First things first, Brisk does not have an official relationship (yet 🙂) with Dr. Andrew Huberman. We have an incredible amount of respect and admiration for his work and felt it was appropriate to display his publicly available recommendations here. We encourage you to support Dr. Huberman by listening to his podcast and subscribing to his premium content. You can find out more about Andrew Huberman on his Huberman Lab website.
Who is Dr. Andrew Huberman?
In the expansive world of neuroscience and its intersection with health optimization, Dr. Andrew Huberman stands tall as a leading voice. A tenured Professor of Neurobiology and Ophthalmology at Stanford University, Dr. Huberman's work focuses on neural regeneration and neuroplasticity. Leading the Huberman Lab at Stanford, Dr. Andrew Huberman's research explores the brain's ability to change and adapt. His outreach extends beyond the academic sphere with his podcast, "Huberman Lab," where he presents complex scientific topics in digestible formats.
One of the fascinating topics he frequently touches upon, within his broader discourse on health and well-being, is the science and practice of cold plunges. Through various platforms, he's explored the profound effects of cold plunges on brain health, stress response, and overall wellness.
Cold Plunges: The Huberman Perspective
For Dr. Huberman, cold plunges aren't just a fad; they are grounded in robust scientific principles:
Stress Inoculation
Dr. Huberman frequently speaks about the concept of introducing controlled stress to the body. Cold plunges act as a form of acute stress, which when experienced in a controlled manner, can boost resilience against chronic stressors.
Neural Health
One of the primary reasons Dr. Huberman advocates for cold plunges relates to brain health. Cold exposure can increase levels of norepinephrine in the brain, a neurotransmitter associated with focus, mood regulation, and combating depression.
Circadian Rhythm Regulation
Cold exposure, according to Dr. Huberman, can assist in resetting one's circadian rhythm, especially when combined with morning sunlight exposure.
Dr. Andrew Huberman’s Cold Plunge Protocol
While Dr. Huberman delves deep into the science, he also provides actionable insights. Based on his discussions, here's a suggested approach to cold plunges:
Temperature
Dr. Huberman highlights that while the exact temperature might vary for individuals, aiming for a range between 55-65°F (13-18°C) can offer significant benefits without excessive shock to the system.
Duration
For beginners, a 1-3 minute plunge is sufficient. Over time, one can aim to extend the duration, but even shorter durations, if consistent, can yield benefits.
Frequency
Dr. Huberman often suggests daily cold exposure for optimal results. However, even 3-4 times a week can be beneficial, especially for those new to the practice.
Morning Ritual
Combining cold plunges with morning sunlight is a protocol Dr. Huberman swears by. The combination can help in setting the body's internal clock, improving sleep, and optimizing neural health.
Breathing
While the immediate response to cold might be to hyperventilate, Dr. Huberman emphasizes the importance of calming the breath. Deep, slow breaths can help the body adjust to the cold faster and enhance the stress-inoculating benefits.
Safety Precautions
As with any practice, safety is paramount. Dr. Huberman advises against diving head-first and emphasizes that individuals with specific health concerns should consult with a medical professional before undertaking cold plunges.
Summary
Dr. Andrew Huberman's unique blend of intricate neuroscience and practical health advice has brought cold plunges into the spotlight for many. His scientific insights paired with actionable protocols provide a roadmap for those curious about integrating this practice into their health regimen. As always, while guidelines serve as a foundation, individual adaptation and listening to one's body remain essential. With Dr. Huberman's guidance, many are diving into the refreshing world of cold plunges, reaping the neural and holistic benefits it offers.