Andrew Huberman· PhD
Just 2 minutes of deliberate cold exposure by way of water immersion up to the neck, and 5 times a week of 30 seconds each of deliberate cold exposure by way of cold shower.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Just 2 minutes of deliberate cold exposure by way of water immersion up to the neck, and 5 times a week of 30 seconds each of deliberate cold exposure by way of cold shower.
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Now the results of this deliberate cold exposure protocol, again, 2 minutes in cold immersion at 3 degrees Celsius, 37.5 degrees Fahrenheit, plus 5 cold showers per week of 2 minutes long, a little bit warmer, 10 degrees Celsius, 50 degrees Fahrenheit.