A minimum of 11 minutes of cold exposure per week, divided into 2-4 sessions, is recommended, and the timing does not matter.

“11min min per week divided into 2-4 sessions, done any time of day, EOD or consecutive does not matter”

“Then I would say either lower the temperature safely, of course, extend the duration safely, of course, or increase the frequency so that you're doing this perhaps every day or maybe five days a week or three days a week.”

“the values that she's come up with which seem to be good thresholds for making sure that an adaptation response is triggered by heat and cold is it ends up being 57 minutes per week total of uncomfortable but safe heat in that case sauna and that can be all in one session or breaking it up into a couple of sessions on the same day or or different days and then 11 minutes per week of cold either in one single session or multiple sessions”

“another reason to keep these exposures relatively short and more frequent than to do longer duration exposures frequently however let's say somebody only had two days a week um to do deliberate cold exposure maybe they don't have access to a sauna maybe they do would you suggest that they get in for one or two minutes then get out then get back in for another couple of minutes then get out and call that for you know four or five minutes um to try and get to that 11 minutes total per week”

“at the least we do know a lot can happen in even just 20 seconds which is encouraging for those of us that just need an excuse to get our feet wet”