how often should i cold plunge

Andrew Huberman suggests engaging in deliberate cold exposure, like cold showers or cold plunges, once to three times a week, with a minimum of once per week. This practice isn't just about potential metabolic benefits but is also aimed at improving stress management and cognitive clarity when under pressure. The exposure should be safe and not physically damaging, generally starting around 30 seconds to two minutes, depending on your tolerance to cold temperatures 1 2.

He notes that this method can also effectively elevate dopamine levels significantly, maintaining a high baseline for hours afterward. Morning is usually the best time for this practice to align with natural hormone rhythms, avoiding directly after strength or hypertrophy training to prevent inhibiting muscular adaptations 2.