What are the best protocols for cold exposure?


Cold exposure protocols, as discussed by on the , encompass a variety of practices for different goals such as enhancing mental health, improving physical performance, and increasing metabolism:

  1. For Imposing Mental Stress and Building Resilience:

    • Use an uncomfortable cold temperature for showers or cold immersions.
    • Stay in for a duration of 30 seconds to 3 minutes.
    • Repeat frequently within safety margins.
  2. For Increasing Metabolism (Søberg Principle):

    • End with cold exposure, forcing yourself to reheat naturally.
    • Strive to reach the point of shivering.
    • Consider alternating between cold exposure and air drying.
  3. For Physical Performance and Recovery:

    • Avoid cold immersions for up to four hours following strength/hypertrophy training if your goal is muscle growth and strength.
    • For reducing soreness and improving training efficacy, shorter durations of cold exposure after training can be beneficial.
    • Utilize cooling packs, ice baths, or cold showers, immediately or a few hours after training, depending on intensity.
  4. For Enhanced Fat Loss:

    • Engage in protocols that induce shivering through cooling and warming periods.
    • Shifting from cold to a warmer environment back and forth is essential for this process.

emphasizes that the specific temperature and duration may vary between individuals based on tolerance and adaptation to cold and that safety should always be the priority when experimenting with cold exposure. Notably, the experience of cold and the response to it can be subjective, and hence, protocols may need personal adaptation 1 2 3 4 5 6 7.

Boosting Dopamine Naturally

Andrew discusses the benefits of cold exposure, yoga, and NSDR in increasing dopamine levels. He explains the ideal temperature for cold exposure and how these practices can enhance focus, attention, and working memory capacity. Additionally, he highlights the unique duration over which these activities elevate dopamine levels.

Huberman Lab

Tools to Enhance Working Memory & Attention

Summarize Tools to Enhance Working Memory & Attention

The episode of the titled "Tools to Enhance Working Memory & Attention" covers a range of topics intended to improve cognitive functions such as working memory and focus. Highlights include:

  • Understanding working memory and its importance.
  • Exploring the interplay between neuroplasticity and cognitive functions.
  • Examining how various factors like neurochemistry, specifically dopamine, contribute to working memory.
  • Strategies to naturally boost dopamine levels to improve memory and cognitive performance.
  • Approaches to increase focus and minimize distractions.
  • Utilizing methods such as binaural beats to support working memory enhancement.
  • Proper rest to boost dopamine and subsequent cognitive abilities.

The episode emphasizes the central role of working memory and attention in daily cognitive tasks and the neural circuits and chemicals like dopamine that underlie these processes. Additionally, it provides actionable advice on how to improve these cognitive functions through lifestyle adjustments and other interventions.