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Deliberate Cold Exposure for Health and Performance (Inspired on Andrew Huberman)*

Updated: Nov 5, 2023



Proven Cold Exposure Benefits:

  • Improves mental & physical health

  • Reduces inflammation

  • Improves athlete performance (by increasing beige & brown fat you increase metabolic rate)


Temperature is a very potent stimulus. How do you feel before and after? Feel the extreme dopamine release that lasts for hours. Shivering is good (activates succinate).


The stress experience in your life resembles that of deliberately cold exposure. That’s why it teaches you to maintain calmness in extremely stressful environments…Andrew Huberman calls this limbic friction.


Increases: mental toughness, resilience and grit. Ability to tolerate challenges with your head straight (high tolerance to limbic friction).


While in the cold:


  1. Brain cognitive function decreases by 30% - 80%. Keep clarity of mind by anchoring it in cognitive activity. Engage in cognitive challenges while stressed. Or fully relax.

  2. Sit very still: Feel the thermal layer that forms around your body

  3. Move around: Break the thermal layer, embrace the cold

  4. Feel the release of hormones in every plunge. Control your breathing, play with it.



General goal: 11 mins a week is optimal but you can do more/less


For maximizing benefits avoid hot environments after each plunge


Body portals to decrease body temperature efficiently:

  • Upper cheeks

  • Feet sole

  • Palms of hands



Quote of the day:


“Our brains are prediction machines. Our expectation changes the events in underrated ways”



* This is not medical advice, and you should consult with your physician before trying any of these protocols. Your healthcare provider can provide you with personalized guidance and recommendations based on your individual health status, which can help ensure your safety and well-being.



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