecholamine levels like dopamine and norepinephrine 1. This sequence, known as heat followed by cold, is also utilized by personally as part of his routine, underscoring its effectiveness 1.

Heat and Cold

Andrew explains how heat and cold exposure can improve mood, focus, and alertness. He discusses the optimal protocols for deliberate heat exposure and how to bookend the parameters for intensity and duration. He also shares his personal protocol of using a dry sauna three times a week.

Huberman Lab

The Science & Health Benefits of Deliberate Heat Exposure | Huberman Lab Podcast #69