Exploring the Benefits of Ice Baths: Insights with Andrew Huberman

Andrew Huberman, a leading voice in the science world has significantly popularized the practice of ice baths and cold therapy. To help you get started without spending hours listening to his in-depth discussions, here’s a summary of his cold therapy protocol and the benefits you can gain from using an ice bath.

How cold should my Ice Bath be?

Huberman suggests aiming for a temperature that is uncomfortable but still safe. For some, this might be around 60°F (15°C), while others might prefer 45°F (7°C). The key is to find a temperature that challenges you without posing a risk.

The rule of thumb: the colder the water, the shorter the duration you need to spend in the ice bath.

Huberman explains: “One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F). The good news is that as you do deliberate cold exposure more often, you will be more comfortable in the cold at all times and can start to use colder temperatures with more confidence, just like exercise.”

Should I Use an Ice Bath?

Here are the benefits highlighted by Dr. Huberman from existing research:

1. Increase Energy and Focus

Cold exposure leads to an increased flow of epinephrine (adrenaline) and norepinephrine (noradrenaline), enhancing alertness and focus.

“[Ice bath] causes [adrenaline] levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.”

2. Building Resilience & Grit

Facing discomfort in ice baths helps build resilience and grit through ‘top-down control’ over deeper brain centers.

“In other words, deliberate cold exposure is great training for the mind.”

3. Enhancing Your Mood

Ice baths significantly increase the release of dopamine, the “happy hormone.”

For more about dopamine’s role in the body, Huberman’s episode offers detailed insights.

4. Boosting Metabolism

Another benefit of ice baths is increased metabolism. Cold exposure burns calories to raise core body temperature, and while the total calories burned are not substantial, Huberman notes:

“The conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for:

• Allowing people to feel more comfortable in the cold (i.e., cold adaptation)
• Triggering further and more sustained increases in metabolism”

Dr. Huberman’s Recommended Protocol

• 11 minutes per week TOTAL, split between 2-4 sessions lasting 1-5 minutes each.
• If alternating between cold and hot, end with cold.
• Dry off naturally and allow yourself to shiver to enhance the metabolic effect.
• Ideally, use your ice bath in the morning. Avoid doing it close to bedtime as the adrenaline rush can interfere with sleep.

By following these guidelines, you can safely explore the benefits of cold therapy. Embrace the challenge, and discover how ice baths can boost your physical and mental well-being.

https://www.hubermanlab.com/episode/using-deliberate-cold-exposure-for-health-and-performance

https://honehealth.com/edge/health/andrew-huberman-cold-exposure-joe-rogan/