Andrew Huberman· PhD
But 45 minutes to an hour is intense.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
But 45 minutes to an hour is intense.
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And so it, you don't necessarily need it ice cold or an ice bath. But immersion is really better than the cold shower. The cold shower is kind of a, it's the, it's kind of the espresso shot version.
And so it, you don't necessarily need it ice cold or an ice bath. But immersion is really better than the cold shower. The cold shower is kind of a, it's the, it's kind of the espresso shot version. - Yep, no it's sort of funny, 'cause if you look at most of those initial studies and you think, man, how do they get people to sign up to spend 45 minutes in 55 degree water. 55 degrees is cold. Even if it's not moving and then they're going to not spend five minutes in 'em, they're going to go an hour. And if you've ever done ice baths at that temperature, you know like all right after a few minutes, it's not that bad. But man, that's a protocol.
you kind of have to play a game right do you want to be really really cold for a short amount of time or do you want to be like kind of cold for a longer amount of time I really the only mistake you can make is doing something like you know 65 degree water which for most people is not very comfortable and doing you know five or 10 minutes it's just not going to be effective it's probably not going to be effective so if you're like man 35 is is absolutely crazy and you want to do 55 degree water and there's literature in that area but it's going to say you need to probably be there you know somewhere almost surely north of 10 minutes and some of it will actually show you need to be in there like well north of 20 to 30 minutes so for my money I would rather go really really cold and get it down in five minutes
you absolutely need to be safe having said that we have actually in our xpt Retreats put dozens if not hundreds of people at this point immediately into the sub35 degree water their first time ever and done you know 3 minutes multiple rounds in a session so they can handle it but you don't need to go that crazy if you don't want
you really do uh want to be either in moderately cold this is maybe 40 to 50 degree water uh for probably north of 15 minutes or you can be in sub40 for as little as maybe 5 minutes to get some of the effect
I think that anything between 50 and 55 is probably ideal.
between</font> <font color='#ffbb00'>50 and 55 is probably ideal.</font>