IN a talk with rogen, huberman have said that he does his cold plung at 50f. is that raellly consider to hot? is a cold plung every day from 3 to 5 minutes at 50f enught?

Cold plunging at 50°F is generally considered effective for achieving the benefits associated with cold exposure. Andrew Huberman typically recommends a temperature range between 45°F and 50°F for his cold plunges, noting that even some of his friends prefer lower temperatures. However, the effectiveness doesn't diminish significantly at 50°F; it primarily depends on individual tolerance and preference 1.

Huberman advises aiming for at least a few minutes of immersion to experience the benefits such as increased alertness, dopamine levels, and overall well-being 1 2. For someone just starting out, he suggests beginning at slightly higher temperatures, such as 55°F, and gradually working down to colder temperatures as tolerance builds 1.

Therefore, a cold plunge every day for 3 to 5 minutes at 50°F should be sufficient to reap the significant benefits of cold exposure 1. Always ensure safety by having someone nearby and avoiding breath-holding techniques during cold exposure.

Exposing the body to lower temperatures, particularly in the context of deliberate cold exposure or therapy, brings several benefits and physiological changes:

1. Increased Catecholamines: Deliberate exposure to cold significantly boosts dopamine and norepinephrine levels. This helps improve mood, mental acuity, and alertness. Interestingly, cold exposure leads to eustress (positive stress) without significantly raising cortisol levels, which is beneficial for overall health and resilience 1.

2. Reduced Core Body Temperature: Lower temperatures can help in enhancing physical performance by reducing core body temperature. This is vital for endurance and strength training as it allows muscles to contract within an optimal temperature range, thereby preventing early fatigue and enhancing performance 2 3.

   Cold Exposure Benefits

   Andrew Huberman

   Andrew explains how deliberate cold exposure can increase catecholamines, leading to improvements in mood, mental acuity, and levels of alertness. He also discusses how this type of stress can create a neurochemical milieu that has many health benefits, including the absence of cortisol, leading to eustress.

   

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3. Neuroprotection: Mild hypothermia, which involves lowering body temperature slightly, has protective effects on the brain, especially after events like strokes. It can suppress detrimental pathways, reduce inflammation, and improve outcomes in cases of brain injuries and conditions like cardiac arrest and neonatal hypoxic-ischemic injury 4.

4. Anti-Inflammatory Effects: Cold exposure can help lower inflammation in the body, which is beneficial for recovery and pain management 2.

5. Reduced Muscle Soreness: Cold exposure, such as ice baths, can reduce delayed onset muscle soreness (DOMS) by decreasing creatine kinase levels and helping manage muscle inflammation post-exercise 2.

Overall, lower temperatures when used deliberately can offer a range of benefits from improved mood and mental sharpness to enhanced physical performance and better recovery post-injury.

For optimal benefits from cold water immersion, the recommended temperature range generally falls between 45 to 55 degrees Fahrenheit. Here are some specific guidelines:

1. Cold Water Immersion:

   • Water temperatures should ideally be between 45 to 50 degrees Fahrenheit to elicit significant increases in dopamine and norepinephrine levels with relatively short exposure times (1 to 3 minutes) 1 2.
   • For reducing pain and muscle soreness, temperatures around 40 to 50 degrees Fahrenheit for roughly 15 minutes, or sub-40 degrees Fahrenheit for as little as five minutes, are suggested 3.

     Cold Water and Dopamine

     Andrew Huberman

     Andrew discusses the benefits of using cold water immersion or cold showers to increase dopamine levels. Short exposure to cold water can lead to long-lasting increases in dopamine and epinephrine, which can provide motivation and focus. Cold water exposure can be a potent tool for those seeking to increase dopamine levels naturally.

     

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2. Safety and Duration:

   • It is important for the water to be uncomfortably cold, creating an impulse to get out, yet safe enough to stay in without risking hypothermia or other health issues. This can vary individually based on cold tolerance and conditioning 4.
   • Beginners might start with 55 to 60 degrees Fahrenheit and gradually lower the temperature as they build tolerance 2.

3. Environment:

   • Immersion in cold water up to the neck is more effective than cold showers since it provides more consistent exposure and has been more thoroughly studied 5.

By adhering to these temperature guidelines and gradually increasing exposure duration, one can safely maximize the benefits of cold water immersion.

