• I know that cold plunging for 11 minutes a week is what Andrew Huberman recommends but why specifically 11 minutes? If I called plunge for more than that, do I still get the same benefits? Do I get less benefits? Do I get 50% of the benefits above that tell me how it works.

  • Sources:

    The recommendation by to aim for approximately 11 minutes total of cold exposure per week stems primarily from research on dopamine and adrenaline increases. This duration, whether through shorter sessions of about 2-3 minutes each or broken into even shorter bouts, seems to yield substantial increases in these neurochemicals, which enhance mood, alertness, and focus for several hours post-exposure 1.

    This duration isn't a strict limit but rather a benchmark for achieving desired effects without overexposure, which might not necessarily amplify benefits. Cold exposure sessions that are longer or more frequent could either maintain similar benefits or slightly increase them depending on factors such as personal tolerance and the specific outcomes desired (e.g., mood enhancement vs. muscle recovery). However, there isn't a significant body of evidence suggesting exponentially greater benefits with much longer durations beyond this recommended cumulative time of 11 minutes per week. Instead, consistency over time appears to be key to accruing the benefits 2.

    It's also important to adjust exposure based on personal comfort and safety, starting gradually, and adjusting the intensity and duration to what feels manageable. Cold temperature tolerance and the specific outcomes one is looking out for (such as post-training recovery) might lead to slight variations in the time and method (e.g., cold showers vs ice baths) that best suits an individual 3.

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