Huberman says 11 cold minutes a week boosts metabolic health

Tools for thermal cycling

To get started, you'll need access to a Sauna (ideally between 187°F and 212°F) and a cold source like an Ice Bath or cold shower. The goal is to reach a temperature that feels safe but makes you want to get out immediately. This discomfort is the signal your body needs to adapt.

Step-by-step contrast protocol

1. Heat first: Enter the sauna for 15-20 minutes to raise your core temperature.
2. Transition to cold: Move directly to the ice bath for 1-3 minutes.
3. Repeat the cycle: Perform 2-3 rounds for maximum resilience.
4. End on cold: This is the "Soberg Principle." Ending with cold forces your body to generate its own heat, sparking a thermogenic response that boosts metabolism long after you leave the water.

Maximizing growth hormone

If your goal is recovery, Andrew Huberman suggests a specific protocol: do the sauna once a week for four sets of 30 minutes, separated by short cooling breaks. This high-stress stimulus has been shown to increase growth hormone by up to 16-fold.

Tips and troubleshooting

• Timing matters: Do cold exposure early to wake up; use heat at night to facilitate a temperature drop that aids sleep.
• Stay safe: Heat can be lethal if you are dehydrated. Always prioritize salt and water intake.
• Fertility warning: Constant high heat can reduce sperm counts. If you're trying to conceive, limit intense sauna sessions or use cooling packs.