Here's a protocol for daily cold water immersion tailored to ensure you get the full range of benefits while staying above your minimum temperature of 9°C (48.2°F):

Daily Cold Water Immersion Protocol

1. Temperature:

   • Keep the water temperature around 9-10°C (48.2-50°F).

2. Duration:

   • Aim for 1-3 minutes per session initially.
   • Gradually increase your time in the water up to 5 minutes as your tolerance builds.

3. Timing:

   • Optimal times for cold plunging include first thing in the morning or immediately after exercise.
   • Avoid cold plunges immediately after workouts focused on hypertrophy (muscle growth) or strength gains, as this may blunt the muscle repair response 1 2.

4. Frequency:

   • Perform cold immersion daily to maximize benefits related to metabolism, inflammation reduction, and mood enhancement 3 4.

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     Andrew discusses the mental and physical benefits of cold water plunging, emphasizing the increase in adrenaline and dopamine levels. He highlights the convenience and control offered by the Plunge products, recommending their use for enhanced well-being and alertness.

     

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5. Warm-Up:

   • After each session, allow your body to warm up naturally. Do not immediately use hot showers or saunas, as this can interfere with the cold exposure benefits 4.

6. Protocol Adjustments:

   • If 9°C feels too cold initially, you can start at a slightly higher temperature (10-12°C) and reduce as you become more accustomed.
   • Conversely, if you find it easy to tolerate, you can mix in occasional colder exposures if it's safe for you.

Benefits

By following this protocol, you should experience:

• Enhanced muscle recovery and reduced soreness.
• Increased metabolism and potential weight loss, particularly around the abdomen 5.
• Improved mental alertness and a boost in dopamine and norepinephrine levels, which can enhance mood and cognitive function 1 6.

Safety

Ensure you:

• Always stay within safe exposure times and temperature ranges.
• Gradually increase exposure to cold to prevent shock or hypothermia.
• Consult with a healthcare provider if you have any underlying health conditions.

Implementing this protocol consistently should help you gain the full spectrum of benefits from cold water immersion.

Here's a detailed protocol for daily cold water immersion to optimize your benefits, based on advice from Andrew Huberman.

Daily Cold Water Immersion Protocol

1. Temperature:

• Maintain the water temperature at 9-10°C (48.2-50°F).

1. Duration:

• Start with 1-2 minutes per session.
• Gradually increase your time in the water up to 5 minutes as your tolerance builds 1.

1. Timing:

• Ideal times for cold plunging are in the morning or immediately after cardiovascular training, but not after strength or hypertrophy training, as cold exposure can inhibit muscle repair and growth 1 2.

1. Frequency:

• Perform cold immersion daily to maximize benefits related to improved metabolism, reduced inflammation, and enhanced mood and alertness 3 1.

  Boosting Dopamine

  Andrew Huberman

  Andrew recommends deliberate cold exposure to increase dopamine for long periods of time. This can be achieved by taking a very cold shower or plunge for a brief period of time or by sitting in warmer water up to the neck for 45 to 60 minutes. The temperature and duration don't need to be precise, but it should be uncomfortably cold to increase baseline levels of dopamine significantly.

  

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1. Warm-Up:

• After each session, allow your body to warm up naturally. Avoid using hot showers or saunas immediately after the plunge, as this can diminish the benefits of the cold exposure 4.

1. Protocol Adjustments:

• If 9°C feels too cold initially, you can start at a slightly higher temperature and gradually reduce it as you get used to the cold. Ensure that the water is always "uncomfortably cold" but safe.

Benefits

By following this protocol, you should experience:

• Enhanced recovery and reduced soreness: Cold exposure can help in muscle recovery post-exercise and reduce overall muscle soreness.
• Increased metabolism: Cold exposure activates brown fat and can help improve metabolism and aid in fat loss around the abdomen 4.
• Improved mental alertness: Cold plunging boosts adrenaline and dopamine, enhancing mood and cognitive function for several hours after exposure 1 3 2.

Safety

Ensure you:

• Always stay within safe exposure times and temperature ranges.
• Gradually increase your exposure to the cold to prevent shock or hypothermia.
• Consult with a healthcare provider if you have any underlying health conditions before starting this protocol.

Implementing this protocol consistently should help you gain the full spectrum of benefits from cold water immersion.