what are huberman's cold exposure protocol recommendations?
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Dr. Andrew Huberman outlines a cold exposure protocol to enhance metabolism and resilience. He recommends achieving a total of at least 11 minutes of deliberate cold exposure per week, which can be divided into sessions of 2-3 minutes each. This time can be adjusted depending on your tolerance and goals. If 11 minutes becomes too easy, you can lower the temperature, increase the duration of sessions, or increase the frequency to further challenge your body and mind. The key is to maintain consistency and safety in practice 1.
Additionally, Dr. Huberman suggests using deliberate cold exposure to elevate dopamine levels, which can enhance mood and cognitive function. To maximize this effect, ingesting caffeine 60 to 120 minutes before cold exposure increases dopamine receptor availability, enhancing the benefits of the protocol 2.
He also emphasizes the importance of allowing the body to warm up naturally after exposure, rather than jumping into a hot shower or sauna immediately, to maximize physiological adaptation and benefits 3.
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